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July 23rd, 2012
Eating For Energy: A Veg Friendly Guide to Getting the Creative, Energized Work Days You Want
The 3:00 pm crash used to be a big part of my life. I’d be sitting at the front desk of the big media company I worked for, headset on and ready for the phone to ring as I did everything in my power to keep my eyes from closing. In this case “everything in my power” meant drinking copious amounts of the free hot chocolate and coffee that was available to staff.
When I started working from home and designing part time, and eventually started working for myself full time, my hours at work grew quickly and the energy rises and crashes that accompanied me were staggering and often ended up looking like this:
Why yes, that is a blanket over my head. Couches are my danger zone.
It immediately became clear was that there’s no such thing as coasting when you’re responsible for hustling your monthly income into reality! And also, that it’s hard to hustle at all when there’s a blanket over your head. About a year and a half ago I started experimenting with lots of lifestyle and eating changes to see what I could do to break out of the energy burst / energy crash cycle that I was in, and to find out if I could find a way to be where I’d have all the energy I needed to be as creative and productive as I could muster.
In the past six months (after some false starts, changes in how I plan my work & food blog discoveries) my energy levels have completely turned around and it’s amazing! I wanted to share some of the things that have made the most impact for me- some are food related & some are lifestyle changes, but all have been really important in giving me everything I need to give my clients everything I can every day.
Seriously bulk up your salads
If salads mean lettuce in your world, I’m here to let you know there is life after lettuce. It’s hard to eat healthy if you’re not getting enough filling food, and I’ve never been able to fill up on a lettuce based salad alone. However, with a quick adjustment of putting my salad on a small bed of quinoa, add more veggies like thinly sliced (or julienned) carrots and red peppers I’ll have enough energy for a whole afternoon of work, and I’ll be able to keep up a positive attitude too. I’ve found that it can be tricky to get quinoa that doesn’t cost an incredible amount of money (at least where I live in Canada) and if you’ve been finding the same thing, I strongly recommend that you try looking at Costo. They have the best prices I’ve been able to find, and takes the sticker shock out of eating it on a regular basis.
Coming up with high protein toppings with healthy fats for your salads is another great way to make them stretch farther- my favourite simple addition is adding a handful of chickpeas on top of a normal salad before adding the dressing.
Add whole grains, nuts & seeds… to as much as you can
I’ve found that the more simple ways I can add whole grains, nuts and seeds into my life the more energy I have and better I feel. On my breakfast cereal I’ll add hulled hemp seeds (you can also add these to salads & wraps), and you can quickly toast sunflower seeds or pumpkin seeds (pepitas) into being a delicious salad topping by putting them in a pan over medium to low heat and stirring until they start to sizzle, pop, and get a little crunchy. Another tasty way to get these is to get organic crackers that have tons of seeds in them, and to keep a container of hummus at your work. The energy that’s packed into whole grains, nuts and seeds is amazing, and it keeps you full for forever.
Try tons of tiny meals & learn about the Glycemic Index
The glycemic index is something you often hear about in relation to diabetes, but it’s something that effects everyone every day. The GI charts foods based on how they effect your blood sugar levels, which plays a big role in your daily energy highs and lows. You can learn more about the GI index here, but essentially foods with a lower GI rating take longer to digest and provide you with slow burning, sustained energy. As I understand it, at least :) Biology specifics aside, by making sure to add lower GI foods into my lunches and snacks I’ve completely stopped the yo-yo energy levels that I used to experience, and it’s been such a great turn around!
Another big part of the changes that I’ve made is eating lots of small meals through the day instead of a few big portions. Digestion takes energy, so by spreading it out I can take it a little easier on my system and avoid getting so hungry that I eat more than I need before my hunger radar catches up with me.
My favourite mid morning snack are these make at home protein energy bars, and in the afternoon I’ll have high protein loaded guacamole (I add corn, a can black beans & a fresh tomato) with organic seed crackers. I love that I can still look forward to eating, I’m just eating the “right” stuff for my body now.
Make dedicated (separate) time for planning & prep
Having great home made food most of the week means that I do spend some significant time in the kitchen, and it’s become a fact in my house that on Sundays I take over the kitchen. I’ll make a giant mess, dirty up lots of dishes (see above), and to make it feel more like fun, casual “me” time I have my laptop or iPad on the counter beside me for a mini marathon of a fun TV show in the background- usually Hell’s Kitchen these days, or catching up on Big Brother. What makes this manageable for me is that I don’t try to take on planning and food prep on the same days.
