Integrative Medicine

Nutrition

What are some more natural ways to increase my energy level throughout the day?

Boost Energy Naturally: Regulate Blood Sugar, Take Breaks, Meditate

So what are some more natural ways to increase my energy level throughout the day? One of the best ways to keep an increase level of energy throughout the day is blood sugar regulation? We do this, not only with what we eat. But when we and how much we eat, one of the best ways is to make sure you're having fat protein and fiber, every time you're sitting down to eat your meal. So, two key points there that protein produce combo and sitting down to eat our meal. If we're doing this, if we're eating in a relaxed State and we're eating in combination of foods, that will help regulate the blood sugar from our meals. If we are eating just a carbohydrate or fueling to get through portion of the day on just caffeine, or maybe caffeine, and a quick snack than we're. Probably getting a spike in our blood sugar. What goes up must come down. That brings us down that roller coaster. Our body's craving something. We feed it instantly and we shoot it back up the roller coaster. And these dips. And valleys are not only incredibly taxing, but create a ton of stress on the body and nobody really needs more stress, that's exhausting. So, to level out the energy Lee throughout the day, we want to level out. Out our blood sugar throughout the day a little counterintuitive, but a second way to keep natural levels of energy, throughout the days to take a break, a 5 minute meditation, and kind of that down time of your day or when you'd normally be going for high glucose snack, a sugar snack, or a cup of coffee. How about a five minute meditation instead kind of recenter the body get a little bit of grounded and some time outside. And getting some fresh air, a little bit of sunlight. If you can, during this time of year, will help again, get that Natural Energy throughout the day.

Blood sugar regulation, eating a combination of protein, fiber and fat at meals, and taking short breaks to meditate or get some fresh air are great ways to increase energy levels naturally.

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To naturally increase your energy level throughout the day, there are a few strategies you can try. First and foremost, focus on blood sugar regulation. This involves not only what you eat but also when and how much you eat. Aim to include a combination of fat, protein, and fiber in each meal. Eating in a relaxed state and combining different types of foods helps regulate blood sugar levels. Avoid relying solely on carbohydrates or caffeine for quick energy boosts, as they can lead to blood sugar spikes and crashes, causing fatigue and stress on the body.

Another way to maintain natural energy levels is to take breaks throughout the day. Instead of reaching for sugary snacks or another cup of coffee, try incorporating a 5-minute meditation or some downtime into your routine. This can help recenter your body and provide a mental and physical recharge. Additionally, spending time outside, getting fresh air and sunlight, if possible, can also contribute to increased natural energy levels.

By focusing on blood sugar regulation and incorporating short breaks and outdoor time into your day, you can help maintain a more consistent and sustainable level of energy throughout the day.

What are some good snacks to pack for an athlete at an all day swim meet?

Fueling Athletes: Smart Snacks for All-Day Swim Meets

Hey there what are some good snacks to pack for an athlete and then all day swim, meet a little bit of everything, the athletes are going to be hungry and we want to entice them to eat throughout the day by having a variety of food. So, start with the main item start with the biggest item that they might eat during their longest break between Events. Maybe that's a sandwich, maybe that is a chicken salad with crackers, or maybe Even a burrito that they would eat half of during that longest break that they have between events, then we want to move to the smaller snack items. I would love for athletes to pack a homemade quick bread or muffin made of nutrient dense, ingredients have complex, carbohydrate a little protein in there. We can also go, the route of apples and cheese or like a melon and ham or grapes and cold cuts. So we're getting a combination of both carbohydrates and are proteins in that I love it. When athletes bring some kind of shake some kind of smoothie with protein in it that protein can be yogurt based or it could be protein powder based but something that's again easily digestible that they can snack on sip on throughout the day if they have 45 minutes, that's a great time, 45 minutes to an hour, great time to have that smoothie or maybe It's granola and some yogurt that you can pack in the cooler. We also want to make sure you have some of those smaller more refined piece pieces of food pieces of fruit, like a graham crackers or some more fruit grapes. Come to mind to give that quick energy, burst, keep them going, don't forget the hydration, very, very important. So we want to keep them hydrated as they are hanging out throughout the day during That swim meet and making sure their hydrating well after their races. So good luck to you.

