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 dont 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?
energy
/enrj/

The strength and vitality required for sustained physical or mental activity

calorie
/kal()r/

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

vs.

Skipping Meals

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 can cause you to feel sluggish
To stay hydrated...try:
Water (best option)
Carrying water bottle
Fruit infused water

H
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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... For That

Mayo
Sour Cream
Juice
Cookies
White Pasta
Red Meat

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/4kg8IIClzvLtC/giphy.gif
http://www.hsph.harvard.edu/nutritionsource/carbohydrates/
http://www.fao.org/docrep/w8079e/w8079e0k.htm
http://healthyeating.sfgate.com/effect-refined-carbohydrates-metabolism-5461.html
http://healthyeating.sfgate.com/list-refined-carbs-7260.html