We here at ReEvolution make a lot of the idea that overall wellness – mental, physical, and even emotional/spiritual health – is highly dependant on nutrition. If we make this point again and again, that’s because it is so very true, and so often neglected. The purpose of this section is to give you a basic idea of how to eat to maximize your energy levels throughout the day, and, as a part of that, sleep more deeply at night. As your energy levels improve, you’ll find your general mood improving as well. The principles here complement a few other sections on the site. Take a look at “Food and Mood” and “Healthy Mind, Healthy Body” for more.

Following the advice in this section should really help you feel more energized. But we have to warn you, eating healthfully doesn’t work like an energy drink. Changes in the way you feel don’t come immediately (On the bright side, the positive changes are lasting and don't insidiously undermine your health). Many of us are dependent on sugary foods or caffeine to get us through our days. Unfortunately, these things make us feel better right after we consume them, but soon lead to an energy crash. At this point, we usually end up reaching for more sugar or caffeine. Over time, this pattern depeletes the body's energy reserves. After enough time on a high sugar and/or high caffeine diet, most people get to the point where they need sugary foods and/or coffee just to feel normal. As a result, weaning off these foods and making the transition to a healthier diet can be tough.

There are a few simple tips, like substituting green tea for coffee, and being sure to eat quality carbs (see below) to help control sugar cravings, that can make adopting a healthier diet easier. But regardless, poor eating habits are hard to break. When you do decide to adopt healthier eating habits, bear in mind that the first week or two is the hardest. Cravings for junk foods can still be intense, and the benefits of eating more healthfully aren't always apparent yet.  Most people find that their energy levels start to improve, and old cravings disappear, within a few weeks of starting to eat better. So make it thorugh the first week or two by focusing on all of the benefits laying ahead of you - more energy, greater emotional stability, and a healthier body to boot.

Nutrition, Energy, and Mood Principles:

1. Learn to ID quality carbs

No matter what you’ve heard from Atkins or South Beach, carbs are a critical source of energy for almost everyone's body. Whether you need to focus in on an assignment for work or school, sprint to the goal or the finish line, or just hold up your end of a conversation, your body and brain have to burn carbs. Yet, ironically, carbs that burn too easily actually sap your body of energy. The carbs in sugar, soda, chips, snack cakes, white bread, and most other processed foods hit your body like rocket fuel. They rapidly burn up in your cells, overloading you with a quick burst of energy. This can feel great for a few minutes, but your system has to scramble so hard to cope with this sudden energy surge that you soon end up in an energy crash with less energy than you had before eating!

A major key to maintaining consistent high energy levels is eating quality carbs. Quality carbs digest slowly, releasing a steady stream of energy into your body to power you through your day, rather than giving you a quick burst followed by a crash.  As an added bonus, your body also processes quality carbs into a molecule called “glycogen” that gets stored in your muscles and liver. Your body can then tap into this glycogen whenever you need more energy. Glycogen, like sugar, works a bit like rocket fuel, providing the rapid bursts of energy you need during a sprint, or even in a tough meeting. But since your body is designed to run off of glycogen (and not designed to run off of sugar!) when you do use it up, you don’t end up in an energy crash. The moral of the story is that whether you need more energy throughout your day, or a quick burst of energy here and there, turn to quality carbs rather than sugar, caffeine, or energy drinks.

So how do you ID quality carbs? In general, look for carbohydrate foods that are still in their natural state. These include whole grains like whole oats, barley, brown rice, quinoa, amaranth, and millet. Be wary of so-called “whole grain” breads, which are usually highly processed. Sprouted grain breads and stone ground breads are made from real whole grains. Beans are also a great source of carbs. Beans are easy to spice up with Mexican, Indian, or Thai spices, and a great source of fiber as well. You can also get quality carbs from hummus and bean dips, and, to a lesser extent, fruit. Berries, apples, and pears are the best fruits in terms of carb content, followed by oranges and bananas. These are all "low glycemic" fruits, meaning that their sugars are absorbed more slowly into your blood. As a result, these fruits help you maintain steady blood sugar, keeping your energy levels high and your appetite under control. Almost all fruits are healthy in moderation, but because other fruits like grapes, pineapples, mangos, and melons are higher on the glycemic index (their sugars digest more quickly) most people do better limiting thier consumption of these fruits and eating mostly apples, pears, and berries. Take a look at Choosing Healthy Food for more on IDing quality carbs and healthy shopping in general.