Winter Pick-Me-Up: Uplifting & Energizing Foods

By Jessica Swartz March 13, 2023 35 mins read 116 Views

Did you know that many nutritious and detoxifying foods can boost your mood and energize you? Our bodies depend on many chemical pathways and reactions. These reactions use the nutrients we eat to provide energy and mood. You can choose to eat foods that make you feel miserable. You can also choose foods that are a drag on your body and mind.

It is easy to see how food can be stimulating. Foods and drinks are full of calories, which is an energy unit. They also contain nutrients such as vitamins and minerals that help produce energy.

But, moods? What foods can be considered uplifting?

Food-Serotonin Connection

Serotonin is a chemical messenger that acts as a mood stabilizer. It is a chemical messenger that acts to stabilize moods. Serotonin levels have been linked to mood, behavior and outlook as well as longevity (1).

You'd likely like to have a little more of this mood-enhancing drug.

Your daily lifestyle, food, drink, and habits play an important role in determining your levels. How? How? Brain serotonin levels can drop (2) if tryptophan is not present in sufficient amounts. Depletion of tryptophan can lead to anxious and depressed moods.

Some energizing foods also contain serotonin.

Eating energizing food can make you feel better, no matter if your mood is low in winter or not. These are our top picks.

9 Uplifting, Energizing Foods and Drinks

1. Eggs

Eggs are an excellent source of high bioavailable protein (digestible and absorbable as well as usable). Egg protein has been shown to significantly increase blood plasma levels tryptophan (3) when eggs are added. Egg yolks also contain other nutrients such as tyrosine and choline and biotin.

Research shows that eating eggs for breakfast increases plasma ghrelin without negatively affecting cholesterol.

What does it all mean?

Ghrelin, the hormone that makes us feel hungry, is called this hormone. After eating a meal, hunger isn't usually a good sign of a happy mood. Organic eggs can make you feel satisfied and nourished.

2. Coffee

Millions around the globe rely on coffee as their morning pick-me up. It is the most energizing drink or food you can have. How is it so energizing, you ask?

Coffee's caffeine crosses over the blood-brain border to block adenosine from the brain. Adenosine, a neurotransmitter, is what calms the central nervous systems (5). Then, epinephrine rises without adenosine. Epinephrine stimulates both the brain and body.

These effects can increase brain alertness and physical performance. Coffee also contains phytochemicals and antioxidants that support whole-body and cellular health.

3. Chlorophyll

The lifeblood of plants is chlorophyll. It is one of the most energizing foods for humans when it is consumed. Like hemoglobin and chlorophyll, chlorophyll also carries nutrients into the blood. It doesn't contain iron. Magnesium (6) is another important energizing mineral. Magnesium is essential for energy production and healthy sleep cycles.

Chlorophyll also helps to alkalize the body's pH and urine pH. This helps to support liver function and removes toxins such as metals and pesticides.

Most raw, green vegetables contain chlorophyll. These foods are excellent for energizing! For a more convenient and potent form of this powerful food, you can also try a fermented powder like Divine Health Fermented Green Supremefood(r).

4. Spring Water

Your body is dependent on water for energy production and all other functions(7). Dehydration can cause fatigue, headaches, fatigue, overwhelm, and sluggishness (8).

Water is also good for skin health, detoxification and healthy aging.

5. Dark Chocolate

Dark chocolate with high cacao content (>80%) is a delicious, high-antioxidant food. Even small amounts can be very energizing.

How?

Cacao's antioxidants help support blood flow, oxygen delivery to the brain and muscles, mental alertness, and focus (9).

Cacao is also known to improve mood. It is rich in theobromine, serotonin, and caffeine (10).

6. Salmon

Salmon is rich in healthy omega-3 fats. These fats have been shown to be nourishing and energizing.

One study with 158 participants showed that omega-3 (EPA 1 g/DHA 656 mg) daily resulted in an increase in red cell membrane EPA and DHA and a decrease in depressive symptoms.

Researchers concluded that "changes of fatty acid levels resulting in a nutraceutical mixture containing EPAand DHA provide a response indicator in treating Depression (11).

You can easily get omega-3s from krill supplements if you're unable to eat wild fatty fish such as salmon.

7. Green Tea

Green tea is considered one of the most healthful drinks on Earth. It is high in antioxidants, which fight inflammation and free radicals (12).

Green tea can also be a great source of energy! It has a small amount of caffeine. It also contains L-theanine, which is a compound that promotes steady energy. L-theanine promotes stable energy (13).

Green tea also has the ability to increase physical performance, decrease fat for energy and release norepinephrine (14-15).

8. Beets

Beets are nutritious and vibrant. Betanins, which are energizing compounds found in beets, are a major component. Betanins, which are responsible for many of the health benefits beets have in the body (16), include antioxidant and anti-inflammatory activities (16). Beets are also known to support the production and function of glutathione. This powerful antioxidant is essential for our cells to combat harmful substances.

