Turn back the clocks, turn up the energy!

Keeping energy levels high during the colder, darker months of the year can be a challenge. As we snuggle down into our shorter days we often feel less energized and motivated to make healthy choices such as exercising and snacking. This can become a vicious cycle- eating comfort foods, feeling less energized, then turning to those same foods. Breaking the cycle is easier than you think- energizing foods don't have to taste like cardboard OR take hours to prepare. I've already spoken about how eating regularly and preparing balanced meals can help with energy levels- but what about snacks?
Snacks can not only help to boost our energy levels between meals but they can also prevent us from eating meals that are too large (which can zap energy).

An energy boosting snack should contain 3 elements:

1. Carbohydrates. This macro nutrient is the preferred source of fuel for our brain. Carbs turn into blood sugar which feed all of our cells- brain cells and muscle cells included! Eating low glycemic index carbs helps to stabilize energy levels- avoiding sugar highs and lows. Complex carbs such as fruit, whole grain crackers and pita bread are quick and easy examples.
2. Fibre. This nutrient is technically in the carbohydrate family. It provides zero calories BUT helps to slow down how quickly we digest sugar and starch. We want the process of digestion to be slowed somewhat so that the energy from the food can slowly make its way into our bloodstream. Rather than a tidal wave of energy (resulting in an energy crash) we want a constant drip. Fibre is found in whole grain foods, fruits and vegetables.
3. Protein. The role protein plays in energy levels is similar to fibre. It helps to keep us feeling fuller longer by slowing down digestion. It also brings a nice variety to the snack thus avoiding monotony. It is not a calorie free food and therefore portion sizes (like any food) should be according to your true hunger. Contrary to popular belief, protein does not technically provide energy to the body but instead is better used to boost the immune system and repair tissue. That is why it is important to include a source of complex carbs.

A few food examples are:

A handful of dried fruit and nuts
One tablespoon of peanut butter on whole-wheat crackers
Sliced veggies dipped in hummus
Air-popped popcorn sprinkled with shredded Parmesan cheese
Pita chips with bean dip and sliced avocado
Low-fat cottage cheese with fruit and almonds
A fruit smoothie made with low-fat yogurt or milk

So go forth and snack wisely in the wintry months!

Calories = Satiation + Energy

Imagine your body as a car…
What allows the car to run? Gas.
What allows our body to run? Calories.
Calories essentially are energy for our body. We find calories in carbohydrates, protein and fat. Vitamins, minerals, water and fiber have NO calories and therefore are used NOT to provide us with energy but for other functions.

Carbohydrates and protein contain the same number of calories per gram. You may have heard that carbohydrate rich foods are fattening but in fact they are not any more fattening than protein rich foods! 4 calories per gram means that if you eat 30g of carbohydrate (ex. 2 slices of bread) or 30g of protein (ex. 4oz fillet of sole) you will consume 120 calories.

Fat are higher in calories per gram- 9cal per 1 gram. Therefore, 5g or 1 tsp of margarine will contain 45 calories.

True hunger is our body is telling us that it has burnt all the calories consumed last meal or snack and that is requires more nourishing. We should not be afraid of experiencing hunger-rather embrace it as a signal that it is time to eat again.

The hardest part of listening to your hunger is being able to determine if it is “true” or “fake” hunger. Sometimes we can mistake other feelings for hunger so it is important to reflect before eating if you are unsure if you are hungry with your eyes versus hungry with your stomach. How long ago was the last time you ate? When is the next meal scheduled? These answers will determine how big of a snack will be appropriate.

The fact that we are hungry when all the calories we last ate have been “burnt” for energy, means that the more calories we eat, the longer we can wait between meals/snacks. So, if we are looking for a snack at 10am to hold us over until 1pm lunch, a mere 35cal yogurt may not be enough. This snack will be “burnt” and possibly leave us hungry by 10:35.

Knowing how many calories your body needs in one day is important in helping you lose weight. It can help keep snack and meal sizes adequate- not too big and not too small. It is important to spread the calories throughout the day to avoid being hungry and boost metabolism.

Keeping a food journal that tracts calories can help you be honest about how much you are eating. It can help to point out where the excess calories are coming from as well as any large gaps between meals.

Eating too many calories one day does not necessarily mean weight gain. Gaining weight requires more than one day of excess. Don’t despair if you get off track one day or one meal- make fresh start the next opportunity you get!

Running on Empty?

Food provides energy for our brain and muscles. Going for long periods of time without food, like skipping a meal, creates a dip in energy levels. Spreading calories throughout the day provides energy all day long and this is where the concept of eating 6 small meals a day can be useful.

