Do you feel tired often? Do you drink a lot of coffee or other caffeinated beverages to get you through the day? Low energy can obviously be a symptom of lack of sleep or poor sleep quality, but it can also be the result of other factors, including your eating habits.
What foods make you feel good? Have you ever taken time to stop and think about how a certain food or meal made you feel? Did you feel satisfied and fulfilled or did you feel sluggish and tired after? Did the meal energize you or make you tired?
Did you enjoy the food or meal while you were eating it or did you mindlessly devour it while doing something else such as driving, watching TV, or checking emails? Did you really taste and savor each bite or did you finish your food and think, “where did that go?”
Getting back in tune with your body’s hunger and fullness scale can be quite valuable. Think of your hunger like the gas gauge in your car – try to avoid getting all the way to empty (where hanger is likely to strike) but also not going past full (where you’re so stuffed you need a nap). Really take the time to eat slowly, enjoy your food, and allow your body to signal you when it begins to feel full so you can slow down and not reach that overly stuffed point.
Have you thought about which foods keep you feeling full and satisfied and which foods leave you feeling empty and depleted? Keeping a food feelings journal can be quite eye opening. Here is an example:
It’s also important to think about what types of foods you are eating. Are you regularly eating fruits and vegetables? Are you getting the recommended serving of fruits and vegetables (3-5+) each day or at least some days of the week? Are you eating enough whole grains, which provide fiber for fullness but also carbohydrates for energy? What about protein and healthy fats? These foods can help you feel more satisfied and provide longer lasting energy.
If you often feel run down or low on energy, it may be that you are not eating enough throughout the day or at certain times of day (think breakfast or throughout the workday).
As I do with all my clients, I encourage you to think about one thing you can do today or this week that will be a positive change. Small changes can really lead to big results. And if you are looking for a more individualized plan, including personalized guidance and accountability, see my Nutrition Coaching page. I see clients 1:1 in person or virtually via phone or video chat and I would be happy to set up a complimentary 15 minute phone call with you to discuss. I also have an upcoming 4 week Women’s Group program if you are in the Nashville area, I’d love to have you join!
