Background: A few months ago I was caught in a treacherous cycle of long days and short nights. I started to buy into the hype that it was time for me to "grind" or "hit the paint" as my friends called it. At one point I would go to bed at 2am and awaken at 5am every single day. Not surprisingly, I started to feel fatigued and simply run down. I had started to neglect my sleep schedule and abandoned my healthy diet. It wasn't long before my body took over and forced me to slowdown. I crashed for an entire day and could barely get out of bed. It was at this point that I started to sound like Prez Obama and my motto became "Time for Change." I started researching ways to improve my diet without having to sacrifice a significant amount of time. I learned so much about eating the right foods in order to maintain high energy levels and I am determined not to crash again. Below are a few recommendations:
1.
Dont skip meals. Make your breakfast count! Remember when your parents told you "Breakfast is the most important meal of the day?" Have you ever wondered why when you're preparing for a big exam people always recommend breakfast and a good night's rest? Think about it, by the time you awaken in the morning your body has gone 8-11 hours without food. Can you imagine if you did that while you were awake?? Your body uses calories as fuel and you need to refill your tank right away. While it is tempting to skip breakfast and save time, it is tough on your body because you are forcing it to get going when you're running on empty. Skipping breakfast is also hard on your brain. Most of the cells in your body can store energy up for lean times, but your brain cells need a constant supply of carbohydrates to function, and your reserves are certain to be low after an all-night fast. Lunch and dinner are just as important. Without food in your system, stress hormones will kick in to keep you going but at a high cost--you'll be exhausted later. And when you make a habit of missing meals, your body starts conserving calories and your metabolism slows down. Not surprisingly, you end up feeling sluggish.
2.
Eat smaller meals more often. Ever wondered why you feel sluggish after eating a huge meal? The unofficial name for this is "the itis" but here is what really happens:
Large meals force your body to use precious energy stores for the huge task of digestion. Blood rushes to your gut, robbing the rest of your body of oxygen and nutrients. Afterward, you may not feel like eating again for several hours. If you wait too long for dinner, you're more likely to overeat again. Eating
smaller, more frequent meals can keep your digestive system humming along steadily and your energy level consistent.
3.
Choose healthy snacks. It sounds cliche and I know this is easier said than done but trust me on this one. When you're at the grocery store, choose healthier snacks. Instead of going for the Gushers (which I still love) go for granola and fresh fruit. If you don't have the foods readily available then you are less likely to consume them. Try to stay away from coffee and candy. Neither one will give you sustained energy. Caffeine stimulates your nervous system, but it doesn't contain calories, which are your body's fuel. Further, sugar breaks down quickly in your system, giving you only a brief pick-me-up.
Below are a few ideas for how to
ween yourself off of dollar menu food items incorporate energy boosting foods into your diet. Be sure to make each meal as colorful as possible. I try to have at least 3 different colors in each meal.
BREAKFAST
Choose rolled or old-fashioned oats. They are fiber-rich and they slow the release of sugars into your blood which gives you a steadier stream of energy. Add a bit of protein and fat, like a handful of ALMOND SLIVERS, to increase the energizing effect and an egg. Top it all off with 1/4 teaspoon of CINNAMON. Researchers say this spice may make your body more sensitive to insulin and better able to balance your blood sugar.
Image source: http://www.delish.com/cm/delish/images/oP/cookbook-eggs-1-lg.jpg
GREEN and BLACK TEA actually help your insulin regulate your blood sugar more effectively.
BLUEBERRIES (as well as peaches and plums) rank low on the glycemic index so they don't trigger blood sugar spikes.
LUNCH
Topping nutrient-dense SPINACH with a hard-boiled EGG, half an AVOCADO, and an olive oil and vinegar dressing provides enough protein and healthy fat to keep you going for hours. The fiber and protein in a half-cup of HUMMUS will give you the same energy boost as a roll, without the subsequent crash.
A single EGG contains 6 g of protein, which slows the rate that sugars from the meal are released into your blood.
The monounsaturated fats in half an AVOCADO boost the effectiveness of blood-sugar-balancing insulin.
SNACK
The best snacks include some protein and fat. Add 1/4 cup of MACADAMIA NUTS (a great source of both) to 1/4 cup RAISINS to even out your blood sugar and energy levels and satisfy your midmorning hunger.
EDAMAME, or soybeans, contain a balance of carbs, protein, and good fat, so your body burns them slowly and you avoid an afternoon slump. Find them in natural food stores, Asian markets, and some supermarkets.
If you're going to be away from home all day, pack a snack. You will be less tempted to consume the junk food from the vending machines and it increases the chances that you know what you are
actually eating.
DINNER:
BROWN RICE releases its sugar slowly; its glycemic rank is far lower than white rice. To keep yourself from dozing after dinner, add protein-packed SHRIMP and slow-burning cruciferous vegetables like BROCCOLI and CAULIFLOWER, and top it all off with a drizzle of sesame oil instead of a sugar-filled prepackaged sauce.
When to Eat for Energy
* Have breakfast within 45 minutes of waking to prevent you from falling into an early-morning energy rut, says Los Angeles nutritionist Derek Johnson, R.D.
* Eat snacks midway between meals so your blood sugar doesn't bounce up and down.
* Recharge your energy after exercise by eating a snack that contains protein and complex carbohydrates (like apple slices slathered with almond butter) within 45 minutes of your workout.
I challenge all of you to put the same effort into a healthy diet as you put into becoming a success in your profession. Do not make the same mistake I made in thinking that because you are young your body can handle it.
Share your thoughts in the comment section....
Sources: http://www.ahealthyme.com/topic/dietenergy; http://findarticles.com/p/articles/mi_m0NAH/is_6_33/ai_106224763/pg_2/?tag=content;col1
