Eating for Energy and Vitality
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A presentation on eating for energy and how to reduce sugar cravings, so as to get more focus and work more efficiently.
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Eating for Energy and Vitality
- 1. Eating for Energy and Ending Sugar Cravings Improve overall concentration, focus and efficiency Simone Samuels, Holistic Health Coach Integrated Wellness www.integratedwellness.co
- 2. Share with your partner: •Your favourite sweet food when growing up •Your favourite sweet food now •Any side-effects you notice after eating sweets
- 3. What happens when we eat?
- 4. How do you feel when you eat different foods?
- 5. Sugar: problem or solution?
- 6. Why do we crave sugar? Low in energy Unsatisfied with life in the moment Disconnected with spirit, nature, people Thirsty/dehydrated Too much salt (yang)
- 9. Complex sugars, low GI
- 10. Sugar ruins your health Sugar can suppress the immune system. Sugar interferes with absorption of calcium and magnesium. Sugar can cause hypoglycemia. Sugar can cause a rapid rise of adrenaline levels in children. Sugar contributes to obesity. Sugar can cause heart disease and emphysema. Sugar can contribute to osteoporosis. Sugar can increase cholesterol. Sugar can lead to both prostate cancer and ovarian cancer. Sugar can contribute to diabetes. Sugar can cause cardiovascular disease. Sugar can make our skin age by changing the structure of collagen. Sugar can increase the body's fluid retention. Sugar can cause headaches, including migraines. Sugar can cause depression. Sugar can contribute to Alzheimer’s disease.
- 11. Sugar is in everything
- 12. Types of sugar Processed/Refined Natural Corn syrup Agave Dextrose Coconut palm nectar Maltrose Date syrup Glucose Honey Frustose Maple syrup Confectioner’s sugar Molasses Brown sugar Stevia Levulose Sorbitol, mannitol, Lactose malitol and xylitol
- 13. Webster’s dictionary definitions: Energy Vitality 1. The capacity for 1. Exuberant physical or vigorous activity mental vigour 2. Often an exertion of 2. Capacity for survival or energy, effort continuation 3. Forcefulness of 3. Power to live or grow expression 4. The capacity to do work 5. A source of usable power, as fossil fuel
- 14. Share with your partner: •What foods or behaviours have you noticed decrease your energy? •How do you feel when your energy is low? •What do you do when you feel this way?
- 15. What would your life be like if you had an abundance of energy and vitality?
- 16. Factors that suck our energy: Chemical stress Emotional stress Mental stress Physical stress
- 17. How foods affect stress Energy sappers Energy givers Caffeine Organic fruit and Coffee vegetables Soft drinks Raw and living foods Alcohol Whole foods (natural) Meat (too little or too much) Grains Processed foods Beans Tobacco Superfoods Sugar and artificial Seaweeds sweeteners Trans fats Leafy greens
- 18. Primary & Secondary Foods
- 19. Top 10 Ways to Increase Your Energy 1. Reduce or eliminate caffeine. 2. Drink water. 3. Eat dark leafy green vegetables. 4. Use gentle sweets. 5. Get physical activity. 6. Get more sleep and rest and relaxation. 7. Evaluate the amount of animal food you eat. 8. Take time for yourself. 9. Get in touch with your spirituality. 10. Get rid of relationships that drain you.
- 20. Share with your partner: •What three foods could you be eating for energy, but aren’t? •Which three behaviours will you focus on to take better care of yourself?
Notes de l'éditeur
- Good afternoon everyone. Thanks for that introduction Sony. Today, I am going to present to you some information to get you thinking about your current state of health. I’m going to run this like a workshop style so that we can all share together and know more about how each of us is feeling. So I am going to begin by asking you to share with a partner.
- My example: when growing up, I really loved candy, like jelly beans, jelly babies and Skittles. At university, I’d eat an entire bag of soft jubies- it was really bad! Now, when I crave sweets I will have a few pieces of dark, organic or raw chocolate or raw cacao nibs. When I do eat sugar, I find that it energises me, it will lift me up and give me focus, but then the opposite will happen and I seem to get agitated and restless. As you can see, we all experience negative affects when we consume sugar.My intention for this afternoon is to permanently change your relationship with sugar. What it will take is for you to be here 100% with the intention to permanently change your relationship with sugar. I need you to listen and take part fully as if your life depends on it, because it does. Who is in, and who is committed? Your life will turn out completely differently when you are eating well and you understand food. Because what we eat changes everything.
