The New Year is upon us and, as tradition would have it, many of us are thinking about making healthy resolutions. But, oftentimes, it is easier said than done! How do we get started on the right foot? How do we ensure that we are making the right strides toward a healthier and more rejuvenated lifestyle? You can begin by becoming more mindful of your sugar intake and how it directly impacts your daily life.
Maintaining a healthy level of energy is essential for everyday activities. Gain more energy with these simple steps. First, eliminate false beliefs. Many people believe that the best way to increase their energy is by consuming sugar or carbohydrates. There is some truth to this- have you ever noticed that your kids gain an enormous amount of energy after eating high sugary foods? My youngest child still does cartwheels when she is on a sugar high! Next, acknowledge the negative impact that poor eating habits can have on your body. Sugar and carbohydrates supply the body with a significant energy spike, but it decreases very quickly. This happens because sugar burns out fast and is not fully retained in the body, and carbohydrates are formed into sugars, which can leave the body feeling fatigued and then you crash. Drew never cooks pasta for me because he knows I will be fast asleep 30 minutes after eating it!
What happens when you eat sugar and carbohydrates?
When you eat, the carbohydrates in your food are broken down into individual sugar molecules (mainly glucose) that end up in your bloodstream. In response, your body produces a hormone called insulin, which encourages your cells to take up sugar from the blood and either use it or store it for later in your fat cells. Food and drinks with a high sugar content like candies, and pastries can put too much fuel (glucose) into your bloodstream too quickly. Insulin kicks in and the fast drop in energy can leave you feeling tired and hungry again as the body feels that it needs more energy. This can result in your body craving sugar uncontrollably…and then you find yourself eating a pack of cookies! On the other hand, complex carbohydrates, healthy fats, and proteins take longer to digest, satisfy your hunger, and provide a slow, steady stream of energy which does not lead to cravings for sugary foods.
Why is too much sugar and simple carbohydrates bad for you?
- Chronic Fatigue: When there is a rapid decline in blood sugar it is due to the insulin effect. Insulin will drop your blood sugar which can affect your sleep/wake cycle.
- Weight Gain: Rates of obesity are rising worldwide and added sugar, especially from products such as sugar-sweetened beverages can be a major factor. Consuming foods high in fructose corn syrup increases your desire for more food than glucose, the main type of sugar found in starchy foods like pasta, baked goods, crackers and cocktails. This can lead to swift weight gain. Research has consistently shown that people who drink sugary beverages, such as soda and juice, weigh more than those who do not.
- You can develop Insulin resistance and develop Type 2 Diabetes.
- Sluggish brain, Alzheimer’s, Type 3 Diabetes, certain cancers and other major health concerns can be exacerbated through poor diet.
Healthy sources of energy
- It is a complex carbohydrate which means that it is full of fiber and nutrients. Oatmeal is slower to digest and supplies energy evenly instead of all at once, and it is whole grain and gluten-free. One bowl in the morning can keep your body fueled for hours!
- Eggs: Can provide fuel that gets released slowly. It also has more nutrients per calorie than most other foods, this helps it satisfy hunger.
- Chicken: It is a great source of lean protein. A piece of grilled chicken with some steamed or lightly dressed greens makes a perfect light lunch that won’t weigh you down and will fuel you steadily until dinner.
- Beans: Most beans are a great source of protein, especially if you’re vegetarian or vegan. Beans also have plenty of fiber to help slow digestion. They are rich in magnesium, too, which helps your cells make energy. Choose your beans wisely as some are higher in carbohydrates than others.
Other methods of Increasing Energy
- Increase Your Magnesium Intake
2. Take a nice walk
- Take a Power Nap
- Avoid Skipping Breakfast
- Reduce Stress and anger
- Drink More Water and Less Alcohol
- Eat More Whole Grains
Have any concerns or questions?
There are a plethora of foods that you can eat and daily actions that you can take to gain energy for the new year of 2022, but some are healthy and others are not. At times, it is more difficult to navigate and this is what I am here for! We start personalizing your plan for more energy with food allergy testing. If you have any questions or concerns, schedule an appointment with me and I will gladly help you out! Schedule from here
– Dr. Roz.