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Lesson 6
Boost your Energy
Presented by:
Michelle Loughlin Course Educator
Registered Dietitian
Diploma in Nutrition – Part I
Lesson Recaps
Lesson 4- Weight loss and fad diets
Fad diets offer rapid weight loss
Healthy diet and lifestyle offer long-
term results
Lesson 5- on demand
Behaviour change and SMART Goals
Learn how to overcome bad habits
Boost your motivation
Today’s Lesson
Eating for energy
Healthy eating patterns
We explore importance of sleep and
superfoods
Awareness of alcohol
Summary
Next Steps
Q & A
● Poor energy● Fatigue● Suffer at work, personally and affects your health● Life is a drain● Negative attitude
Risk of Not Following Guidelines
Course Tool Kit
Course Tool Kits are available
Webinar Slides
Bonus video
Summary Sheets & Much More
Let’s Begin
Stressed at Work
Relationship worries
Bills
Kid’s tuition fees Lost
Lonely
Anxious
What Drains our Energy?
Are you struggling to get up in the
morning or hitting an afternoon slump??
Lacking Energy?
Poor diet choices Lack of energy
Diet Affects Energy Levels
5 benefits of a healthy diet:
1. More energy2. Improved mood3. Healthy weight- confidence4. Increased longevity5. Controls disease
What is not to like??
When you have buckets of energy life seems easier!!
Eating for Energy
Healthy eating
Getting adequate
sleep
Monitor caffeine
consumption Reducing sugar intake
Watch your alcohol intake
Eat Breakfast
Formula for an Energy Boost
Energy Requirements
All nutritional needs are met
Sufficient vitamins and
minerals
A healthy weight is
maintained
Good energy levels
No protein loss
Step 1: Adequate Calorie Intake
We need 1800 calories a day
Women need
2000 calories a day
Men need
2500 calories a day
Calorie Requirements
Benefits of eating breakfast:
1. Kick-starts your metabolism2. Breakfast eaters more likely to be a
healthy weight than those who skip breakfast
3. A healthy breakfast is a good source of protein, calcium, iron, fibre and vitamins
4. Improves memory, concentration and mood
5. Stabilise your blood sugars6. Aids your energy needs7. NHS says Long-term breakfast
can reduce obesity, high blood pressure, heart disease and type 2 diabetes
Step 2: Importance of Breakfast
High Fat
High sugar
High salt
High calories
Watch out for Unhealthy Breakfast
Healthy Breakfast Formula
Include protein
Base on starchy carbohydrates
Include fruit and veg
Include dairy or calcium alternative
Keep low in salt
Keep low in saturated fat
Healthy Breakfast Ideas
Benefits of eating regularly:
1. Maintain stable energy levels2. Improved concentration levels3. Avoid mid-afternoon energy slumps4. More control over food choices5. Helps to control binge eating6. Metabolism works efficiently7. Helps to keep you feeling satisfied8. Regular meal eaters tend to eat fewer calories9. Snacking can help you to lose weight10. Try not to leave more than 4-5 hours between meals
Only beneficial if you choose healthy options!!
Step 3: Eating Regularly
➢ Skipping meals causes dips in energy levels
➢ Tired, no energy➢ Making poor food
choices as no energy➢ Diet higher in fatty, high
calorie foods➢ Overall eating more fat
and calories than if eating regularly
7am- wake up
7.30-9.00 am- No breakfast- rushing
11.30-12.00pm- Danish and full fat latte
1.00-2.30pm- No lunch
3.30-5pm- Hungry and tiredPre-packed triple sandwich
6-7.30pm- none, traveling home from work
8.30-9pm- chocolate and crisps whilst watching TV
Unhealthy Eating Pattern
7am- wake up
7.30-9.00 am- 2 eggs scrambled on wholegrain bread with a glass of home made juice
11.30-12.00pm- handful unsalted nuts
1.00-2.30pm- Tuna salad with wholegrain crackers
3.30-5pm- natural yoghurt and fruit
6-7.30pm- Salmon with roasted vegetables and baby potatoes
8.30-9pm- chopped veg with yoghurt dip
❖ No more then 2 ½ hours between meals
❖ Following rules of the food pyramid
❖ Low GI foods❖ No junk❖ Varied and interesting❖ Lots of fibre-feel full
Good Meal Pattern
❖ Alcohol drains your energy
❖ Alcohol is a depressant
❖ Alcohol is high in calories and can cause you to
gain weight
❖ Alcohol lowers your blood sugars so you crave
high sugar foods the next day
❖ Alcohol is dangerous to your health especially
binge drinking
❖ Alcohol is the 3rd biggest risk factor for disease
burden
❖ Drink in moderation
THE FACTS:
Step 4: Monitor Alcohol Intake
1. Cancer2. Diabetes3. Interferes with sleep4. Dehydration5. Cause of hypertension- stroke or heart attack6. Increased risk of breast cancer7. Higher risk of stomach cancer8. Increased risk of pancreatitis9. Liver damage10. Irritable Bowel Syndrome and Bowel cancer11. Brain- depression and anxiety12. Can interfere with fertility-affects menstrual cycle in women
and sperm (overall)(www.drinkaware.co.uk)
Affects on Your Body
How Does Alcohol Affect Us?
