Our bodies rely on the energy and nutrients we get from food. What we eat, how we eat, and when we eat can help to sustain energy levels throughout the day.
1)Keep blood sugar levels steady by eating every 2-3 hours.
Our brains, muscles, and cells need glucose supplied by food and then carried in our bloodstream. When we wait too long before eating, glucose levels run low. This causes us to get tired, hungry, irritable and unfocused.
2)Eat a quality breakfast within an hour of waking up. Blood sugar levels are lowest when we wake up, and we need to “break the fast” to raise them. Choosing a breakfast high in fiber and protein helps prevent sugar spikes and crashes later in the day. Fiber will create a filter that slows absorption of sugars and fats. Get rid of sugary white breads and cereals and go for the oatmeal and whole grains instead.
3)Give your body enough iron in your diet. Iron-rich foods like red meat, kidney beans and spinach improve our strength and stamina, leading to more energy. Cooking in a cast iron skillet will improve the iron content of food as well.
4)Fill your plate with cruciferous vegetables. Broccoli, cabbage, brussel sprouts, cauliflower and kale are super for activating a protein in our cells ultimately leading to better muscle function and less fatigue.
5)Get enough complex carbs combined with protein and fat. Our bodies run on carbs. Not giving your body enough carbs lowers your energy, your memory and your cognitive skills. Carbs also help your body burn fat without depleting your muscle stores for energy. Adding protein and fat with your carbs(macronutrients) slows digestion allowing energy to last longer. Mix high quality protein, carbs and fat from whole, unprocessed foods to look and feel good!
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