Reclaim Your Energy Tip #1

Do you wake up tired? Do you feel exhausted before dinner time?  Did you know that food can sap or re-charge your energy?  What we eat and how we eat has a direct connection to feeling physically vibrant and emotionally balanced. These simple modifications can help you reclaim your energy.

  1. Eat a macronutrient ratio that best meets your body’s needs
  2. Eat mindfully

Eat a Macronutrient Ratio that Best Meets Your Needs

Macronutrients are the nutrients we need in big (“macro”) quantities: carbohydrates, fats, and protein. Each of these play vital roles in providing our body with consistent energy. You can get an even flow of energy throughout the day if you find the best ratio for your body.

In general, this is the necessary range to fuel our energy and nourish our body:

  • Carbohydrate 30 – 40%
  • Fat 30 – 40%
  • Protein 20 – 50%

However, we are all different. The ideal carbohydrate, fat, and protein intake will vary based on your activity level, digestive health, age, etc. The key is to find your ideal macronutrient ratio, adjusting the percentage based on your individual need.

It sounds complicated. But it is quite simple when we pay attention to what we eat and how we feel 1 – 3 hours after eating.

Keep a Food and Mood Journal for 10 days. Track what you eat. Set a timer and 1 -3 hours later jot down how you feel physically and mentally using these guidelines:



Right Macronutrient Ratio Wrong Macronutrient Ratio
Energy Level


  • Energy is restored after eating
  • Have long lasting sense of wellbeing after your last meal
  • Feel hungry soon after eatingLow energy, fatigue, exhaustion
  • Drowsiness
  • Hyper, jittery, anxious after your meal
  • Tired but wired
Mental/emotional wellbeing
  • Feel re-fueled or restored
  • Uplift in emotions
  • Improved clarity of mind
  • Normalization of thought processes
  • Mentally slow, sluggish, spacey
  • Unable to think clearly and quickly
  • Unable to focus
  • Depression or sadness
  • Hyper-anxious, obsessive behavior
  • Anger or irritability

Eat Mindfully

Paying attention to how you eat can also help reclaim your energy. Some ideas to eat mindfully:

  • Start with a brief silence and three deep breaths
  • Give an expression of gratitude or prayer of thanks
  • Take a moment to observe your food before you start eating — the smells, colors, textures and tastes. This sends signals to the brain to stimulate the digestive processes that will optimize your digestion and absorption.
  • Reflect on all that went in getting your food to your plate.
  • Slow down and chew thoroughly. This allows time for more complete breakdown of your food and better absorption of nutrients. It takes about 20 minutes after you begin eating for your digestive track to send the signals sent to your brain that say, “I’m full!”

Finding the best macronutrient balance for your individual need can provide consistent energy and reduce stress on your body. Eating nutrient-dense, whole foods is the most effective, and most enjoyable approach to reclaim your energy.

Want to know more? Join me for a FREE 30 minute online class: Reclaim Your Energy. Simply let me know in the comments. 😁

Examples of recipes with a good mix of macronutrients. These are great base recipes; change out the proteins and the veggies.


Breakfast Egg Muffins – Simply Quinoa


How to Make Awesome Grain Bowls – Wholefully

5 Essential Tips for Non-Boring Salads – Hello Glow


Sheet Pan Dinners – Cooking Classy

2 replies
    • Diana Galindo
      Diana Galindo says:

      Fantastic Lisa! Next class will be Monday, July 26 at 12 CST or 6 pm CST. You can get an initial guide by signing up for my new mailing list (to get nutrition info and recipes as they are posted on colormyfood.) That way, you will also get the zoom link for the class. I look forward to meeting you online!


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