1. Alters brain chemistry
2. Can increase anxiety and stress
3. Depression
4. Linked to suicide, self-harm and psychosis
5. Damage memory
http://www.drinkaware.co.uk/check-the-facts/what-
is-alcohol/what-is-an-alcohol-unit
Excellent video explaining alcohol
Alcohol and Mental Health
USA UK Ireland Australia New Zealand
Weekly
Men 14* 21 17 14* 15*
Women 7* 14 11 14* 10*
Daily
Men 2* 3-4 3-4 2* 3*
Women 1* 2-3 2-3 2* 2*
Alcohol Free Days per Week 3 2-3 2-3 2 2 or more
*USA, Australia & New Zealand classify Alcohol in terms of a “Standard Drink” compared to Units in other countries
Recommended Alcohol Intake
2
UK: 1 Unit (= 10ml or 8g alcohol)
100ml glass wine
25ml measure of spirit
½ pint low strenght beer, lager, cider
1 Standard Drink = 10g alcohol
(Australia & New Zealand)
100ml glass wine
30ml spirit
285ml beer
1 Standard Drink (USA)
= 14g (0.6oz) alcohol
5oz wine (12%)
12oz regular beer, larger (5%)
1.5oz spirit (40%)
Ireland: 1 Unit (= 10g alcohol)
100ml glass wine
35.5ml measure of spirit
284ml/glass of beer, lager, cider
What is a Unit?
1 standard glass of wine has as many calories as a piece
of cake
Drinking 5pints lager/ week =
44,200Kcal/year = 221 doughnuts
Average wine drinker in UK drinks
2,000Kcal of alcohol a month
Alcohol has 7Kcals/g, nearly as much as FAT
Hidden Calories in Alcohol
Alcohol and Weight Gain
❖ Mildly addictive stimulant found naturally in cocoa, tea and coffee
❖ Added to energy drinks, soda and some medication
Benefits:
❖ Boost energy levels❖ Alleviate fatigue❖ Increase concentration and focus
Safe consumption:
❖ Up to 400mg/day considered safe limit for adults❖ Pregnant women- <200mg/day❖ Children and adolescents- 100mg/day or less
Too much: >500mg• Insomnia• Nervousness• Restlessness• Irritability• Stomach upset• Fast heartbeat• Muscle tremors
Step 5: Reduce Caffeine Intake
Coffee- 200ml instant approx. 80mg
Coffee- 200ml decaffeinated approx. 4mg
7up (Diet and regular)-500ml 0mg
Espresso 30ml shot
approx. 40mg
Diet coke-500ml approx. 64mg
Coffee- 200ml brewed approx. 110mg Coke- 500ml
approx. 48mg
Red Bull-250ml 80mg
Dark chocolate-45g approx. 31mg
Caffeine Levels in Popular Drinks
➢ More research needed ➢ Moderate coffee intake not associated with increased
risk of death from any cause, or death from cancer or cardiovascular disease
➢ Coffee consumption may protect against type 2 diabetes, Parkinson’s disease, liver cancer, and liver cirrhosis.
➢ Can stimulate LDL “Bad” cholesterol. Drink filtered coffee or instant coffee
➢ Enjoy in moderation
➢ *pregnant women and people with hypertension or type 2 diabetes should limit caffeine consumption
➢ Avoid high calorie cappuccinos and lattes
What About Coffee?
➢Give initial boost of energy as high in sugar- crash quickly
➢High in sugar- can cause you to crave more sugar
➢High in calories- weight gain➢High levels of caffeine- can cause you to
feel irritable and restless➢Can trigger heart palpitations and
insomnia➢Can increase blood pressure➢Very dangerous to mix alcohol and energy
drinks➢Better cure for energy fix- banana
Energy Drinks
➢Helps to maintain balance of bodily fluids➢ Improves energy levels➢Can aid weight loss➢Energise muscles➢Keeps skin looking good➢Helps kidney flush out toxins➢Aids a healthy bowel
Benefits of water
Step 6: Increase your Water
Aim 6-8 glasses a day
➢ May need more or less depending on levels of exercise, climate and illness
➢ Best way to hydrate yourself➢ Don’t confuse thirst and hunger➢ Coffee and tea can contribute to your fluid intake➢ Foods such as fruit and vegetables also count as a source of
water- 20% of fluid intake is from food
Hyponatremia- a condition that occurs when the level of sodium in the blood is abnormally low- can be caused by drinking too much water
➢ Symptoms: nausea, vomiting, headache, confusion, loss of energy/fatigue, irritability, muscle weakness, spasms or cramps, seizures, coma
Water
❖ Drink water before meals
❖ Sip slowly during the day
❖ Leave a glass on the counter or desk
❖ Sugar free flavoured water
❖ No added sugar diluted drink
❖ Tea & coffee count
❖ Herbal teas; peppermint, camomile
❖ Add sliced fruit to water
Tips to Increase Water
Sugar causes:
➢ Overweight/ obesity➢ Tooth decay➢ Poor energy levels➢ Food cravings
➢ Eating sugar causes your body to crave more- cut down on your intake now!
