You know those days when you just drag through? No matter how much coffee you guzzle down, you just can’t shake that sluggish feeling.
Sure, not getting enough sleep contributes to low energy. But you might be surprised to learn your chronically crappy grocery list plays a major role too.
The foods filling our fridges and pantries have a powerful impact on how vibrant, focused, and lively we feel from one hour to the next. Here’s how to effortlessly upgrade your regular grocery list to bounce back from fatigue and finally feel like your best self no matter the day.
Complex Carbs
Did you know that 95% of Americans don’t get enough fiber, and this missing link could secretly be draining you of oomph.
The deal is refined grains like white bread, bagels, crackers, baked goods, and processed snacks cause rapid blood sugar spikes and crashes. It’s like being on a rollercoaster all day long! Not exactly sustainable energy.
The solution? Swap out those drained refined grains for fiber-rich whole grain versions whenever you can.
We’re talking hearty steel cut oats, nutty brown rice, chewy farro, earthy buckwheat, al dente whole grain pasta, nutritious barley, seedy Ezekiel bread, and superstar quinoa.
These complex carb all-stars pack way more nutritional bang for your buck. You should aim for at least 25-35 grams of fiber daily. The fiber keeps blood sugar nice and steady, so your energy levels stay locked in for hours on end. No more midday snooze fests!
Protein
That sluggish spell that reliably hits a couple hours after a carb-heavy lunch? That’s thanks to insulin surges and drops. Combining fiber-rich whole carbs with protein and healthy fats though prevents this.
Protein provides the building blocks for vital energy production and powers us through the daily grind without veering into sleepiness. Good quality protein takes longer for your body to break down, meaning no more mid-day energy crashes!
Each week, load up your cart with eggs, Greek yogurt, cottage cheese, nuts and seeds, wild-caught salmon and tuna, grass-fed meats, and plant-based proteins like lentils, edamame, and tofu.
Shoot for ~20-30 grams of protein per meal to keep you satisfied for hours. Mixing animal and plant proteins through the week ensures you get all essential amino acids covered.
And don’t forget the vital protein powder! Whip up smoothies, pancakes, or overnight oats for an extra nutrition + energy punch.
Healthy Fats
For decades, fat got a bad rap for weight gain and heart disease. But science now shows quality fats are 100% essential for balanced energy and appetite control throughout the day.
Fats eaten in appropriate portions make hormones, absorb some vitamins, cushion organs, insulate nerves…OH! And provide sustainable fuel for every cell in your body. Kinda important!
Avocados, olive oil, nuts, seeds, coconut oil, full-fat Greek yogurt, and fatty fish like salmon and sardines stock your body’s energy bank. Without enough fat stores you quickly end up running on empty.
When shopping, seek out bountiful omega-3s found in walnuts, chia seeds, and wild caught salmon. Omega-3 deficiency is rampant and leads to some serious metabolic and energy dysfunction.
For salads and cooking oils choose rich olives, avocados, nuts/seeds, or their oils rather than chemically-processed canola and vegetable oil which cause inflammation. Watch out for “vegetable oil” hiding everywhere from dressings to pre-made curry sauces.
Hydrate Like You Mean It
Dehydration is no joke and zaps energy faster than anything else. Just a 2% water loss causes noticeable physical and mental drain according to research.
Sneaky symptoms like brain fog, headaches, fatigue, and crankiness kick in with even mild water loss. Left unchecked, severe dehydration causes organ damage and eventual death.
Sufficient fluids transport nutrients, remove waste, regulate temperature, cushion joints, fill cells…the list goes on. No other beverage hydrates as effectively as plain water.
Ditch sugary sports drinks and juice. Stick mainly to water and herbal tea instead and aim for ~2 liters daily as a general guide. Tally up your intake if needed at first. Apps like WaterMinder make it easy.
Infuse your water with fresh fruit and herbs or add electrolyte tablets when bored of plain. Seltzer water, coconut water, and the occasional green juice also diversify fluid sources.
It’s best to chug a full glass first thing when you wake up and sip consistently through the day. Waiting until you feel thirsty means you’re likely already dehydrated.
Wrap-up
Not sure where to start upgrading your grocery list and eating habits? Focus on crowding out processed snacks in favor of whole food versions first. Visit a natural foods company to expand your grocery list in a smart way.
Gradually ramp up veggies and swap refined grains for whole ones. Model each shopping trip after the last until upgraded staples feel second nature. Consistency breeds results!