Are you tired of relying on caffeine or sugar to power through your day? If so, it's time to fuel your body with real food. There's no denying the connection between what we eat and our energy levels. Choosing nutrient-dense, whole foods can provide a steady stream of energy throughout the day, without the crashes and cravings associated with processed foods.
In today's fast-paced world, it's easy to grab convenient snacks that may give us a quick boost but leave us feeling drained shortly after. Real food, on the other hand, provides the vitamins, minerals, and fiber our bodies need to function at their best. Whether it's incorporating more fruits and vegetables, grass-fed meat and dairy, or healthy fats, small changes to our diet can make a world of difference in our energy levels.
By feeding our bodies with real food, we are not only fueling our physical energy, but also supporting our overall health and wellbeing. In this article, we'll explore the key principles of eating real food for sustained energy and provide practical tips to help you make better food choices. Get ready to feel energized and productive all day long!
The importance of fueling your body with real food
Have you ever noticed how your energy levels fluctuate throughout the day? One moment you're feeling energized and focused, and the next you're struggling to keep your eyes open. While many factors can contribute to this, one key element is the type of fuel you're providing your body. When it comes to sustained energy, nothing beats real food.
Real food refers to nutrient-dense, whole foods that are minimally processed and free from artificial additives.
“Food processors use additives to enhance flavor, color, texture, shelf life, and other attributes of palatability. For example, the presence of high fructose corn syrup (HFCS) in fast food hamburger buns increases the sweet flavor and extends shelf life. Similarly, trans fats are superior for deep-frying (as with doughnuts and French fries) because they oxidize less readily than vegetable oils. In one study examining how fast food restaurants plan their menus, senior executives identified shelf life and spoilage as major obstacles to offering healthier items. In the end, food processing results in combinations and concentrations of nutrients that are not present in nature, and that possess potential for abuse. To the extent that sugar acts on the same reward pathways as drugs of abuse and poses the same harm to health, we must start wondering whether it should also be subject to public health controls. Yet in contrast to alcohol and tobacco, regulatory controls on sugar and sugar-containing processed foodstuffs are virtually nonexistent.” -Dr. Robert Lustig, Endocrinologist, Fat Chance
Whole foods foods provide a steady stream of energy by supplying your body with the vitamins, minerals, and fiber it needs to function optimally. Unlike processed foods, which often contain empty calories and refined sugars, real food nourishes your body and keeps you energized throughout the day.
Understanding the role of carbohydrates, protein, and fats in sustaining energy
Carbohydrates, protein, and fats are the three macronutrients that play a crucial role in sustaining energy levels. Carbohydrates are your body's primary source of fuel and are broken down into glucose, which provides quick energy. Opt for complex carbohydrates found in fruits, vegetables, whole grains (if tolerated), as they release energy slowly and keep you feeling fuller for longer.
Protein is essential for repairing and building tissues in the body. It also helps regulate blood sugar levels, preventing energy crashes. Include sources of protein such as grass-fed meat, pasture-raised chicken, wild fish, and legumes (if tolerated) in your meals to ensure sustained energy throughout the day.
Fats are often misunderstood, but they are an important part of a balanced diet. Healthy fats found in grass-fed meat, avocados, coconuts, sprouted nuts and seeds, and olive oil provide a slow and steady release of energy, keeping you satisfied and energized. Incorporating a variety of healthy fats into your meals can help prevent energy dips and cravings.
“70% of today’s healthcare expenditures are for lifestyle-related chronic diseases, such as obesity, diabetes, and heart disease. Our primal ancestors were likely stronger and healthier than we are today. The development of agriculture and civilization caused humans to become smaller and sicker, leading to a dramatic decline in life expectancy. Many anthropologists suggest that the human species reached its physical evolutionary pinnacle (in terms of average muscularity, bone density, and brain size) about 10,000 years ago. After that, we started to take it easy and get soft. Our physical decline was a natural consequence of a couple of things. First, we had already spent thousands of generations leveraging our increasingly proficient brain function to manipulate and tame the natural environment (with tools, weapons, fire, and shelter) to our advantage. Doing so made life easier and survival more likely. When humans began to domesticate and harvest wheat, rice, corn, and other crops, as well as livestock, they gained the ability to store food, divide and specialize labor, and live close civilized quarters. This virtually eliminated the main selection pressures that had driven human evolution for 2.5 million years – the threats of starvation and predator danger.
Focus on consuming quality, sources of animal protein (local, pasture-raise, or organic sources of meat, fowl, fish and eggs), an assortment of colorful vegetables and fresh, in-season fruits, and healthy sources of fat (animal fats, avocados, butter, coconut products, nuts, and seeds, olives and olive oil). Realize that a significant amount of conventional wisdom about healthy eating is marketing fodder that grossly distorts the fundamental truth – which is that humans thrive on natural plant and animal foods – or that relies on ploys to support the dogma of flawed, manipulated research. For example, strategies such as eating at particular times, combining or rotating specific food types at meals, structuring your meals according to pre-programmed phases or stages, eating foods supposedly aligned with your blood type, striving for specific macronutrient ratios, or keeping score of your portions and weekly treat allowances are all gimmicks that have no credibility in the context of evolutionary biology.” -Mark Sisson, Ironman competitor The Primal Blueprint
The dangers of processed foods and artificial additives
While it may be tempting to reach for processed foods when you need a quick energy boost, they can actually do more harm than good. Processed foods are typically high in refined sugars, unhealthy fats, and artificial additives, all of which can lead to energy crashes, weight gain, and a host of health problems.