Beets also promote vasodilation. Beets are one of the most energizing food! Natural nitrates found in beets are converted into nitric oxides by the body. The dilation of blood vessels allows for more oxygen to circulate more efficiently. The ability of muscle tissue to absorb oxygen may be increased by Nitric oxide (16).

A fruit and vegetable powder such as Divine Health Red Supremefoods is one of the best ways you can get the power from beets.

9. Fiber

Your digestive health is key to your body's energy. Specific fibers such as inulin or psyllium-husk support digestion and energy. Both stimulate beneficial bacteria growth in the gut and improve digestion. They also support immune health (17, 18, 18).

Your body can absorb all nutrients and energizing foods if it is healthy.

A high-quality fiber powder like Keto Zone Fiber Zone is a great source for inulin or psyllium kernel.

More Energizers and Moodlifters

Exercise. Outside exercise is great for mood lifting and energizer (19).
Sunshine. Nature's best mood boosters and energizers is Sunlight. Sunlight has been shown to decrease depression and increase serotonin (20).
Cold Shower. Even though the temperature outside is cold, a refreshing blast of water in the shower can be a great idea! Why? It boosts the immune system and strengthens the body.
Want even more? This post will give you more information.

Beware of the Carb-Craving Serotonin trap

Many people choose to eat less healthy food in order to get a serotonin boost. The brain can activate neurons and release serotonin if insulin is raised and carbohydrates are eaten. This serotonin release can cause a sudden improvement in mood and often a drop in mood. Instead of a steady flow of hormones people feel a yo yo effect that keeps them coming back to consume more processed carbohydrates.

This is not what we want from our serotonin fix. Actually, binging and hormone yoyo encourage unhealthy eating and weight gain (21).

Choose healthy, nourishing and detoxifying foods instead! Get Dr. Colbert’s 21-Day Fasting & Detox Starter Kit if you are ready to start.

Bottom line

Are you ready for 2023? Let go of the winter blues and instead choose energizing food! Let's go!

Dr. Don Colbert first published the post Winter Pick-Me-Up - Uplifting & Energizing Foods

By: admin
Title: Winter Pick-Me-Up: Uplifting & Energizing Foods
Sourced From: drcolbert.com/winter-pick-me-up-uplifting-energizing-foods/
Published Date: Thu, 09 Feb 2023 17:26:04 +0000

Frequently Asked Questions

What happens in the first week of keto?

It is essential to research your options before starting a ketogenic eating plan. Knowing what foods are best and how many carbs you can consume daily will help you make informed choices. It's important to know which foods are best for balancing macronutrients.

Once you have the basic information, it is time to start creating meals that suit your new lifestyle. Eating whole foods and not processed sugars will make it easier for your body to adjust faster. A few tweaks can make it easier to focus and increase energy, as well as reduce cravings.

Next, you need to learn how to manage portion sizes and meal times while following the keto diet. This will allow your body enter a ketosis state where it burns fat for energy instead of sugar. This can be done by tracking macros or consulting with a nutritionist who may offer one-on-one advice.

Newcomers should take their time transitioning to the keto diet. This will allow their bodies to adjust before they go full throttle. When starting this journey, it is important to get enough sleep and keep hydrated. It takes at least three days for you to determine if this is working. Everybody responds differently so allow your body time to adjust and take care of it.

Can I cheat on keto for 1 day?

It's now easier than ever before to look at options that go against the grain. With information flowing like water, it's tempting to ask if you can stretch out the boundaries of your diet and cheat for a day, all while maintaining your healthy streak.

However, the answer may not be what we expect. Keto is a lifestyle that demands no compromises. It is essential to follow through with your diet in order to reap the benefits and ensure long-term sustainability of your weight loss efforts and overall health.

Cheating on keto may derail any headway you've made toward your goals and discourage results as fast as you were able to achieve them. Cheating on keto can signal your body to stop eating foods that are greasy and sugary. This will undermine the benefits of switching to keto.

The occasional slip-ups can be harder to avoid than the diet itself. So it's important to assess the impact of different factors, such as age, activity level, and genetics.

Although temptation can sometimes cloud judgement when making decisions about your future well-being, ultimately you will be the one who decides what is best.

What happens if you go over 20 carbs on keto?

What happens to keto if you eat more than 20 carbs? It's an important idea that should be carefully considered. Eating too many carbohydrates can slow weight loss, or even cause weight increase.

Unravelling the conundrum of how much is too much when it comes to carbs requires understanding how they interact with your body and how quickly your body processes them.

The key is to avoid eating too many processed carbohydrates when on a low-carbohydrate diet such as the ketogenic diet. Your body should not consume more carbohydrate than it needs. This means that you should limit your daily intake of carbohydrate to 20g. This number is critical to maintaining ketosis. Excessing this amount can cause imbalance in the body and slow down progress.

Overall, it pays off greatly to stay within the prescribed limits of what a ketogenic diet recommends for optimal health and maximum results when tracking macronutrient content in one's food choices. Doing this will increase the efficiency of your body's breakdown of these macro components to fuel energy production. This is a crucial step in achieving a sustainable weight loss and physiological equilibrium.

