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6 Practical Tips For Increasing Energy Using Food
By Todd | January 10, 2008
Our food has a limitless supply of “energy power” that most of us barely tap into. We can all become more efficient eaters, and the purpose of this article is to provide 6 easy, practical tips for getting the most out of the fare we consume.
After each recommendation, I provide a “7 day trial” that you can implement for the next week. Try these exercises and begin to feel increased energy, greater focus and heightened awareness:
1. Chew
A few years ago, I attended a nutrition lecture that I will never forget. The speaker told the tale of his father, a Holocaust survivor who claims that chewing was the one activity that saved his life. Apparently, he and a few friends made a pact to chew every piece of food and drink a minimum of 150 times. No matter how small the bite or sip of water, they chewed and chewed. And they lived. Ask yourself: how often do I swallow my food almost whole, and what am I missing out by chewing more proficiently?
7 Day Trial: For the next week, chew all of your hard food a minimum of 50 times. This is beneficial for so many reasons: it will slow you down, bring greater awareness to your eating, and also help your digestion significantly. Make chewing a habit.
2. Go for a walk after you eat
A lengthy walk after eating can do wonders for your energy. Walking stimulates digestion and encourages gravity to do its natural work. People in the U.S. wonder how Europeans can eat so much butter and fatty foods, yet be so thin. One of the reasons is that they tend to go for long walks after a meal. This one activity can vastly improve your health.
7 Day Trial: For the next week, make a point to walk at least 15 minutes after you eat. Even if you have to walk around the block 5 times, do it. Even better: take a walk with a friend, be in an open space, and enjoy the outdoors…then go back to your daily life.
3. Drink more water during the day
Most Americans, and most people around the world, are completely de-hydrated and do not even know it! Water keeps the body lubricated, so that when a meal enters the system it is ready for work. How much water should you drink? I recommend at least 4 Liters a day and it is very important to drink at least 1 liter upon waking up in the morning, as this is when you body is most de-hydrated from a long absence of water.
7 Day Trial: For the next week, drink a big glass of water first thing in the morning (before you do anything else). Also, make a point to drink at least 4 additional 12 oz bottle’s worth during the day. You will see an immediate increase in energy.
4. Limit your eating after 7pm at night
I am not sure about the rest of the world, but this is where most Americans fail. Eating late at night is unhealthy for a myriad of reasons, but predominately because it disrupts digestion. At night, the body is ready for rest, and digestion is a process that requires a lot of hard work. Eating before bed time is simply not effective, as the food just sits in the stomach and causes grogginess and lack of energy the next day.
7 Day Trial: For the next week, do NOT eat anything past 7pm. You might be surprised how difficult this is, but I can assure you that you will a) sleep better and 2) experience a tremendous increase in energy.
5. Start your day with high protein breakfast
Simple carbs release sugar in the body at a faster rate than complex carbs, fats, and protein, and give the body an immediate “up” feeling. But it is short-lived, and if you are in the habit of a high carb breakfast you are constantly fighting a battle for energy during the day. Start the day off more balanced, and ingest a whole-grain cereal, eggs, or even an incredible nutritious health shake.
7 Day Trial: For the next week, eat NO carbs in the morning. Also limit, or stop completely, caffeine intake. You might feel drowsy for the first few days…realize this feeling is literally a withdrawal from a bad habit. Stay with it, and fill your body with complex carbs and protein to start your day.
6. Create the habit of Cardiovascular workouts
A minimum of 30 minutes of cardio workout, at least 4 times a week is a fantastic way to get the most energy out of your food. Regular cardiovascular exercise optimizes your food intake, and helps create vitality, resilience and health. Food is energy, and exercise is a mechanism for purposefully creating the flow of energy in your body.
7 Day Trial: For the next week, force yourself to get in at least 120 minutes of cardio (not straight though). This is especially necessary in the winter, when many of us become “lazy” and do not want to go outside, or go to a gym and exercise. However, if you want to get the most from your food, exercise is a necessary component.
TRY these exercises. They are simple, and can provide you unbound energy from the food you consume!