Artificial additives, such as preservatives, flavor enhancers, and artificial sweeteners, can disrupt your body's natural energy balance and leave you feeling sluggish. These additives are often found in processed snacks, sodas, and packaged meals. By choosing real food over processed options, you can avoid these harmful additives and support your overall health and energy levels.
“Artificial sweeteners appear to change the host microbiome, lead to decreased satiety, and alter glucose homeostasis, and are associated with increased caloric consumption and weight gain. Artificial sweeteners are marked as a healthy alternative to sugar and as a tool for weight loss. Data however suggests that the intended effects do not correlate with what is seen in clinical practice. The take-home message here is that artificial sweeteners of both plant and synthetic origin have no place in a healthy diet and are probably going to sabotage our efforts at weight loss, satiety, and overall improved health. If you absolutely need a sweet taste in your food or beverages, I’d recommend the amino acid glycine, but ultimately, any molecule that is sweet can cause release of incretin, hormones which negatively affect satiety. If weight loss is our focus, breaking up with sweet flavors – at least temporarily – can significantly help us reach that goal.” Dr. Robert Lustig, Endocrinologist, Fat Chance
Tips for incorporating real food into your daily diet
Incorporating real food into your daily diet doesn't have to be complicated. With a few simple tips, you can make better food choices and fuel your body with the nutrients it needs for sustained energy.
- Start with fruits and vegetables: Aim to fill half of your plate with fruits and vegetables at each meal. These natural powerhouses are packed with vitamins, minerals, and fiber, all of which contribute to sustained energy levels.
- Choose grass-fed or pasture-raised proteins: Opt for sources of protein such as grass-fed steak, pasture-raised chicken and turkey, and wild-caught fish. These protein sources provide essential amino acids for muscle repair and energy production.
- Incorporate healthy fats: Include healthy fats in your meals by adding grass-fed ghee, butter, tallow and dairy, avocados, coconut oil, sprouted nuts and seeds, and olive oil. Don't cut away the good fat on your steak or drain the drippings from your ground beef, these fats not only provide energy but also help your body absorb fat-soluble vitamins.
- Minimize processed foods: Reduce your intake of processed foods, which are often high in refined sugars, unhealthy fats, and artificial additives. Instead, choose whole, unprocessed foods whenever possible.
- Read food labels: When shopping for packaged foods, read the labels carefully. Look for products with minimal ingredients and avoid those with artificial additives and high levels of added sugars. If you don't recognize the ingredient, you probably shouldn't be eating it!
- Plan your meals: Meal planning can help you stay on track and ensure you have real food options readily available. Set aside some time each week to plan your meals and make a grocery list.
- Prepare meals in advance: Preparing meals in advance can save you time and ensure you have nutritious options available when you need them. Consider batch cooking and storing meals in portion-sized containers for easy grab-and-go options.
Meal planning and prepping for sustained energy
Meal planning and prepping can be game-changers when it comes to fueling your body with real food and sustaining energy throughout the day. By taking the time to plan and prepare your meals, you can ensure you have healthy options readily available, even on your busiest days.
Start by setting aside some time each week to plan your meals. Take into consideration your schedule, any dietary restrictions or preferences, and the ingredients you have on hand. Once you have your meals planned, create a grocery list and shop accordingly.
When it comes to meal prepping, focus on preparing ingredients that can be used in multiple meals. For example, cook a batch of quinoa or brown rice that can be added to salads, stir-fries, or bowls throughout the week. Roast a variety of vegetables that can be used as side dishes, added to wraps, or mixed into grain bowls. Slow cook a chuck roast so you can make one dinner into two dinners with shredded beef tacos and shredded beef rice bowls.
Consider investing in quality glass food storage containers and reusable snack pouches to keep your prepped ingredients and meals fresh. Portion out your meals and snacks into individual containers, making it easy to grab and go when you're in a rush. Having your meals prepped and ready to eat will save you time and ensure you're fueling your body with real food throughout the day.
Healthy snack options for sustained energy
Snacking can be a great way to keep your energy levels up between meals, as long as you choose the right options. Instead of reaching for processed snacks that are high in sugar and unhealthy fats, opt for real food snacks that provide sustained energy.
Here are some healthy snack options to consider:
- Fresh fruit: Grab an apple, banana, or a handful of berries for a natural energy boost. Fruits are packed with vitamins, minerals, and fiber, making them a perfect snack choice.
- Nuts and seeds: Almonds, walnuts, pumpkin seeds, and chia seeds are all excellent sources of healthy fats and protein. They provide sustained energy and can keep you feeling full and satisfied between meals.
