A Week in Review: Fatigue, The Unruly Participant.

This may be the last weekend of rest before the holidays rush us through to the new year, or it may be a busy rush to get things done before Thanksgiving.  Either way, fatigue is likely to set in.  Here are a few delicious suggestions on how to undo the 'errand hangover!'

From April 24, 2013:

Fatigue:  The Unruly Participant.

Fatigue is unruly participant in any competition or challenge we face.  Fatigue, understood as exhaustion or feeling tired, is a complicated symptom or condition.  It can be caused by a lack of sleep, depression, poor circulation and poor oxygenation but can also be a result of stress, boredom or lack of exercise.  Fatigue can also be a side effect of medication, synthetic hormones or toxins built up in the body. Just as your body can become addicted to stress, it can become addicted to fatigue: what better excuse to ignore a challenge than, "I'm too tired!"

Let's go straight to the nutrients that may help you throw off the chains of fatigue.  Vitamin C.  Omega-3's.  Caffeine.  Fiber.  Pro-biotics. Water.  Complex carbohydrates.  Polyphenols, phytonutrients and balanced electrolytes: magnesium, chloride, calcium, sodium, phosphorus and potassium.  Looking at this list we can see similarities with the foods that help fight stress (in fact, the list is almost identical) and if we dig a little deeper we can see similarities with foods that promote sleep.

Where do we find these nutrients?  Start with a cup of black coffee in the morning.  Poach an egg and have it with whole wheat toast, freshly ground pepper and put a grapefruit on the side.  Right there you have fiber, whole grains, protein, antioxidants, polyphenols, vitamin C and caffeine.  Grab a hand full of almonds and cashews, 1/8 cup of raisins, craisins, or dehydrated cherries, pumpkin and sunflower seeds and dark cocoa bits for a snack (rocky mountain trail mix sold in the organic foods section of your supermarket has all of these).  These ingredients will fill in the need for omega-3 fatty acids while delivering more polyphenols to your system.

For lunch enjoy something green:  broccoli salad with walnuts and olive oil; avocado and turkey on whole grain flat bread; spinach salad with strawberries and almonds;  spring greens and tomatoes with 2 or 3 ounces of lean meat or fish.  The greens provide phytonutrients, vitamin C and a plethora of other fatigue fighting nutrients while the grains and proteins offer lasting fuel.  Have a banana for an afternoon snack to help balance electrolytes.  For dinner, green beans, brussels sprouts, or asparagus aside pork tenderloin, chicken or flank steak.  If you are feeling it, enjoy a yogurt for dessert~

The number one tip for fighting stress, fatigue and lack of sleep is,  "Skip the 'white' and 'processed' food that you might normally indulge in."  White bread.  Mashed potatoes.  Pasta.  Chips and crackers.  Doughnuts.  White rice.  Breakfast cereal.  Muffins.  Biscuits....  Instead, eat real, whole, naturally occurring foods.  Drink plenty of water.  Give  your vitamins their vitamins and, as always, remember to wash your hands.  Fatigue is only an excuse keeping you from being the best version of yourself.

Anna~