To avoid dips in energy levels throughout the day remember these important tips:
1. Eat breakfast.
2. Don’t skip meals: skipping meals = low energy levels that cannot be recovered + overeating at the next meal.
N.B.: THESE ARE NOT A EFFICIENT TACTIC TO LOSE WEIGHT
3. Eat every 4 hours by including snacks in between meals.
4. You can’t eat healthy foods if they are not in the fridge or cupboard! Have them handy.

Some foods can feed our body for longer bouts of time than others. When a food takes longer to breakdown and be digested, it provides us with longer lasting energy (void of any energy highs accompanied by lows). High fiber foods take longer to digest. This translates into a longer time in which you are satiated (feel full). This is why there is such a push for people to eat low glycemic index foods: they tend to be high in fiber and help to keep you feeling fuller longer.

Not only is eating regularly important, but making sure your meals are balanced is key! A balanced meal includes fiber-rich foods like:
Vegetables
Whole grains
Fruit

It should also contain a source of protein which keeps you feeling fuller longer because, like fiber, it will take longer to breakdown and be digested.
Fish
Meat
Chicken
Nuts
Cheese
Tofu

Now we can't discuss stress and energy levels without mentioning water. This is because dehydration can make you :
-Tired
-Listless
-Fatigued
-Inefficient
Drinking water, Perrier/soda water,herbal teas, decaffeinated beverages all count as hydrating beverages!

Here are a few tips on how to drink more water everyday:
1.Drink 1 cup every hour you are at work (4 big gulps)
2.Set a time goal- ex.. Drink one bottle before lunch
3. Set a timer to remind yourself
4. Keep a small glass or bottle at your desk, within reach
5. Jazz up the water with lemon or fruit juice
6. Treat yourself to soda water

Being stressed increases you chances of getting sick. Eating foods that boost the immune system can help. These foods include:
—Probiotics (eg. Yogurt enriched, special foods)
—B vitamins (whole grains, fruits, green veggies, meats)
—Selenium (Brazil nuts, walnuts, tuna, turkey, cheese)
—Vitamin C (many fruits and vegetables)
—Zinc (beef, pork, lamb, beans)

Energyless drinks

There are very few of us who have not turned to coffee (or any other caffeinated beverage) in hopes to put a spring in our step. Gone are the days where a cup of coffee would be more a social tool to catch up with friends than the number one source for energy.

Nowadays, because life is so hectic and sleep is hard to come by that we have actually invented beverages in which their sole purpose is to deliver caffeine straight to our bodies. With hard core names such as FULL THROTTLE, RED RAIN, RED BULL, GURU & NOS its hard not to be attracted to these colorful bottles when looking for a quick fix. Not to mention their enticing promises of "temporarily restoring mental alertness or wakefulness when experiencing fatigue or drowsiness". On top of describing themselves as "Natural Health Products", they give recommended doses to their users thus continuing the facade that these products are medicinal. The ONLY therapeutic thing about these products is the exercise your arm will perform when raising these enormous bottles and cans to your lips- the serving sizes will vary from one cup to one litre!!!

A regular cup of drip coffee will contain anywhere from 80 to 150mg of caffeine, and in general, one cup (250ml) of these energy drinks will contain the same amount. The problem is that these drinks do not come in 250ml formats. The real difference between a cup of coffee and these beverages is the sugar content- a plain cup of joe contains no sugar while these drinks contain as much sugar as a regular soft drink (unless of course they are artificially sweetened).

Forget the empty calories, and even the fact that people are relying on these beverages for energy (rather than trying to get a good nights sleep!); drinking too much caffeine may actually make you more tired! Lets look at the facts:

-It takes about 6 hours for caffeine to be flushed out of your system which means that that late night coffee may actually hinder the little sleep you do get

-Despite the boost in short term "performance", caffeine tends to trigger an energy crash hours after its effects have worn off

-We tend to sleep less when we are stressed and anxious, and large amounts of caffeine can promote anxiousness and agitation.

So how do we boost energy levels and help reduce stress through nutrition?

-Drinking plenty of water: dehydration can increase feelings of fatigue and drowsiness

-Avoiding binging on junk food: you won't supply your body with the need vitamins and minerals AND the blasts of sugar to the blood are often more fatiguing then they are energizing

-Eating 3 meals a day: energy levels are best kept high all day when your body is getting a constant supply of food

-Trying to sleep 8hrs at night: no explanation needed!

-Exercising regularly: even just taking a few 10 minute walks during the day will help you sleep and decrease stress.