The Pleasure Trap – You are What You Eat

Have you heard of the saying “ You are what you eat”?

Did you know that what you eat affects your mental health?

Many of us fight fatigue and always associate it with not getting enough rest/sleep. The truth is, feeling low on energy can be caused by the 3rd cup of coffee or cheeseburger and fries you had for lunch.

Sadly, the stress of today’s society has made it tempting to eat on the run, eat fast food, or gulp down that supposedly healthy smoothie – that could be laced with high amounts of sugar that gives us a sugar rush, and possibly later, a sugar crash.

How many times a day are you being mindful of what you put on your plate and how you eat? Although you are sitting at the kitchen/dining table, are you still watching TV from a distance or using your mobile phone or tablet?

You think you are eating healthy based on the correct proportions of protein, vegetables, grains and fruit. You are wrong. Mindful eating is just as important as what is on your plate. It is an effective way to get your energy levels up and running.

The foods you eat fuels your body, so the best way to fight fatigue is to make sure that you’re consuming nourishing, wholesome foods and taking the time to savour each bite.

You will be able to maintain healthy levels of energy with good nutrition, regular exercise and mindful eating.

Diets high in fresh, nutrient-dense foods can help fight those feelings of fatigue, leaving you feeling prepped up to tackle your day ahead.

My Top 6 Go-To Energy Boosters

ALMONDS
Whole almonds are rich in nutrients such as fats, fibre, protein, magnesium, & vitamin E.

Both protein and fat make you feel more full and can help increase your energy levels.

Getting a variety of nuts and seeds in your diet can boost your energy. You only need a handful of walnuts, hazelnuts, sunflower seeds, cashews, Brazil nuts, pecans, and pumpkin seeds.

BANANAS
Bananas are packed with potassium, fibre, vitamins, and carbohydrates.

This combination of carbohydrates and fibre provides a big boost of natural, long lasting energy.

2 bananas can fuel your body with enough energy for a 90 minute workout!

CHIA SEEDS
Chia seeds are nutrient-rich and an excellent source of prolonged energy, thanks to fats, omega-3s, protein, and fibre.

Chia seeds also have anti-inflammatory properties, making them heart healthy.

Just two tablespoons of chia seeds contain around 24g of carbs and a whopping 4,800g of omega-3s. If you have diabetes, limit your intake of chia seeds to 1 tsp per day.

LEAFY GREENS
Leafy green vegetables are rich in vitamins, antioxidants, and iron.

Iron is essential for spreading oxygen around the body, for cells to then use as energy. For this very reason, low levels of iron can cause you to feel a lack of energy.

Kale and spinach are examples that are highly dense in iron.

According to Stacey Colino, an award-winning writer specializing in health, fitness, psychology and nutrition – “Mounting evidence from multiple scientific studies shows that many fruits, vegetables, and grains grown today carry less protein, calcium, phosphorus, iron, riboflavin, and vitamin C than those that were grown decades ago. This is an especially salient issue if more people switch to primarily plant-based diets, as experts are increasingly recommending for public health and for protecting the planet.”

MELONS
Given the fact that dehydration can increase fatigue, melons are a great addition.

Canteloupe and watermelon have some of the highest water content, at more than 90%.

Melons are a sufficient source of hydration, and also contain vitamin C, vitamin A, vitamin B6, antioxidants, amino acids, and many other nutrients.

OATS
Oats are high in fibre and protein, as well as complex carbohydrates.

Complex carbohydrates are more difficult for the body to break down, making them a longer lasting source of energy.

One of my favourite snacks: Oats, honey (optional), chia seeds, walnuts or almonds,  greek yogurt or cottage cheese, and mixed berries!

Now your’re in for a treat. Below is Dr. Douglas Lisle’s TEDx Talk – Fremont, California. He is one of the founders of Esteem Dynamics, a different approach to motivation and well-being. In this talk, he offers an interesting take on the connection between foods that fight fatigue and mental health. 

Watch it now

Food and Drinks Basics

Certain foods and beverages can increase feelings of fatigue. These are usually foods that contain lots of sugar, leading to a spike and temporary boost of energy. This is all fine and dandy, up until you start to crash almost immediately after.

Foods that lead to feeling fatigued include:

• Processed foods i.e. some packaged or canned foods, potato chips, breakfast cereals
• Sugary foods i.e. syrup, honey, candy
• Refined foods i.e. white bread, white sugar
• Highly caffeinated drinks i.e. energy drinks, some sodas

Natural Ways to Beat Fatigue

Start to make some simple lifestyle changes. This will increase your energy levels.

Regular exercise, a good night’s sleep, and stress management are three major contributing factors.

Aim to exercise at least 3-5 times per week, and get around 7-9 hours of sleep every night.

Top tip: Ensure that you’re getting plenty of water.

Dehydration leads to fatigue because of the fact that has an impact on the flow of oxygen to the brain.

Subsequently, your heart has to work harder to pump oxygen to each of your bodily organs, making you feel more tired and decreasing alertness.

To a healthier and happier YOU!

Celine

Meet the Founder of LOVE Yourself Project

Celine

Founder of LOVE Yourself Project

I created this platform as a way to share transformative ideas that inspire change through cross-cultural learning, purposeful gatherings, and shared products and services.

Enjoy!