Pack a sandwich, chicken salad with crackers, or burrito for the main item. For snacks, try homemade quick bread or muffins with nutrient dense ingredients, apples and cheese, melon and ham, grapes and cold cuts, shakes or smoothies with protein, and granola and yogurt. Also have some smaller pieces of fruit such as grapes and graham crackers for quick energy bursts. Don't forget to keep them hydrated throughout the day.

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When packing snacks for an athlete at an all-day swim meet, it's important to provide a variety of food options to keep them fueled and satisfied. Start with a substantial item, such as a sandwich, chicken salad with crackers, or a half of a burrito, to be eaten during their longest break between events.

For smaller snack items, consider homemade quick bread or muffins made with nutrient-dense ingredients like complex carbohydrates and protein. Pairing apples with cheese, melon with ham, or grapes with cold cuts provides a combination of carbohydrates and proteins.

Including a protein-based shake or smoothie, either yogurt-based or with protein powder, is a convenient and easily digestible option for athletes to sip on throughout the day. Granola with yogurt is another great choice.

Don't forget to include smaller, more refined snacks like graham crackers or bite-sized fruit pieces for quick bursts of energy. Hydration is also crucial, so make sure to pack plenty of water or sports drinks to keep the athlete hydrated during the meet and after their races.

Wishing you good luck at the swim meet!

What are some fueling options for a youth athlete who competes in the morning hours but is not hungry for a full breakfast?

Fueling options for youth athletes with early morning competitions

All right, so the question is, what are some fueling options for a youth athlete, who competes in the morning hours but is not hungry for a full breakfast. That is a common concern. And the answer really is all about whatever feels comfortable for you. Start with anything that you feel comfortable eating because it is so important to get a little something in to top off your glycogen stores before you go off for your competition. And a lot of athletes like to start with a banana. Maybe even you're just starting with a half, a banana start with that simple carbohydrate. So that you are getting the glycogen in giving your body what it needs. Then we can start looking to add maybe a little bit of protein and fats into the mix. So if a bananas fine, maybe you could add toast and peanut butter or you could look at maybe one hard-boiled egg before you roll out the door. Those are still tough. You can even if a bananas hard, maybe chop some melon in the evening before and you can have a couple bites of melon while you're getting ready in the morning. If it's tough to get some food because your competition is so early, you need to leave. So early and your kind of racing in the morning, prepare something for the car some athletes do really well once they're prepared, they're in the car. The anxiety settles down a little bit and Maybe you can have some kind of smoothie yogurt and Berry or a yogurt and banana smoothies. A great idea for on your way to the competition. If you're staying away from dairy, you could even do, maybe sort of a higher protein, milk alternative like Ripple made into a smoothie with some fruit. Those are all great ideas. Also know that you can train your body to be able to fuel a little bit better in the morning. So start small and then Maybe, during practice time, you can train your body to eat a little bit more, as you move through your season. So, thanks for asking that and Good Luck Jessie.

Start with a banana or other simple carbohydrate like melon, toast with peanut butter, or a hard-boiled egg. If you need something to take with you, try a smoothie made with dairy milk or a milk alternative like Ripple, yogurt and fruit. Finally, train your body to fuel a little bit better in the morning as you move through the season.

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When a youth athlete competes in the morning but isn't hungry for a full breakfast, there are still fueling options available. It's important to prioritize getting something in to top off glycogen stores before the competition. Start with something that feels comfortable for you.

Many athletes find a banana to be a good option, even starting with half a banana to provide a simple carbohydrate and replenish glycogen. If a banana isn't appealing, consider adding toast with peanut butter or having a hard-boiled egg before heading out. If time is limited in the morning, you can prepare something to eat in the car, such as a yogurt and berry smoothie or a smoothie made with a higher protein milk alternative like Ripple.

It's worth noting that you can train your body to better handle morning fueling. Start with smaller amounts and gradually increase intake during practice sessions throughout the season. This can help your body adapt and become more receptive to eating in the morning.

Remember, the key is to find what works best for you and to ensure you're adequately fueling your body before competing. Good luck!

What are some hydration options for 7-8 yo kids who practice several (3-4) sports each day after school?

