A Healthier More Energized YOU – Nutrition for a Healthier Life
How Nutrition Can Help
Do you suffer from recurrent dips in mood, concentration and energy? Do you reach for a sugary snack or a cup of coffee to “pick you up,” only to find you feel grumpy and exhausted again shortly afterwards? By improving your diet and eating patterns, you can help balance your blood sugar, which in turn can improve your energy levels and mood.
What Can You Do?
- Avoid all forms of sugar – includes agave, maple syrup, honey, molasses, brown and white sugars plus fake sugars.
- Avoid all processed, refined foods – these include prepared foods and take-outs as well as white refined grains and flour products (rice, pasta, wraps, rolls, breads, pastries)
- Choose low-glycemic foods, as they slow down the release of glucose into the bloodstream. These include protein (lean meat, poultry, fish, shellfish, eggs, greek yogurt, cottage cheese); foods high in soluble fiber (beans, legumes, veggies); and lower-sugar, colorful fruits (berries, apples, pears, plums, peaches, cherries, citrus).
- Eat a balanced plate of food – every meal should have an abundance of veggies covering the plate plus a lean protein and healthy fat.
- NEVER eat a carb by itself. Combine carbs with a protein and fat. (Eat an apple with nuts, or rye crackers with hummus)
- Eat 5 or 6 small meals throughout the day
- Try to avoid stimulants like caffeine found in chocolate, coffee and tea.
- Avoid alcohol and cigarettes
- Eat breakfast everyday
- Eat slowly and chew your food well as this reduces the body’s glycemic response to the meal.
If it runs, swims, flies, grows from the ground or drops from a tree, your body knows how to process the food as fuel. (Ask yourself where does a bagel and cream cheese grow, or a blueberry muffin, or a donut, goldfish or pretzels grow?!)