Is it the hardest week of keto?

The first week of a ketogenic diet can be difficult. This diet requires major lifestyle changes that push most people outside of their comfort zones. It can be scary to consider that you are saying goodbye to high-carb food favorites.

But don't fear! You can make this one of the most fulfilling weeks of your entire life with the right information. The ketogenic diet can be managed with dedication and consistent effort.

Start slow. It takes time to transition onto a new diet plan. While you may feel groggy while you adjust to the lower-carb lifestyle, don't despair! Eating healthy fats and low-sugar vegetables will help replenish necessary energy stores while keeping portion sizes in check.

It is also important to understand that it will not be permanent. Your body will adjust and cravings for high-sugar carbohydrates will diminish. You will feel fuller all day.

You can make it seem easier by emphasizing mental fortitude before you dive into ketosis.

Can you eat fruits on keto?

Is it possible to eat fruit while on the keto diet? However, it is possible to eat fruit on a keto diet.

To stay in ketosis and burn fat, the idea is to keep carbs to a minimum. You can still eat certain fruits if you follow a balanced, healthy keto diet.

Low-carb fruits and vegetables can be incorporated into a keto meal program, but should be consumed in moderation. The carbohydrate contents of different fruits vary. Avocados, for example, have a low carbohydrate content, but bananas contain significantly more.

Fruits contain sugar, which your body breaks down into glucose for energy production. A high intake of sugar can lead to blood sugar spikes that can slow down your progress towards nutritional ketosis. It is important to limit how many sugary foods you consume.

Fresh fruit is more nutritious than processed sugary snacks. This will help you fuel your body, without the added carbs of desserts and processed snacks such as pies or candy bars.

Consider whether or not fruit is a good choice for you. However, it's important to remember that fresh fruits are healthier than sugary treats.

What happens to your health when you cheat with keto?

Cheating on the Keto diet can lead to unwanted side effects. Your body can't process starchy carbs quickly enough, which causes blood sugar to spike rapidly. This can cause dehydration as water is required to restore your cells to a homeostatic condition. Due to the absence of essential minerals like potassium and sodium, dehydration can also lead to an electrolyte imbalance.

These issues are not the only ones. It is common for people who "cheat" on keto to experience digestive discomfort like constipation and diarrhea as a result of their high-carb diet. Although they are usually temporary, these symptoms can be both uncomfortable and disruptive. Intense cravings for cheat meals can cause severe deprivation and subsequent binging of high-carb foods. This can make it difficult to stick to the keto diet.

The bottom line is that cheating on the keto diet can't cause you to lose weeks or even months of progress. But, you will still have to adhere to your net carb limits.

What is lazy keto vs. keto?

Gauging the difference between lazy keto and keto is key to understanding which one fits your lifestyle and health needs. A traditional ketogenic diet (lower fats, moderate protein intake, and lower carbs) is beneficial for weight management, mental clarity, energy regulation, as well as energy regulation. Lazy keto offers a more accessible approach with generous carbs intake restrictions.

Contrary to conventional keto, lazy keto pays less attention than traditional keto. It focuses instead on a simpler lower-carb diet with fewer restrictions but still reaping the benefits of conventional keto diets like weight loss, mental clarity, or better appetite control. With this in mind it is often considered a steppingstone for those who are just starting the keto lifestyle.

Keto can take hours of research to find the right recipes and measure macro-nutrients when you prepare meals. While this process can be time-consuming, it is very effective. Carb intake will become more restricted as fat consumption rises. As its name suggests, however, lazy keto embodies a less stringent approach, dispensing with much of this rigour in exchange for simple, adapted low-carb eating habits that don't require careful calculations at every mealtime.

Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.

Statistics

Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

How To

Common Mistakes to Avoid in a Ketogenic diet

The key to success is following a ketogenic diet. People still make common mistakes on their ketogenic journey. These can adversely affect their progress.

It is important to pay attention to what you eat and how much. You can lose weight by eating too many fats and making poor carb choices. You should monitor the amount of carbohydrate, fat, and proteins you consume for each meal.

Accidentally consuming hidden carbohydrates could seriously hamper your efforts. Hidden carbs can lurk in foods like parmesan cheese, processed meats, and other seemingly innocent food items. Make sure to check labels. Be aware that restaurant meals can often contain more carbs than recommended due to the addition of sauces or starches, such as potatoes or rice.

It can be a problem to stick to a ketogenic diet if you do not drink enough water. The body needs to have plenty of fluids in ketosis. This is especially true during the transition phase. Failure to follow this simple rule could cause negative side effects like headaches and fatigue.

Remember, you can't expect miracles overnight. It takes time for the body to fully adapt to burning fats instead of glucose, so remain patient with yourself as you become part of the "keto community"! To keep you motivated, track your progress. But don't forget to be patient!

Resources:

Winter Pick-Me-Up: Uplifting & Energizing Foods