When it comes to feeling better, one of the requests I hear from people is: “I would like to have more energy!”. Are not we all ?! As a working parent, I constantly strive to find the right balance between work and daily activities, as well as rest and recovery. Let's just say that there are not enough hours per day to make everything from my to-do list, but I have a few strategic meals that will help me increase my energy levels throughout the day.
Before we dive into it, it may be helpful to fully understand what makes us “tired” in the first place.
What kills our energy?
"Slow cells" “Let's quickly go back to the 8th grade biology for a moment.” Our body is the sum of a complex bioner network, trillions of cells that work together to keep us alive and well. If cells in various organs of your body struggle to function at the highest level, you, in turn, will have less energy. If your cells are struggling to perform important tasks, such as moving sodium and potassium into and out of the cell (sorry, I'm such a smart person), then you will really see how your energy suffers. Micronutrient deficiencies (such as vitamins and minerals), electrolyte imbalances and hydration, among other things, are common culprits of energy dysfunction in cells.
Too little sleep “If you heard it once, you heard it a thousand times: we need 7-8 hours of sleep every night for optimal health.” You are not only setting yourself up for less energy the next day, when you change yourself, you will most likely come across a sweet tooth and a small amount of attention.
Too much caffeine – Yes! Unfortunately, your favorite caffeinated beverages can backfire, as over time their effect will decrease and may even have a negative effect on your adrenal health and cortisol levels (your body's natural stress hormone).
So, what can you do every day to protect your energy levels? Let's take a look.
Eat high energy foods
Protein breakfast “Many of us are sometimes to blame for missing breakfast, but if this pass has become your norm, let's tune you into long-lasting energy with a rich protein start to the day. Here are a few of my favorites:
- "Proatmeal" – Oatmeal with protein filling! I like fiber, which can provide a quarter cup of oats, but not enough protein in it – enter my Proatmeal recipe: ¼ instant oatmeal, ½ scoops Life Time Vanilla Grass-fed Whey, ½ scoop Life Time Vanilla collagen peptides, 1 measuring spoon of glutamine (helps improve intestinal health and reduces pain after exercise, which can reduce energy consumption), 1 tablespoon of ground flax and 2 tablespoons of dried fruit of your choice Add water and microwave for 30-45 seconds to get 20+ grams on yschennogo protein energy to start your day.
- eggs – No need to come up here, but eggs bring a big punch if you include them in your breakfast. Make sure you get 2-3 eggs, cooked to order, hard boiled or cooked in advance in portable egg cups.
- Protein shake – Want everything to be simple? Go for a protein shake! Use your favorite protein powder to beat 20-30 grams of protein to recharge your batteries.
Fiber-rich vegetables and fruits – I am a big fan of colorful plates and the whole day I get fiber from natural products for satisfaction and constant energy. Fiber will help you stay happy longer, especially in combination with protein foods. I love pieces of apples with Greek yogurt, berries with cottage cheese, carrots with natural meat delicacy and celery with almond butter, and these are just some of them.
Red meat – Constant intake of protein throughout the day can be crucial for your energy. And when it comes to increasing your energy, red meat gets the highest reward because it contains heme iron, which helps improve the hemoglobin oxygen capacity in your red blood cells. Eating dark-rich meats that are rich in iron, such as red meat, dark meat poultry, and wild salmon, can help increase the supply of oxygen to your cages, helping to increase your overall energy levels! Additional advice: do not forget to combine red meat with foods rich in vitamin C to increase your iron absorption (for example, fajitas steak with bell peppers and onions).
Nuts and Seeds – These energy-dense plant foods are rich in protein, healthy fats and fiber to help you recharge your batteries throughout the day. Regardless of whether you eat nuts and seeds as a seasoning for your salad, or on their own as a snack, serving size is key. A serving of nuts is about ¼ of a glass, so if you buy in bulk, be sure to divide it into pieces to avoid overeating.
How to develop energy-enhancing habits
In addition to ensuring that I eat high-energy foods, I also focus on three key non-food activities every day: drinking at least ½ of my body weight in ounces of water, consistently taking my high-quality multivitamin and fish oil and prioritizing during sleep. Although it is often considered so simple, I see how many people struggle with these critical habits that promote the development of energy. Here's a look at how I keep myself informed:
- I always keep the water within reach and strive for a little variety, throwing 12 ounces of sparkling water every day.
- I restrict water during meals (which helps improve digestion), preferring instead to drink water between meals and snacks.
- I also do not consider the water I drink during workouts in the total amount of water per day; This can lead to slight dehydration.
- I pack my weekly supplements on Sundays and keep my AM round at the table at work — it makes it easy to be sure that I won't forget them every morning!
- At night, I pick up my PM immediately after washing the dish. Simple routine that works!
Sleeping Routine Tips
- Every night after putting my daughter in bed, I also get ready for bed, each time doing the same simple steps – I put on my pajamas, my face, brush my teeth. It makes my body and my mind know that the day is almost over.
- I start to turn off, turning off all the lights in my house and limiting the time of the screen. I wear blocking blue glasses when I dabble in my library of DVRs or scroll through social networks.
- Every night I go to bed at about the same time and maintain a comfortable but cool temperature in my bedroom (68 degrees recommended).
Julie brown – MS, RD, CSSD, PN2 Coordinator of the national food program Life Time
This article is not intended to treat or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use recommendations in this and other articles to choose from and the risk of the reader.