The World Health Organization (WHO) states, "Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. It is the ability to lead a socially and economically productive life."
Does that describe you? Or, like many people in North America, are you just too tired to think about being “socially and economically productive”?
If you feel too tired to do much more than read this article, don’t feel alone. Up to 85% of the people that visit a doctor for any reason also complain of being chronically tired. It seems that we are in the middle of an energy crisis that has nothing to do with petroleum production!
When we talk about energy we need to distinguish the difference between the ability to survive and the feeling of being energetic. We must admit that even the sickest person is converting nutrients to energy in order to survive. Yet, we want to do more than survive – we want to feel energetic. We want to have the energy to dream and then have the energy to live those dreams. We want to feel our best every day. Is that possible?
Eating for energy: fats, protein and carbohydrates
As I mentioned, energy comes from the way our body burns nutrients such as fats, protein and carbohydrates. These nutrients must be metabolized. The word metabolism is from a Greek word that describes the process of creating energy from food. This description gives us the first hint as to how we can create and sustain an energetic feeling – by balancing our diet every day.
A balanced diet must include:
* 7 to 9 servings of fruit and vegetables (for adults)
* 30+ grams of high quality protein
* 20 to 35 grams of fiber
Sugars from the foods we eat provide us with ready energy, but it doesn’t last very long. Proteins are converted to energy at a much slower pace and provide us with a more stable supply of energy – five times as much energy per gram as sugar.
However, when it comes to providing energy, fat is the undisputed champion. Fat provides us with stamina. It burns slowly and steadily up to eight times longer than sugar. So for stamina that lasts all day and into the evening hours, select foods high in “good” fats.
Many experts say that we should get as much as 30% of our total calories per day from fat. This may mean more than 70 grams of fat for a 2,200 calorie per day diet. That’s a lot of fat! But don’t reach for the French fries just yet. You see, all foods contain fat. Fat is as important for plants as it is for humans. So, select fats from foods that are known for high energy, such as:
1. Nuts
2. Seeds
3. Olives
4. Avocados (guacamole)
5. Fatty fish
All foods (including vegetables and legumes) contain some fat.
Feeling your best every day
Fuel the fires of your metabolism by eating high-energy foods. Stoke those fires by exercising at least 30 minutes most days of the week. Eat a healthy breakfast and, above all, be crystal-clear about your reasons for wanting more energy.
Being energetic and feeling a zest for life is more than merely being alive. It is a sense that you have the resources you need to accomplish whatever you want: to thoroughly seize the day while you work for your dreams. Feeling energetic inspires optimism and healthy self-esteem. Feeling energetic makes you happy and gives you hope. Follow these simple steps to feel your best every day!
Take Control of Your Health
* Include good fats in your diet:
o Mono- and poly-unsaturated oils (e.g. olive and sesame)
o Nuts – be sure they are not rancid (spoiled)
o Fish – salmon, halibut, tuna and other cold-water fish
o Olives – a whole-food source of olive oil and Vitamin E
o Avocado – nutritious and filled with antioxidants
* Avoid bad fats:
o Trans fats
o Hydrogenated fats
o Saturated fats: a little is OK but never over 20% DV (Daily Value)
* Take your supplements:
o A multiple vitamin/mineral
o Sublingual B-12
o Vitamin C
o OmegaPrime
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