Vitality Foods - October 2015 - Santa Fe
Eating and Living for Energy
By Valeria Alarcón
Have you noticed how certain foods feel energy promoting where as others feel like they are robbing you of your vitality? Here's an easy way to play detective and discover which foods are providing you with energy. Commit to capturing what you eat (in detail) and how you feel 20 minutes after each meal, physically, emotionally and energetically.
Journal for at least five days and you'll begin to identify the food culprits. Each day the choices you make regarding your lifestyle and the foods you eat will either enhance your health, and longevity or compromise it. Here are some effective ways to enhance your energy and improve your health:
Food combination: Ensuring that 50% of your meal includes a variety of vegetables, 40% of a good source of protein (animal-based or plant-based) and 10% a healthy source of fat, will provide you with a good source of fiber to support your digestion and gentle detoxification. Thus, you'll experience increased energy and feel satisfied for longer periods of time. It is important to note that specific nutritional needs are based on your bio-individuality.
Supplements: Like vitamin D, SAMe (S-Adenosyl-L-Methionine), derived from an amino acid and B-complex, a balanced omega oil combination, and herbs like St. John’s Wort have all been shown to improve mood, energy and a sense of vitality. These supplements are especially helpful during the long winter months and when experiencing low levels of depression or experiencing stress.
Essential Oils: Lavender, Lemon, Lime, Blood Orange, Geranium, Eucalyptus Lemon, Cinnamon Bark are some of the many essential oils that support energy and your immune system. Please remember that not all essential oils are created equal, look for 100% derived oils from the bark, root, flower, stem or resin, there should be no carrier oils in 100% essences.
Protein smoothies: For the “go-go” person check out the June and July Evolving Santa Fe issues or visit Vitality With Val’s website for some tasty and energy promoting smoothies and vegetable juice recipes. It’s all about knowing how to combine vegetables, fruits, fats and a good source protein powder to make a smoothie that will keep you feeling satisfied for at least four hours.
Hydration: One must consume at least half of your weight in ounces of water. So if you weigh 130lbs then you must consume at least 65oz of water per day, more if you are traveling or live in a high altitude place. Here are five ways to enhance hydration on a cellular level; you can add freshly squeezed lime or lemon juice, or minced ginger, or sliced cucumbers and mint leaves, or add a pinch of Celtic sea salt or a couple of drops of chloroxygen.
Lifestyle: Proper sleep benefits your body with improved memory, metabolism, heart health and decreases stress eating during the day. Feeling rested supports our ability to respond to life rather than react. Fitness enhances your metabolism and stamina, maintains insulin response, it’s a great stress management outlet and supports healthy sleep patterns. How and with whom you engage in life can also enhance your overall sense of wellbeing or jeopardize it. So pay attention to your work/life balance or lack there of, and assess which relationships are mutually loving and supportive in your life.
The Tower of Power
Toast a slice of whole grain bread (sprouted seed bread is best)
Drizzle a little olive oil and add a few avocado slices
Add sauteed green, cooked in minced garlic and onions
Add a fried egg, or a few slices of Alaskan smoked salmon
Garnish with a hand full of sprouted greens
This well balanced meal will satisfy your hunger for at least four hours! Enjoy!
Valeria Alarcón is a Holistic Health Coach and Advocate AADP, whose mission is to inspire, educate, and empower individuals who are committed to reclaiming life and vitality through health and wellness.
As a cancer survivor Val knows what it takes to reclaim life and vitality, and she is delighted to be of support to her community. For more information visit www.VitalityWithVal.us