9 Steps for Increasing Energy through Food
By Kristin Fusco
Energy is defined as the "capacity for action or accomplishment. Strength and vigor; force". When I see someone with energy, I see someone who physically looks strong, has good color in their face, and expresses themselves with integrity. Obtaining energy through food choices is more than just being able to last the day without wanting an afternoon siesta. It is about having an action plan to accomplish what we are meant to in our life and in our swimming!
Although it sometimes seems difficult to modify your food choices to maintain and increase your energy, if you take it one step at a time, the task becomes much easier.
Step One: Relax while eating.
Do you eat in a fitful hurry on the way to practice while driving? Do you eat with distractions like the television, reading, and even certain people? Do you eat in loud places or hurry through your meals often?
These are some ways we eat unconsciously and stress our bodies, prohibiting essential vitamins and nutrients from fully doing their jobs. When tense and distracted, we tend to overeat and use too much of our energy supply for digestion. Start to take a body check and begin to notice if you are unconsciously uptight, and stressed while eating.
Step Two: Fresh, fresh, fresh.
Increase your consumption of fresh, whole, preferably organic, local and seasonal foods. Many of my clients notice an immediate increase in energy when they start implementing this step, while eliminating frozen meals and meal replacement drinks!
Step Three: Eliminate processed foods.
Processed foods are those that are separated from the minerals, vitamins, protein, and fiber that originally assisted them. These are simple carbohydrates (sugars), such as white sugar, white flour (yes, even pasta), fruit juice, corn syrup, etc. Processed foods have two main energy-draining effects on our bodies.
First, our bodies have no way of metabolizing simple carbohydrates, since they are not whole foods with fiber, vitamins and minerals. So the body takes these missing nutrients (needed as catalysts in the digestive process) from other sources. These sources can be either other foods present in the same meal or taken from the body's own tissues. For that reason, when we consume straight white sugar (as well as white flour), we lose B vitamins, calcium, phosphorus, iron and other nutrients directly related to athletic performance.
The second reason processed, simple carbohydrates leave us feeling tired, is that they spike then plummet our blood sugar levels. Too much insulin gets released, thus transferring too much sugar from our blood to our cells. About 25% of the population does not feel this happening, (and do well eating lots of carbohydrates) yet for the other 75%, if too much sugar is taken from their blood than is needed, they experience low blood sugar, or "hypoglycemia". Adrenal fatigue is another result of this roller coaster blood sugar ride. Our adrenals go into "fight or flight" mode when our blood sugar drops, constantly putting them under stress. Energy and moods fluctuate all day when we are reacting to sugar influx, and it becomes a vicious cycle of turning to sugar or simple carbohydrates to keep our energy going.
Step four: Eating whole foods.
Try to eat fiber-rich, whole foods as close to their natural state as possible. This list of foods includes complex carbohydrates such as whole fruit, unrefined grains, beans, vegetables, as well as nuts, seeds, etc. The fiber in these whole foods slows down the release of sugar into our blood, which helps sustain our energy.
Step five: Increase good fats and protein.
Fats and proteins (as well as fiber) help stabilize blood sugar, and thus energy. However, all fats are not created equal. Look for essential fatty acids found in fish and unrefined oils (i.e., dark sesame, flax, hemp, pumpkin). These fats actually burn body fat, not increase it! Fats which drain energy (and pack on the pounds) are refined, fried, and hydrogenated oils. Examples of these are margarine and supermarket oils. In addition to looking for "good" fats, quality protein in every meal is a real energy boost for swimmers and athletes alike. Quality protein is organic lean meats, farm- raised fish, beans and soy in its natural state.
Step six: Eat light at night.
Many swimmers practice late at night, then go home to a meal. My suggestion is eating a light meal before practice then coming home to a high fiber snack after working out. By eating a light at night, we have more energy to renew ourselves during sleep. We awake more alert and refreshed.
Step seven: Oxygenate your cells.
By giving our cells the oxygen they deserve, we feel more energy. The cell is where health begins. Healthy cells make healthy tissues that make healthy organs that make healthy systems that make healthy bodies. Specific foods to help oxygenate the cells are dark leafy greens (and other green foods), good essential fats, and vegetables.
Step eight: Water.
We know this, but I can not stress it enough. If you are getting headaches frequently and/or experiencing muscle fatigue, you may not be drinking enough water. Many things contribute to needing more water (stress, supplements, etc), especially swimming in a chlorinated pool. So drink up constantly!
Step nine: Cook for yourself.
This step isn't always easy. Believe me, even as a professional chef, I have spent plenty of time living on power bars, bagels and cereal, rarely cooking for myself. I hated cooking in a home kitchen! Now I see that the energy we put into preparing our own food gives our body the message that it is important, and it rewards us by feeling good. This does not mean spending all your free time in a kitchen, either.
Scientists have known for years that the body has the ability to heal itself. The challenge is to provide the body with what it needs in order to accomplish all that it (and you) can do.
Kristin Fusco, M.A., is a professional chef, clinical psychologist and Michigan Masters swimmer. As the director of "Healing Through Whole Foods", she is a personal trainer for healthier lifestyles. She offers private and public cooking classes, personalized healing programs and corporate training and seminars.
