This week we are Eating For Endless Energy! Let’s find healthy ways to create more energy through whole, healthy nutrition! Food is yummy, smells great, great to socialize around and food is fuel! And what you eat makes all the difference in your energy levels? It’s time to talk more about what specifically you should (and shouldn’t) eat to help your body create and keep more energy for living a fuller life! I personally find that if I don't fuel myself well in the morning I struggle the entire day! It's good to listen to your body!
Let’s start with the most basic food groups, known as macronutrients, or macros for short. These are protein, carbohydrates and fats. If you remember back to week one, these basic foods get broken down into energy in your body. But which ones are best for converting into energy? Well, read on!
🍞 Carbohydrates are our body’s ‘quick burning’ fuel. It’s the easiest for your body to use, so it’s what your body always chooses first. Once you metabolize those carbs, they turn into glucose, providing energy to your cells. Refined carbs like white breads and sugar give you a quick hit of energy, which also drops off quickly. If you stick to healthy carbs like whole fruits, vegetables, beans, and 100% whole grains, you will get longer-lasting fuel without the crash because they have fiber and take longer to digest.
🥑 Fats are the slowest burning source of energy and also the most energy-efficient food. Each gram of fat has about 9 calories (which, remember, is a measure of energy). That is more than twice the energy that proteins or carbohydrates supply your body with. Because fats are such an efficient form of energy though, the body stores any excess energy as fat. If you want to burn through any existing body fat, you have to ensure that your body doesn’t have any carbs it needs to burn through first.
🫘 Protein is usually the last of the macronutrients to be used for energy. While it’s essential for building lean muscle mass, protein is not usually used for energy unless your body is not getting enough calories from other nutrients like carbs or fats. And, if you eat more than your body can or needs to consume, it gets broken down and stored as fat!
The bottom line is, all three macronutrients are essential for energy and vitality. Just make sure you have the right balance and don’t avoid carbs and fats just because you think they will make you gain weight. Your body needs them for a healthy metabolism!
Let's look at a few top fuel foods:
Beans & Legumes - rich in fiber and protein to provide sustainable energy; also contains selenium which can boost your mood
Beets - helps the liver to detox, reducing the body’s strain and energy usage; also contains nitrates which converts to nitric oxide and helps with cellular energy and circulation
Steel Cut Oats - high in fiber, fats and proteins with a low glycemic index for a stable energy without the crash; also contains magnesium which is vital for producing energy
Chia Seeds - high in fiber, protein and healthy fats for sustained energy; contain all nine essential amino acids for more efficient energy production
Nuts - contain protein, fiber and healthy fats for mental energy and improved concentration
There are plenty more nutrient-packed foods that can help with energy, but these are a great place to start because of their versatility, likability and availability. You can easily snack on more nuts, throw more beans and legumes into your meals, incorporate beets into your sides, salads and smoothies, start having more oatmeal for breakfast and use chia seeds in smoothies and chia pudding. And don't forget beverages:
🥤Water!
🥤Green Tea - contains the amino acid L-theanine, plus caffeine and powerful antioxidants
🥤Matcha Tea - many of the same properties as green tea but much more potent
🥤Lion's Mane - naturally boosts concentration and focus
🥤Coffee - aim for a high-quality brew and don’t over-do it
🥤Fresh Fruit & Veggie Juice - refreshing and nutrient-dense - make sure you get enough fiber
🥤Smoothies - a great way to get more fuel powerful foods into your diet. I like to add Life Shake protein powder to mine.
🥤Adrenal Cocktail - made of orange juice, coconut water and sea salt, it supports the adrenal glands
🥤Chai Tea - contains caffeine plus spices that fight fatigue and support metabolism and digestion
🥤Yerba Mate - naturally caffeinated leaves of a holly tree from South America
🥤Kombucha- contains natural caffeine and B-Vitamins produced in the fermentation process
See, plenty of options! They are tasty, too. Now, while an occasional store-bought drink is OK for an exceptionally rough day, there are some things to watch for:
🔎 Less than 3 grams of added sugar
🔎 No artificial sweeteners
🔎 No dyes/artificial colors
🔎 Less than 200mg caffeine, ideally around 100mg
The key is to be a good label reader and choose your ingredients wisely, like choosing Whole Foods, focus on more whole foods and less processed foods. Things like whole grains, high-fiber foods like vegetables, nuts, proteins and even healthy fats will provide you with that stable and consistent. Hard truth bomb coming at you here. If you want to have more energy, ditch the junk food! Or at least limit it, particularly foods high in sugar and refined carbs. These foods are absorbed quickly and therefore your body burns through them right away and then comes back down quickly too. It is no fun being on a constant energy roller coaster all day. Instead, strive for a steady source of energy and fuel your body well!
Adapted with permission from Coach Content Collaboration (affiliate link)
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