10 Ways to Increase your Energy Naturally

Have you felt that afternoon or mid-morning lack of energy? Do you reach for something sweet or caffeinated to give you a jolt? That's right, we all know it. As good as they taste, those sweets and caffeinated foods/beverages give you a cheap thrill of energy then they drain you the rest of the day. Here are 10 ways to increase you energy without sugar or caffeine from my days at Integrative Nutrition (amended for you moms):

1) Reduce or eliminate caffeine: The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent. If you need something to get you going in the morning try some hot lemon water, a decaf or herbal tea or a weak coffee/tea until you adjust.

2) Drink water: Most Americans are chronically dehydrated. Pregnancy and breastfeeding requires you to consume even more water. Before you go to sugar or caffeine, have a glass of water and wait a few minutes to see what happens. Caution: Soft drinks are now America’s number one source of added sugar. Are you having trouble remembering to drink water? Buy yourself a reusable glass or stainless steel water bottle that makes it convenient and fun.

3) Eat dark leafy green vegetables: Green is associated with spring, the time of renewal and refreshing, vital energy. Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood and strengthening the immune system. Broccoli, collards, bok choy, kale, mustard greens, broccoli rabe, arugula and dandelion greens are some of the many to choose from.

4) Use gentle sweets: Avoid sugar and chemicalized artificial sweeteners. Use gentle sweeteners like maple syrup, brown rice syrup, agave nectar and liquid stevia. Also eat sweet vegetables such as yams, carrots and beets especially at lunch.

5) Get physical activity: Start with simple activities, like walking or yoga—start with 10 minutes a day and increase. Make this a standard part of your day. Simple exercises like walking and stretching can be done long before a post-partum mom gets the "okay" from her caregiver to do heavier exercise. Park or get off the train a few extra blocks from your office. Walk the kids to school instead of driving. Do family yoga in the evening.

6) Get more sleep, rest and relaxation: When you are tired or stressed your body will crave energy. Is pregnancy discomfort keeping you up? Do you have a baby waking every few hours for a feeding? As much as possible, go to sleep early and gently mold your baby's sleeping habits to allow for more restful nights. If you need down-time during the day, find a way to make it happen. Hire help if needed.

7) Evaluate the amount of animal food you eat: Eating too much meat, dairy, chicken and eggs can lead to low energy. So can eating too little! Experiment. Respect your body’s individuality.

8) Take time for yourself: Find activities that restore your energy, such as a walk, a bath, a museum, a movie or whatever you enjoy, and schedule a weekly date with yourself to do these things!

9) Get in touch with your spirituality: We are spiritual beings in a physical world. Find ways to get in touch with your spiritual side, be it meditating, dancing, drawing, church, temple or being in nature.

10) Get rid of relationships that drain you: People can drain you of your energy. It doesn’t mean that they are bad, but it is good to notice who drains you and why. See if you can transform those relationships by communicating and setting boundaries, or end the relationship.

Anemia during pregnancy

I just got a call from my midwife with my blood results and it showed that my iron was low. I am anemic. This also happened to me during the last trimester with baby #2. This was good news to me since I have been sluggish lately and was thrilled to know that there was an easy way to get more energy! There are two ways to treat low iron: diet and supplements.

Diet

Our bodies are designed to absorb two forms of iron: (1) from animals [heme iron] and (2) from plants [nonheme iron]. Animal based iron is the easiest for our body to absorb but animal meats do not contain as much as plant based foods do.  The National Institutes of Health, NIH, has great charts that show you how much iron is in each food if you click here.

You can encourage your body to better absorb plant based iron by consuming it with foods high in vitamin C (citrus, strawberries, peppers, etc.).  Do not consume your iron foods with tea that contain tannins, calcium, unsoaked beans, or unsoaked grains.  The reason why grains and dried beans should be soaked for several hours before cooking is to neutralize the phytic acid (phytates) that inhibits iron, zinc, calcium and other nutrient absorption.

Some fun sources of iron include the recipe for pregnancy tea (containing high iron nettles) and good quality dark chocolate (just don't go overboard).

Iron Supplement

Mainstream caregivers will tell you to take an iron pill daily. The issue with iron pills is that they are hard for the body to digest and can cause digestive issues leading to constipation.

The best version of iron for your body is absorb is the form that is found in food, thus a whole food based supplement is the best for absorption. There are not many choices out there and Floradix is the main product that is recommended.  According to Amber Canaan, for www.livestrong.com: 

• "Floradix supplements contain iron gluconate, a form of iron that is easier for the body to absorb than other types of iron, such as ferrous sulfate. Also included are vitamins, including vitamin C, B-1, B-2, B-6 and B-12. Floradix also contains herbs including fennel, nettle wort, African mallow blossom and ocean kelp."

