Eat for energy and brain clarity!
Hello thriving leaders!
Do you crave energy that can be sustained all day long?
Do you want that afternoon slump to be a thing of the past?
Do you really want mental clarity?
If you answered yes to any of these (or all three!) then you are in for a treat.
This week I’m going to focus our limited time on fueling our bodies and minds with the right nutrients for peak performance. So, grab a seat and get ready to write up a new shopping list!
Nutrient-Rich Foods: The Key to Sustained Energy
Like most things at work, crap in, crap out! It doesn’t just apply to writing a brief, a board report or prepping for a meeting. It applies to what you put into your mouth to eat and drink every single day. It’s that simple…put crap in and your energy levels and brain clarity will be…frankly…crap!
It's time to say good-bye to those energy crashes and welcome a steady stream of vitality with foods that will boost your energy and your brain.
1. Complex Carbohydrates: The Energy Staples
Complex carbohydrates, found in whole grains, fruits, and vegetables, are your body's preferred source of fuel. Unlike their refined counterparts (processed sugar, white bread etc..), which cause blood sugar spikes and crashes, complex carbs provide a steady release of energy. Incorporate foods like oats, quinoa, sweet potatoes, and berries into your meals for sustained energy throughout the day. An easier way to think about it is, eat colour! Avoid the white!
2. Lean Proteins: Building Blocks for Brain Power
Proteins play a vital role in supporting your brain function and mental clarity. Opt for lean protein like chicken, fish, tofu, beans, and legumes. These foods provide essential amino acids that are involved in neurotransmitter synthesis (your brain communication pathways), helping to sharpen focus and enhance memory.
3. Healthy Fats: Brain's Best Friend
Don't shy away from fats; your brain thrives on them! Include sources of healthy fats like avocados, nuts, seeds, and fatty fish in your diet. These fats are rich in omega-3 fatty acids, which support brain health and improve cognitive function. Add a handful of almonds to your snack or drizzle olive oil over your salad for a brain-boosting punch.
4. Antioxidant-Rich Foods: Combatting Brain Fog
Antioxidant-rich foods are your allies in the battle against brain fog and mental fatigue. Load up on colorful fruits and vegetables like spinach, kale, blueberries, and oranges. These foods are packed with vitamins, minerals, and antioxidants that protect your brain from oxidative stress and again improve cognitive performance.
5. Hydration: The Ultimate Energizer
Let's not forget the importance of hydration in maintaining energy levels and mental clarity. Dehydration can lead to fatigue, headaches, and decreased cognitive function. Aim to drink plenty of water throughout the day, and include hydrating foods like cucumbers, watermelon, and celery in your meals for an extra dose of hydration. Did you know many times when we are feeling hungry, we are actually thirsty! So grab that drink of water and watch your energy levels and brain soar!
All of my recipes are hand picked to adhere to these principles. Check them out here!
Brain-Boosting Snacks
Now that we have your main meals sorted, what happens when you are running around and don’t have time for a meal or need a snack? Here is where it’s SUPER important not to reach for something that will turn your brain to moosh (yes technical term!). Check out the list of snacks below and better still, prepare them in advance and have some handy in your bag or fridge at work or at home.
Nuts and seeds - fantastic fats to boost the brain.
Avocado - on it’s own sprinkled with a bit of pepper.
Energy balls - make sure you grab some that are made with only whole foods.
Vegetable sticks with hummus - A great one on the run!
Fruits - yep already pre-packaged, the good old mandarine, banana, apple..are all great snacks!
Full fat yoghurt - I add a few frozen blueberries.
What NOT to eat - avoiding the mooshy brain!
This list won’t come as a surprise to you, I’m sure! However, it’s always good to be reminded of what will drop your energy levels and your brain function. Sometimes in as little as half an hour after eating!
Added Sugars and Sugary Foods: Sugary drinks, muffins, pastries, cakes and adding sugar to tea or coffeee. The office morning teas are a great time to pull out your pre-packed nuts and seeds!
Processed and Fried Foods: Processed foods high in unhealthy fats, refined carbohydrates, and artificial additives can negatively impact brain health.
Highly Processed Grains: White bread, white rice, and most breakfast cereals have been stripped of their fiber and nutrients during processing. These empty-calorie foods can cause spikes and crashes in blood sugar levels, leading to decreased mental clarity and focus. Say hello to the afternoon slump if you have these at lunch!
Artificial Sweeteners and Additives: While marketed as low-calorie alternatives to sugar, artificial sweeteners and additives found in diet drinks, sugar-free snacks, and processed foods may have adverse effects on brain health too.
Highly Processed Meats and Deli Meats: Processed meats like bacon, sausage, hot dogs, and deli meats are often high in sodium, saturated fats, and preservatives like nitrates and nitrites. Go for lean protein instead!
I don’t think I need to say this but obviously alcohol is a real downer. For your energy and your brain. And that downer can last more than 24 hours (particularly if you sleep badly after having a few). So do your brain and body a favour, keep it to a real minimum.
As you embark on your journey to eat for energy and mental clarity, remember that small changes can lead to big results. Eat nutrient-rich foods (colour) and drink plenty of water and you’ll be well on your way to setting yourself up for success in both your personal and professional endeavors.
Put the mask on you first, eat well for your brain and thrive again!
Subscribe now to get these blogs delivered direct to your inbox and get your FREE Top Sleep Tips PDF.