Energy!!

Jana Martin our in-house RD is here to talk to us about  ENERGY!!! It's something that we need. Something that we want. Jana is here to tell us how we can have it!

photo credit: google search

1. EAT A BALANCED DIET:

-Eating a variety of foods such as fruits, vegetables, beans, whole grains, lean meats and lean dairy, helps you meet your body’s nutrient needs. When your diet is lacking, you can become deficient in vital nutrients. This can cause you to feel tired and drained. Don’t fall into the trap of following fad diets!

2. GET UP AND MOVE!

-It may seem like getting up and moving is the last thing that will help when you’re feeling tired. Research shows the opposite is true. Even a 10 minute walk can increase your energy for hours. Regular exercise is also shown to improve mood and self esteem as well as decrease stress, which can help increase energy.

3. DON’T SKIP MEALS

-Skipping meals is an easy way to zap your energy. Think of your body as a vehicle. If your “vehicle” doesn’t have any fuel, it can’t function properly. The same is true for your body. When a meal is skipped,  you won’t have adequate fuel and your energy levels suffer.

4. EAT SMALLER, MORE FREQUENT MEALS

-Think of a log fire. If you put a big log on the fire, it will burn slowly. If you put a small log on the fire, it will burn faster. If you don’t put any logs on the fire, it can’t burn! This is similar to how your

metabolism works. Eating smaller meals throughout the day will keep your metabolism burning.

5. EAT MORE WHOLE GRAINS

-Eating whole grains provides a steady release of fuel which helps control blood sugar and keep energy levels more constant. Doing this throughout the day can lead to feeling less tired by the end of the day.

6. EAT LESS SUGAR

-Consuming concentrated sweets (Juice, regular soda, sweet tea, ice-cream, candy, cakes, etc) causes a spike in blood sugar which gives an initial burst of energy...but is followed by a quick decrease

in blood sugar, which will leave you feeling drained. Constant ups and downs in blood sugar will bottom out your energy.

7. DRINK MORE WATER

-Thirst is commonly mistaken for hunger. Thirst can also be confused with fatigue. Being dehydrated can cause you to feel tired and lethargic.

8. DRINK LESS ALCOHOL

-Alcohol may help you fall asleep, but will interfere with deep sleep. Even if you get a full night’s rest, you’re likely to be tired throughout the day.

9. DON’T EAT YOUR FEELINGS

-Stress, anxiety and anger, if not dealt with properly, can lead to feelings of physical exhaustion. Instead of dealing with problems, many people turn to food. Find ways to deal with these feelings by doing some-thing relaxing to you such as taking a bath, reading, exercising, journaling...NOT over-eating.

10. TAKE YOUR VITAMINS

-Your Dr. may have recommended you take certain vitamins. Take your approved vitamins consistently. Do not begin taking a new supplement without talking to your Dr. first.

Hope you feel energized!
 Love,
       Jana, R.D.