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Women’s
Magazine August 2002
By
Debbie Sarfati
Studies
report that eight out of ten Americans feel tired on a regular basis.
Take a look at your life and see what is zapping your energy. Are
you working too hard? Sleeping too little? Nourishing yourself sufficiently?
Getting enough fresh air?
There
is no doubt about it, stress and fatigue are becoming more of a
problem for us. Juggling the responsibilities of career, family
and life, we are left feeling tired, with little time for ourselves.
We
put so much on our “plate” that we have little time
to prepare what’s on our meal plate. We reach for quick and
easy foods that take little time. But what are we choosing?
Unfortunately,
most people turn to foods containing caffeine, sugar or refined
carbohydrates to give them a lift. These foods actually exhaust
and deplete the body further, leaving you even more drained. However,
there are natural energizing foods that will not only give you the
boost you need, but will support your body to function more efficiently.
HERE
ARE 10 SIMPLE WAYS TO BOOST YOUR ENERGY.
1.
Stay Hydrated: The first sign of dehydration is often fatigue.
Be sure to drink plenty of water throughout the day, preferably
before you feel thirsty. Experts recommend drinking 8 to 10 glasses
of water daily. However, if you spend a lot of time outdoors or
are very active, you should increase your water intake accordingly.
2.
Green Vegetables: The high chlorophyll content of green vegetables
helps to purify the blood and improve energy circulation. Green
plants are among the highest nutrient packed foods and dark leafy
greens have the highest levels of chlorophyll. Lightly steam or
sauté greens like kale, collards, chard, spinach, bok choy,
arugula, or watercress.
3.
Fresh and Raw: Fresh, live foods such as leafy lettuces, crisp
green beans, ripe tomatoes, and juicy fruits will help bring your
energy up while their high water content works to cool your body
down. Put simply, heavy foods make you feel heavy while light foods
make you feel light. Try snacking on some celery, snap peas, and
carrots or make a hearty summer salad for lunch.
4.
Whole Grains: Whole grain foods such as quinoa, amaranth, brown
rice, and millet break down slowly in the body providing you with
more sustained energy and endurance. In contrast, the rush that
you get from highly refined grains (i.e. white flour products) and
sugars is often followed by energy depletion. Increasing your consumption
of whole grains will naturally balance your blood sugar and your
energy levels.
5.
Vitamins B & C: Vitamin B, found in fish, brown rice, oats,
whole wheat, walnuts, soybeans, and soybean products helps your
body deal with stress. Vitamin C, a powerful antioxidant found in
broccoli, cabbage, leafy greens, squash, red and green peppers,
cantaloupe, strawberries, oranges and grapefruit helps defend your
body from disease. Getting adequate levels of Vitamins B and C is
essential to maintain health and feel energized.
6.
Potassium & Magnesium: Foods high in the minerals Potassium
and Magnesium help to fight fatigue. Potassium and Magnesium rich
foods include leafy green vegetables, broccoli, peas, tomatoes,
potatoes (especially the skins), beans, nuts, seeds, oranges, bananas,
apples, avocados and whole grains. These mineral rich foods work
to regulate energy levels, enhance immune response, and improve
physical performance.
7.
Iron: Iron is a trace element which aides in energy production
and is essential for proper immune functioning. Good sources of
iron include high quality meats, poultry, and fish, as well as seaweeds,
nuts, sunflower seeds, pumpkin seeds, whole grains, and leafy greens,
especially kale and spinach.
8.
Eat Regularly: Your blood sugar level is directly correlated
with your energy level. Eating regularly scheduled meals will ensure
that your body has the necessary fuel to run all day. When you skip
meals you fail to replenish your energy reserves. Try to bring a
good lunch to work and always keep healthy snacks on hand.
9.
Prioritize Nourishment: If you don’t give your body what
it needs, how can it give you what you need? Set aside time to prepare
meals and eat without rushing. Invite a friend to cook with you
or make a meal for someone you love. Appreciate that you are nourishing
your body. Your food will digest more efficiently and you will feel
both relaxed and energized afterwards.
10.
Take Time for You: Stress contributes to fatigue. Schedule time
for you—to relax, get outdoors, exercise, sleep late, or read
a good book. Allowing yourself down time will help replenish and
re-energize your body.
Debbie
Sarfati is a Nutrition Counselor and Natural Foods Cooking Instructor
in Boulder. Visit her website, www.wholenourishment.com or call
303-938-1468.
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