Maximize Youth Sports Hydration with Fruits, Veggies & DIY Electrolyte Water

What are some hydration options for a 7 to 8 year old kid who practiced several, 3 to 4 sports each day after school? Well, way to keep hydration on top of the mind. It is that important and fruits and vegetables as a general rule are incredibly hydrating. So if your child is getting fruits and vegetables at every meal, if they're packed into their lunch, their after-school snack, sitting on the counter when they come home from sports, that's a great way to make sure that they're getting the nutrients as well as some hydration through just general eating of their fruits and vegetables. Now at practice, how about a water bottle with a pinch of salt and a little squeeze of lemon, lime, or even orange juice from the natural fruit. It's a great way to stay within budget, making sure that their water is a little bit interesting. It's got some salt in it to help with the hydration as well as some from the fruit. Now if your child's really practicing for a long time, if it's hot, if they're not into water, that's when we start to look for maybe adding a little more flavor to the waters with the natural fruit. Maybe introducing some coconut water as that's a great hydration tool or maybe looking for some of the over-the-counter or grocery store purchased hydration products. When you're doing that, however, definitely stay in the low sugar products. So we're looking at maybe 8 to 12 grams of sugar per serving in those hydration packets. If it's more than that or if it's full of artificial sweeteners, we start to get a little bit worried if there's daily use of those. Also, if a child's working out that much, that long, over two hours, make sure to fuel.

Kids should be eating fruits and vegetables for hydration and can also have a water bottle with a pinch of salt and a little squeeze of lemon lime or orange juice from the natural fruit. Coconut water is another option as well as low sugar hydration packets. For workouts over two hours, they should be fueled with carbohydrates as well.

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When it comes to hydration options for 7 to 8 year old kids who participate in several sports each day after school, there are a few choices to consider. Firstly, ensuring that fruits and vegetables are included in their meals and snacks is important, as they are hydrating and provide essential nutrients. Having fruits and vegetables readily available at home is a good way to encourage their consumption.

During practice, providing a water bottle with a pinch of salt and a squeeze of lemon, lime, or orange juice can make water more appealing and help with hydration. This simple addition adds flavor and provides some electrolytes from the fruit.

For longer or hotter practices, or if your child is not fond of plain water, there are other options to explore. Coconut water is a natural and effective hydration tool. Additionally, there are hydration products available in stores, but it's important to choose low-sugar options with around 8 to 12 grams of sugar per serving. Avoid products with excessive sugar or artificial sweeteners, especially if they are used daily.

Lastly, if your child is engaging in workouts lasting over two hours, it's important to ensure they are properly fueled with appropriate snacks or meals to support their energy levels.

By considering these hydration options and providing a variety of choices, you can help keep your child hydrated during their multiple sports activities.

What are your top strategies to “hide” vegetables in meals?

Creative ways to hide veggies in meals for picky eaters

This question just makes me smile. What are your top strategies to hide vegetables and meals? Well, we're pretty veggie forward in this house and I'm not sure I'm hiding vegetables, but I do seem to get them into most meals in a couple different ways. So, call it what you will. The one I think about with hiding is always throw some spinach and, of course, I needs. Any time, I do a, like, a ground beef, ground chicken ground turkey. So, I guess we're hiding the spinach and if we're doing like, sloppy joes, or even taco meat or meat loaf or hiding some veggies. Some spinach usually in on that another way to hide veggies, for kids, is really full and with dips, kids love to dip things. So if you're trying to get more veggies, in kids meal, having hummus having Tzatziki having Ranch, Anything that they can dip the veggies in your not hiding the veggies but you're just making the dip way, more exciting than refusing. The vegetables, this is a great time to introduce new vegetables and stir fries is another great time to introduce new vegetables. So try to throw something in there that you don't normally have see how it goes. I guess another way that I hide veggies is a make a lot of quick breads or snacks kind. Of carbohydrate protein, balance fueling nuggets with spinach and oats or black beans. So no refined sugars. No refined flours. And I guess I'm essentially hiding the veggies in there even though they are a main part of that snack, I had a client once tell me that their kids didn't eat anything green to which there's a great response add blueberries and all of a sudden that At smoothie or that green, muffin is now ground and nobody argues with a little bit of brown and tasty food. So, good luck with all incorporating your veggies,

My top strategies to hide vegetables are to add spinach to ground meat dishes, serve them with dips, introduce new vegetables in stir fries, and make quick breads or snacks with hidden veggies.

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When it comes to incorporating vegetables into meals, I don't necessarily hide them, but I do have a few strategies to get them in. One way is to add spinach to dishes like ground beef, chicken, or turkey. It's like hiding spinach in sloppy joes, taco meat, or meatloaf.