Before I go to bed through the week I’ll go to my favourite food blogs and open tasty recipes in my browser. At the end of the week I do an informal scan through everything that’s accumulated in that sea of tabs, narrow them down based on what I’m feeling like and what ingredients I have on hand and will head out to do the shopping. On Sunday I make enough salad for the week and a few great snacks, and then usually make a couple more little snacks on Wednesday for the end of the week. It takes about two hours on a normal Sunday to make a week of food- which includes my normal dawdling, hopping in on twitter and washing all my dishes by hand. It’s quickly become my favourite weekly ritual.
Steal from those sneaky vegans!
I recently had a Twitter conversation about how exploring a vegan cooking blog can be really intimidating if you’re not used to seeking those recipes out or cooking that way. If you haven’t taken the plunge yet, I completely recommend it for one main reason: vegans are renowned for their sneakiness & you can learn their tricks!
When you’re vegan you need to work hard to pack lots of nutrition into every meal, especially healthy fats and omega fatty acids that are really important for your brain and overall health, but that your body can’t make on its own. Another benefit you might not have considered? Vegan food in particular is incredibly low fat because dairy’s not allowed. By reading their recipes and trying a few that look tasty, you can get all of the low fat, high nutrition benefits that were hidden in plain sight before. You’ll love the delicious results.
I hope that these ideas give you something to think about if you’ve been having trouble keeping your energy up through the day so you can take advantage of the beautiful, long summer nights.
What are the foods and lifestyle choices that been working for you?
I have another simple change to share that made a really big difference for me that I’ll share in the comments- click here to read it and share what’s working or what’s challenging you these days :)
i love this post! can you tell me your “favourite food blogs” – i’m having a hard time finding good ones :)
thanks!
Hi, Kyla! I’ve finally had a chance to read over this wonderful post! I’ve been wanting to change my diet up, but I haven’t been able to find the motivation to do it with as busy as life can be. I saw this post and you’ve inspired me to begin making the changes that I need to to lead a more healthy, energy-filled lifestyle.
I do have one question for you. When you make your quinoa salads, what kind of ingredients do you mix in with the quinoa?
Hi Allie,
This summer I’ve been on a mexican food kick, so I’ve been adding in black beans, fresh corn, cilantro and lime to quinoa to make a really tasty salad that has a lot of nutritional value. If you’re looking for some ideas, I strongly recommend checking out the salad section of Oh She Glows, it’s a big part of what’s made salads (that are filling!) part of my daily life :)
Love this! I used to have a massive 3 pm crash, until someone suggested I up my iron intake to avoid it. I take supplements and eat lotsa iron-rich foods and it’s disappeared!
Thank you so much for these tips, Kyla! I’m a vegetarian and hypoglycemic and I ALWAYS crash around 3 or 4, which is funny because my work shift starts at 4 :) I’ve never been able to fill up on lettuce salads either and have tried to start incorporating more grains. I like your idea of making a weeks worth on Sunday because usually I end up rushing out the door with only time to make a sandwich. I’m going to start paying more attention to how I feel on the days I eat grains!
I love this post so much!!
I recently tried to seriously overhaul my eating habits, and it’s made a huge difference. I just feel so much less sluggish. Almost every day, I make a big salad with chopped romaine, grilled chicken, Trader Joe’s Healthy 8 (pre-chopped raw veggies), and any little extras I have around the house, like avocado or herbed goat cheese or artichoke hearts, and of course a little reduced fat dressing (I love Ken’s). That seems to keep me really full for hours, and gives me lots of slow-burning energy. I love that I get to eat this GIANT plate of food, and not feel the least bit sluggish or bloated afterwards.
I’ve also found that starting my day with either a high-fiber cold cereal or oatmeal, both with about 1/2 cup of fruit and some skim milk, really helps me get going. I like to add water to my oatmeal, microwave, then add milk, and microwave again. The oatmeal expands farther, making it a bigger breakfast, but the calorie count is largely unchanged – just added protein and calcium! Stir in some blueberries and you have one of the best, easiest breakfasts ever.
Thanks so much for this., what a fantastic post! I’ve had a few massive weeks and while I know it’s normal to have low energy stints it’s also nice to know the good things I can do for myself!
Thanks for this post, it’s very helpful! It comes at a good time for me because I’ve also started making adjustments to my diet to increase my energy. Do you like peanut butter-y things? If so, you might want to try out this quinoa salad with spicy peanut dressing (http://www.vegangela.com/2011/06/01/quinoa-salad-with-spicy-peanut-dressing/). I made it last week and LOVED IT!
Kyla! This post is so informative and so very helpful. Thank you so much for posting it! I loved reading it so much this week that I included it in some Saturday link love over at my blog The Lovely Lemon!
See it here if you would like!
http://thelovelylemon.com/2012/07/28/saturday-link-love-5/
I loved this post – I can identify with the afternoon slump, mine is almost always about 1.30pm. I am begetarian and currently nursing a six month old so I know my diet is a major way to keep myself going BUT I have to confess recently I have got into bad habits of too much bread and carbs which don’t really help me! The seeds and nuts are a timely reminder, going to try and restart that and I am intrigued by the protein bars. Never though tof adding protein powder…I am going to give that one a go. Thank you.