Floradix is available at most health food stores but you will get the best rate at Vitacost (you get $10 off your order if you use this link).




What do I do?


Both times that I have found out that I was anemic, I closely looked at my diet and made as many changes as I could see.  What jumps out to me is that I should have more vitamin C and skip my weak cup of black tea (a sad loss for me). It also gives me a good excuse to buy some high quality liverwurst. I already cook my own beans and grains by soaking them first so I am good in that area.  For extra protection, I take 10mL of Floradix daily. The dosage is 20mL daily but I also get some iron in my whole foods based prenatal vitamin and diet.

Eating for two

Image: kratuanoiy
FreeDigitalPhotos.net

As you know, I do not believe that you should double your consumption (eating for "two") while pregnant but you should be aware that you are eating for "two" living beings that have nutritional needs.

Eating habits are a very sensitive topic since there are so many food sensitivities and dietary styles.  My professional experience and personal experiences have meshed into these viewpoints.

You are eating for the sole purpose of nourishment and you will not feel satisfied if you are eating foods that your body does not want. That is why you can eat a whole pint of ice cream or a whole bag of chips and feel sick but not satisfied.  It is important to be aware of how balanced your daily foods are and to know if your body is telling you that you are missing something.

Protecting your Own Health

The woman's body is made to take care of the baby first.  So if the mother is not consuming her nutritional needs during pregnancy, the body will take it from other parts of her such as her hair or her teeth.  The body will also hold back nourishing the baby in these areas too.  Mothers who were undernourished during pregnancy especially the first trimester (or had pregnancies too close together) often experience tooth issues after pregnancy or have children who have tooth decay at a very young age. This is important stuff and just popping your prenatal vitamins does not ensure proper nourishment!

Cravings

Food cravings are a wonderful clue.  Our body often gives us a craving when it is missing a nutrient.  The craving usually says "I need something now!" and we often misinterpret that to mean "I really need the  jelly donut that I just saw." During a time of craving, it is good to take a step back and deconstruct why you are having it. Are you thirsty? Are your meals and snacks well rounded enough? Are your fruits and vegetables filled with varying colors (especially dark green)? Are you getting enough protein? Are you getting enough whole grains (not from "whole grain flour" but the real whole grains like brown rice, quinoa, millet, etc.)? Are you getting enough healthy fats (raw olive oil, coconut oil, grass fed butter, etc.)?

Deconstructing your craving can be complicated and I suggest that if you are having regular cravings that you write down everything that you eat daily and try to work out a pattern from day to day.  Maybe you need to change up your breakfast (add some veggies or protein) or add some sweet vegetables to your lunch (beets and carrots are great with dark greens).  When you stop having cravings then you know that your body is in balance.

I have deconstructed many times and now I often crave kale if I am lacking my dark greens.  When I accidentally have not had fruit my mind cannot stop thinking about gummy bears (oh how I love you little guys!).

Nutrient Dense Foods

Calories are not just calories when it comes to being pregnant.  Your body needs certain nutrients in their most wholesome form so you can absorb them best.  This means that it is best to get your serving for fruit from a piece of fruit and not from juice (that lacks active enzymes, fiber, and nutrients). Your body has no need for soda or flavored waters that are filled with chemicals.

Traditionally most cultures had special foods for pregnant women.  They were given the liver, the fatty pieces of meat, bone broths and nutrient dense grains such as quinoa.  If you follow a traditional diet, you will know that these foods are staples for pregnant women. Dr. Weston A. Price discovered almost a hundred years ago that people who still follow these traditional diets while pregnant and while children are young, have the best health and perfect teeth.

I do believe that some people find their optional health while being vegetarians or vegans and that some people find that their dietary needs change during different stages of their lives. Yes, there are plenty of healthy vegetarians and vegans that have healthy babies but you must be careful to make sure that you are eating enough nutrients. I have also met some vegans who attribute their child's growth delays and teeth decay to their lack of nutrient while pregnant. People of all dietary types can fall into the junk food trap of eating protein bars, processed foods (including processed soy), too few fresh fruits and vegetables, and not enough or the wrong types of fats.  Take a step back and look at what you are really eating.

Don't Forget the What to Eat List!

Here.

Wow, I could write a book just on prenatal nutrition so I will just stop this post here :)

You are pregnant!

Congratulations if you are pregnant.  From the day you find out that you are pregnant, life changes.  There is a whole list of things that you are not supposed to eat and if it is not your first pregnancy then you will probably feel your body changing immediately.  Below is my top list of what needs to change and some useful tips on what to do/use.


