Welcome to Week #5 of the 21 Weeks to Intentional Health!! The Challenge this week is Omit Food that Zaps Our Energy.
I am delighted you are back for another challenge! Do you find the challenges fun? I’m enjoying the research and breaking down little ways to challenge myself to better health this year!
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One drink that is easy to prepare at home and a delicious what to start your day is Homemade Kombucha. Read about the many benefits here.
Today’s challenge is an important one! We all would like more energy. We need energy to get out of bed and off to work, we need mental energy to interact with co-workers and family members, and/or physical energy to keep up with young children.
“If only I had more energy!” I hear that phrase often and have even spoken it myself. We might begin to think we have a physical ailment or it’s part of “getting old.” A lack of energy could very well be from the food we consume on a daily basis…… three meals a day plus snacks!
Food that takes away energy & Food that gives energy
For today’s challenge we’ll approach it this way;
- Identifying 15 foods/drinks that take away our energy.
- Identify 15 foods/drinks that give energy.
- Three challenges to achieve having more energy.
Lack of energy: tired, less productive, less focus, less alert and even irritable.
Omit Food that Zaps Our Energy
- White bread
- Pasta
- White Rice
- Yogurt
- Boxed breakfast cereals
- Alcohol
- Specialty Coffee
- Energy Drinks
- Food that has been fried
- Sweet drinks and juice
- Soda
- Cookies, cake, cupcakes
- Candy Bars
- Processed packaged food
- Packaged snacks, potato chips, corn chips
Why do they Zap Energy?
White bread, pasta and rice have three things in common they are all refined, high in processed carbs that spikes our blood sugar and contain little nutrition.
Yogurt might surprise some people. I used to be a huge yogurt fan. Commercial yogurt is made with pasteurized dairy products and contains a lot of sugar! One serving of yogurt is more sugar you need for your entire day. The “probiotics” that it claims to contain are mostly lost during the high heat pasteurization and processing.
Boxed cereal contains little to no nutrition. It is often make with refined sugar, flour, and GMO corn products. The “vitamins” in the cereal is chemically added back to the product. It gives our body a short “sugar rush” and leaves us lacking energy and hungry.
Drinks such as alcohol, juice, specialty coffee and soda do just the opposite of giving us energy. Beware of the high sugar content; one specialty coffee or energy drink can contain over 35 grams of sugar.
Eat Food that Gives Us Energy
Food that gives us energy is going to contain slow burning carbs, low in sugar, and high in nutrition.
More Energy: more focus, steady daytime energy, boosts our mood, more productive
- Olives and olive oil
- Coconut water and coconut flakes
- Raw or soaked tree nuts
- Pasture raised organic eggs
- Avocados
- Fermented vegetables
- Salmon – wild caught or dried
- Tuna – wild caught
- Sweet potato
- Plain organic coffee
- Chia seeds
- Dark chocolate – unrefined cocoa, contains at least 70% cacao, unrefined sugars
- Quinoa
- Green tea
- Beets
The best energy giving source: purified water! Drink it all day long to stay hydrated and have more energy.
Why do they Give Energy?
I could have kept adding to the “energy giving” list of food. (Kale, leafy greens, beet green tops) All the food listed is considered lower glycemic, meaning it doesn’t give our body a rush of insulin.
Higher protein foods like nuts, eggs, tuna, salmon, and quinoa give our body sustainable all day energy. 5 Easy Breakfast Egg Recipes
Green tea is unique in that it contains the L-thianine compound that produces energy and lessens anxiety. Benefits of drinking Green Tea.
High energy foods are going to be higher in nutritional value and high in anti-oxidants.
Beets are energy giving due to the fact they improve our blood flow! Nutritious Beet Recipes
Craving more Energy?
It may not be what we want to read or hear, but we must keep our sugar levels down and our refined food consumption to a minimum.
10 Ways to Boost Your Energy (That goes beyond what we eat!) by Dr. Axe. These tips may also help you with finding more energy for your day.
Omit Food that Zaps Our Energy Challenge
- Omit refined sugar and flour all together.
- Add in 8-10 energy giving food items this week.
- Drink more water & add in nutritional dense food.
Would you like to accept the Challenges?
Encourage others and join us on the 21 Weeks to Intentional Health!
Share your challenge one of 4 ways; by commenting below, commenting on my Facebook page, Instagram page or email me your acceptance. Use #accept21weekhealthchallenge on your social media comments.
Together we’ll be on our way to excellent health and more energy!!!
Pursing Better Health Together,