How To Eat For Energy - Step 4: Consider caffeine

Today we're on to step four in the five steps of eating for energy and getting rid of that 3 PM "crash."

Last week we talked about how to balance each meal and snack to stay full, satisfied and full of energy! If you missed steps 1-3, join in and read about them here:

STEP 1: Balancing Your Blood Sugar >>

STEP 2: Eat real, whole foods >>

STEP 3: Eat balanced meals >>

In Step 4, I want to focus on the important impact that caffeine has on our energy levels.

Watch my video below or read on to find out exactly how caffeine affects our energy stores and the specifics you need to consider when it comes to breaking the energy zapping cycle.

What happens each time you drink a cup of coffee?

Your brain sends a message to your pituitary gland, which releases a hormone that tells your adrenals (the little organ on top of each of your kidneys) to produce the stress hormones adrenaline and cortisol [1].

In other words, you're triggering the same kind of stress response that your body uses when you're in imminent physical danger.

In this case the body is not reacting to a true stressor, but rather the adrenals are releasing this hormone in response to the caffeine. You can imagine the impact that might have on draining your energy stores, especially if they're low to being with!

So before you stop reading, don’t worry, I’m not going to tell you to completely give up your coffee. We can still be friends! What I will tell you though is that it’s crucial to consider the following steps when it comes to coffee:

1. How are you using it?

Do you slam three cups of coffee first thing in the morning without thought? Do you rely on it to get you through the afternoon? Are you using it when you're absolutely exhausted in order to try and kickstart energy? Get really honest with yourself here and notice exactly how you use it.

2. How is it really affecting you?

In theory coffee is supposed to make us feel happy and energized. But when we're really exhausted and taxing our already spent energy stores, coffee can give us that “wired but tired” feeling that some of us might know really well. How does coffee make you feel? Really feel? Are you ok after one cup, but get jittery, wired, and have a stomach ache after two?

You may be really sensitive to caffeine and get palpitations and anxiety even thinking about a giant americano, or you may be one of those people who can drink espresso after dinner and sleep like a baby! Caffeine is something that needs to be processed by the liver, so the way we respond to it depends on our liver’s ability to process caffeine, which is another reason why it’s good to evaluate how much caffeine we’re taking in.

3. Got some information? Now do something about it.

So if you’ve come to the conclusion that even though you love coffee dearly, it doesn’t love you back, it might be time to so some experimenting. If this is the case or you're curious about how caffeine is affecting you, you don’t need to go cold turkey from coffee, but try swapping it out for other low caffeine or caffeine-free alternatives and see what you notice. Here are a few drinks that I rotate through based on how I’m feeling:

• Matcha latte: Matcha does have caffeine, but it’s a much gentler stimulant. It also has great antioxidant properties.

• Turmeric latte: This drink is delicious, filling and a great way to get the anti-inflammatory benefits of turmeric.

• Bulletproof tea

Ingredients

1 cup brewed tea (I use peppermint)

1  teaspoon coconut oil, organic grass-fed butter or ghee

1 scoop grass-fed collagen peptide powder (optional - I like Vital Proteins)

A dash of raw honey (optional)

Directions | Blend together and enjoy!

Additionally, caffeine is very dehydrating, so be sure to drink lots of water if consuming caffeine to help with your energy levels.

Next week we're going to be talking about Step 5 in the five steps of eating for energy: Setting energizing boundaries. In addition to looking at what we put into our bodies to help fuel us, it’s crucial to look at areas that drain our valuable energy as well. Stay tuned!

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Overwhelmed about what to eat to feel your best?

You want to make the best choices for your health, but honestly, who has time to spend hours in the kitchen?  

Especially when you don't have the energy in the first place.  

I'm going to let you in on my secret to making this whole thing possible, and that's the concept of batch cooking. 

GET MY SIMPLE BATCH COOKING MEAL PLAN FOR FREE!

YOU’LL GET:

+ 7 day meal plan

+ Step by step instructions for how to cook an entire week’s worth of food in just two 2-hour sessions (life changing!)

+ Grocery lists

+ Twelve of my favorite, easy recipes

Enjoy making delicious and nutritious meals in way less time! 

How to Eat for Energy - Step 3: Eat Balanced Meals

Today we're on to step three in the five steps of eating for energy and getting rid of that 3 PM "crash."

Last week we talked about exactly which types of foods you’ll want to prioritize in order to balance blood sugar and to avoid the blood sugar roller coaster. If you missed Step 1 and Step 2, join in and read about them here:

STEP 1: Balancing Your Blood Sugar >>

STEP 2: Eat real, whole foods >>

In Step 3, I want to focus on the composition of your meals and what it really means to eat a “balanced” meal. This has been the most important step for me personally in learning how to eat for fuel and energy, and I’m excited to share it with you!

