Fighting that Fatique (part 1)

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It is that time of the year where we will all need to dig deep within ourselves and find the energy we need to get through are already busy schedule. As if our days were not busy enough, the holiday season adds to the dilemma of our low energy levels. We find ourselves absolutely exhausted at the end of the day, with more of these busy days ahead.  With holiday shopping, tighter deadlines, work functions, and of course family gatherings, no wonder come January 1st we tend to lay in bed not moving one single time.

Well I have good news. I have some tips that can help you get more out of yourself during these hectic weeks that we all have ahead of ourselves. Some of these tips will surprise you, but I ask that you read with an open-mind and try them out. Let me know if anything worked for you. So before you go reach for that ROCKSTAR or REDBULL, take a look at my tips and see if anything works for you.

Now, nearly everyone gets sleepy after lunch. You can prevent this afternoon slump by eating protein first during lunch, then carbohydrates. The protein triggers an energy-promoting amino acid in the brain. Foods that are high in complex carbohydrates, such as whole-grain bread, fruits, and vegetables are good for you, but they contain an abundance of the amino acid L-tryptophan, which promotes relaxation and sleepiness. High-protein foods, such as meats and fish, contain L-tyrosine, which makes you more alert and less likely to feel tired. Your energy level after lunch will depend on which of these amino acids reaches your brain first.

WHAT TO DO: Start your meal with a bite or two of protein. This allows the L-tyrosine to reach the brain before the L-tryptophan. But do not just eat protein–carbohydrates are your body’s main source of fuel.

While we are talking about eating, I notice that I am getting hungry. I also suggest that you eat smaller more frequent meals.
Skip the cycle of starving and overeating characterized by no breakfast, a high-carbohydrate lunch, and a huge dinner. Instead, eat a supportive breakfast and then continue to eat supportively every 3 hours for the rest of the day. Research shows that a high-fiber, high-protein breakfast helps control appetite and increases mental alertness all day, and improves your ability to process information.
Don’t skip breakfast and rely on a coffee to get you through the day. Got no time? C’mon! You’re an adult, you can get up 10 minutes earlier to have a protein shake, some almonds, and an apple. You’re not in high school anymore. No excuses!
3) Eat only whole, natural foods, such as fruits, vegetables, lean proteins, raw nuts, Green Tea, water
Trying to survive on processed foods is a recipe for an energetic disaster. Stick to whole, natural foods during the day, snacking rather than eating huge meals and you’ll never feel like dozing off again. If a food is from a bag or a box, it doesn’t deserve a place in a supportive nutrition plan. Try to avoid all added sugars.

Lets face it. We are not chasing “energy” but merely looking for an abundance of mental alertness. When we are at our desks all day long staring at computer at work, we are draining our mental alertness. We are constantly using our brain to think and to utilize our multi-tasking skills. Answering a phone call while typing up a report and emailing colleagues all before lunch can be quite exhausting. Too bad this energy that we use from our brain doesn’t burn calories.

WHAT TO DO: Take 2-minute breaks during the day to perform some light stretching or deep breathing.
Sitting at a computer all day zap our ‘energy’. From poor posture, to eye-strain from computer screens, your office, cubicle, and car seat definitely sucks the life out of you. Daily exercise breaks are essential to not only boost energy, but mobility. Each day, as your slump over your computer, your upper body becomes rounded forward and tense. You need to reverse that movement by incorporating some light shoulder and chest stretches. In addition, get outside into natural light whenever possible.”

Start on these tips. As you may notice, that I spent a great deal talking about eating habits, and types of food. In reality your diet and eating habits are the source to many ailments and diseases. By eating right and choosing the right foods, you can begin to live a life full of energy and balance.

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What is the Best Way to Become a Vegetarian?

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About six months ago I decided to stop eating meat entirely. I did it, not becasue I wanted to lose weight, or I wanted to try something new, I did it for a personal reason, and have been a vegetarian for six months now! It has been very hard at times as I was a huge meat eater. In fact I was the guy that lost 45 lbs on the Atkins diet that consists nothing but meat! I have been reading a lot of different religious books and found a book to be very interesting. It is titled The Science of Self-Realization by his Divine Grace A.C. Bhaktivedanta Swami Prabhupade. It is a book you can read along the Bhagavad Gita as it is.  It helps you understand God and our purpose in this life. One of the many lessons that I took from this book is the value of life….for all creatures. This book opened my eyes to the eating of animals. Now I am not one of those individuals that preach about religion or try to pursue people to follow my religion. I strongly believe that any religion that you choose is a great way to begin a healthy lifestyle. I am not telling you to follow any religion. I am just simply telling you my choice that I have made to eliminate meat from my diet. Again,  becoming a vegetarian has been very hard at times, however, I do feel a lot better about myself and have noticed that I have lost aproximately 15lbs. Some of you may have thought about becoming a vegetarian for religious purposes, or lifestyle changes. Whatever the reason may be, always consult with your doctor if you plan on doing anything as drastic as becoming a vegetarian. I have found a great article that I posted below. This article may help you get started. Good luck to you and I wish you nothing bu happiness!
Sincerely,
W. Troy Goings

 

 

What’s the best way to become a vegetarian?

by Kate Wertheimer

The importance of protein The 10 percent to 15 percent of calories you need each day from protein can easily be met by eating high-quality plant foods, including vegetables (vegetables contribute 2 grams to 3 grams of protein per half cup serving) as well as beans, lentils, nuts and seeds. Typically, more than half of the calories in a vegetarian diet comes from carbohydrates, found in vegetables, fruits, whole grains and legumes.

Don’t forget fat Fats serve multiple functions, such as maintaining the integrity of our cell membranes and fighting inflammation. Essential fatty acids in plant foods, including flax, hemp, soybeans and walnuts, are provided in the form of ALA, which the body can then convert to those fatty acids found naturally in fish (EPA and DHA). Or, take a vegetarian omega-3 Natural Healing supplement that is made from algae.

Take your vitamins Supplements, in conjunction with diet, can help you get enough of four crucial vitamins and minerals found in animal foods:

Vitamin D: There are receptors in every cell for vitamin D, shown to aid in immunity and cancer protection. You need a minimum of 600 IUs per day.

B12: Essential for energy, metabolism and cognitive function, B12 is found only in animal foods. Get the recommended 2.4 micrograms of B12 from eggs, dairy or in fortified foods such as cereal.

Zinc: Important for optimal immune function, zinc is found in nuts, seeds, whole grains and wild rice. Zinc absorption may be slightly lower for vegetarians, so it’s important to make sure you vary the number of zinc sources you get in order to meet the recommended 8 milligrams to 11 milligrams per day.

Iron: Vital to the health of red blood cells, iron is essential for energy and immunity. Fresh fruit, dark greens, beans, tofu, whole grains, nuts and seeds can provide the recommended 10 milligrams to 18 milligrams per day along with a hefty dose of vitamin C, which helps the body absorb the nonheme iron found in plant foods.

Seek inspiration Vegetarian resources are essential to help create a balanced, whole foods eating plan and avoiding the pitfalls of a convenience-based, nutritionally naked vegetarian diet. Celebrate your choice (and seek out support) by sharing your new eating habits with your family and friends. — Kathie Madonna Swift, M.S., R.D., L.D.N., creator of myfoundationdiet.com, a glutenfree, dairy-free and whole foods guide to vegetarian and flexitarian diets.

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