Prenatal Vitamins made from Whole-Foods
These are more than just multi-vitamins and it is best to start taking them before conception.  They are higher in folic acid and often contain omega-3s or other useful ingredients to pregnancy.  Most vitamins are made from synthetic chemical isolates that are hard for the body to identify and absorb properly.  There are a few brands like New Chapter and Nature's Plus Source of Life that make the vitamins using whole-foods so the phytonutrients appear in the vitamin the way your body is used to seeing nutrients in food.  You and the baby will better absorb your nutrients and you do not have to worry about chemicals.  All whole-food vitamins require 2+ pills to be taken per day; there is no such thing as a one-a-day whole-food vitamin.


Other Medications
I find it useful to have references at my finger-tips for when I am under the weather or if something comes up.  The Whole Pregnancy Handbook has a decent list of alternatives.  This is where I learned 5 years ago that my seasonal allergies that I had since childhood were triggered by dairy (later I found it to be from pasteurized dairy). Especially in my first trimester, I get heavy mucus unless I avoid dairy.  For medications, I go to Kellymom.com although this website is geared for breastfeeding moms, it has very helpful information.


Avoiding Foods That You Want
By now, you have found the lists of foods that should be avoided during pregnancy.  I find these lists to be extreme and they ignore some unlisted and often obvious exceptions:

1. Avoid all nitrates because they are proven dangerous to the baby.  These are found in most deli meats, bacon, sausages (including hot dogs) and ham.  If you crave them then go to your natural store and buy some without nitrates. These meats are sold in sealed packages so you don't have to worry about them being contaminated with those unhygienic deli counter bacteria like listeria.
2. My husband is famous for bringing home brie without thinking that it is on the "soft cheeses not to eat" list.  If we bought it fresh from a farmer, I would trust it but we don't.  So when it tempts me in the refrigerator I find ways to enjoy it heated like in a toasted brie and arugula sandwich.
3. Egg yolks are healthiest when they are uncooked yet pregnant women are supposed to avoid raw egg yolks.  I found the exceptions!  Salmonella is on the outside of the eggshell so if you wash the egg first then you can do anything that you want.  Soft boiled eggs are not a risk.  Salmonella is mainly a factory farming problem so if you can buy your eggs from a reputable farmer who has free range chickens, then you should not have any worries.
4. In America NO alcohol is considered good for a pregnant woman while other countries such as France are fine with a pregnant woman having a glass of wine with dinner.  I am just throwing this out there... Personally alcohol tastes gross to me while I am pregnant except for a few sips of beer now and then.
5. Why does this list not have sugar on it?  Sugar is just empty calories and pregnant women need to have calories with high nutritional value.  So if you crave something sweet, figure out why you are having a craving (because cravings tell us that our bodies are lacking something that we did not eat earlier in the day) and try to pacify yourself with fruit or something with nutrients. I will write a blog on nutrition in the near future.
6. High fructose corn syrup (HFCS) and zero calorie sweeteners are far worse than sugar. They trick our digestive system in unnatural ways that lead to future digestive and blood-sugar issues.  Zero-calories sweeteners either contain carcinogenic chemicals or are made using such chemicals. These are not chemicals that you want going to your baby.
7. They also forgot to have artificial food coloring on this list.  Countries such as Germany have banned them due to their adverse health affects. You will know them on the ingredient list because they have numbers after them like Red #40.
8. BPA has been removed from plastic baby bottles because of the known negative effects to babies and children yet it is still in the liners of most canned foods, store receipts, plastic containers and dental sealants.  It is proven to increase hyperactivity, depression and more in girls who were exposed to BPA in the fetus according to Harvard School of Public Health and the Centers for Disease Control and Prevention. BPA is transferred from the mother to fetus through the umbilical cord so why expose yourself to it?  Don't. Try to cook from scratch and not use canned foods or stick to brands that are BPA free. I gave up buying any cans in 2011 and found it much easier than I thought it would be.  

Kegals
If you don't already know what these are, read this and start doing them everyday.  If you do them daily (somewhere between 50 and 100) then you will have a strong pelvic floor that does not make you run to the bathroom every 5 minutes in you last months.  Continue these daily well after giving birth.  For some reason doctors and midwives often don't talk about kegals but they are so important!


Lesson your EMFs
Electromagnetic Forces (EMFs) are getting more and more attention.  These are everywhere in our society so it is hard to avoid them but we can lesson them around ourselves and not put them directly up against our baby.  Avoid heated mattress pads, hot blankets, heated car seats, cell phones close to you (use speaker phone at a distance), laptops on your laps (oops I was just doing this!), etc. Note that some of these things cause extra heat and are supposed to be avoided due to their high levels of heat near the baby (like avoiding hot tubs while pregnant).


What would you make sure that people start doing from day one of pregnancy?