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.
- Eat a macronutrient ratio that best meets your body’s needs
- 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|
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.