- What you need to know, is that your life will turn out completely differently when you are eating well and you understand food. Because what we eat changes everything. I know that there is a lot of conflicting information out there, and it can be confusing. When you can get clear on healthy eating, your life actually changes forever. Our food goes into our stomach and as it gets digested, it gets absorbed into our blood.Our blood is what creates our cells, our tissues, our organs, even our thoughts, our mood. Everything we eat affects us on an energetic level.
- It really is like “we are what we eat”. We think differently when we eat meat than when we eat broccoli.We feel differently when we drink coffee or alcohol or when we eat sugar.So today, here's a chance to get a handle on what you eat and drink.It isn’t about whether or not we have willpower or discipline but by understanding what causes those crazy, uncontrollable cravings and knowing that you can reduce them naturally over time.
- Sugar is not the problem, it's the solution. Why is it that we turn to sugar?
- It could be a few reasons. Usually, however, a sugar craving is simply the body asking for energy.
- If you meet that craving by eating an oreo or candy or white bread- simple carbs- then the bloodstream will suddenly be flooded with sugars, providing a quick burst of energy. But shortly after, your blood sugar will drop and you will be hungry again. Your body wants to maintain balanced blood sugar, so it is telling you to eat something to bring the blood sugar back up. Most people go for more sugar and this experience of sugar ups and downs continues throughout the day. Blood sugar often drops around 3pm, a few hours after lunch- the time when most people seek sugar or caffeine to get them through the rest of the afternoon
- Sugar cravings are as natural as our desire for air. Through our two million years of evolution, humans have been programmed to desire sweet tasting foods.
- Long before food processing, the only source of sweet tastes was plant foods such as sweet potatoes, fruits and grains. People had to eat plant to get the sweet taste. These foods are those that are great sources of nutrients, energy and fibre, everything we need to maintain our health. So the best way to alleviate intense sugar cravings is to provide the body with the sweetness it needs by regularly eating naturally sweet foods. Refined table sugar, also called sucrose, is very different to this natural carobohydrate breakdown form natural foods. Table sugar lacks vitamins and minerals and fibre so it takes extra effort for the body to digest. The body must deplete its own store of minerals and enzymes to absorb sucrose properly. Therefore, instead of providing the body with nutrition, it creates a deficiency. Along with the fluctuations in blood sugar levels, comes an emotional roller coaster. We feel happy and energetic for a while and suddenly we found ourselves arguing with a friend or lover. Long before food processing, the only source of sweet tastes was plant foods such as sweet potatoes, fruits and grains. People had to eat plant to get the sweet taste. These foods are those that are great sources of nutrients, energy and fibre, everything we need to maintain our health. So the best way to alleviate intense sugar cravings is to provide the body with the sweetness it needs by regularly eating naturally sweet foods. Refined table sugar, also called sucrose, is very different to this natural carobohydrate breakdown form natural foods. Table sugar lacks vitamins and minerals and fibre so it takes extra effort for the body to digest. The body must deplete its own store of minerals and enzymes to absorb sucrose properly. Therefore, instead of providing the body with nutrition, it creates a deficiency. Along with the fluctuations in blood sugar levels, comes an emotional roller coaster. We feel happy and energetic for a while and suddenly we found ourselves arguing with a friend or lover.
- Who can relate to this? Sugar qualifies as an addictive substance for two reasons: Eating even a small amount creates a desire for moreSuddenly quitting causes withdrawal symptoms such as headaches, mood swings, cravings and fatigue Sugar can be found in everything these days- not just cookies and cakes and candy but also in canned vegetables, baby food, cereals, peanut butter, bread and tomato sauce. It may come disguised as corn syrup, dextrose, maltorose, glucose, or frustose. Over consumption of refined sweets and added sugars found in everyday foods is now leading to an increase in hypoglycemia and type 2 diabetes.Coke bottle- guess how much sugar?
