Simple Ways to Boost Your Energy Everyday

  • Simple Ways to Boost Your Energy Everyday

    BY Catherine Sissons | ON Thursday, 26 April 2018
  • Do you find you fall out of bed in the morning to the coffee machine or hang out for your caffeine fix to get you going for the day? 

    How good would it feel to not drink coffee because you need but wait until later in the morning because you enjoy the taste? 

    Everyone's interpretation of energy is a little different and for many when it comes to eating think that it means CALORIES! 

    The issue with analysing your food by calories it does not allow for the nourishment you get from your food. 

    The two definitions of energy are:

    1)  the strength and vitality required for sustained physical or mental activity;

    2)  power derived from the utilization of physical or chemical resources, especially to provide light and heat or to work machines.

    The key word in the first definition is 'sustained'.  It can be hard achieving sustained energy from our food when our body might not be in balance to start with.  Our bodies are like machines and need to be fuelled for our daily requirements.  When our bodies are nourished with the right foods they need, our 'machine' performs more efficiently for better health and wellness.  

    Many clients have a belief system that if food has more energy in it, then it will give you more energy.  It is the quality of the fuel that counts.  Secondly, we need to rethink our approach to food and treat is as fuel,  rather than 'good' or 'bad' foods.  Labelling a food as 'good' or 'bad' gives it no context but if you think of anything you eat as providing you with nourishing energy vs being redundant, it is much easier to get your body back in balance.   

    Here are the three ways you can get more energy from your food:

    1) Change your belief system from energy to nourishment 

    The body is made up of approximately two thirds water content when it is hydrated correctly.  Clients often think hydration is in relation to how much water they drink.  Suprisingly, people are unaware that the body absorbs a lot of water from food eaten.  Eating is a more effiecient way of optimising hydration because foods high in water content also provide the body with vitamins, minerals and fibre and are ready to use before they are needed them.  This can prevent you from having spikes and troughs in your energy throughout your busy day. 

    Life is busy and it is unrealistic to think that one day when you are not so busy, you will get onto eating better, moving more and being healthy.  It is a fact -- it is hard to eat only healthy foods consistently especially when there are other priorities, errands to run and demands from life.  

    Ironically, having enough energy to get through the day will be directly affected by the quality of the food you eat as well as what your lifestyle demands from your body.  

    2) Be aware of how much water your body uses

    The second part is the crucial missing piece of the puzzle. There is nothing more frustrating to feel like you are eating well but you are not reaping the benefits.  This might be because you are not aware of how your lifestyle is altering your fluid requirements.  The body requires water for all of the following processes:

                                              Body Of Water 

    When your body is not in fluid balance, your metabolism is compromised and your blood volume drops.  At a physiological level, this means your heart has to work harder to move the blood around your body because it is thicker.  This takes more energy and as a result, compromises your overall energy levels and how well your body will burn body fat.  

    WHAT PARTS OF YOUR LIFESTYLE COULD BE CAUSING YOU TO LOSE WATER CONTENT? 

    Metabolism 

       Breathing 

          Sweating

    Metabolic Rate 

       Talking 

          Blinking 

    Urinating 

       Vomiting 

          Dieting 

    Wind 

       Heaters 

          Sunshine 

    Stress 

       Alcohol 

          Caffeine 

    Exercise 

       Diarrhoea

          Smoking 

    The body loses water performing normal daily activities such as breathing, blinking, moving and going to the toilet so these processes can influence whether you are in fluid balance or not.  Once you add other external factors into your lifestyle that you can't control such as different forms of stress, there is a further increase in your requirements. It is much easier to prepare your body with what it needs before you need it rather than trying to repair or recover it when it is later depleted. 

    3) Get more water in your body from your food

    Most vegetables have a higher water content in them than fruit and they also contain a variety of vitamins in minerals in each serving.  Fruit nourishes the body with fibre, vitamin C and antioxidants and helps boost your immunity, improve your liver function and can provide the water content you need for a busy lifestyle.  Adding vegetables to your main meals is more helpful than fruit because not only do they contain over 90% water content and contain less sugar, vegetables also contain a cocktail of vitamins, minerals and fibre in one serviing.  You might feel you are already doing this and still not feeling lighter and energised. This could be cause you are not catering to your physical requirements.  You need an eating guide that is tailored for you and your personal requirements.  This includes taking into account your gender, age, height, weight and the type of demands that your lifestyle puts on your body.   

    Three servings of fruit or vegetables at each meal can contribute at least one litre of water to your daily fluid requirements.  Including the right amount and type of fruit and vegetables on days that you are busy, stressed, tired or social can help increase your body water content and provide you with sustainable energy.   They also provide the nutrients you need to protect the immune system and support a healthy metabolism improving long term fat loss. 

    WATER CONTENT IN CARBOHYDRATES

    Carbohydrate means 'watered carbon' - the brain, kidneys and red blood cells require carbohydrate for normal function.  Diets that cut out carbohydrates can give false weight loss results through loss of muscle and water.  Carbohydrates high in water can help us to feel fuller for longer and they also contain vital nutrients for improving energy.  If you are having a dry carbohydrate, match it with the appropriate fruit or vegetables and other food groups so you don't compromise your energy or cause bloating.  

    SUMMARY 

    • Water makes up at least two thirds of your body so ensure you are including foods that are high in water content early in the day to ensure you avoid tiredness and cravings in the afternoon. 

    • Every day activiites and living cause water loss so even if you are eating healthy check the portions of what you are eating for your age, height, gender, body weight and lifestyle. 

    • Cutting out carbohydrates or eating only dry carbohydrates minimises the opportunity to increase your body water content at the same time as gaining vitamins, minerals and fibre.

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