Another approach, especially for kids, is to serve veggies with dips. Kids love to dip things, so having hummus, tzatziki, or ranch can make the veggies more exciting and encourage consumption.

Stir-fries are also a great opportunity to introduce new vegetables. Throw in something you don't normally have and see how it goes.

I also like to make quick breads or snacks that include vegetables as a main component. For example, I make carbohydrate-protein balanced fueling nuggets with spinach and oats or black beans. These snacks don't contain refined sugars or flours, and while the veggies aren't hidden, they are a key part of the snack.

Sometimes, when kids claim they won't eat anything green, I suggest adding blueberries. Suddenly, a green smoothie or muffin becomes brown and tasty, and nobody argues with that.

So, these are some strategies I use to incorporate veggies into meals. Good luck with your veggie incorporation endeavors!

What are some family friendly dinner meals you routinely use?

Delicious family dinners: fish tacos, instant pot enchiladas, stir fry & more!

The question is, what are some family friendly dinner meals? You routinely use? Well, we all need dinner ideas. So this is fun to answer. I have two teen boys in between the four of us in our house. We eat a lot of food. Come dinner time. Everyone is generally hungry and we're all pretty busy. So hopefully these are useful go Twos for you. Probably one of our favorites or fish tacos. It's great to just just have the fish defrosting in the fridge. Come home and skillet it with some fish taco seasoning on it. Kids get a choice of corn or flour tortillas that are also warming up the same time. The fish is it's pretty easy to engage everyone pulling things out of the refrigerator that they might want to talk their tacos with. I always make sure we have something fermented to go with the fish. Tacos at the Released we would do something pickled like the pickled onions. Hopefully, I'll we also have some fermented cabbage to go with this meal, will throw in a little bit of black beans and always a side salad to round out our vegetables. Another favorite is instant pot enchiladas. So these are the quick version of an enchilada where you can throw a bunch of chicken in the insta pot with enchilada. Mix turn. Turn it on for the 40 minutes that's required to cook the chicken. Throw in some cheese after that, maybe some other enchilada flavorings, maybe some diced Peppers, whatever your family likes and Shred up some corn tortillas to add to that. We always serve this again with some refried beans and usually I'll have hummus and cut vegetables sitting on the counter when someone comes in. If this is our Our dinner. So right, when they come in, they are getting their vegetables. In another. Favorite one is probably just A good stir fry. I can add a variety of different vegetables in there and it's great for leftovers. Probably a final would be a Cobb salad that my husband calls clean the fridge salad. I hope those help.

Some family friendly dinner meals that we routinely use are fish tacos, instant pot enchiladas, and a stir fry. We also like to make a Cobb salad which my husband calls 'clean the fridge' salad.

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When it comes to family-friendly dinner meals, there are a few go-to options that I routinely use. With two teenage boys and a busy household, these meals are quick, satisfying, and loved by everyone.

One favorite is fish tacos. I defrost the fish in the fridge and then skillet it with some fish taco seasoning. The kids can choose between corn or flour tortillas, which I warm up at the same time. We set out various toppings from the refrigerator, like pickled onions and fermented cabbage. Black beans and a side salad complete the meal.

Another quick option is instant pot enchiladas. I throw chicken and enchilada mix into the instant pot and cook it for 40 minutes. After shredding the chicken, I add cheese and any other desired flavors, like diced peppers. We serve this with refried beans and have hummus and cut vegetables on the counter for a healthy snack.

A versatile and easy option is a stir fry. I can add a variety of vegetables and it's great for leftovers.

Lastly, my husband calls it the clean the fridge salad, but it's essentially a Cobb salad. We gather whatever vegetables and toppings we have on hand and create a delicious salad.

I hope these meal ideas are helpful for your family dinners!

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Lisa Spencer helps people reach their full potential through interactive sessions on performance nutrition. As a young athlete, she studied physiology and nutrition to enhance performance. She then led a career in fitness and nutrition, becoming a high school track coach and certifying as a fitness trainer. To further her knowledge, she earned her Masters and Doctorate in Education and became a Certified Functional Nutritional Therapy Practitioner. She works to support the body with the demands we place on it, helping people to optimize performance.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Lisa Spencer, EdD, FNTP