March 2012 | Newsletter archives
Nutrition Tips by Samantha F. Grant, C.N.
Eating better to increase energy reserves
Healthy eating is good for you on a number of levels including keeping your energy level high. It starts by eating a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils. It includes taking a daily multivitamin to ensure you get the vitamins and minerals you need. Remember that taking extra amounts of individual nutrients won’t give you more energy. But eating certain types of foods in particular amounts can help prevent fatigue.
Different kinds of foods are converted to energy at different rates. Candy and foods with simple sugars can give you a quick lift but this type of energy boost doesn’t necessarily help. Other foods like whole grains and healthy unsaturated fats supply the reserves you’ll need to draw on throughout the day. But limit the refined sugar and white starches to only occasional treats. While you may get a quick boost, that feeling fades quickly and can leave you depleted and craving more sweets.
Here’s a quick tutorial:
• Eat small, frequent meals: reduces your perception of fatigue because your brain needs a steady supply of nutrients
• Smaller is better, especially at lunch: avoid the afternoon slump
• Avoid crash diets: poor nutrition and inadequate calorie intake can cause fatigue so lose weight gradually
• Use caffeine to your advantage: have a cup of coffee before a meeting or before starting a project to sharpen your mind, but use it judiciously because it can also cause insomnia
• Limit alcohol: a glass of wine with dinner is acceptable
• Drink water: it’s the main component of blood and essential for carrying nutrients to the cells
Focus: The Fatigue Solution book
This month is the release of my new book, The Fatigue Solution: Increase your energy in eight easy steps. It’s available at bookstores.
Call the office today for more information! 310-271-5438