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Natural Ways to Increase Energy

Vitamins don’t give you energy. *Mic Drop*


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What?!? Did you know that?! Yeah, your body is able to generate energy from calories, and vitamins + minerals don’t have them. We often see wellness drinks and products promising better energy from vitamins & supplements which can be slightly misleading. The best way to have sustained energy is to nourish and support your body from within.


What DO vitamins do? Cells run on something called ATP which is created from glucose in food and vitamins can support metabolic pathways to help your body produce energy more efficiently, but if you aren’t lacking in these vitamins, taking more won’t help. If your diet is not providing sufficient nutrients, giving these pathways a boost can mean you feel better, sleep better, reduce stress on the body, improve mental clarity or nutrient absorption all of which can improve your natural energy.


What is a good place to start? You can incorporate healthy practices like drinking more water, getting sunshine & movement every day, and eating a diet rich in fruits and veggies and other whole foods, but if you’re already doing this, what can you do to take it to the next level if you’re feeling less than your best self.


  • Vitamin B12 - This is the most commonly thought of vitamin for energy. This vitamin helps your body effectively transform food into energy that cells can use and keep nerves & cells healthy, helping avoid fatigue. There is no evidence that those who consume enough B12 would benefit from additional supplementation though, just something to consider if following a plant-based diet or one low in B12 foods.

  • Iron - Iron is responsible for helping red blood cells carry oxygen to important tissue - without this, cells aren’t able to do their job and can leave you feeling fatigued, short of breath, or weak. *DO not start iron supplementation without first checking your levels with a doctor (2)

  • Vitamin D- Vitamin D deficiency can affect your immune system and make you feel run down not to mention be a cause of chronic fatigue. People that do not get enough vitamin D from food or live in areas where they don't receive enough sunlight throughout the winter are at risk for deficiency.

  • CoQ10 - this powerhouse is found in all the cells in the body, but concentrated in the heart, kidney and liver. Your cells use this to make energy and protect against damage, so without enough, cells can’t create enough energy which leads to fatigue

  • Ashwagandha - An Ayurvedic herb that works by enhancing your body’s resilience to physical and mental stress which can inhibit your energy levels. It’s thought to improve mental fatigue & stress, and also alleviate fatigue associated with exercise. (4)

  • Rhodiola - This herb may help enhance performance and ease mental fatigue and help your body recover faster. (5)


All of these options can help if they address your specific issue but if you feel unnecessarily tired all the time, it’s a good idea to check in with your doc to rule out anything else going on. If you’re mostly a healthy person, take a look at your diet, sleep and movement habits and see where you can make some changes first.

Have you tried any of these supplements? How are your energy levels?



*For Educational and Informational Purposes Only. I am not a doctor and any recommendation is not intended to diagnose, treat, cure, or prevent any disease. Make sure to consult your doctor before starting any new supplements.*


Resources:

3) https://pubmed.ncbi.nlm.nih.gov/25210673/

 
 
 

Level Up Your Salad

Salads are one of my favorite meals and ways to pack in nutrients with leafy greens, healthy fats, and plant-based protein.

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Here are some ways to level up your #basic salad:


Leafy Greens -

I am not talking about your iceberg wedge salad here. Hard pass - where is the flavor? Bring me spicy arugula, some chard, earthy kale, or even mild spinach. Take your pick but I love to mix/match my greens.

Mix up textures-

Salads don’t have to be raw, that isn’t nourishing in the colder months and gets boring, not to mention can get a bit taxing on your digestion. I love to lightly blanch my greens, or roast and stir fry veggies to add to my raw ingredients, the combo of crunchy raw + softer cooked is more interesting for sure.


Think outside the salad box -

My favorite signature salad often includes things you don’t expect to see in a salad. Roasted Brussel sprouts? Sure! Stir fry cabbage? Yes! Sweet potato chips? Ahuh honey. The only limit to your salad experience is your creativity. Cooking your veggies in spices also ensures your salad has alot of flavor. I love garlic, Trader Joe's Umami & Everything But the Bagel Seasonings.