- Full fat yogurt: Yogurt is not only delicious but also high in protein and healthy fats. Pair it with some fresh fruit or a drizzle of honey for added sweetness.
- Vegetable sticks and guacamole: Cut up some carrot sticks, cucumber slices, and bell pepper strips and dip them in guacamole for a nutritious and satisfying snack.
- Hard-boiled eggs: Hard-boiled eggs are a portable and protein-packed snack. They provide essential amino acids and can help keep you feeling energized.
- Don't forget about Hunghee Ancestral Energy packs for a delicious and healthy snack that delivers a steady release of energy, and satisfies those sweet, savory, and salty cravings!
Remember to listen to your body's hunger cues and choose snacks that provide a balance of macronutrients. This will help keep your energy levels stable and prevent cravings for unhealthy options.
Recipes for energy-boosting meals and snacks
Eating real food doesn't have to be boring. In fact, there are countless delicious recipes that can help fuel your body with sustained energy. Here are a few recipes to get you started:
- Quinoa Salad with Roasted Vegetables: Cook a batch of quinoa and roast a variety of vegetables, such as bell peppers, zucchini, and broccoli. Toss them together with a drizzle of olive oil, lemon juice, and your favorite herbs for a nutritious and flavorful salad.
- Sweet Potato and grilled chicken Burrito: Mash cooked sweet potatoes and mix them with shredded chicken, spices, and a squeeze of lime juice. Wrap the mixture in a whole grain tortilla and enjoy a filling and energy-boosting meal.
- Green Smoothie: Blend together a handful of spinach or kale, a frozen banana, a scoop of nut butter, and your choice of milk or dairy-free alternative. This nutrient-packed smoothie will keep you feeling energized and satisfied.
- Energy Balls: Combine dates, nuts, seeds, collagen powder, and a hint of cacao powder in a food processor until a sticky mixture forms. Roll the mixture into bite-sized balls and refrigerate for a quick and nutritious snack. To make it even more satisfying, add cubes of grass-fed butter to the recipe. It will taste like cookie dough, but totally guilt free!
Feel free to experiment with these recipes or get creative in the kitchen. Incorporating real food into your meals and snacks will not only provide sustained energy but also enhance the flavors and enjoyment of your food.
The impact of hydration on sustained energy levels
When it comes to sustained energy, hydration plays a crucial role. Dehydration can lead to fatigue, poor concentration, and decreased cognitive function. By staying properly hydrated, you can support your body's energy production and overall well-being.
The recommended daily water intake varies depending on factors such as age, sex, activity level, and climate. As a general guideline, always keep a water bottle on you and be sure to sip water throughout the day and refill as needed. If you engage in intense physical activity or live in a hot climate, you may need to increase your water intake.
In addition to water, you can also hydrate your body with herbal teas, mineral infused water, and certain fruits and vegetables. Cucumber, watermelon, and citrus fruits are all excellent hydrating foods that can contribute to sustained energy levels. If you feel extra fatigued or find you're sweating more often due to exercise, you should try a few drops of trace minerals in your water to replenish lost electrolytes throughout your day.
Remember to listen to your body's thirst signals and make hydration a priority. By staying adequately hydrated, you can support your body's energy production, improve cognitive function, and enhance overall well-being.
The benefits of regular exercise in conjunction with a real food diet
In addition to fueling your body with real food, regular exercise is a key component of maintaining sustained energy levels and overall well-being. Exercise has numerous benefits, including increased energy, improved mood, and enhanced cognitive function.
When you engage in physical activity, your body releases endorphins, which are natural mood-boosting chemicals. These endorphins can help combat feelings of fatigue and improve your overall energy levels.
Regular exercise also improves cardiovascular health, increases muscle strength and endurance, and enhances your body's ability to utilize oxygen. This can lead to increased stamina and sustained energy throughout the day.
Combine a real food diet with regular exercise for optimal results. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises to reap the full benefits. Remember to listen to your body and choose activities that you enjoy, as this will increase your chances of sticking to a consistent exercise routine.
Conclusion: Making the switch to real food for sustained energy and overall wellness
Fueling your body with real food is the key to sustained energy throughout the day. By choosing nutrient-dense, whole foods, you can provide your body with the vitamins, minerals, and fiber it needs to function at its best. Avoid processed foods and artificial additives, as they can lead to energy crashes and other health problems.
Incorporating real food into your daily diet is easier than you may think. Start by incorporating more fruits and vegetables, grass-fed and pasture-raised proteins, and healthy fats into your meals. Plan and prep your meals in advance to ensure you have nutritious options readily available. Choose healthy snacks that provide sustained energy and stay properly hydrated throughout the day.
Combine a real food diet with regular exercise for optimal results. Exercise not only boosts energy levels but also enhances overall well-being.
By making the switch to real food and prioritizing sustained energy, you can take control of your health and well-being. Say goodbye to caffeine and sugar crashes and hello to a life filled with sustained energy and productivity. Embrace the power of real food and unlock your full potential.
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Disclaimer: This content is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for advice about a specific medical condition or before starting any new fitness or nutritional program.