Great post, Kyla, and much appreciated. Since I started my new job three months ago, I’ve been exhausted. I don’t have energy slumps during the day since the demands on me keep me hopping, but it’s typical for me to come home and CRASH or sleep away a Saturday. I know the way I’m eating and not carving out time to exercise is at least partly to blame.
Thanks for the tips!
this looks interesting, i’ve been feeling so tired lately, i’ve never stopped to think that maybe it has something to do with what i eat or how i eat.
Thanks for sharing this
I’ve been eating a whole lot healthier than a couple of years ago and I’ve also noticed the changes in my energy levels. I recently found the best snack ever without any added sugars. It’s a bar that mainly consists out of dates and nuts. You can buy them in the store (Larabars) or you can make them yourself at home (very easy!). They are so yummie and healthy! In my opinion they also taste much better than regular cookies. I take them with me to work to get some energy when I feel my 3:00pm crash coming. :D
Buy your quinoa in bulk! It’s way cheaper. Superstore even has a growing organic bulk section that can really save you money. I keep all my bulk stuff in vintage mason jars cuz I’m cute like that. ;)
Good post, Ky. It must be in the genes, I too used to die without my afternoon nap, but it doesn’t seem to be acceptable to sleep at your desk in the land of 9-5. Weird! These are all good adjustment tips.
I was going to post exactly what Lana said, Superstore has really great prices on the bulk organic quinoa. I’ll never buy the packaged stuff again.
Thanks for the tip, Lan! I’ll go this week :)
Great post. I am a veg who does find myself searching for energy. I agree with the salads. Nuts help so much!
awesome post Kyla!! you’re a good food role model for me, thanks :)
I love to eat knowing that what I am eating is fueling my body. I really discovered the need to do this a few years ago when I worked on an elephant sanctuary. I was working 6 days a week from 7am-5pm and would need to eat to get through the morning! Shoveling elephant poop is heavy and hard work! So I ate lots of oatmeal, greek yogurt, quiches loaded with veggies that I could eat cold or heat up for dinner, nuts, nut butter and other dense foods to get me through the day without fainting. I love that feeling of knowing I am doing a body good!
Eating is so hard sometimes but one thing I’ve really noticed is that regularity helps SO MUCH. Eating small portions frequently is a great first step but setting a routine and eating at the same time every day can really do wonders for energy levels. Its hard (really hard!) but if you can pull it off you will see results immediately. Humans have been proven to improve in many areas (focus, creativity, stamina…) if they have regular routines, which sounds boring but doesn’t have to be!
OUTSTANDING post.
I grew up eating rice with meat and veg, being Chinese, and I’ve never been big on salad (potato salad excepted).
Occasionally I’ll make a delicious salad with couscous and roast veggies, but by and large I really don’t enjoy eating raw leaves. Lunches are often quite carby or starchy, but I try to get some veggies in there (curries, stirfries etc).
Over the past couple years, my diet has totally changed and the big changes are not stuffing myself silly at dinner (it’s still probably my biggest meal but I’m getting better at eating slower and more sensibly, and a lot of that is based on eating a lunch that keeps me going until dinnertime) and eating less sugar, less processed stuff and more veggies.
I cannot stress the benefits of chia or hemp seeds enough. I sprinkle them (along with flax seed and some toasted nuts) on oatmeal or fruit in the morning to add some crunch and protein. I also buy fancy pistachios at the farmer’s market and snack on those (they come in fun flavors like honey mustard and tequila lime) for energy. I’m a brand new vegan (trying it for 6-ish weeks) and it makes all the difference in the world to add nuts and seeds!
I hope your new veganism is working well! It sound like you’re well ahead of the game. I didn’t intend to go vegan, but I only have dairy if I’m eating out and there are no other options now. I feel so much better, it’s amazing to feel the difference that I’ve hear other people talk about. I hope you blog about how the six weeks go for you, if not I’d definitely drop you an email :)
Hummus (LEMON hummus, to be precise) has been my life saver since I started my nine to five! It’s great with carrot sticks or yummy pita bread. I’ll also order veggie wraps at a local Mediterranean restaurant and spread hummus on top for added protein and deliciousness. A $2.50 container from Whole Foods keeps me going for a week!
Hi Kyla, I’m a recent subscriber to your blog and I just had to ask, are you reading my mind? This is exactly what I was thinking about today on my afternoon walk during a break from work (which I take since I can’t nap at my desk!). Thanks for these great tips!
I loved this post.. I work from home and I struggle with maintaining balance and proper energy levels. The these are great tips.. Thank you.
