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3 Ways To Increase Your Energy (with video)

November 26, 2016 //  by Katie Vigesaa, RD//  Leave a Comment

Dragging your feet? Need a third cup of coffee to keep you going? Wishing your alarm clock would take a hike? If you feel like your energy is lagging and you are crashing off in the afternoon – a few nutrition tweaks can make some big improvements!

My name is Katie Vigesaa, I am a real food promoting registered dietitian. I offer individualized nutrition consultations, in person classes to local businesses, and am in the process of putting together classes you can view ONLINE! My greatest passion is teaching people just like you that real food eating can change your health for the better. 

Let’s get to our topic – 3 ways to increase your energy!

  1. Enough protein!

    The first reason I typically find my client have low energy is they aren’t getting in enough nutrient rich foods, but specifically  not getting in enough protein! If you are just grabbing a piece of toast, or a bar for breakfast, not eating lunch or just nibbling on what the kids are having – you are lacking protein.

    Low protein = low energy. When I say protein I mean proteins like eggs, yogurt, cheese, beef, fish, chicken, and turkey. These are proteins that your body is very efficient at using for energy.

    Try a couple eggs for breakfast, maybe 3-4 oz of chicken on a big salad for lunch, and maybe a slice of slow-cooker pot roast with veggies for dinner. I think you’ll be surprised at how your energy takes off.  These animal derived proteins  animal proteins are typically higher in iron and B vitamins – both big energy givers.

    And yes, things like beans,peanuts and nuts have protein – but they are inefficient forms of protein. Healthy foods, not great protein sources. Think you are getting enough proteins? Try food journaling for a few days and see!

  2. More gut bacteria

    Did you know your gut bugs can increase your energy? Those probiotics are truly energy givers. Most of the time people just think of probiotics for a healthier digestive system, and of course that helps, but they work another way!

    They help you break down your food better. When you are digesting your food better, you absorb the nutrients better. Things like B vitamins, iron, and amino acids are important to increase your energy. If you aren’t digesting your food properly, you aren’t getting your energizing nutrients.

    If you want to get more probiotic rich foods in your diet, include things like kimchi, miso, sauerkraut, or plain organic yogurt daily. If that doesn’t interest you, just take a good quality probiotic. 

  3. Enough water!

    I know you might know this but you need enough water to keep your energy up! A general recommendations is half of your body weight in ounces. So if you are around 200 pounds then shoot for around 100 ounces of water. You need that fluid to move toxins out of your cells and move nutrients into the cell.

  4.  

Katie Paige Vigesaa, RD

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Hey there! My name is Katie Vigesaa.

I get what it’s like to struggle with your metabolism. You see, I’m not one of those naturally thin nutritionists. The ones that tell you to eat how they eat because well, they are thin, and the assumption is if you eat like they do, then you too, will be thin. Looking back, though, I think my stubborn metabolism has been a blessing!

I’d love to get to know you better! Read more »

 

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✔️finish writing the week 2 Happy Healthy Guts Meal Plan
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Your turn! Share something you want to check off this week
Is your gut health suffering? Do you need a step b Is your gut health suffering? Do you need a step by step process to get a healthier gut? If that’s you, join my 6 week {beta} program for Happy Healthy Guts! We start March 20th. Gut health is important for total health! So if you also have inflammation issues, low energy, weight or blood sugar struggles, then focus on gut health first. 

Oh! And what’s in my bowl? Chili lime chicken, red wine vinegar macerated shallots, pepperoncinis, cucumber, garbanzo beans, a sprinkling of feta and a dash of *good* olive oil. Delicious and vibrant! Would work great for a meal prep lunch.
Client: “I’ve noticed I feel leaner on my carb Client: “I’ve noticed I feel leaner on my carb days, when I’m including the resistant starch”

Yes! Brilliant connection here. Let’s back track a bit.. resistant starch is a type of fiber. It resists digestion until it gets to the colon where it gets slowly broken down by our gut bugs (yay! Feeding the colon dwellers! They need to eat too, ya know!) this is great news for your health, and if it’s a goal of yours, fat loss efforts. 

Resistant starch has been shown to:
✔️ increase satiety 
✔️ reduce the energy harvest from your food… lower caloric load
✔️ reduce after meal blood sugars and improve insulin sensitivity 
✔️ increase the breakdown of fat 
 (And more!)

Resistant starch and it’s different forms are in foods like semi green bananas, cooked and cooled potato, rice, and oats, beans.

Is it a panacea? Nope, nothing is, but it definitely is part of the puzzle and can make a big impact. 

‼️Disclaimer: some people need to improve gut strength and digestion before adding a bunch of resistant starch foods.
Have you ever eaten a salad only for it to go righ Have you ever eaten a salad only for it to go right through you? Or felt like fiber does the opposite and s-l-o-w-s your digestion? Maybe even looking at Brussels sprouts makes you bloated! 

That is FRUSTRATING when you’re trying to include more veggies or plant matter to your diet! It might make you feel like your gut hates healthy foods! 

Guess what? Proteins are good for the gut, and so are fibers and plant matter. So how do we get your gut stronger so it can digest your food properly!?

Glad you asked! In my Happy Healthy Guts course, week 1 is going to cover inflammation in the gut lining. We have a specific eating plan, some optional supplements, and movement patterns to get us on the right footing. We need to start cooling that inflammation to set up gut healing appropriately. . There’s a step by step process, not a random hope and wish - try this or that approach. 

We start March 20th! (That’s next Monday!) are you in? Link in profile to learn more and sign up
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✔️If every time you’ve tried to eat more fruits and veggies, more fiber, healthier foods and you just end with worse digestion - this course is for you. 

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✔️ if you’ve been told it’s normal to only 💩 every few days or once a week (it’s not 🫣) this course is for you

✔️ if you know that your poor gut health is impacting your total health (energy, weight struggles, insulin resistance) this course is for you! 

Let’s go! Starts March 20th with limited spots! 
Send me a message with questions or go here to sign-up Katievigesaa.com/happy-healthy-guts
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