3 Ways to ENERGIZE and Fight Weekday Fatigue
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How to Eat to Elevate Energy and Productivitynutrition expert Andrea Holwegner on AM770

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Now more than ever people are struggling with fatigue and a general feeling of overwhelm. While it is no surprise that nutrition is directly related to boosting energy throughout your day and is highly relevant for elevating productivity at work, eating well becomes one of the first things to go when stress and overwhelm take over.  

Chances are you likely have a sense of what to eat for good health but if you have failed to follow this when times get busy at work and in your personal life, here are three habits that lead to success:

  1. Use visual triggers to eat more of the good stuff

We often eat with our eyes instead of our stomachs (what I refer to as the “see-food diet”). When we are time strapped and distracted during times of stress this becomes even more likely since sweets and savory snack foods become that much more appealing. To avoid having to pack things daily, once per week place convenient healthy foods that you will visually see at home, work and in your vehicle. Place a colorful fruit bowl on your desk at work. Each week place a large raw veggie and dip tray at the front of the fridge as the first things you see when you open the fridge. Leave individual snack packs of dried fruit and nuts and water bottles in your car as quick grabs so you don’t arrive home “hangry.”

2. Target timing and time-outs

protein, carbs, fruit, eating for energy

When we are exhausted and stressed, it is easy to go about our day on autopilot and mindlessly either under or over eat. We can also forget to drink enough fluids which means we simply can’t function at our best given our body is made up of approximately 50% water (our muscles are made up of about 70% water. Eat every three to five hours (three meals and up to three snacks per day) to ensure you are fueling your brain and body with productive energy.

Taking one-minute mindful check-ins throughout the day and simply asking yourself “what do I need?” sounds so basic but profoundly impacts both mental and physical health. Short time-outs and slowing down allows us to assess if our hunger is a physical food need or if we are emotionally hungry. If you struggle to remember to take these time outs add a notification on your phone or use a habit formation app such as Strides to help set goals and track your progress.

3. Combine carbs and protein

One of the most important aspects of effective energy and mood management to combat stress is to ensure you balance your meals and snacks with both carbohydrates AND protein. One without the other has a negative impact on your overall energy.  

Your brain runs exclusively on carbohydrates. While portion sizes of carbohydrate rich foods such as grains, starches and sweets are important (since it is common for many people to overeat these items) you do not want a carb-free diet. Following a very low carbohydrate diet that skimps on grains, legumes, vegetables and fruits can lead to fatigue, depression, anxiety and poor long term health.

Meals without protein simply do not keep you full and sustained with vital energy and can lead to frequent hunger and cravings. Protein is found in foods such as meat, poultry, seafood, eggs, legumes, cheese, milk, yogurt, tofu, nuts, seeds and nut butter. Make sure to have a source of protein with all your major meals and snacks to feel your best.


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"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
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Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
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Peter Whitehead, Nutrition Counseling Client
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Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

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I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

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Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

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Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
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