Eating for Energy
In looking at the foods we eat, here is a general overview of the foods that best serve our energy needs. The good news…carbohydrates are good for the immediate jolt of energy. Carbs come in the forms of sugars and starches, thus that candy bar will get you up and if your about to run that marathon carbo loading on pasta…not bad. BUT..the bad news is you better burn those calories quickly or guess what..those calories will quickly turn to fat. With most of us, spending time sitting at an office computer or just sitting, carbo loading or sugar loading…not a good idea particularly if you are trying to lose the pounds.
Better alternative…fresh fruits and vegetables, high grains or protein.
Here are the details.
Recently a diet book came out called Eating For Energy Diet by Yuri Eikaim. The basic premise of the book is that many of our modern food processing techniques destroy the nutritional value of many of our foods. The book heavily recommends consuming fresh fruits, raw vegetables and nuts. Avoid anything that is “prepared”.
With this as the premise, to maintain energy throughout the day it is simple. Eat little, eat often, and eat correctly.
Here are some guidelines you may want to consider:
• Start your day with a good hearty breakfast
Unfortunately, many people kick off their day literally with a jolt of caffeine and that carbo jolt of (the wrong type) of sugar. A better choice would be to start the day with a jolt of protein (i.e. eggs, low fat milk, turkey sausage), grains (wheat toast, oatmeal etc.), topped off with some fresh fruit. Further with this alternative, portion control is not as much as an issue.
• Have a nice robust lunch
In most other cultures, lunch is the major meal of the day. In the United States, dinner is usually the big meal. Think about it for a second, why load up on those calories before going to bed versus getting those calories at lunch. Doesn’t it make sense to burn those calories to get you through the remainder of the day then to load up on calories and go to sleep? Along the lines of eating well for energy, a great lunch would consist of greens (i.e. spinach salad), with protein (i.e. meat like chicken, fish) and vegetables. Or a nice club sandwich on wheat bread. For quick and fast, the Subway food chain offers a variety of 6 inch Subway sandwiches that are low calories and meet a many of the guidelines of a great lunch. The meats tend to be turkey based, avoid the cheese and any creamy dressings, load up on the veggies and have the sandwich served on wheat bread.
•Avoid the sabotage side dishes and foods
It is amazing what a serving of the “wrong” food can do calorie and energy wise. Now, life is short and no one should deny themselves forever but one should be aware of those foods that when consumed regularly and in large portions what it can do. For example, bacon. Personally, I love it but one can substitute turkey based bacon or sausage for the pork kind. If you haven’t tried some of these vegan or turkey based options, they really are not that bad in taste and really are lower in calories and salt. Avoid potato chips, if you can, which is a staple with most sandwiches. If you can’t do without, try smaller portions. Creamy dressings…a no-no. Try olive oil. For desert, try fresh fruit. Again the thought here is not to deny, but to substitute where you can, and if not, reduce your portion size.
•Snack two or three times a day between meals
This can actually be quite pleasant. Try some trail mix, yogurt, wheat crackers with cheese or some fresh cut up veggies. The key here again is small and frequent..Fruit and veggies…low fat proteins. Keep a little bowl of berries near or a little container of tuna in the refrigerator to put on crackers rather then going for the cookies or candy bar. Again, if you can’t resist, eat less cookies or try the “mini” size candies.
•A warning sign….Tired after eating…you ate “wrong”…your energy is being used to digest your food rather than using the food to keep your energy up.
For example, think of Thanksgiving’s past….either you or that relative falling asleep after the meal…well…point made.