Le Formulaire Nutrition || A Dietitian’s Guide to minding your energy
Christmas really is the most wonderful time of the year. It is a time of celebration and spending quality time with our loved ones, often over what can seem like an endless supply of indulgent delights. The festive period can also come with winter tiredness, illness and a long list of responsibilities. Whether it be trying to accomplish all the tasks at work, finding the perfect gift, preparing the house for a festive soirée or traveling to see friends and family across the country, a lot of us can feel a drain on our energy levels. We hope these tips can help to boost your energy levels this December.
Starting the Day Right
We've all heard the expression that breakfast is the most important meal of the day. Studies have shown that those who skip breakfast end up with nearly identical total daily caloric intake (1), so during the festive season be mindful to nourish yourself first thing.
For breakfast we recommend minimally processed foods as they have lower Glycaemic index (GI) scores than those that undergo processing. For example when it comes to porridge oats, whole rolled oats have a better impact on your blood sugar levels than ground porridge oats. It is important to be wary of food packaged as being a healthy option, for example breakfast bars are often marketed as being really nutritious however often contain lots of sugar. The key to keeping our energy levels stable and feeling satisfied is pairing carbohydrates with fibre, protein or a healthy fat. This helps to slow down the release of energy and prevents blood sugar spikes which can lead to overeating at subsequent meals and mindlessly grazing. We have the perfect recipe for a balanced breakfast with our protein packed overnight oats.
Complex carbs
Carbohydrates have historically received a bad reputation, however we absolutely need to include them in our diet to give us energy. The key is choosing the right kinds and eating them in suitable amounts. Generally, minimally processed, wholegrain carbohydrates are superior.
The Glycaemic index (GI) is a way of categorising carbohydrates based on the increase in blood sugar levels that occurs when you eat certain foods ranging from 0 to 100. For example, white table sugar has a GI of 100, whereas an apple has a score of 25. White bread has a score of 71, whereas 100% wholegrain has a score of 51. Foods that are more likely to cause spikes in our blood sugars like sweets, refined sugars & white bread are more likely to contribute to cravings and energy slumps. When it comes to the skin, high GI diets have been linked with acne and accelerating skin ageing (2).
Smart Snacking
Snacking at the right times and in the right quantities can top up energy levels in between meals helping us to avoid those pesky energy dips.
Having a mid-morning and mid-afternoon snack can help to top up energy levels between meals and stabilise blood sugar levels, keeping cravings at bay. Our favourite snacks are often the simplest. A handful of unsalted nuts, some yoghurt with seeds and fruit, or some yummy festive energy balls, which you can find at the end of this article!
Chocolate is a mood booster and can definitely be incorporated as part of a healthy diet. Choosing 70% or higher and pairing it with a piece of fruit, nuts or some greek yoghurt can help prevent those sugar spikes and leave us craving more.
At this busy time of year, make sure to keep your body nourished and cared for so that you can sparkle all night long. Here is one of our favourite smart snacks to keep stored in the fridge to have with a herbal tea.
Festive Gingerbread Energy Balls
Ingredients
10 mejdool dates
55g walnuts
55g almonds
30g flaxseeds
2 tbsp peanut/almond butter
1 tbsp honey
1 tsp cinnamon
1tsp ground ginger
1/4 tsp all spice
1/4 tsp nutmeg
Pinch of cloves
Handful of 70% or darker chocolate melted for drizzling
Method
First soak the dates in water for about 20 minutes to soften, drain and pat dry
Add all the ingredients (bar the chocolate) to a food processor and process until sticky dough like texture forms
Roll out into 8 small balls and place in the fridge for 30 minutes to set
Drizzle the melted chocolate and place back in the fridge until the chocolate hardens - enjoy!
References
Zakrzewski-Fruer, J. K., Seall, C., & Tolfrey, K. (2021). Breakfast Consumption Suppresses Appetite but Does Not Increase Daily Energy Intake or Physical Activity Energy Expenditure When Compared with Breakfast Omission in Adolescent Girls Who Habitually Skip Breakfast: A 7-Day Randomised Crossover Trial. Nutrients, 13(12), 4261
Dekker P, Maier AB, van Heemst D, de Koning-Treurniet C, Blom J, Dirks RW, Tanke HJ, Westendorp RG. Stress-induced responses of human skin fibroblasts in vitro reflect human longevity. Aging Cell. 2009;8(5):595–603. doi: 10.1111/j.1474-9726.2009.00506.x.