***Eating To Energize Your Life!

Do you often ask yourself, “Why am I so tired throughout the day?” Is it difficult to concentrate, stay focused, or spend time on your favorite activities? Life can be quite drag when you are feeling dog-tired fatigue and can hardly keep your eyelids propped open. If your energy level isn’t what it could be, it’s time to take action! Revitalize yourself and get back your vim and vigor with these super energizing food tips.

Pour On the Water
Never underestimate the power of water. We sometimes overlook all the great things that water does for our spirit and our energy. In adults, about 60 percent of your body and about 70 percent of your brain is composed of water. Without fluid our body's survival time is limited to a matter days. Water is lost from the body through urine, sweat, and breathing, and is the loss increases if you live in hot, humid climates, and with exercise. Not drinking enough water can lead to dehydration, headaches, tiredness, a loss of concentration, and decreased physical performance. The eight glasses each day rule is just a general guideline, but it’s a good place to start.

Eat Fresh
Food is life! Food not only provides us with the vitamins and minerals necessary to produce our own energy, but food also contains vital life energy. When you eat natural, fresh, living food, you absorb the forces of nature stored in food. Processed foods aren’t evil, but they are stripped of life energy. So, if you are looking to have more energy in your life and body, then eat more fresh, natural foods. As often as possible, choose fresh foods that are unaltered and in their natural state. Look for foods that haven’t been processed, or filled with preservatives, colors or flavorings, tons of sugar, or unhealthy fat. Whole grains, bean, vegetables, fruits, nuts, and seeds bring you natural energy and a more complete and balanced set of nutrients.

Choose Whole Grains
A grain is considered whole when all three parts – bran, germ and endosperm – are present. Most of the valuable antioxidants and vitamins are found in the bran and germ of a grain. When a grain is refined or processed, most of the bran and some of the germ is removed, resulting in losses of fiber, B vitamins, vitamin E, trace minerals, unsaturated fat, and a majority of the phytochemicals (beneficial plant chemicals). Whole grains however provide a plethora of energizing nutrients such as folate that helps the body form red blood cells, iron that is used to carry oxygen in the blood, and magnesium that helps release energy from the muscles. In addition, the natural fiber in whole grain foods helps stabilize blood sugar levels and maintains energy levels. Be adventurous and experiment with exotic whole grains such as oat grouts, wild rice, bulgur (cracked wheat), quinoa, whole grain barley, and buckwheat.

Probiotics
Probiotics are the “friendly” bacteria that help keep the gut healthy. They help people digest food, absorb nutrients, fight infection and put the brakes on an overactive immune system before it causes chronic inflammation. If you suffer from digestive stress, probiotics may improve the health of your GI tract, thereby allowing you to live a healthier, more vibrant life. There is some evidence, although more research is needed, that probiotics have the potential to help people maintain good health and improve conditions such as inflammatory bowel disease, fibromyalgia and chronic fatigue. Instead of reaching for probiotic dietary supplements, get your probiotics on the form yogurt, which is also rich in calcium and protein.

De-caffeinate Yourself
The caffeine in one cup of coffee can boost your energy levels and help you be alert for several hours, but don’t overdo it. In quantities greater than 250 milligrams (the amount in 2 to 3 cups of coffee), caffeine can cause restlessness, headaches, irritability, sleeplessness, fatigue, and nervousness. For a hot and soothing alternative, chamomile tea can relieve stress and anxiety, while peppermint or ginseng can leave you revitalized.

Caffeine: It’s Not Only in Coffee
Brewed Coffee, 8 oz....................100-150 mg
Instant Coffee, 8 oz......................85-100 mg
Decaffeinated Coffee, 8 oz.....................2 mg
Black Tea, 8 oz...................................50 mg
Green Tea, 8 oz..............................30-50 mg
Cocoa, 8 oz......................................5-15 mg
Coca-Cola (12 oz)................................35 mg
Mountain Dew (12 oz)..........................55 mg
Turbo Tea (16 oz)................................80 mg
Red Bull, 8.3 oz...................................76 mg
Rockstar, 16 oz..................................160 mg
Excedrin (2 tablets)............................130 mg
No-Doz Maximum Strength (1 tablet)....200 mg

Iron Food
Unexplained tiredness, especially in women, may be caused by an iron deficiency. Because iron is involved in the transfer of oxygen, a deficiency of iron may be associated with tiredness, a lack of energy, shortness of breath, lightheadedness, and cold hands and feet, even if the deficiency is only marginal. Iron deficiency anemia is common, especially in women. One in five women and half of all pregnant women are iron deficient. Lack of iron in the diet is one cause, as well as blood loss, heavy menstrual cycles, pregnancy, vegetarianism, and endurance athletics. Foods rich in iron are lean red meats including beef, pork, and lamb, eggs, green leafy vegetables, and breads and cereals with the words “iron-enriched” or “fortified” on the label.

Go Green
Green vegetables such as spinach, kale, broccoli, Brussels sprouts, asparagus, and collard greens are nutritional powerhouses. Packed with vitamins A, C, K, and E, and minerals including calcium, iron, potassium and magnesium, green vegetables provide your cells with the nutrients they need to stay healthy. When your cells are properly fed, your whole being feels energized and radiant.

Eat Smaller Meals
Large meals are a major energy zapper. They overburden your digestive system, taking energy to digest and absorb big meals, leaving you feeling sluggish. Instead of eating one or two large meals per day, try eating 4 or 5 mini-meals throughout the day. Eating smaller meals prevents overeating, stabilizes blood sugar, and cranks up your metabolism.

Avoid the Sugar Rollercoaster
Sweets, white flour foods, chocolate, cookies, candy bars, and sodas might make you feel more awake in the moment, but they can also lead to a drop in blood sugar and you’ll soon become tired. These kinds of foods and snacks bring rapid ups and downs in blood sugar levels. A better plan would be to choose foods and snacks balanced in complex carbohydrates, protein, and some healthy fat. Examples include: cottage cheese with fruit, whole wheat bread with peanut butter and banana slices, apples and cheese, or yogurt mixed with fruit slices and topped with granola.

You hold the power to revitalize and re-energize your life. Pay attention to what your body needs, and look for opportunities to choose more foods that are vibrant and full of life. Make a few small changes and you are bound to see some incredible changes over the long haul.