 Are you feeling bored with your exercise routine?
Or perhaps unmotivated to even start one? When it comes to maintaining an active lifestyle, the key is to enjoy the activity! If you are not happy forcing yourself to the gym to lift weights or doing the same couple of exercises day after day, maybe it is time to check out some new classes or types of exercise. An important factor to also remember is that working out longer is not necessarily better. When time allows, of course spend more time be active, however, if you are not working out at all because of how busy you are, know that even 10-15mins of activity is better than no activity. Depending on the type of activity, that 15 minutes work-out could even be more beneficial than an hour on the treadmill for example. For making the most out of shorter work-outs look into HIIT - High Intensity Interval Training. These are short bursts of high intensity exercises followed by a short rest and then repeated with different exercises. Youtube is great for finding fun workouts you can do in the comfort of your own home. There are also many DVDs or online programs you can buy for working out at home. If you are more into going to a class or gym to work out, some of my favourite new types of workouts include:
Remember, an active life means a healthy and happy life. If you are feeling unmotivated or uninspired check out something new, you never know what you may end up loving!
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 Last week we looked at the first 3 underlying causes for some of the most common reasons for low energy: Dehydration, Digestive Issues, and Low Adrenal and Thyroid Function - read the entire blog post here.
This month we continue the conversation by taking a closer look at reasons 4-7: 4) Low Iron and/or B12 5) Overworked Liver 6) Blood Sugar Instability 7) Vitamin and Mineral Deficiencies (especially Vitamin D if the low energy happened with the seasonal change) 4) Low Iron and/or B12 These two essential nutrients are critical for the formation of hemoglobin, the oxygen carrying substance in red blood cells. Without enough hemoglobin our cells do not get enough oxygen. To find out if you have low levels ask your doctor for a blood test that checks ferritin (iron) levels, B12 serum, as well as homocysteine. Homocysteine can sometimes be a better indicator of B vitamin levels, especially if you eat a lot of seaweed. Seaweed contains B12 analogues that look like B12, this means your B12 serum levels can look normal but actually be low. On the other hand, if homocysteine is higher than normal that is a sign of low B12 (along with folate, and B6). Both iron and B12 require strong and efficient digestion in order to be properly absorbed. Sometimes even if we are eating enough we can still be deficient, especially if stomach acid (HCl) levels are low. There are many great plant-based sources of iron, and absorption is enhanced if Vitamin C rich foods are consumed at the same time. If you want to boost levels even more look for whole-food based iron supplements, these have better bioavailability and do not cause digestive upset or constipation. For B12, supplementation is recommended. Look for sublingual methylcobalamin or whole-food based B12. B12 deficiency is quite common, even in non-vegans. If you have low energy, tingling in fingers or toes, low stomach acid, over 50 years old, or are not sure about your food sources, it is recommended to get your levels tested. 5) Overworked Liver The liver does so much for us, when we overwork it the functioning may slow down. Not only does this put extra strain on the other detoxification organs (skin, lungs, kidneys, colon) but also prevents proper digestion, absorption (especially of fats), and detoxification. 6) Blood Sugar Instability The common consumption of stimulants, refined and processed carbohydrates, and sugar results in spikes in blood sugar leading to the inevitable crash - in both blood sugar and energy. These highs and lows can result in cravings for sweets, stimulants, and refined carbohydrates when we feel tired since they provide a quick boost in energy, but the resulting crash just leads to more cravings. This energy however is not true energy, you can kind of think of it as borrowing energy from tomorrow that you don't actual have, leading to an energy deficit as well as an overworked pancreas and adrenals. To help prevent this cycle and keep your blood sugar and energy levels up throughout the day try to eat every 3-4 hours and include enough protein and fibre in every meal. 7) Vitamin and Mineral Deficiencies Having low B Complex, not just B12, can cause low energy. Try to boost your intake with B-complex rich foods and a whole-food based supplement, especially if you feel like you have a lot of stress in your life. Being low in certain trace minerals can also leave you feeling drained. Iodine deficiency may lead to low thyroid function which then leads to low energy. Seaweeds contain many trace minerals, including iodine. If you feel like your low energy is seasonal you may want to consider taking Vitamin D3 during the winter months if you live somewhere that doesn't get enough sunlight during those months. Even if you do not have low energy, it is a good idea to look into taking Vitamin D3 between October and March in Canada since it is involved in so many functions, including the immune and endocrine systems.  Orange Chocolate Pudding
4 small avocados 1/2 cup freshly squeezed orange juice 1/2 cup cacao powder 1/4-1/2 cup yacon or maple syrup - adjust to taste 1 tsp vanilla powder 1 tsp full-spectrum schizandra powder (optional) 1/4 tsp Simply Organic Orange Extract (optional) Mix in food processor until smooth. Garnish with berries, orange zest, mint, & orange slice.  An informative documentary that examines the health effects of the Standard American Diet including interviews with some of the top doctors that specialize in plant-based nutrition. Provides an in-depth investigation into the health benefits and research behind adopting a whole-food plant-based diet. "Forks Over Knives examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering yet under-appreciated researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn." The movie is available for purchase at Forks Over Knives. |
AuthorShawna Barker BSc., RHN is a nutritionist specializing in vegan diets. Archives
July 2020
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