Fuel Yourself With Love

Look at your body as if it were a race car. Would you put in cheap fuel? Absolutely not. Yet that is what millions of people do every day, even though they have high demands on their mental and physical performance (especially in the workplace).

But poor fuel leads to poor performance and low energy. Love is a great fuel, and combining fuel for our thoughts with the primary fuel for our bodies, food - you can fix your performance problems by eating for all day energy.

That's the little secret experts want to let you in on. The best sources of energy don't come from an energy drink in a can or a shot in the arm. They come from your plate. Read on to find out what experts say you need to get energised.

A note on energy drinks

Now experts are not saying that energy drinks don't make you more alert, but many of these drinks contain caffeine, sugar and other ingredients which can over stimulate your body, and if consumed over time, can lead to adrenal burnout (leaving you chronically fatigued).

Take note that the research of caffeine in coffee is still in its infancy, and I'm not saying that because I like my cup of joe. There has been evidence that caffeine or coffee is linked to a reduced risk of diabetes and dementia. Results show that older adults who have mildly impaired memories won't worsen to Alzheimer's disease thanks to about three cups of coffee a day. The results support previous findings in mice.

Is coffee healthy for you?

Blood caffeine levels at the beginning of the study were 51% lower in people with mild cognitive impairment who progressed to dementia in two to four years of follow-up. Meanwhile, those who had stable mild cognitive impairment had caffeine levels equivalent to several cups of coffee. In fact, none of these people with that level of caffeine developed Alzheimer's disease during the study period.

Coffee v smoothies: Which is better for you?

In mice, the researchers had found that caffeine interacts with some ingredient in coffee to boost blood levels of a critical factor that fights against dementia. While they do not say that drinking coffee will definitely shield you, moderate consumption could reduce your risk of Alzheimer's or delay its onset.

Moderate caffeine/coffee intake also appears to reduce the risk of several other diseases related to ageing, including Parkinson's disease, stroke, type II diabetes, and breast cancer. Green tea also has caffeine, and according to experts regularly drinking green tea could protect the brain against Alzheimer's and other forms of dementia. The benefits of green tea are explained more later, as it's one of the suggestions for energy given by the experts in the list further down.

Does green tea guard against dementia?

However, nutritionists warn that energy drinks are a different story entirely. I recently met a nutrition colleague who knew first hand the consequences of regularly consuming energy drinks. When she was in college, Sarah used to work for a very well-known energy drink company. She and her friends would regularly receive cases of the drink to take home after their shifts. At first, she really liked having constant access to the product; she would drink a couple of cans a day and the energy boost would last throughout most of the day.

After the first two months, those two cans a day turned into four cans and Sarah discovered that she didn't function as well without the drink. After realizing her dependence on it, she began to cut down on her consumption and eventually eliminated it altogether. During this time she experienced caffeine withdrawal symptoms, such as headaches, anxiety and irritability.

Sarah's story is more common than you think; many people in this country regularly consume energy drinks on a daily basis in an attempt to make up for a lack of sleep or a poor diet. I'll admit that the idea that a flashy can filled with liquid will give you energy that lasts for hours is pretty sweet. But in real life, that energy always comes at a price.

If you want the benefits of an energy boost without the crash, pay close attention to the below statement.

"A proper diet is the key to long lasting energy."

Here's what experts suggest you can use food to refuel your body and truly deliver all-day energy.

1. Blast fatigue with Bs. B vitamins fuel your energy levels. It's not so much that B vitamins shock your body with energy, as much as they help to maintain healthy energy levels. B vitamins, B-12 in particular, feed your nervous system and encourage mental clarity and concentration and memory function. B-12 is also involved in red blood cell formation, which is crucial in preventing anaemia (the deficiency of red blood cells). Anaemia can also cause fatigue and low energy levels and a B-12 deficiency can lead to anaemia (or make someone who is anaemic worse). B vitamins also boost your mood and help ward off feelings of depression.

   Eating a diet rich in B vitamins is key to sustain a steady influx of energy all day long. Foods rich in B vitamins are:

   • Avocados
   • Dairy
   • Meats/seafood
   • Organ meats
   • Eggs
   • Caviar
   • Green Peas
   • Yams
   • Broccoli
   • Asparagus
   • Turnip Greens
   • Bell Peppers
   • Spinach
   • Peanuts
   • Sunflower seeds
   • Cashews
   • Hazelnuts

   Nutritionists recommend eating at least one serving of B vitamin rich food with each meal for sustained energy that lasts.