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Awesome article Todd. It lets me know I am doing a few things right, gives me a few gentle reminders, and finally it provides me with some new things to try!
Posted by: Peter on January 10th, 2008 at 10:27 amSome great tips Todd!
I’m surprised to read that walking after a meal is good for you. I had heard differently but it does sound like a good idea.
Posted by: ZHereford on January 10th, 2008 at 1:24 pmFinding your site was an accident thanks to google, but I like it
Posted by: Phil on January 10th, 2008 at 2:33 pmHi Todd
These just get added on to my list-to-do for this year.
Thanks.
Warm regards
Posted by: EngineerTiat on January 13th, 2008 at 9:59 amTiat
Except for the chewing, I’m doing everything you talk about. I’ll work on the chewing!
Posted by: Brandon Harshe on January 13th, 2008 at 8:05 pmThanks for the great comments guys…and Brandon…chewing is actually hard work! But it can be SO beneficial!
Posted by: Todd on January 13th, 2008 at 9:46 pmTodd
Thank you for submitting your post to Carnival of Tips!
I knew most of these but the chewing - that is definitely interesting! Has there ever been a study focusing on the weight of people who chew like that?
Posted by: Tip Diva on January 19th, 2008 at 8:13 pmPretty right healthy eating habbits are a must for smooth living style. You definitely have to care about what and how you eat… thanks for the compilation, looking forward to adapt to the tips.
Posted by: cipher on January 20th, 2008 at 1:16 amThanks Cipher– DEF try the chewing, thats one thing that has really transformed my relationship with food!
Posted by: Todd on January 24th, 2008 at 12:30 pmTodd
[…] want to fire up your metabolism and keep yourself powered up throughout your day. In his article 6 Practical Tips for Increasing Energy Using Food, Todd from We The Change explains: “Simple carbs release sugar in the body at a faster rate […]
Posted by: 10 Morning Habits to Build Your Day Upon | PickTheBrain on February 1st, 2008 at 9:55 amHey,
I stumbled across your webpage- your tittle kept me here and led me to read your article- really fantastic! I never heard of the chewing before- its curious, but it physiologically makes sense.
More people need to have protein breakfasts- the food companies push the high sugar, high fat cereals far too much.
Kind regards,
Dont be sad
Posted by: Dont be sad on February 3rd, 2008 at 7:35 am[…] 6 Practical Tips For Increasing Energy Using Food […]
Posted by: Primary Foods: The Key to GREAT Nutrition on February 5th, 2008 at 9:04 amSome very nice ideas here, many thanks!!
Posted by: Keith on February 6th, 2008 at 9:20 amTodd
Those are excellent tips. The tip about cardio exercise is particulary important.
Here is a free walking plan and a free weight loss exercise program.
http://www.lasting-weight-loss.com/walking-for-weight-loss.html
http://www.lasting-weight-loss.com/weight-loss-exercise-programs.html
All best wishes.
Posted by: Vee on February 15th, 2008 at 7:47 amGood article….
What if you don’t eat dinner till after 7pm?
Posted by: Jill Warner on February 26th, 2008 at 8:41 pmIts not idea Jill…but I understand and have to do it as well most of the time. Make sure to have your bigger meal earlier in the day, and a light dinner…and one that is not too heave in carbs.
Be careful of sugary drinks at dinner time too…not good. Water is best when eating later (and a glass of wine wont hurt either)!
Posted by: Todd on February 27th, 2008 at 11:41 amcool article, these are interesting thoughts!
Posted by: Toto Toilets on March 28th, 2008 at 2:08 pmThanks Toto!
Posted by: Todd on March 28th, 2008 at 3:21 pmThe 4 liters a day of water you should drink is a myth. i really wish people would stop putting that all over. If we really needed 4 litres a day, we’d be dead. All you need is about 3, 4 glasses of some kind of liquid (water, juice, liquid from food, etc.)
Posted by: RT on July 5th, 2008 at 2:15 amIf you’re urine clear, it basically means you have enough (or excess) water in your system.