Are you a sugar junkie??
Step 7: reduce sugar intake
EVERYWHERE!!
High sources are:➢ Fizzy drinks➢ Energy drinks➢ Flavoured milk➢ Cereal bars➢ Cake and confectionary➢ Sweets➢ Jam and marmalade➢ Desserts and ice-cream➢ Fruit in syrup➢ Breakfast cereals➢ Alcohol➢ Chocolate➢ Fast food➢ Ketchup
Where Do We Find Sugar?
➢ No definition and banned on labels by EU➢ Very difficult to prove ONE food is responsible for a desirable
outcome➢ Claims often exaggerated
➢ Industries exploit the term now that people are aware that diet can prevent certain disease
➢ People want to believe that a single food can cure all
➢ Research is often carried out on concentrations that we would not meet through food
➢ Superfoods claim to have health benefits
➢ Better to focus on eating a healthy, balanced diet
➢ One food alone can not undo the damage of eating an unhealthy diet
Step 8: Superfoods
1. Blueberries- may protect against heart disease and some cancers (weak evidence)
2. Goji berries: boost the immune system and brain activity, protect against heart disease and cancer, and improve life expectancy- weak evidence behind claims
3. Dark chocolate: Lowers blood pressure, protects against cancer and stress-promising research but focused on cocoa extract, not chocolate
4. Oily fish: strong evidence that it will help protect against heart disease- eat 2 portions fish per week, one oily
5. Wheatgrass- protects against inflammation, builds red blood cells and improves circulation. Evidence weak and inconclusive
6. Beetroot- reduce blood pressure, good evidence
Following healthy eating guidelines is more likely to protect you from disease than focusing solely on Superfoods
Claims of Superfoods
Cranky and irritable Lack of
concentration and focus
Stressed
Craving high sugar, fatty
foods
No energy
Step 9: Get Adequate Sleep
➢ Boosts energy levels➢ Boosts immunity➢ Helps you to slim down➢ Can help to boost your mental wellbeing➢ May prevent Type 2 Diabetes➢ May help ward off heart disease➢ May increase fertility
Aim for 8 hours a night
➢ If you suffer from ongoing lack of sleep please consult your doctor
Benefits of Sleep
➢ Now you know what you can do to optimise your energy levels
➢ Now you know the truth about:
➢ caffeine➢ sleep➢ superfoods
Now you understand the importance of
Regular sleepEating regularlyFollowing a low GI diet
Rewards and Benefits
Case Study 1This is Paul
He is frustrated as he is lacking in energy levels and does not know what to do about it. On the next slide you will find a copy of his current diet.
Please advise:
• Where Paul is going wrong with his diet• How he can achieve a balanced diet- provide
examples. (Use food pyramid)• Improve his energy levels• Improvements he can make to his overall diet and
lifestyle• What is Paul at risk of if he doesn’t change his
behaviour
Case Study: Paul’s Diet & LifestyleBreakfast- 3 slices white bread with Nutella, milky coffee with 5 teaspoons sugar doughnut
Mid-morning snack- Cappuccino (full fat) and a Danish
Lunch-Big Mac meal, Large fries and diet cokeCan of red bull
Mid afternoon- no energy3 digestive biscuits and 2 large coffees with milk and sugar
Dinner-Pizza and oven chipsSnack- family size bar chocolate And a Ben and Jerry’s tub of ice-cream
Other Factors:Works a sedentary office jobDrinks 4 cans lager in the eveningWatches TVNo exerciseDoesn’t sleep well-wakes every 2 hours
Summary
Good energy is possible for everyone
Focus on healthy eating patterns
Get a healthy breakfast
Sleep is important
Superfoods are not essential in the diet
o Attend all of the lessons live to ask Questions in
real time and benefit the most
o We’re here to help, so contact us anytime!
Next Lesson
• The next session is “Exercise and Sports Nutrition”
• Why is exercise important
• How does exercise benefit the body
• How do nutritional requirements vary for athletes
• How much carbohydrates do athletes need
• Is protein important for athletes?
• Attend all of the lessons LIVE and your knowledge will grow
• Shaw Academy Lifetime Membership Prize during Lesson 7
• Recordings are available within 24 hours
Go to www.shawacademy.com and then the Top Right Corner – Members Area
Q&A
• We begin to adapt dietary advice
• You will learn the benefits of exercise, how to
adapt the diet for athletes
• We will be really getting into the core areas
• We announce the winner of Lifetime
Membership
Next Lesson is
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Exercise and Sports Nutrition
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