2. Get your zing with zinc. Zinc, like B vitamins, is crucial for your energy levels. Zinc is an essential mineral that is needed for a healthy immune system, and supports growth and development. Zinc is also involved in energy production because it helps to make enzymes that we need in order to make energy. Symptoms of zinc deficiency include lethargy and low stamina. And for you guys reading this article, another reason to sneak in more zinc into your diet is that it increases libido. Oysters are very rich in zinc, are also a well-known aphrodisiac.

   Foods that contain the most absorbable form of zinc are:

   • Shellfish (particularly oysters)
   • Eggs
   • Poultry
   • Liver
   • Meat
   • Yoghurt

   Foods such as: Shitake mushrooms, spinach, asparagus, pumpkin seeds and green peas are good sources of zinc, but the zinc in these foods are not as well-absorbed as those listed above.

3. Antioxidant C. Vitamin C is not known for energy boosts. This antioxidant generally doesn't improve energy levels independently, but works in conjunction with other nutrients to encourage healthy energy levels. For example, I briefly discussed further above in this article how experts suggest a deficiency in B vitamins can cause or add to an existing anaemia. Anaemia occurs when there are a lower than normal number of red blood cells. Red blood cells are responsible for bringing oxygen to your body's tissues. Iron is needed to create healthy red blood cells; without sufficient iron levels, a person will develop iron deficiency anaemia and can develop constant fatigue and low energy. Vitamin C increases the absorption of vegetarian forms of iron (non-heme) found in foods such as, eggs and spinach, so that your body gets the iron it needs and so your energy levels stay high.

   If you're anaemic, be sure to eat foods rich in heme iron (meats, seafood organ meats) and non-heme iron and remember to always include a little Vitamin C.

   Foods rich in vitamin C include:

   • Strawberries
   • Citrus fruits
   • Bell Peppers
   • Kiwi
   • Guavas
   • Papayas
   • Broccoli
   • Cauliflower
   • Brussels sprouts
   • Red and green hot chilli peppers
   • Kale
   • Mustard greens
   • Thyme
   • Parsley
4. Green tea - grab the green. Green tea consumption has exploded in recent years. One of the reasons for its popularity is its antioxidant levels, which have anti-cancer properties. Green tea also has B vitamins, which help to maintain normal energy levels and aid in how your body metabolises carbohydrates. If you are worried about your caffeine intake, although green tea contains caffeine (on average 15-50 mg per 8 oz. cup), it's still lower than an 8oz cup of coffee, which can contain anywhere from 90-120mg.

   If you want to further minimize stimulant intake, consider purchasing a green tea with lower levels of caffeine, such as Japanese Bancha or decaffeinated green tea. Also buy loose green tea, loose green tea contains less caffeine than tea in a tea bag.

The next time you feel your energy levels dropping, instead of reaching for a cold energy drink, fill your plate with the energy boosting foods the experts suggest, you won't be disappointed.

Food is as powerful as drugs

If your diet consists of processed foods and highly caffeinated processed beverages like pre-packaged energy drinks, you're setting yourself up for even more stress than your day is already throwing at you. Some research shows that excessive consumption of caffeine can lead to anxiety. The solution is to use diet to calm your stress, rather than elevate it. Experts warn we need to religiously nourish our body with proper nutrition, exercise, recreation, sleep and relaxation techniques.

Nutrition experts say that a prescription for healthy living, and one which pretty much guarantees to flip your fat-burning switch to the "on" position by avoiding the trigger of excess insulin to make you fat, is the group four foods. Food you can hunt, fish, gather, or pluck.

Slash your stress using your diet

What can bring down the strongest individual down, but cannot be avoided? Stress. It's a silent but deadly killer. Stress can break your body down both mentally and physically; it can lower your immune system and can create inflammation in the body.

Foods that relieve stress.

However, it's not all gloom and doom - the good news is your body can repair itself when given the right materials. One of your body's best defences against stress is food. If you're stressed out, a lack of a nutritious food will make a bad situation worse.

If your daily diet consists of vending machine treats, fast food and cola and averages about four hours sleep per night, then you're in for a fall. Eventually, the lack of sleep and poor diet and onset of stress which these will bring is certain to drain you mentally and physically.

You'll feel physically weak and notice you pick up colds pretty easily. But even when we see the signs, we refuse to listen to our bodies. Despite feeling "out of sorts", we will obstinately chalk up our low energy to life or on-the-job stress.

If this strikes a chord with you, do some damage control. See how you feel inside. Do you feel hollow? Are you unable to get rid of your sluggishness?

These are signs you need to change how you eat, and fuel yourself with some much need love - with the right foods.

Experts say this can be done by rebuilding your diet from the ground up. You will still have to deal with stress, but your diet will help to counteract it.

Your diet will be a work in progress, but that's life! The point is, your diet will help to heal your body of stress related damage.

