How To Conserve Energy: Self Care Edition #3 (food as fuel)

I'm not here to tell you the specifics of what to eat and what not to eat! Everyone has different likes and dislikes, cultural influences, religious limitations, not to mention food allergies and restrictions! What I figured I'd share are some of the things that have worked for me over the years in terms of managing dwindling energy and eating to fuel my body so I can feel the best that I can.

TIP #1: K.I.S.S.

You've probably heard the acronym K.I.S.S. which stands for 'keep it simple stupid'. Keeping meals simple makes for less work and usually less clean up which is a win in my books! A piece of baked salmon with an already assembled salad in a bag is just as satisfying and definitely as healthy as other more labour intensive meals. I know another big hit in our home are one pot pasta meals. A lot of them online seem to be milk/cheese based but if that's an issue for you (intolerances, avoiding dairy, etc) here's a very simple one from www.thecookingfoodie.com that can be paired with a quick easy protein (some cooked chicken breast or canned beans):

https://www.thecookingfoodie.com/recipe/One-Pot-Pasta-with-Tomato-Sauce

I love one pot pasta because there are limited dishes involved in the cleanup!

TIP #2: H2O.

Drinking water is important for so many bodily functions! Water is needed for sweating, feces and obviously urine output to name a few. The recommendation for men is about 3.7 liters/day and for women it's 2.7 liters/day according to the Mayo Clinic. This includes all sources of water; fluids from water itself and water found in both food and other drinks. Keeping hydrated may help prevent migraines and other health related issues that can contribute to pain.

TIP #3: Limit sugar.

Added sugars are so common today. So much of the processed food that's on the shelves of grocery stores has either high level of sugar, salt or fat. I don't think that cutting out all sugar is necessary or even realistic. I think food is one of the great enjoyments of life and avoiding things at all costs can either feel too limiting or discourage people from eating healthy at all. The nutritionist we had at Constance Lethbridge shared her 80/20 rule. Eat healthy foods that fuel your body about 80% of the time. The other 20% of the time you can enjoy a dinner out with family or have dessert on Saturday night. This has served me well over the years because I found it motivating to eat well knowing that I could guilt free "cheat" and it was part of the plan.

The problem with foods that are very high in sugars is that they cause a rapid increase in your insulin levels and then a rapid decrease in your blood sugar levels. This can affect your energy levels and cause a see-sawing effect. A sharp increase in energy followed by a huge crash. Not great when you already struggle with maintaining your energy levels.

TIP #4: Portion sizes.

After having three kids back to back I had gained almost 70lbs. I didn't feel particularly well and my knees were killing me. I made the decision about eleven years ago to lose the weight for good and there's no debate - I feel much better. I'm not here to preach a "healthy" weight but rather a plea to listen to your own body. If you find the extra weight has led to more pain and pressure on your joints than I believe that portion sizes are a realistic way to keep your weight stable or lose weight if you need to. Find a dietician local to you to help with the specifics of how much you need to eat based on your lifestyle (things like how active you are, etc). Controling portion sizes doesn't mean depriving yourself of food and satiation. Eating things like vegetables, whole grains and lean proteins are more filling than highly processed food anyways. They're more sustaining. Again K.I.S.S. Keep these foods simple and uncomplicated if you find yourself low on energy. Personally I find it's easier to maintain a certain weight than lose weight so portion sizes contribute to my energy usage as well.

TIP #5: Eat with others.

Canada's Food Guide added eating meals with others as a recommendation for healthy eating habits. When you eat with other people it usually means you eat more slowly which means better digesting of foods and it also allows you to experience that full feeling so you know when to stop. Eating with people is a social activity which limits the isolation that you may be experiencing with having a chronic pain condition. It forges relationships. So what do you do if you are single and you live alone? You can go out to a restaurant on occassion and be able to interact with servers and see other people, if only from a distance. Invite friends and family to eat with you. Set it up as a potluck so you don't find yourself overextending yourself in the energy department. Even consider using paper plates for easy cleanup! If you're elderly Meals On Wheels might also be an option depending on your location. They charge a small fee (subsidized about 50%) for their meals and you benefit from being able to converse with the volunteer who brings you your meal. Even eating in a local park at a picnic bench (seasonly of course) can open yourself up to others who may want to share conversation or you can people watch from afar. I think eating with other people can be a great way to distract you (if only temporarily) from pain as well and sometimes we all need a good distraction.

TIP #6: Protein.

Protein was a key element in my feeling satiated. I was eating the same amount of food but had started incorporating more exercise into my daily life and I found myself feeling hungry. I upped my food intake but it still wasn't doing it. Then I started incorporating more protein into my diet and it made all the difference. It gave me that full feeling and I didn't have to snack so much between meals. Eating adequate amounts of protein helped limit the carbohydrates I was craving which aren't inherently bad but helped me to achieve that full feeling. Protein is filling and if you feel full longer there are less snacks and meals to make so you can redirect that energy into other things you want or have to do.

I hope some of these pointers will help get you started or encourage you along your journey when it comes to using food as fuel.