Got Energy By Jayda and Celina KSC DI

Got Energy? By Jayda and Celina KSC DI 2015

Myth or Fact? #1 Coffee gives us energy

Myth Coffee itself does not provide the body with energy through calories. It stimulates nerves which can make us feel more awake.

Myth or Fact? #2 Large meals give you lots of energy

Myth Large meals can actually cause us to feel more tired. Our body works hard to digest the large amount of food we put into it.

Myth or Fact? #3 If I don’t get enough sleep tonight, I can make up for it tomorrow

Myth Our bodies cannot “make up” for the sleep we lose the night before. We need to get consistent and adequate sleep each night.

Myth or Fact? #4 Stress can impact energy levels

Fact Stress can impact our energy levels. We may feel energized and even “frantic” at first. However, this is usually followed by tiredness and even difficulty sleeping.

Outline Objectives What is Energy? Benefits of energy How eating affects Energy Focusing on Balance Other factors that affect Energy Food Activity

Objectives 1. Identify one food choice that can impact energy 2. List two lifestyle factors that can impact energy 3. Identify one healthy food substitution that gives the body energy

What is Energy? en·er·gy /ˈenərjē/ The strength and vitality required for sustained physical or mental activity cal·o·rie /ˈkal(ə)rē/ A measure of how much energy comes from carbohydrates, protein, and fat

Benefits of Energy Improves mood Avoid falls and accidents More energy -To spend time with family -To do daily tasks A sharper mind

How Eating Affects Energy ● ● ● Refined CHO Fatty Foods Large Meals Skipping Meals Caffeine Hydration

Refined CHO Whole grain is taken out during processing → Lower in fiber and vitamins → Can cause spikes in blood sugar

High Fat Foods ● Harder to digest ● Requires more energy to digest ● Leave you feeling sluggish

Meals Large Meals Skipping Meals vs.

Caffeine ● ● Stimulates central nervous system Vasoconstrictor (reduces blood flow to the brain) Can make you feel awake, alert, and less tired Does not provide your body with energy (caloric energy)

Hydration The human body is about 60% water Dehydration cause you to feel sluggish To stay hydrated. . . try: ● Water (best option) ● Carrying water bottle ● Fruit infused water

I n he at h W p a H W s n e p t? a E

Donut gets digested Mainly carbohydrates and fat.

Donut gets digested Mainly carbohydrates and fat. Donut contains refined sugars → blood sugar to rise fast. This gives us that quick energy boost feeling.

Donut gets digested Mainly carbohydrates and fat. Donut contains refined sugars → blood sugar to rises This gives us that quick energy boost feeling. The body releases insulin to lower blood sugar. High → Low Creates “crash” feeling. Leaves us tired and unenergized.

Balance Your Fuel Grains Complex carbohydrates provide a slow, steady burn Protein Lean sources provide a moderate amount of fat

Balance Your Fuel Fruits + Veggies Provide vitamins and minerals, including calcium Dairy Source of calcium, vitamin D, and potassium. Aim for low-fat options

Swap This. . . Mayo Sour Cream Juice Cookies White Pasta Red Meat For That Avocado Greek Yogurt Infused Water Fresh Fruit Whole Grain Pasta Lean Chicken

Sleep Discussion Questions ● How much sleep do you get? ● How much sleep do you need? ● How does sleep affect you?

Exercise ● ● Increases oxygen Improves mood Increases alertness Reduces stress

Incorporating Exercise ● ● ● Walking Swimming Tai Chi Yoga Stretching ● ● Gardening Light Weights Balancing Dancing

Stress ● Body produces cortisol which can cause us to crave comfort foods ● Feel tired without a good reason ● Trouble sleeping

Bingo Questions ● ● ● What foods can impact energy? What lifestyle factors can impact energy? What healthy substitutions can you make? What exercises can you incorporate into your life? What are some benefits of having more energy?

Granola Energy Bites Ingredients ● ● ● Dates Honey Peanut butter Almonds Banana Chips Oats

References http: //www. fitday. com/fitness-articles/nutrition/healthy-eating/3 -types-of-food-that-will-make-your-body-feel-sluggish. html#b http: //www. nhlbi. nih. gov/health/educational/wecan/healthy-weight-basics/balance. htm https: //media. giphy. com/media/4 kg 8 IIClzv. Lt. C/giphy. gif http: //www. hsph. harvard. edu/nutritionsource/carbohydrates/ http: //www. fao. org/docrep/w 8079 e 0 k. htm http: //healthyeating. sfgate. com/effect-refined-carbohydrates-metabolism-5461. html http: //healthyeating. sfgate. com/list-refined-carbs-7260. html