Maybe it comes at 11. Maybe it comes at 1, or maybe even 2:30. Whatever time it may be, though, it can feel like you just can’t escape it – that feeling of fatigue in the middle of your day.
What do you do?
The first thing to realize is that you have to take a holistic approach to the problem of constant drowsiness. That means considering all aspects of your lifestyle. Ask yourself, did I have anything to drink last night? How many hours am I getting of rest? Am I eating right?
This last one is especially important. Your “choice of chip”, as it were, is a powerful decider is the game of your energy level, sense of motivation, and overall health. Lucky for you, fixing the problem of an unhealthy diet can be easily remedied with the right choices by you. Here are three tips for healthy, long lasting energy.
Number 1. Start off the day with [Insert your Form of Protein Here]
We all know it: breakfast is the most important meal of the day. Our parents have been saying it, our doctors have been saying it, and now we’re saying it too. And for good reason.
When we wake up in the morning, our body is quickly breaking away from sleep. Our sleep/wake cycle, or circadian rhythm, is making the change to a heightened sense of awareness in accordance with our cortisol levels. Because of this balance, skipping breakfast can mean gaining weight, suffering mid morning crash, and potentially being deficient in some vital vitamins and minerals.
So we know we have to eat for breakfast, but what? A pastry? Piece of fruit?
You may be surprised to learn that eating a balanced breakfast with plenty of protein is the best way to get a hold of the day. Donuts and fruits can temporarily spike blood sugar levels, but they’re unlikely to keep your energy sustained. Protein can help keep you feeling full, beating out that mid morning slouch, and this type of meal will moderate your blood sugar. No spikes, no slouches. Fry up that egg or blend that soy protein smoothie – you won’t want to miss this meal.
Number 2. Snack Right, Snack Light
Inevitably, though, you may find yourself grabbing at a snack sometime throughout the day. For me, it’s usually that time after lunch, but before my commute home, meaning I’ll be spending a long while without a full plate.
The key here is to snack light, but with powerful foods. For one, keep a bag of trail mix on hand. This should be made of up a variety of snacks, including raisins, figs, nuts, and maybe a few chunks of dark chocolate. With this, you’ll find yourself getting a healthy source of fat and protein, too. Plus, this mix helps keep the taste diverse, energizing, and tasty.
Another great snack is fresh vegetables and a light dip. It’s quick to prepare, easy to pack, and easy on the wallet. Get yourself some carrots, celery, cucumber, and dark leafy greens (perfect for mini veggie burritos). You’ll also get a delivery of essential nutrients like vitamin A, vitamin C, and vitamin K. Talk about benefits!
Number 3. Hey! That’s not a Food!
Okay, so this last one may have you squealing, “That’s not a food!!” And it isn’t. But that doesn’t mean it isn’t a great source of energy – if not the most important source:
Water.
Water, in a systemic sense of things, is crucial for having enough energy throughout the day. Being properly hydrated also means being more efficient, as you’ll avoid headaches and fatigue associated with dehydration. More importantly, hydration is essential for the proper functioning of our digestive system (what our energizing foods go through) and is subsequently key in the delivery of nutrients in body.
Start your day out with a glass, and make sure you don’t wait for that “thirsty” feeling to start drinking your water. Getting that hydration may indeed be the source of your fatigue in the first place!
November 29, 2011 at 12:22 pm
I have recently become a great fan of organic food and from my own experience I can say it is much easier for me to form my body now. I do plenty of exercise in my free time but since I first tasted organic food I have been feeling better and it’s not difficult for me to maintain a healthy weight anymore. What I like above all is organic meat which I always buy at a farmers market despite the recent debate about its high cost. There are some great places such as The Healthy Butcher, Fresh From the Farm, Cumbrae’s in Toronto where you can get healthy and high-quality meat which not only eases your conscience as far as the treatment of animals is concerned but it also has a much more positive impact on your health and lifestyle.
June 14, 2012 at 6:18 pm
Water! Make it the best water you possibly can! Check out the benefits of Alkaline, Mineral Rich water: http://www.consciouswater.ca/alkaline-water-benefits/
June 24, 2012 at 9:12 pm
Thank you for sharing this useful information. I have a pretty unhealthy diet everyday because i work and go to school e. On top of that, the only exercise i get is walking the distance from my parked car to work or school. And lack of sleep really drains your energy fast throughout the day. I will definitely take the advice of incorporating protein in my breakfast for more energy and drinking more water. With such busy lives that everyone lives, we tend to neglect our health by eating what’s convenient to us which most likely is fast food. I also rely on convenience as a remedy of being tired and lazy but I realize that health is most important. I know that by using the extra ten minutes to whip up something healthy instead of going to a fast food joint, you can start your day feeling healthier. But it’s easier said than done with most people including myself but whenever I get the chance and time I will find healthier choices. And reading articles and blogs relating to health and tips really motivates oneself to choose a healthy routine of living.