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Eating for Energy: The Link Between Your Food and Your Mood
by Susie Michelle Cortright of momscape.com
"The Energizer Bunny." That was my nickname in college. These days, it's all I can do to keep my eyes open while reading Pat the Bunny to my 10-month old.
Motherhood takes a toll on the body, the spirit, and the internal clock. With sleep deprivation, poor nutrition from on-the-go meals, and the added whollop of a steady stream of stress, it's no wonder we sometimes drag a bit.
Nursing mothers face more energy zappers; research shows they often lack essential vitamins and minerals, including iron, calcium, magnesium, and zinc. Adding insult to injury, a diet deficient in magnesium and iron may actually contribute to insomnia.
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The bottom line: we moms need all the help we can get.
The connection between the food we eat and our energy level is common sense. We have all felt the lethargy after a holiday meal and the spring in our step after a wholesome breakfast. But is there a way to tailor our eating routines to maximize energy levels all the time?
Experts say yes.
Many of the most significant causes of fatigue are under your control because food and mood are linked in a variety of ways. Fatigue may set in if you have a food allergy or intolerance, for example. A food-mood diary can help you identify reactions to certain foods. Be especially conscious of your intake of wheat, soy, peanuts, corn, eggs, and dairy products, since these are some of the most common allergens.
Some links are more universal. Chemicals in foods, for example, can have a profound effect. Certain food additives, such as monosodium glutamate (MSG), may actually change your mood, and we all know how caffeine can make us jittery and restless, sometimes interfering in a good night's sleep. At these times, a late-night drink may seem like the answer, but alcohol causes the body to lose nutrients and that little indulgence can actually warp your sleep patterns.
Food amounts, types, and combinations can also affect energy levels. Since it takes longer for our bodies to digest fat, more blood goes to the stomach and intestines—actually shunting blood away from the brain. This partially accounts for that tired, drowsy feeling. And carbohydrates (both simple and complex) trigger heightened seratonin. The result? A more calm—but lethargic—you.
So what should we eat when?
Eating on the go can lead to poor eating habits, which leads to short energy supply. So plan ahead for those times, and take a multi-vitamin/mineral supplement as insurance. If you're not pregnant or nursing, try some energy herbs.
Turns out snacking may not by such a bad idea. Marsha Hudnall is the Nutrition Director for Green Mountain at Fox Run in Ludlow, Vermont. "Busy moms should make sure to feed themselves regularly—at about the same times daily and three meals a day plus snacks if they are hungry," Hudnall says.
Eating every few hours helps your body use nutrients more efficiently. It stimulates the metabolism, keeps your blood-sugar levels steady, reduces stress on your digestive system, and decreases hunger, which means you'll be less likely to overeat when mealtime finally rolls around.
"Calories should be adequate—no very low calorie intakes in an attempt to lose weight," Hudnall says. "That short-circuits the energy supply." The average adult needs 2,000 calories per day. A 140-pound woman, for example, requires 1,500 to 1,700 calories per day, plus another 300 calories if she works out. Most doctors recommend a diet with 60 to 65 percent of these calories coming from carbs, 20 percent from protein, 15 to 20 percent from fat.
more...Eating for Energy -- The link Between Food and Your MoodEating for Enrergy: The Link Between Your Food and Your MoodMommydays.com - Just For Moms
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