Watch my video below or read on to find out how to compose your meals so you feel full, satisfied and full of energy!

So let's talk about eating balanced meals. This is probably the biggest game changer for me in terms of eating for energy and something that I consider with every single one of my meals and snacks.

Have you ever brought a nice, nutritious salad for lunch that's just full of vegetables, and then an hour later you find yourself completely starving and not satisfied? You might find yourself thinking, "Okay, I just can't cut this healthy eating thing, it's not for me!" I used to do this when I was in college. I'd try and eat healthy where I'd just eat a salad from the salad bar that really just consisted of vegetables, and I'd have an orange on the side and I wondered why eating "healthy" felt like such a test of willpower all the time. 

It's not that those weren't good choices. It's really just that I wasn't eating balanced meals that were allowing me to feel full and satisfied for longer periods of time.

When we think about balance or eating balanced meals, we often think about balancing calories in versus calories out. We might think about eating a balanced meal that's dictated by the old school food pyramid that tells us that a healthy balanced diet is going to consist of six to twelve servings of grains (refined or whole grains) and always a big glass of nonfat milk on the side.

So what comes up when you think about balance? Is it the food pyramid? Is it calorie counting?

What I want to focused on today is considering balance not in relation to balancing calories in versus calories out, or on the quantity of food, but really the quality of the food that we put in our bodies which matters the most.

To be balanced, each meal and even snacks should have a balance of the following four components:

1. Protein

2. Fat

3. Carbohydrates

4. Fiber

Below is a list of some ideas of what to eat in each category. This list is definitely not exhaustive and will be dependent on where you're at with your specific dietary needs but it's a starting point. The idea is to pick one item from each list when composing a meal or snack. 

Protein:

• Beef (ground, whole meat, deli style slices, sausages, jerky/sticks, etc.)

• Chicken (ground, whole meat, deli style slices, sausage, etc.)

• Turkey (ground, whole meat. sausage, jerky/sticks, deli style slices)

• Coconut yogurt (unsweetened)

• Eggs (if tolerated)

• Fish (Anchovies, bass, cod, flounder, tilapia, halibut, Mahi Mahi, salmon, sardines, Lake trout, tuna)

• Shellfish (crab, clams, lobster, mussels, scallops, shrimp, squid/calamari)

• Lamb

Fat:

• Oils (Avocado, coconut, extra virgin olive)

• Olives

• Avocado

• Coconut milk, flakes, fresh “meat”

• Hummus, tahini, nut butters

Fiber (from veggies!)

• Artichoke hearts and leaves

• Asparagus

• Beans (green, wax, Italian)

• Brussels sprouts

• Broccoli

• Cabbage (green, bok choy)

• Cauliflower

• Celery

• Cucumber

• Daikon radish

• Greens (collard, kale, mustard, turnip greens, spinach, chard)

• Jicama

• Leeks

• Mushrooms

• Onions

• Radishes

• Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)

• Summer squash

• Sugar snap peas

• Swiss chard

• Turnips

• Zucchini

Carbohydrates (starchy veggies)

• Carrot

• Sweet potatoes

• Beets

• Rutabaga

• Plantain

• Pumpkin

• Squash

• Rice or quinoa (if you can tolerate gluten-free grains)

Every time I have a plate, I'm looking at it to see if I'm missing one of these four things. You'll be amazed at how just considering this one rule is going to do a lot of great things for your overall energy level and your feelings of fullness and satisfaction after meals!

I even consider balance with my snacks. For example, if you're grabbing an apple or a banana, make sure you put some almond butter with it, so you have slower burning fats alongside the fiber and the carbs to get a more even energy burn.

Here are two examples of balanced meals with the different components identified. Let me know what ingredients you use to create balanced meals!

In Step 4 we're going to explore caffeine and it’s effects on fatigue, which is a topic that I get a lot of questions about. Don't worry you don't have to give up your coffee just yet, there's just a few things to consider to help you feel less drained and more energized :) Stay tuned!

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GET MY SIMPLE BATCH COOKING MEAL PLAN FOR FREE!

YOU’LL GET:

+ 7 day meal plan

+ Step by step instructions for how to cook an entire week’s worth of food in just two 2-hour sessions (life changing!)

+ Grocery lists

+ Twelve of my favorite, easy recipes

Enjoy making delicious and nutritious meals in way less time! 

