Kerry McClure – Practical Wellness
February 25, 2015
As a nutritionist I very often hear from clients “I don’t know what to eat any more!” “I am so confused.” “What should I be eating?” My response to them is that I totally get it. Along with all the good information there is so much hype, research, studies, conflicting information, misinformation, promise, and cherry-picking of information in the social media that it is hard to decipher what is “right”.
The reality is there is no one-size-fits-all approach to health and well-being. This is one of the main reasons I chose the work I do. I’m passionate about helping people discover what works best for them in an individual, practical, and sustainable approach through nutrition, yoga and fitness.
On that note, here are a few healthy tips on fighting fatigue.
Which one(s) resonate with you?…
Rather than reaching for another cup of coffee or sugary snacks, eat these naturally energizing foods that can help you feel more awake.
1. WATER
Often times when you feel tired, you’re really just thirsty. Two-thirds of your body is made up of water, and many basic body functions rely on this simple substance to run smoothly. Because of this, fatigue is often a sign of dehydration. Stay hydrated by drinking a tall glass of water first thing in the morning and keeping a bottle handy throughout the day. If you struggle to drink your 8 cups a day, try adding lemon and mint or sipping on rehydrating coconut water to replenish your electrolyte levels.
2. PROTEIN
Protein, made up of amino acids, provides your body with energy to help you feel alert.Choose lean proteins, (great vegan-friendly options include: edamame, nuts, seeds, beans and peas) over those high in fat. Foods high in saturated fat (such as burgers) take a lot of energy to digest and can leave you feeling zapped of energy.
3. CITRUS FRUITS
Citrus fruits boast the power of flavonoids, potassium and vitamin C, which can all help alleviate a constant feeling of exhaustion or tiredness. While Vitamin C is a miracle worker, it’s actually the citrus scent that can help to cure chronic fatigue. Since smelling oranges, lemons, and limes stimulate alertness, be sure to stop and smell the citrus, then enjoy them in your favorite juice or smoothie!
4. MAGNESIUM-RICH FOODS
Magnesium may be the most overlooked mineral, being that the body uses is it in more than 300 reactions – many of which give you energy. A chronic lack of magnesium in the body yields many consequences – including low energy levels. Magnesium is vital to energy production, and symptoms of magnesium deficiency include fatigue, weakness, anxiety, and irritability. Aim for 310 to 420 milligrams of magnesium per day, which can be found in leafy green vegetables (cooked spinach has 157mg per cup), pumpkin seeds (156mg per ounce), black beans (120mg per cup), just to name a few. (It’s important to note that vegetarian sources of iron are not absorbed very well unless they’re accompanied by a source of vitamin C—yet another reason to add veggies to your meal!).
5. DARK CHOCOLATE
A little piece of dark chocolate could be just the boost you need. A recent study found that eating a tiny amount of dark chocolate helps fight fatigue (and can enhance your workout). The amount that worked in the study was tiny — just half a square — but if it’s good quality chocolate (look for at least 70% of cacao), a small square will go a long way. Bonus – cacao (what chocolate is made from) is one of the richest sources of magnesium.
Source of inspiration: http://www.livebeaming.com/2014/11/eat-to-fight-fatigue/
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