- But sugar is not the problem. The problem is the vicious addictive cycle we have create for ourselves by eating processed sugar, feeling the rush, crashing and then taking in more sugars to begin the vicious cycle again. If we are on a healthy, balanced duet, nourishing ourselves with milder forms of sweet vegetables, we don’t need a big hit from a candy bar or a soda to boost our energy.
- There are many factors that contribute to our sense of energy and vitality:First let's talk about some factors that decrease your sense of it. Four big factors are chemical stress (can be food), emotional stress, mental stress and physical stress. Let’s talk about food, my favorite subject! (Be humorous when possible.)
- Foods we eat can either increase our energy or decrease it: Main foods that can decrease our energy: caffeine, coffee, soft drinks, alcohol, too much meat or not enough, processed chemicalized foods, tobacco, milk, sugar and artificial sweeteners, trans fats. Stimulants (caffeine, sugar, etc.) may seem to give an energy boost, but they actually deplete our bodies, drawing out minerals and nutrients. These substances are also highly addictive. It can be helpful to reduce or eliminate several of these foods. Which ones do you depend on? This is one reason why it is helpful to have a health coach assist you. Foods that increase our energy: Whenever possible, focus on the highest quality you can afford. Talk about local and/or organic foods. 1. Foods that are alive have life force. They are often raw and will spoil if left out. A great rule of thumb I like is: If microorganisms cannot thrive on it, what makes me think I can? 2. Whole foods: grains, vegetables and beans. They are foods that have not been processed and thus keep all the components of their original, natural state: fiber, vitamins and minerals. Processing removes these elements. 3. Superfoods have very high levels of nutrients. Leafy greens like kale, collards and chard, etc. Also sea plants such as green algae and seaweeds are powerful sources of nutrition and energy. 4. How many of you know three foods that you could be eating for energy, but aren’t? Call on one or two people. It’s less about willpower and more about not having enough support.
- Introduce Integrative Nutrition food pyramid and outline primary and secondary foods: 1. Air—first nutrient, clean2. Water3. Exercise/movement—start small if needed, 10 minutes a day.4. Love—quality time, hugs and kisses5. Career—love your work, or find work you love.6. Rest and relaxation7. Spirituality—spiritual beings in a material worldBriefly relate this to energy levels.It’s easy to overlook all of the things that contribute to our sense of nourishment and fulfillment. It’s not just the food we eat, but all of the other factors present in our daily lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual awareness are essential forms of nourishment. When these “primary foods” are balanced, what you eat becomes secondary. I will support you in achieving all of your goals, from eating the right foods for your body to living an inspired, fulfilling life. RelationshipsBeing well connected with others is an essential part of life, and the quality of our relationships explains a lot about the quality of our life and our health. Friendships, love and intimacy, touch, sensuality, and effective communication are all key ingredients to personal fulfillment and happiness. Our relationships should fuel the body, mind, and spirit.CareerWork is a huge part of our daily routine, yet how many of us really enjoy it? Finding you work you love is essential to living a health, balanced life. Each of us has the power to try working for different companies, reinvent our careers, and seek out jobs that we find personally and financially satisfying. Most of us don’t realize the extent to which our lives would improve if we were doing work we loved.Physical ActivityPeople need to exercise. Our bodies thrive on movement, and quickly degenerate without it. The challenge is to find the types of exercise you enjoy most, and then build them into your life. You can go rock climbing, paragliding, surfing, in-line skating, or canoeing – or a 30-minute brisk walk every day may be all you need to keep yourself in shape. Your options are endless. Be experimental and find a routine you can nourish yourself with on a regular basis.SpiritualityWe all search for meaning in our lives and feeling at one with the world can help satisfy that longing. Spirituality can feed us on a very deep level and dramatically diminish our cravings for the superficial rewards of life. It’s worthwhile to develop and deepen your spiritual practice, whatever it may be – the traditional religion of your birth, daily meditation, reading inspirational texts, or walking in the woods.Integrative Nutrition encourages people to look at these aspects of life as a form of nutrition, a way to feed themselves at a much deeper level than food. The food you eat plays a critical role in your health and happiness, and discovering the right food is important. But the four forms of primary food truly nourish you and make your life extraordinary.