How to Eat for Energy - Step 2: Eat Real, Whole Foods

Last week we talked about the importance of eating regular meals and planned snacks in order to get out of the energy zapping cycle that you might currently find yourself in. Bringing mindful attention and awareness to our meals and snacks rather than reactively eating whatever is available to us is a really important first step in eating for energy.

Read about Step 1: Balancing your blood sugar here >>

In Step 2, I want to focus on exactly what types of foods you’ll want to prioritize in order to balance blood sugar and avoid the blood sugar roller coaster!

Watch my video below or read on to find out why eating real, whole foods is so important.

I think we can all agree that food doesn’t just go in one end and out the other without affecting us. Food gets broken down, absorbed into our bloodstream and then becomes information that affects us at a cellular level. Often times we focus on the quantity of food (in the form of calories), but I want to focus on the quality when it comes to eating for fuel and energy.

Have you ever eaten just a piece of toast for breakfast and been hungry 30 minutes later? This is an example of eating a meal that is too heavy in quick burning, refined carbohydrates that can cause a blood sugar spike, then a quick crash and cravings for more fuel. Imagine if you added some almond butter, avocado or good quality deli meat how that might keep you full for longer and give you more fuel.

When specifically talking about regulating blood sugar levels, it’s important to look at carbohydrates. Not all carbohydrates are created equally. When we think of “carbs” we usually think bagels, pasta and bread. But did you know that vegetables are a source of carbohydrates as well?

Whenever we eat any type of carbohydrate, whether it’s cup of pure sugar or a plate of fresh vegetables, the molecules in the food are broken down as they’re absorbed, which impacts blood glucose levels and insulin release.

Some carbs like vegetables or 100% whole grains (rice, oats, quinoa) cause a smaller and more gradual rise in blood glucose, while other carbs like refined grains (bagels, muffins, crackers) and sugary sodas, cause a larger glucose spike and higher insulin release.

To balance your blood sugar, it’s a good idea to eliminate refined carbohydrates and sugars that cause big blood sugar spikes from your diet, and instead focus on eating real, whole foods and lots of vegetables.

By real, whole foods, I mean foods that come from the earth and aren’t changed very much from their original state when you eat them.

If you can’t pronounce the ingredients or there are more than 5 ingredients on the label, it’s likely not a real food.

These include all types of vegetables, good quality meat poultry, fish and eggs, nuts and seeds, good quality oils and a moderate amount of fruits. You can include whole grains like rice, steel-cut oats or quinoa if you tolerate them, but they aren’t always necessary.

Ensuring a good mix of protein, good fats and carbohydrates like veggies or whole grains can help with a more even energy release so we avoid big blood sugar spikes. You’ll be amazed at the magic that starts to happen when we just use this simple rule of “real, whole foods” to dictate our eating choices.

Here’s an example of a breakfast, lunch and dinner menu based on real, whole foods:

• Breakfast: Sweet Potato Hash

• Lunch: Green Goddess Bowl or a Curry Chicken Salad

• Dinner: Thai Pumpkin Soup with some added protein (turkey meatballs, shredded chicken) or avocado

How will you incorporate more real, whole foods into your diet? Or if you already do, what have you noticed? One thing I’ve found is that every one of your favorite foods can be modified and upgraded with whole foods ingredients. What’s one thing you can’t live without? Let’s brainstorm how to upgrade it!

Next week I’m going to talk about how to compose each meal and snack so it’s “balanced”, which is a concept that has totally changed my eating habits and energy levels. Stay tuned!

---

GET MY SIMPLE BATCH COOKING MEAL PLAN FOR FREE!

You’ll get:

+ 7 day meal plan

+ Step by step instructions for how to cook an entire week’s worth of food in just two 2-hour sessions (life changing!)

+ Grocery lists

+ Twelve of my favorite, easy recipes

Enjoy making delicious and nutritious meals in way less time! 

How To Eat for Energy - Step 1: Balance Your blood sugar

You know that 3pm crash? The one where you want to put your head down on your keyboard and mainline coffee and fiend for peanut butter cups? It’s not necessarily normal, and it doesn’t have to happen every day although it might be right now. I know because that used to be me.

Before I started health coaching I was working nursing shifts in the intensive care unit (ICU) and felt drained and exhausted all the time. I felt like I was just getting by, and needed 2-3 coffees per day to keep going. And I had to keep going.  I couldn’t just quit, or sleep for days, or take off on vacation anytime I wanted.

It felt like a vicious cycle, too. The more exhausted I would get, the worse food choices I would make and the more caffeine and sugar I would consume in attempts to boost my energy (spoiler alert: this never worked out in the end).  This would affect my energy levels and my sleep, trigger flare ups of my autoimmune disease (Adult-Onset Still’s Disease) and create more stress and anxiety.

