Many people struggle to get going in the morning or have dips in energy in the afternoon. If that’s you then what and when you eat can have an amazing effect on your energy levels.
If sustaining good energy levels through the day eludes you, and you suffer from extreme hunger/ overeating cycle, then you’re eating habits and choices are in need of a shake-up. As a Mum, I’ve experienced sleep deprivation but also the benefits of good nutrition to cope with this – some helpful tips are below. Remember, it should be easy, but as a coach, I have lots of tips and techniques to unlock your energy!
Complex (not simple) carbs
Complex carbs are a great source of fiber, and also release glucose into the blood gradually, providing the body with a steady supply of energy. A diet rich in foods such as
• Wholegrains- rice, pasta and grains
• nuts and seeds… will help you stay healthy and full of energy.
Simple carbohydrates come in two forms, natural and refined. Some fruits and vegetables are high in natural sugars and provide a healthy boost of energy when needed. Refined carbs are found in processed foods such as cakes, biscuits, and sweets. These are often craved but not the answer – instead, they are best enjoyed very occasionally as they are quickly digested, releasing sugar rapidly into the bloodstream, causing insulin spikes that lead to energy highs and crashing lows.
Always eat breakfast
I’m trying not to sound like your Mum – but understand that people who miss breakfast are missing a trick. It is well documented that eating a healthy breakfast can reduce cravings later in the day.
Eating low-GI, complex carbohydrates alongside a helping of protein at the start of the day will give your body all it needs in terms of energy, will kick-start your metabolism so you start burning more calories, earlier in the day and will even help get your brain in gear.
• nut butter
• fruits & yogurts
Eat less, more often
Hands up if you’ve lost an entire afternoon asleep on the sofa post-Sunday lunch? When we over-indulge in foods high fats or sugars, things happen in the digestion process that leaves us feeling lethargic and drowsy. When you eat, your brain signals your body to slow down and digest – the more you put in the harder your digestive system has to work – and the less energy you will have.
If your giant portion was full of sugar and simple carbohydrates, then your brain will also be dealing with an increase of insulin and elevated levels of serotonin and melatonin – chemicals associated with drowsiness.
One of the best lessons I have adopted is to eat smaller meals more regularly. I rarely suffer from energy dips and extreme hunger. Eating in this way will help regulate your blood glucose levels, as well as releasing energy gradually instead of in one big hit.
Coaching is offered to both individuals and companies – if you would like to make those healthy habits stick, find what works for you without crazy restriction of oodles of willpower then lets talk!