[gutter] Words: Amanda Khouv
[strap] nutrition: energy boosters
[head] Get your groove back!
[sell] Is your energy but a distant memory? You /can/ feel yourself again, thanks to health and fitness expert Yuri Elkaim
[pullquotes]
‘Being mindful of what you put into your body is paramount if you’re looking to get your energy levels back on track’
‘An excessive amount of stress is a one-way path to burnout’
[intro]
Sick of feeling tired and tired of feeling sick? Then it’s about time you took control of your health. If fatigue is something that’s plagued your life for as long as you can remember, putting your foot down and forcing a change can seem daunting. But what if we were to tell you that you could double your energy in seven days? That’s what Yuri Elkaim, a holistic nutritionist and fitness expert, promises in his new book, /The All-Day Energy Diet/.
With a newfound spring in your step, you’ll also be able to get into even better shape than before, improve your digestive health and reduce stress, too. So, how has Yuri helped more than 500,000 people across the world to feel like this? It’s all through an understanding of – and holistic approach to – food and health, and you can learn it all from this book in just a week. Intrigued? We thought so!
All-time low
One of the most common health complaints these days is tiredness. We’re constantly feeling exhausted, run down and, quite frankly, frazzled – but why is it that a lack of energy has fast become our biggest downfall? It’s largely to do with the turn our lifestyles have taken and, unfortunately, they’ve been for the worst. ‘Since mass food processing began in the 1950s, we’ve traded our health for convenience by relying on fast food and packaged, processed foods devoid of nutritional value,’ Yuri explains. ‘They may taste great, but they’re no good for the human body.’ Since food is what fuels us throughout the day – allowing us to exercise, work and even think – it’s no wonder we’re constantly feeling the strain when the quality of the fuel we’re consuming isn’t good enough to run our complex engines. The result is not only a serious problem with fatigue, but also weight gain and frequent sickness.
Being mindful of what you put into your body is paramount if you’re looking to get your energy levels back on track. Yuri touts wheat, sugar and caffeine as being the biggest culprits when it comes to energy-sapping foods. However, it is these three ‘sneaky’ foods, as Yuri calls them, which make a regular appearance in most modern-day diets. ‘We’re getting ill because of the crap we eat,’ Yuri says. ‘It leads to numerous micronutrient deficiencies, which can cause myriad health problems, from lowered immunity to poor gut health and beyond.’ Ditching these foods will work wonders for your energy levels, according to Yuri. And with the array of alternative foods available in regular supermarkets these days, it really couldn’t be easier. ‘Once you start reducing how much wheat, sugar and caffeine you consume, you won’t be able to argue with how great you begin to feel,’ he adds.
The stress factor
However, poor diet isn’t the only thing we need to fix. So many of us are constantly stressed and anxious too, which only saps energy further. And high-stress situations affect your brain and body in more long-term ways than you might think. Our bodies deal with stress according to the fight or flight response, says Yuri. ‘Your brain perceives a threat. Within milliseconds nerve impulses are fired and your sympathetic nervous system is activated,’ he explains. ‘This results in dilated pupils, increased heart rate and other reactions that prepare your body to fight or flee. Seconds after this initial neural response, hormonal and nerve impulses are sent from your brain to your adrenal glands, signalling for adrenal hormones to be secreted.’ Now, this is all completely normal in moderation, and actually helps us to cope with stress. But an excessive amount of stress is a one-way path to burnout and, before you know it, you’ll be experiencing exhaustion on a long-term basis, and nobody wants that.
A new lease of life
Now for the good news: there /is/ something you can do about these endless days of exhaustion. And, as you may have worked out by now, the fix is to address both your diet and stress levels.
You may not even realise that your diet needs fixing, though. After all, many of us try to stay up to date with the latest health foods, ensuring we incorporate them in and around meals, but the problem is, if your diet as a /whole/ isn’t up to scratch, then simply scattering superfoods throughout the rest of what you’re eating just isn’t going to cut it. ‘Your body must be in an alkaline state to produce the energy you need,’ Yuri explains. Some foods are alkaline, and some are acidic. To get the right balance, you need to make sure you eat enough alkalising foods like spinach, bananas and sweet potato – generally, it’s vegetables (especially greens!) and the less-sweet fruit options.
