Are you looking for a major energy boost? Do you find yourself losing steam mid-day or half-way through a workout? Do you sometimes skip a planned workout because you’re feeling run-down or overly hungry?
If you answered yes to any one of the above questions you’re not alone. Poor energy is one of the top complaints that I hear when I talk to individuals about their overall wellness. If you could benefit in a boost in energy then here is a good place to start. Assess how you’re doing in the following 5 areas.
- 3-2-1 Eat! First of all avoid “diets”! Depriving yourself of food groups or severely restricting calories ultimately reduces your metabolism because the body adapts by conserving the energy you take in. This leads to fatigue, mood swings and cravings. So, to keep energy levels up choose 3 meals, 2 healthy snacks between your meals and a recovery snack if you exercise. Getting a steady supply of food energy keeps blood sugar stable, the mind alert and energy high.
- Eat Nutrient-dense Foods Most of the Time. The process that converts food to energy requires an abundance of vitamins and minerals. Or as I like to say: Vitamins and Minerals are the keys that unlock your body’s energy potential. Optimize your energy metabolism by taking in nutrient dense foods 90% of the time! If your taking in mostly empty calories you will feel more tired and sluggish, guaranteed!
- Eat Clean. Do your best to limit processed foods. Choose nutrient-dense foods from the food groups (Fruits, vegetables, grains, lean meats, dairy and healthy fats). Look over the ingredient list on the food label and choose foods with a short list of ingredients that are recognizable to you.
- Hydrate. Being well hydrated is an effective way to keep energy-levels high. Water helps transport nutrients to the cells so your body can use them. Your body prefers water for proper functioning so we recommend that most of your fluids come from water (at least 6 cups/day) and the remainder from low-calorie or non calorie fluids. Some good choices include: water infused with fruggies or herbs, sparkling water, green tea, herbal teas, coffee, vegetable juice, coconut water, electrolyte drinks and low-fat milk. Start today by carrying a reusable water bottle with you wherever you go! Fluid Goals: Females: 9 cups of fluid/day, Males: 13 cups of fluid/day. *If you exercise then drink another 2-4 cups of fluid for every one hour of exercise to replace sweat losses.
- Get Enough Sleep. Well, this is an obvious one! Sleep is like a mini vacation for your body and brain. If you don’t get enough sleep you might not think clearly, you might have a hard time staying focused, and you may get cranky. It can also affect your growth and your immune system. So, you’re more likely to get sick!
How much sleep do you need?
3-6 years old: 10-12 hours per day
7-12 years old: 10-11 hours per day
12-18 years old: 8-9 hours per day
NUTTY BLUEBERRY PROTEIN BALLS
- 4 Dates pits removed
- 1 cup walnuts
- 1/2 cup macadamia nuts
- 2 tbsp coconut oil
- 1/2 cup blueberries
- 1/2 cup unsweetened shredded coconut.
1. Put dates in food processor until paste. Add walnuts and macadamia nuts to blend. Add coconut oil. Scrape the batter into a bowl and stir in blueberries and shredded coconut. Form into balls. 340 calories. 12 servings
2. Refrigerate and put in a lunch box or to go container. Power to fuel your day!
*recipe donated by Team FitLivin member, Mike Gastineau