The key components of fighting stress with food that experts have shared are centred on healing the body, while simultaneously promoting calm. I provide an example of one such nutritional plan below. Some will be an emphasis on informatioon already shared above, but with a focus on zapping stress.

1. Healing your adrenal glands. The adrenals are small glands that sit on top of the kidneys; they look like little top hats. At first glance, these tiny glands seem insignificant, but don't be fooled - they pack quite a punch.

   The adrenals are made up of two distinct parts: the medulla and the cortex. The medulla secrets adrenaline, which helps your body deal with high stress; the cortex releases cortisol which reduces inflammation within the body. The adrenals will try to keep your body balanced by producing the necessary hormones, however, if you've been under stress for a long time, you run the risk of adrenal fatigue. Many people suffer from adrenal fatigue without even knowing it; one of the tell-tale symptoms is a constant, tired feeling.

   The adrenals need specific nutrients to function well: protein, water, fat, salt, B vitamins and Vitamin C. Good examples of ideal, healthy fats are: Extra virgin olive oil, Omega 3 rich wild caught salmon, avocados walnuts, chia and flax seeds. Quality sources of protein include: Chicken, fish, red meat, eggs and nuts. The B vitamins present in the foods spinach, parsley, broccoli, beets, mustard greens and asparagus are great for promoting a healthy nervous system - an important component to managing stress. Great sources of Vitamin C include: Berries, peppers, kiwi, guava, papaya, citrus fruits and tomatoes.

   The great thing about tomatoes is that they get better for you once you cook or process it, as they are packed full of an important nutrient called Lycopene. The cooking process can actually increase Lycopene content by 50%, which can protect the skin against the Sun's UV rays, and which scientists think may cut the risk of certain diseases.

   Let's not forget the salt, as the adrenals need it. I know that a lot of people are fearful of sodium, but the salt that I am talking about is quality, unrefined sea salt, such as Celtic sea salt. This salt is rich in trace minerals, the adrenals need these minerals to function correctly. You can find Celtic Sea Salt online or in your local health food store.

   Stress causes inflammation and feeding your adrenals helps to keep inflammation low. Inflammation is responsible for causing pain and disease - two things that everyone can do without.

2. Ante up with antioxidants. Antioxidants help to protect cells from damage. Every day we are faced with toxins in our air, food and water that cause oxidative stress in the body; antioxidants act as tiny soldiers that fight back against these toxins. Think of oxidative stress as rust on a metal pipe - antioxidants help to prevent this rust from forming. If you are under serious internal stress and dealing with environmental stress, antioxidants should definitely be part of your diet.

   Antioxidants are key to ageless beauty.

   The most common antioxidants are Vitamins C and E. Foods rich in antioxidants are as delicious as they are powerful. Foods that contain antioxidants are: Berries, citrus fruits, avocados, spinach, sunflower seeds and almonds. Green tea also contains antioxidants, such as catechins. According to a 2004 Harvard health publication, catechins are even more powerful than vitamins C and E in preventive oxidative stress. Drinking green tea also reduces the risk for several cancers, including, skin, lung, breast, bladder and colon.

3. Silence stress with serotonin. Do you know the warm, tingling you feel when you're in a good mood? That's the rush of the hormone serotonin being released from your brain. Serotonin is the "feel good hormone" and is crucial to battling stress. Your serotonin levels are directly related to your mood. The higher your levels of serotonin, the better you'll be able to handle stress.

   Serotonin is produced from the amino acid, tryptophan. Tryptophan is found in a variety of foods; the foods with the highest levels are:

   • Shrimp
   • Turkey
   • Cod
   • Tuna
   • Chicken
   • Halibut
   • Calf Liver
   • Spinach
   • Venison
   • Asparagus
   • Salmon
   • Mustard greens
   • Kelp
   • Eggs
   • Cheese

   A word on cheese, we do worry about our waistline when eating cheese due to its high fat content, and alkaline diets label it is highly acidic, but it's worth remembering that cheese has protein, and calcium which is also necessary for strong bones and teeth. The chewiness and flavour of cheese also stops the erosion of our teeth by counteracting the acidity of foods like fruit and sugary drinks, as it stimulates saliva (the body's own defence system) neutralising the mouth against acid. If we keep our portion sizes moderate, it shouldn't be a problem. Use a mature cheese, as it has a stronger flavour, and less will go a lot longer.

   Serotonin is also released when you exercise. This makes sense since a workout is one of the best stress relievers - yet another great reason to get out there and bust a sweat!

We can't hide away from the world, isolation is not the answer, so we need to learn how to cope with stress. You can definitely take action to minimise it. That's how you can beat stress through good nutrition.

And when you fuel yourself with love, you'll discover you have the energy to take on the stress of the world!

Yours in love,