I love love love this post!
Isn’t it a piss off how expensive quinoa is?! I have been able to find it in packs for about $5 bucks but that usually lasts us 2 days
Can we please get together and make food and eat?!
I actually wanted to ask you what you eat in a normal day. What’s your meal plan for ‘just a day in the week’?
Ooh, great question! In a typical work day I have vegan overnight oats with fruit and hemp seeds for breakfast (7:30 am), a granola bar mid morning (9:30ish), a small high protein muffin or another naturally sweet but hearty snack before lunch (11:30/noon), some kind of a salad with a little protein or whole grains (or a wrap) for lunch (1:30), a hand full of fruit in the afternoon (3:00) and then something a bit heavier like loaded guacamole (with black beans and corn) for a late afternoon snack (5). If I’m going out for dinner I won’t have the last part, but if I do I usually have a very small dinner, like some toast with nutritional yeast or just a treat (vegan chocolate pudding!) in the evening. It’s around 1300-1400 calories, which is what’s recommended for a lady like me :)
I am trying to kick refined sugar to the curb. Sugar and I have a love-hate relationship and it’s been going on for years. I’m trying to get my sugar source from fruits and veggies.
I also need to stop with the coffee. Caffiene is a huge part of my weight gain, along with preseratives, and right now it’s hard to stop.
Thanks for the suggestions! Besides eating well I think regular exercise is my top energy booster. If I go a long time without moving I become lethargic. I’m going to try your Sunday cooking marathons, it would make dinner after coming home late from class a breeze :)
I’ve noticed that a high-protein breakfast and really limiting my gluten intake helps prevent any sort of energy crash. I also add a lot of fruits and grains to my food, and snack on almonds.
I’m glad that it seems like you’ve found things that work for you!
I was nodding throughout this. I;’m not vegetarian but I do a lot of the things you suggested. I eat nuts and seeds (in homemade soda bread) most days, muesli with fruit and yoghurt each morning and plenty of fruit in my packed lunch.
I do need to add in more nuts though – I just find them so expensive!!
I will be looking at the homemade cereal bars with interest though – thanks!
Sarah
http://acatlikecuriosity.blogspot.co.uk/
Sigh…so many practices I should really adopt. One step at a time!
Great post, Kyla, and I’m loving the new blog look.
One step at a time is totally the way to go. If you start by making a loaded guacamole like I describe above, in addition to whatever else you do, that could be something really tasty that you look forward too and gives you some more fuel in your tank. It’s only worth the fuss if it’s tasty & rewarding :)
Great post Kyla!
Great post…. I struggle with salads… and I like the idea of life after lettuce. I have been on a huge quinoa kick lately (though I am lucky to live in Vic where quinoa is a separate food group, along with kale, and available everywhere for a decent price).
I’m not a vegan, or even a vegetarian, but I can definitely see the benefits of learning their tricks and enjoying their recipes! ~Stephanie
That’s fabulous Stephanie! In Manitoba, I’ve been charged $8 for what wouldn’t even fill a small ziplock bag. It’s a little nuts here, but I’m going to keep hoping that it gets better as it becomes less “exotic” to us prairie folk ;)
I’ve been looking at changing some of my eating habits as well. I’m not looking to adapt an entirely vegan diet, but I definitely want to incorporate more vegan meals and snacks.
Do you have any favorite vegan cooking blogs?
Definitely- my two favourites are listed in my sidebar, My New Roots (vegetarian) & Oh She Glows (vegan). They’re both amazing resources and great places to get inspired. And Angela from Oh She Glows has amazing dessert suggestions, and has a thing for chocolate that totally lines up with my preferences ;)
I post some reader resources a while ago that were really great, you can find them here.
I love this post! I have started a new lifestyle change with my eating habits as well but I am still working on not crashing so I cannot wait to try out your tips!
I hope this helps, Laura! I’ve always hated the ups and downs- eating lots of little meals was the first thing I changed and then worked on making those meals healthier bit by bit. It’s been such a lifesaver :)
Totally starring this post, Kyla. I also deal with crashes throughout the day and I KNOW that planning and prepping is my downfall when it comes to healthy eating. I need to start designating some time in the kitchen every weekend again. Great post!
Okay! So the other change that’s worked really well for me is making sure that I have one or two nights a week when I go to bed early. Usually it seems to be Tuesday and Thursday, and because I’m a very (painfully!) light sleeper, this helps me keep my sleep deficit under control so I can be useful all week :)
And one more? Not being too hard on myself! I’ve heard that giving up caffeine is a great thing to do, and while I’ve been able to eliminate refined sugar from my diet without batting an eye, I would rather have a limb amputated that giving up coffee in the long term. I think it’s okay to pick my battles ;)