Eating for Energy

We all want to be able to have the extra energy we all need to get us through the day. Have you ever thought what your life would be like if you had an abundance of energy and vitality? You would have the capacity for vigorous activity, exuberant physical and mental strength. There are many factors that contribute to our sense of energy and vitality. The foods we eat can either increase our energy or decrease it. Four big factors are chemical stress (can be food, drugs, alcohol, etc.), emotional stress (e.g., broke up with partner, had an argument with spouse or boy/girlfriend, family issues, etc.), mental stress, and physical stress.

Carbohydrates are one of 3 energy producing nutrients our bodies need, the other two are protein, protein can actually raise energy levels by increasing brain chemicals called catecholamines, and fat. As a fuel, carbohydrates are the cleanest burning of the three and the best provider of glucose; a fuel our muscles need to get up and go, as well as our brain for clear thinking and balanced behavior. Certain foods can decrease our energy such as: coffee, soft drinks, alcohol, too much meat or not enough. Processed foods, tobacco, milk (lactose from milk aka sugar)) and dairy products are all examples of simple carbs. Stimulants such as caffeine, sugar, energy drinks, etc; may seem to give an energy boost, but they actually deplete our bodies, drawing out mineral and nutrients. These substances are also highly addictive.

Refined carbohydrates or simple carbs, such as sucrose (white table sugar), white rice, white pasta, cookies, pastries, candy bars, soda, and bagels break down in the body very quickly, so we process them very fast and loose the energy they provide just as quickly. They provide instant energy for the body but they don’t provide energy that lasts. These have a high glycemic index, which can cause spikes and dips in your blood sugar levels. I call pasta, white bread, white rice, cookies, and bagels, “fake carbs” because they come from grains and were once complex. However, in order to have a long shelf life, they are processed. All that processing removes fiber, vitamins and minerals, making them what I call “fake carbs” they look complex, but really affect you the same way that a simple carb would. It can be helpful to reduce or eliminate these foods.

Whenever possible, focus on the highest quality you can afford. Go to your local farmers market, the14th Street farmers market is a good one to go to in NYC. You can get good deals on fresh good quality food. Trader Joe's, and Fresh Direct are good for organic food as well and now more supermarkets are selling organic food. A perfect example is Stop & Shop, which sells organic food along with it’s regular selection of non-organic food.

Foods that are alive have life force. They are often raw, and will spoil if left out. A great rule of thumb I use is this: “If microorganisms cannot thrive on it, what makes me think I can?”

Foods that are whole like vegetables, grains and beans are very good for you and provide energy that last. They are foods that have not been processed, and thus keep all the components of their original natural state. Superfoods like kale, collards, bok choy, chard, etc. have very high levels of nutrients. Also sea plants such as Nori, green algae, dulse, kelp and seaweeds are powerful sources of nutrition and energy.

Seventy-five percent of your food plate should be filled with fruits, vegetables, and grains and 25 percent with other foods, such as diary products and meat. If you don't eat meat try another source of protein.

Here are a few suggestions on how you can increase your energy to get the most out of your day

- Reduce or eliminate caffeine: The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent.
- Drink water: Most Americans are dehydrated. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens.
- Eat dark leafy green vegetables: Green is associated with spring, the time of renewal and refreshing, vital energy. Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood and strengthening the immune system. Broccoli, collards, bok choy, kale, mustard greens, broccoli rabe, arugula and dandelion greens are some of the many healthy vegetables to choose from.
- Use gentle sweeteners like maple syrup, brown rice syrup, agave nectar and stevia. Also eat sweet vegetables such as yams, carrots and beets.
- Get physical activity: Start with simple activities, like walking or yoga—start with 10 minutes a day and increase as your body gains more stamina
- Get more sleep, rest and relaxation: When you are tired or stressed, your body will crave energy. These cravings are often a result of being sleep-deprived, going to bed late, waking up early, for months and years on end.
- Eat less meat: Eating too much meat, dairy, chicken and eggs can lead to low energy. So can eating too little!
Consider your body’s individuality: Do what works best for your bio-individuality.
- Take time for yourself: Schedule a weekly date with yourself or a friend to do things that enjoy!
- Get in touch with your spirituality: We are spiritual beings in a physical world. Find ways to get in touch with your spiritual side, be it meditating, dancing, drawing, church, temple or being in nature.
- Get rid of energy vampires: People can drain you of your energy. See if you can transform those relationships by communicating and setting boundaries, or end the relationship.

Next time you sit for your next meal try eating for energy and see how you’ll create a vibrant life and give your body the energy boost it’s been craving!