"Changing Thoughts....Changes Feelings...Changes Your Life!"
Does nutrition even matter?
Health Providers now believe that major health diseases are related to nutritional deficiencies. While they used to believe that diseases-such as type II diabetes, obesity, heart disease, stroke, and certain cancers- were caused by a single gene mutation, they are now attributing these conditions to a network of biological dysfunction. And the food we eat is an important factor in that dysfunction, partly because our diets lack the necessary balance of nutrients. Food naturally has vitamins, minerals, proteins, whole grains, fats/oils, and phytonutrients. The power in these nutrients is endless and can give our body all the energy we need!! Why don’t we get it? When we take our food and process it, add preservatives, genetically modify and even heat our food we change the physical and chemical structure and therefore change the nutrient density. I have 10 nutrition tips to help you eat foods with nutrient power get your energy back right now!
Energy Boost #1: Reach for energy food
Breakfast is a gold mine if you want more energy and most of us live a very busy life and skip this meal. Studies show that people who eat breakfast every morning also have a better mood throughout the day. The best breakfasts deliver plenty of whole-grain carbs, good fats, lean proteins and fiber which maintains your blood sugar level and in turn maintains your energy level. The combination of protein and a complex carbohydrate also sustains consistent blood sugar level. All it takes is a half cup of high-fiber cereal to give you14 grams of fiber, or high-fiber breads have 6 grams per slice. Aim for 30 to 40 grams of total fiber daily, most Americans only get 10 to 15grams.
Energy Boost #2: Water
Water is an integral part of keeping all the cells in your body hydrated and working at optimum levels. Start the day with a tall (at least 500 ml) glass of water as SOON as you wake up. IMAGINE going an ENTIRE work day without drinking. Your body does the EQUIVALENT of this every night when you sleep. Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can slow your metabolism and zap your energy. The solution is simple -- drink plenty of water or other unsweetened beverages throughout the day.
Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are naturally full of water. Snack on apple wedges or celery. There are other healthy options for getting yourself hydrated like juicy foods. Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Most importantly it gives us precious fiber. Do not forget fruits and veggies don’t replace the 8 glasses of water per day.
Energy Boost #3 Nuts
When eaten RAW and UNSALTED, almonds are a good source of healthy fats and protein to balance blood sugar levels. One ounce of almonds (that's about 23 almonds) can reduce your risk of cardiovascular disease. These nuts are rich in protein and magnesium, a mineral that plays a key role in converting SUGAR into ENERGY. Being low on magnesium can drain your energy. Other good sources of magnesium include whole grains, particularly bran cereals, and some fish, including halibut.
Energy Boost #4 Omega -3 Fatty Acids
An amazing source of omega 3 is chia seeds....it really is a super food!! Chia seeds have 8x more omega 3 fatty acids than salmon, 30% more anti-oxidants than blueberries, and 3x more fiber than oats. We talked about fiber maintaining our blood sugar level to increase our energy and anti-oxidants boosting our immune to improve our energy level and chia seeds is a great source. Omega 3 sources are necessary for energy production, brain activity, and circulation as well as maintaining heart health. Other sources are salmon, tuna, walnuts, flaxseeds, and olive oil.
Energy Boost #5 Small Meals or snack options
Here's another way to keep your energy, mood, and blood sugar steady: Eat healthy small meals and snacks every three to four hours, rather than a few large meals. Large meals causes blood sugar levels to dip and our energy DROPS plus encourages BINGE eating. Some small snack options: peanut butter on apple, half a turkey sandwich with salad, or protein shake.
Energy Boost #6 Spice Up Your Life
Often traditional dishes in Asia and the Caribbean, add spices like curry made with turmeric, cinnamon, cumin and other spices. These can boost energy levels with antioxidants, normalize blood sugar levels, and promote good circulation. Look at the example given on your screen of how much Turmeric, ONE SPICE, can make a difference in your life! For example: aids in fat metabolism and weight management, blood purifier and anti-inflammatory.
Energy Boost #7 Eggs
Eggs are high in iron and protein to give you sustainable energy throughout the day. Choline is a type of B-vitamin that is found in eggs that is required for brain function and energy production. Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. To sum it up, they are the most value for money. And please note, eggs have been proven to not be harmful for your health, as numerous studies have already shown.
Energy Boost #8 Probiotics
Greek yogurt contains probiotics, which are well known for being a key part of healthy digestion. These probiotics can also help fight a weak immune system and boost your energy levels. Take a supplement if you stay away from dairy or know yourself well enough to know if you won’t incorporate Greek yogurt. Be careful for the brands with LOTS of sugar.
Energy Boost #9 Kale
Kale really is a super food. High in vitamins and minerals, kale is a great energy booster and key source of calcium. If you want to COOK it, make sure to cook it well in grape seed oil and balsamic vinegar (just a side note…. grape seed oil is heat resistant and doesn’t lose it great qualities when heated like olive oil). By cooking it you ensure that all the energy producing vitamins and minerals are easily digestible and absorbed for the body to use. Personally I find Kale to be bitter and tough for me to eat so I like to mix it in with my salads so I acquire the test or can’t taste it at all. Out of all the 10 energy tips this one is the toughest food for me.
Energy Boost #10 Healthy Fat
I know some of you shudder at the thought of consuming fats, but good fats are essential for muscle growth and muscle growth means more ENERGY! In fact, healthy fats play an essential role in hormone production which are responsible for muscle growth and strength gains. Your metabolic rate is elevated as well, which helps you shed more fat and gives you ENERGY. In addition, fats are needed for LOTS of important maintenance functions. Good sources are salmon, other fish, nuts, leafy veggies, olive oils, flaxseed, and avocados.
Foods ROBBING us of our energy!! We want to avoid these foods because most of them are not food anymore they are food product. Our bodies don’t know what to do with them and when our bodies don’t know what to do with them THIS is when you see problems arise. Our bodies know what to do with vitamins and minerals. These foods are:
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