Follow the rainbow -

How many colors can you get into your salad? Challenge yourself to see how bright you can make it, green, purple, orange, red all belong in your salad. It should be pretty to look at and eat!


Get friendly with fat -

Fat = flavor. Throw some avocado, hemp seeds, nuts and a homemade dressing on it. Do it.


Grains for gains -

If a salad doesn’t usually fill you up, add some whole grains. My favorites are farro & quinoa which both pack some extra proteins so you can keep your #gains.


Perfect Protein -

Your plant-based fat and grain choices will provide a lot of protein to your salad, and news flash = PLANTS HAVE PROTEIN. But if you want to take it one step further, throw some tofu, lentils, or beans on there to really #levelup


Adding flavor, fat, and protein ensure your salad is not just a snack or something that leaves you rummaging around in the cabinet looking for a snack a little later. What are your favorite salad add-ins?


Check out some of my salad recipes here!


 
 
 

Let's Talk about Hemp Baby


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Hemp SEEDS that is.


I remember the first time I saw hemp seeds I was working at a software company and a woman in the kitchen was throwing them on her oatmeal. I thought they looked weird and after she left I peeked at the label.

Even then, with an amateur interest in nutrition, two big things on the label stood out to me, Protein + Fat. For someone following a plant-based diet, these are important macronutrients.


Protein-

Hemp contains all of the 9 essential amino acids (meaning they must be consumed in the diet) and is a great plant-based protein choice. Many plant-based proteins can contain phytates which make mineral absorption more difficult, but hemp does not.


Fats-

Hemp seeds are not just any fat, they are rich in omega 3's, specifically Alpha-Linolenic Acid (ALA) which is an essential fatty acid and must be consumed in the diet. It can also be converted to DHA and EPA in the body. If following a plant-based diet, these omegas can also be found in other foods like flaxseed, chia seeds, and walnuts.


A diet high in processed food offers on average about 10X the amount of omega 6 versus omega 3. Omega 6, boasts health benefits like reduced risk of heart disease, but when out of balance with omega 3 consumption can lead to inflammation and oxidation in the body. A focus on increasing omega 3's to gain better health benefits can help.


Here are some of the health benefits of omega 3's:

  • Fight depression & anxiety

    • Some studies show that people who consume omega-3s regularly are less likely to be depressed and one study even showed that consumption of EPA was as effective against depression as a common anti-depressant drug (1) (2)

  • Reduced risk metabolic syndrome & cardiovascular disease

    • Omega-3 fatty acids can improve insulin resistance, inflammation, and heart disease risk factors in people with metabolic syndrome (3)

  • Reduce Inflammation

    • Long-term inflammation leads to increased risk for things like cancer and heart disease. High intake of omega 3's has been shown to reduce inflammation. (4)

  • Improve Bone & Joint Health

    • Omega-3's can help with bone strength by increasing calcium absorption and help with reducing joint pain. (5


Nutritional Benefits-


Beyond these macronutrients, hemp seeds are a nutritional powerhouse. One serving (3TBS) of hemp seeds offers :

12 grams omegas 3's

14 mg of calcium (2& DV)

2.1 mg of iron (20!!% DV!)

140 mg magnesium (50% DV)

330 mg phosphorous (40% DV)

240 mg of potassium (8% DV)

1.98 mg of zinc (25% DV)

22 micrograms (mcg) of folate (8% DV)


Hemp seeds also contain vitamins A, C, B1, B2, B3 and B6. I always keep hemp seeds in my fridge and add them everything including oatmeal, smoothies energy balls, baked foods, salads, on top of toast with nut butter and my homemade pesto recipe here.


Healthy fats are your friend, and in this case, have a ton of health benefits and plant-based protein. What's not to love?


Try them out if you haven't already, they're a great versatile, tasty, healthy addition to any meal - sweet or savory.



References:


 
 
 
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