Empower your Body and Brain for the day.

A shopper walking against shop window

Do you struggle to wake up in the morning, hitting the snooze button “way” too many times?  Then drag yourself out of bed, rush out of the house, just to run back in because you forgot something.  You either take a large coffee with you or swing by your favorite coffee shop for a large energizing drink to get your day rolling.  You sit down at your desk and pound through the morning, not even thinking about food until your stomach is screaming loud enough for everyone around you to get the message you need to eat.  You rush out to grab something quick and scarf it down while working through email because you tell yourself there is no time to stop.  Before you know it, the meal that was in front of you is gone and you don’t even remember how it tasted except the very first bite.  The only thing you are aware of is your stomach is now feeling over full and bloated and the only word that comes to mind is ….”ugh!”

You notice your pace is now a little slower and your concentration is waning.  Then it hits you about 2 hours later…BAM…you can hardly keep your eyes open and all you want to do is take a nap.  But because you can’t, you are at work, you run down the hall for more coffee to get you through the rest of the day.  Well, you made it home, barely as you drag yourself through the door.  Because you feel you over ate at lunch you pass on dinner and sit down with a cocktail or glass of wine to unwind.  You settle in with the news and again….BAM…lights out!  You wake up 2 hours later and you’re starving.  You head to the fridge looking for something light to fill the nagging hole that has reappeared in your stomach.  But as you open the door you think, “ice cream would really feel good right about now or maybe that left over piece of lasagna from last night’s dinner.  Yum!”  You munch it down, one or the other or both and you head to bed, just to toss and turn because your stomach is again feeling uncomfortable.  And the next day continues with the same pattern.

Does this sound familiar?  If it does, it is not uncommon…so don’t feel you are alone.  In my practice as a Registered Dietitian I hear this often and actually, the story I shared with you is the pattern a dear friend of mine who states she wants to do things differently, always seems to return to the same pattern.  If you are where my friend is, I want to share with you a few tips to help energize your body and brain for the entire day and create the structure for success.

First, you need to understand the activities you do and your brain require energy to function properly.  You get energy from the food you eat and the body metabolizes it for the energy you need.  The foods that provide you with energy include carbohydrates, protein, fat, and alcohol.  Yes, alcohol, it is metabolized much like fat in your body and provides limited nutrient value, although red wine which processes the antioxidant; Resveratrol has shown to help prevent damage to blood vessels, reduce “bad” cholesterol and prevent blood clots.  Please, don’t misunderstand me, I am not encouraging you to start drinking if you don’t.  Below are some tips on how to empower your body and mind with the food you eat and ensure your day is energized and productive.

1.   Start with breakfast. Studies show that breakfast eaters have a healthier weight, and perform better on tests that require concentration.  The foods you want to include are whole grain cereals, low fat milk, some fruit, a little protein such as an egg or peanut butter on toast.  By including the whole grains and protein mixture the glucose response is lower (low glycemic) proving better sustained energy throughout the morning.  Studies have shown, individuals who eat a low glycemic breakfast burn more fat in the hours following breakfast.  You should try to eat breakfast within 30 to 60 minutes of rising to help kick-start your metabolism for the day.

2.  Eat small frequent meals. The brain cells require twice as much energy as any other cell in your body, so when you are asking them to function you need to give them their energy of choice; carbohydrates.  Both the brain and muscles prefer carbs.  So don’t be afraid to include some carbs throughout the day.  Snack on fruits, vegetables, whole grains, and low fat dairy, all of which are carbohydrates sources.  Keep the serving size limited to about 3 carbs sources or servings at each snack or meal.  Carbohydrates increase our blood sugar, and help release serotonin in the brain, a neurotransmitter that gives a calm and relaxing feeling.  Too much blood sugar slows the blood and makes you feel tired, and too much serotonin released will make you feel the need for a nap “coming on” within 90 minutes.  The two together will have you doing the “head bob” for sure.

3.  Eat low fat, low sodium foods. Low fat foods empty quicker from the stomach getting us our energy faster.  Also, when our stomach is occupied with digestion it makes us feel sluggish until it can divert it back to the areas of activity such as our brain and muscles.  When we eat sodium it increases the thickness of the blood and increases blood pressure.  Not only can this be dangerous if you have cardiovascular disease but slows down the blood and oxygen to the brain so our ability to concentration decreases.

4.  Exercise consistently. Consistent exercise not only helps your body create more energy but it makes it more efficient at metabolizing the foods you eat for energy.  Studies show that individuals who do at least 15 minutes of aerobic activity; such as running, walking briskly, biking, dancing, etc… have higher scores on IQ and performance tests, this is also seen when testing the same individuals; they score better when tested after exercise.  Thus, consistent exercise makes you smarter, more productive, and energizes your day. Include about 15-30 minutes at least 5 days a week to reap the benefits.

5.  Get adequate sleep. The body needs between 6 to 8 hours of sleep to perform its best.  The body’s hormones that regulate metabolism and hunger become dysfunctional when we get inadequate sleep.  Also, our body goes through numerous cycles of sleep during the night and the last cycle between 6 to 8 hours is the cycle that performs the majority of memory storage and reorganization of thoughts of learning new projects or remembering the day’s events.  When we don’t’ get adequate sleep we have more difficulty learning things and remembering past activities.  “Where did I put those keys….?”

6.  Create a schedule structure for success. If you don’t schedule things in, it is more likely the new things won’t happen.  We are creatures of habit, and it takes time to create new ones.  Our brain requires consistent activity to change our brain maps to patterns we want in life and push out old ones that no longer serve us.  The old saying it takes 21 days to make a habit.  So schedule it until it is second nature.

Feel the difference as you empower your body and brain for your day, your life, and the things and people you love!

If you would like to learn more about fueling your body for more energy, productivity, and finding the energy balance for the body you want; by losing weight, gaining muscle, running a marathon, or just making it through the day with enough energy to play with your kids,  I invite you to come to my workshop series, “Eat More, Weigh Less, Feel Great!” at PIOMA Performance Fitness, www.piomafitness.com, the next session on March 24th.  Come, bring a friend and learn how to eat for the body you want and the energy that will change your world.

Eat More, Weigh Less, Feel Great Series:
1. February 25th: Choose the Foods that Make You Burn More Fat
2. March 24th: Find the Energy Balance for the Body You Want
3. April 21st: Energize Your Body and Mind with Food and Activity

For more information, contact either PIOMA Performance Fitness in Middletown or email coach and Registered Dietitian Sandie Lynch, sandie@atphealthandfitness.com.