But that’s not all. How much of your food is actually considered raw when you eat it? Yuri reckons we should aim for 75 per cent. The reason being that raw – or uncooked – food has a higher nutrient value, plus it contains more water and digestion-boosting enzymes. ‘Grilling, baking and even steaming destroys many of the vitamins, minerals and phytonutrients that are found in your food,’ he says. ‘While in some cases it may be more practical to lightly steam your food, the easiest ways I know of to add more raw foods into your diet are juicing, making smoothies and preparing more salads.’
So that’s the food side of things sorted, but what about those soaring stress levels? How do we manage those? Just a few of the stress management techniques Yuri recommends in his book are yoga, aerobic exercise and sleep – and we're fans of all of them. Not only can yoga help you focus at work and in life, but it’s long been known for its ability to calm the mind and reduce tension, too. ‘I suggest doing it two to three times per week, but if you want to do it daily, that's even better – especially if you're suffering from adrenal problems,’ Yuri says. And what of aerobic exercise – which Yuri describes as more intense than a relaxing walk – how dies that help relive stress? ‘It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress,’ he explains.
Finally, making time to get not only a decent /amount/ of sleep but a high-quality sleep will undoubtedly pay off. There are obvious ways we can achieve this: allowing our brains to unwind before hitting the hay will allow cortisol levels to fall before sleeping, giving us more energy the next day, for example. But another tip from Yuri is to go to bed and wake up at the same time every day. ‘This will help reset your body's internal clock,’ he says. This might take a while for you to get used to (especially on weekends!), but the routine will do your body good in the long run. On top of this, try taking an Epsom salt bath or drinking magnesium tea before bed. 'These methods will relax your body and calm your mind,’ Yuri adds.
Overhauling your diet and changing your habits like this may seem overwhelming and like a lot of effort at first, but once you get into the swing of things and start feeling the benefits, you won’t look back – especially once you’re on your way to a happier, more energetic you!
[box out 1] The 7 commandments of energy
7 rules to remember on your quest for vitality
- Food that compromises the health of your blood, such as meat, dairy, processed grains and sugars, will deplete energy.
- Food that imposes more demand on your digestion will drain energy.
- Eating too much will also drain your energy, since the process of digestion itself requires so much energy.
- Excessive stress weakens your adrenal glands, ultimately depleting energy.
- A cluttered mind, depressed emotional state and inability to focus tend to drain energy. So any activity that clears your mind can give you sustained energy.
- A consistent lack of energy indicates that your body is diverting more of its resources away from movement and inward for interval healing and repair. Move more.
- The things you do to boost energy also boost overall health.
[box out 2] Bright idea
Need an inspirational recipe to get started? Super-healthy, alkalising dishes are not just sprouts, seaweed and superfoods. Check out Yuri’s Vegan Veggie Sushi for size
Makes 10-12 rolls
170g cauliflower
1 handful soaked cashews, walnuts or pine nuts
4tbsp ground sesame seeds
1tbsp ginger, minced
Juice of ½ lemon
2-3 sheets of laver
15g pea or alfalfa sprouts
¼ cucumber, julienned
2 spring onions, julienned
1 avocado, sliced
1 mango, sliced (optional)
3-4tbsp tamari
1 To make the ‘rice,’ throw the cauliflower, soaked nuts, sesame seeds, ginger and lemon into a food processor and pulse until the mixture resembles rice.
2 Cover ½ of the laver sheet with the ‘rice’ and ¼ of the sheet with sprouts.
3 Lay your julienned vegetables over the other ½ of the ‘rice’ layer.
4 Tightly roll the sushi using your hands or a sushi mat, and use a bit of water to seal the laver in place.
5 Let it sit for a few minutes before cutting the roll into 5 or 6 pieces.
6 Use tamari (healthier than soy sauce) to dip your sushi.
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WANT TO KNOW MORE?
Find out more about beating fatigue and boosting your energy with /The All-Day Energy Diet/ by Yuri Elkaim (£12.99, Hay House). Women’s Fitness readers can receive 20% off with free UK delivery. Go to hayhouse.co.uk or call 020 3675 2450 and quote the code ADED15. Offer expires 31 March 2015.
via Featured Articles http://www.womensfitness.co.uk/health-and-wellbeing/1320/get-your-groove-back
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