Energy on the menu

In order to think clearly and feel full of energy, we need to eat appropriately. Some substances are involved in the cellular metabolism of our body and the construction of intercellular membranes, others help maintain muscle tone, and others supply brain cells with everything they need. At the same time, some habits have a particularly detrimental effect on our health, undermining the supply of vitality. For example, too much food and “snacks” on the run, an excess of sweet, salty, fatty and, alas, a common “doping kit” – coffee, cigarettes, alcohol … All this significantly reduces our vital energy level. But, explains Yael Avnon, head of the naturopathy department at the Israeli Hair Clinic, if we choose the right products and combine them well, we can hardly feel a breakdown even in the most uncomfortable season. The aesthetics of our meals will also help in this – beautiful serving and preparation of dishes, and an attentive, conscious attitude towards them – when we are disposed to taste everything and enjoy food. Seemingly simple principles – but it is they that allow us to restore a reduced supply of energy. “With the right approach, we can do this in just ten days,” says naturopathic physician and nutrition author Martine Fallon*.

Not overcooked, but not raw Foods lose some of their vitamins, minerals and enzymes during cooking, so overcooking is not the best ally of the “energy menu”. The more the product corresponds to the season, the fresher it is, the greater its ability to share the most valuable with our body. Does it make sense to switch to raw food? It is unlikely, Yael Avnon answers: “Indeed, during heat treatment, some of the nutritional benefits are lost, but at the same time, the product is more easily absorbed by the body.” “In addition, absolutely raw and cold food tires our body,” explains Martina Fallon. – Such food burdens the gastrointestinal tract, and we lose energy because our digestive system spends too much energy on digestion. It is not without reason that in winter we prefer warm or hot food, which is much easier for the body to digest than cold food. Naturopath’s advice: Try to find a balance between raw and cooked foods on our menu. At the same time, it is better to start a meal with raw ones – so that the enzymes contained in them help further assimilation of food.

Ideally, vegetables should be lightly poached, that is, cooked only on the outside, while remaining almost raw on the inside. The gentle method of heat treatment will allow you to maximize the useful properties of the products: they should be cooked until al dente; cook for a couple; simmer in the oven at a maximum temperature of 80 ° C; fry instantly in a wok with minimal or no vegetable oil. And for those who take lunch with them to work, take your lunch box out of the refrigerator an hour before eating so that the food has time to warm up. And spice up dinner with some spices – for example, turmeric or ginger: they give strength and vigor.

Everything has its time

Another important principle of energy nutrition is not to take too long breaks between meals. “Contrary to the established tradition of eating three times a day, we should do it twice as often,” Yael Avnon is convinced. “In order to conserve energy, our bodies need to maintain adequate blood sugar levels.” Breakfast, lunch and dinner can be approximately the same in volume, but in the middle of the day we can afford more high-calorie food: after all, at this time we need the maximum dose of energy. The main guarantee of maintaining strength and vigor is healthy snacks between the three main meals. “It is best to eat an apple or some other fruit,” advises Yael Avnon. “But a sandwich with whole grain bread and reduced-fat cheese will do.” The break between a solid meal and a snack should be at least (but not more than) two hours – it is after this period that blood sugar levels begin to decline.

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Choose combinations

Often the cause of energy declines is the wrong combination of products: then the food is poorly absorbed, ferments in the intestines and causes bloating. “Our immunity starts to falter over time,” warns Martina Fallon. – If products are combined incorrectly, there is a risk that the enzymes contained in them will “argue” with each other. For example, pepsin, which is necessary for the preliminary digestion of animal proteins, neutralizes ptyalin, which allows the absorption of cereals. It is better to avoid such mixing, that is, for example, to eat grains and vegetables in the first half of the day, and proteins in combination with vegetables in the afternoon. Also, do not combine dairy products and legumes with animal proteins.

Potential of seedlings

Some products can be called real energy generators: they gently charge the body with the necessary energy without disturbing the balance in it. These are, for example, sprouted grains and legumes (soybeans, beans, peas). Most of the useful substances of a grain or bean are located in their germ: vitamins E and B, zinc, magnesium, calcium. To get the maximum benefit from the seedlings, it is better to heat them to the very minimum. Of course, it is convenient to buy germinated wheat in the store, but it is best to make sprouts on your own: the most useful are those grains that have sprouted no more than two days ago – that’s when they are ready to give us all their strength.

Cereals and dried fruits also charge our body with energy. It is necessary to pay tribute to garlic, onions, fresh herbs and spices. To keep herself in good shape, Martina Fallon recommends energy shakes made from her own fresh juices with spices and herbs: for example, apple-carrot-cumin; apple-dill-garlic-ginger; apple-orange-beet; spinach-cucumber-orange … And he advises to show taste imagination: add sprouted cereals, a few drops of aloe juice, any berries, pomegranate juice, royal jelly to salads or soups.

Author of the books “My Energy Kitchen” (“Ma cuisine energie”, Luc Pire, 2009) and “The Energy Bomb” (“Bombe energetique”, Luc Pire, 2009).