Honestly, I felt awful and didn’t see a way out.

I knew that what food I put into my body had an impact on how I felt in general, but I mostly focused on how to eat to maintain or lose weight rather than fuel my body. I had never known any other way.

It wasn’t until I learned how to eat for energy and fuel that I finally turned things around.

I want to share 5 simple ways to boost your energy through diet and get rid of the 3pm crash. If this stressed out ICU nurse can do it, you can too!

Step 1: Balance Your Blood Sugar

You might only think of blood sugar being an issue if you are a diagnosed diabetic, but blood sugar is something that's important for all of us to consider. Blood sugar is a measure of the amount of glucose in the bloodstream. Glucose is a simple sugar that is one of the primary fuel sources in our body and we require it to function.

When we eat foods that contain carbohydrates, they get broken down and release glucose into the bloodstream to raise our blood sugar. Carbohydrates take the form of either sugars or starches (also known as complex carbohydrates).  A starch is simply a long chain of sugar molecules strung together which has to be broken down by enzymes into sugars that our body can absorb [1].

When we eat carbohydrates and glucose is released into the bloodstream, it stimulates the pancreas to produce insulin.  Insulin is a hormone that escorts the sugars out of the bloodstream and into the cells to utilize for energy.

When we eat sugary, processed carbohydrates like pastas, bread, cookies, or chips, it causes a big blood sugar surge in the bloodstream.This is the classic “sugar high” you might get after a can of soda!

When this happens, a cascade of hormones are stimulated so that the body can deal with the excess glucose.  High blood sugar can cause damage to the brain and vascular system so the body wants to get excess sugar out of the bloodstream as quickly as possible.

When the body signals the pancreas to produce insulin which helps transport glucose into our cells, our bodies then go from having a “sugar rush” to very low amounts of glucose circulating in the blood steam. This ”crash” is a state of low blood sugar, or hypoglycemia, which can bring on various negative symptoms like:

• Brain fog

• Difficulty concentrating

• Irritability

• Fatigue

• Feeling “hangry”

This crash is also often accompanied by cravings for more carbs and sweets or caffeine as a “pick-me-up.” Talk about a blood sugar roller coaster! Watch the video below or read on to learn the first step in balancing blood sugar. 

If you are stuck on a blood sugar roller coaster it’s a good idea to plan out regular meals and snacks so you don’t go a really long time without food.  Have you ever had that feeling when you are too busy for lunch and don’t have time to grab anything and you get to the end of the day and you’d pretty much eat your entire fridge or a whole platter of stale cookies leftover from your office meeting?

That’s when we get into trouble and end up eating whatever the heck is put in front of us! By intentionally planning out meals and snacks we can ensure that our blood sugar levels aren’t dropping dramatically during the day so we can make better food choices when we aren’t feeling desperate and “hangry.”

It's important to note that this is different to grazing all day long which is not recommended as it constantly stimulates the production of insulin which can lead to insulin resistance [2].   

Initially, plan to have three meals and two snacks during the day to maintain stable blood sugar levels and avoid getting caught for hours without any good quality food. Note how this works for you individually. Not everyone needs to eat in this way and some people do better going for longer periods without food, we are all different [3, 4].  This step is more about bringing mindful attention to our meals and food in general rather than reactivity eating what comes across our paths. Try this initially to get out of the energy zapping cycle.

The best way to be prepared is to put some mindful attention to meal planning and preparation. I usually roast up a bunch of veggies and cook some protein on a Sunday or Monday, so that during the week when I'm busy and rushed I can easily grab food without a second thought. I also plan to have snacks with me throughout the day such as avocado and sweet potato chips, trail mix, or good quality deli meat and veggies so if I do get hungry in between meals I have something that's good quality rather than a processed, high-sugar alternative. Get my 7-Day Batch Cooking Meal Plan below for some inspiration!

Focus on Step 1 this week and notice how mindfully preparing food and snacks makes a difference in how you feel. Next week I'll be sharing the types of food to include to help balance blood sugar. Head to my Facebook page by clicking here and "like" to get notifications for the next live training!

GET MY SIMPLE BATCH COOKING MEAL PLAN FOR FREE!

You’ll get:

+ 7 day meal plan

+ Step by step instructions for how to cook an entire week’s worth of food in just two 2-hour sessions (life changing!)

+ Grocery lists

+ Twelve of my favorite, easy recipes

Enjoy making delicious and nutritious meals in way less time!