Working in the entertainment, health, fitness and lifestyle industries requires high energy and infectious enthusiasm! Understandably, crazy schedules, early wake-up calls and the occasional working around the clock requires commitment, dedication but most importantly a healthy diet and lifestyle to keep up the pace! Here I am sharing the top nutrition tips I have successfully put in place over the years to meet the demands of a full on lifestyle!!
Protein
If you lead a busy lifestyle, place emphasis on eating protein at each meal and snack. Protein helps keep blood sugar levels stable, promotes satiety and fires the metabolism, critical for optimal energy. Easy protein options when time is limited include boiled eggs, can of wild salmon, protein powder, nuts/seeds and natural yoghurt.
Slow-release Carbohydrates
Carbohydrates are a necessary fuel for the body and mind. However, it’s the right kind of carbs that counts! Focus on complex carbs made up of many sugar units, which are digested slowly allowing for a consistent release of energy. Carbs don’t only assist our physical energy but also mental clarity, the brain is a hungry organ and relies on carbs as fuel. Try rye sourdough, brown rice, quinoa, roasted sweet potato and legumes.
Vitamin C
Vitamin C is used by our adrenal glands which respond to stress and is important for a strong immunity, specifically useful for those with a tight schedule. Foods rich in vitamin C include strawberries, capsicum, parsley, cauliflower, citrus and tomato. A quick option to add more Vitamin C to you day is 1 tsp vitamin C powder added to smoothies or juices. Or try superfood Camu Camu, a potent berry from the Amazonia boasting 50 times more vitamin C than an orange!
Magnesium and Vitamin B3
Restorative sleep is undoubtedly a necessity for those working in a high-energy environment. Magnesium may help to improve sleep quality and healthy sources include whole grains, green leafy vegetables, nuts and legumes. Vitamin B3 is also known for its positive effect on sleep, try tuna, turkey, pork, mushrooms and avocado.
Potassium
Potassium is a mineral and electrolyte, popular in the fitness field for repair and recovery. However, fitness aside, potassium plays an important role in nervous system function and cell health generally. Too much sodium in the diet can displace potassium, so keeping an eye on sodium intake is important. Sources of potassium include oranges, scallops, tomatoes, peas, apricots and banana.
Maca Powder
Maca is a root plant native to Peru, traditionally used for improving energy levels, stamina and to help promote overall balance in the body including helping the body deal with stress. Pop into a smoothie for a morning wake up or try it in capsule form.
References
Grander, M et al 2014, ‘Sleep Symptoms Associated with Intake of Specific Dietary Nutrients,’ Journal of Sleep Research, Vol. 23, No. 1, pp. 22-34.
Health Canada Monograph – Maca. 2013
Osiecki, H. ( 2010). The Nutrient Bible. 9th ed, Bio Concepts Publishing, AUS.
Patak, P et al 2004, ‘Vitamin C is an important cofactor for both adrenal cortex and adrenals medulla,’ Endocr Res, Vol. 30, No. 4, pp. 871-5.
