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July 1, 2018: Eat for Energy

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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Raise your hand if you would love to have more energy! We’re high-achievers...we overcommit like it’s our job. This week, we’re talking about what you can eat to raise and maintain your energy, since, goodness knows you aren’t slowing down anytime soon.

Calories = Energy

Everything we eat provides some energy, and this is what calories are. Back in chemistry class, my teacher burned different types of food to demonstrate the connection between calories and energy produced. More calories equals more energy. So, that Cheeto she lit up burned like nobody’s business! But, unfortunately, eating for energy isn't quite as simple as carb loading every day or eating Cheetos for energy (I know…). In fact, if you do this, you'll find you have much lower energy overall.

That's because excess energy in our food will be stored as fat, which will make us heavier and slower. What's more, if you have a surplus of energy (fat stores) all the time, your body will become less efficient at using that energy.

So, what do I eat?

In a nutshell, you want highly-nutritious foods and “slow” carbs. Slow carbs with a low glycemic index – such as rye bread, sweet potatoes, and vegetables – are much better at releasing energy slowly throughout the day for us to use. Likewise, so too are fats such as butter, avocado, meats, etc. These are higher in calories (9 per gram vs. 4 for carbs), but they release that energy slower, allowing us to avoid an energy peak and trough.

To get and maintain energy from your food, eat fewer simple carbs – less bread, less sugar, less cake – more complex carbs, and more protein. Protein is also very important because it's what our body uses to repair itself and to rebuild our muscle after a workout. Fueling your body with a protein is another way to avoid overtraining and to develop a lean and toned physique.

Food suggestions

  • Beans
  • Quinoa
  • Brown rice
  • Sweet potatoes
  • Cottage cheese
  • Eggs
  • Almonds
  • Bananas
  • Oranges
  • Salmon
  • Oatmeal
  • Apples
  • Dark chocolate (at least 80% cacao)
  • Greek yogurt
  • Hummus
  • Leafy greens
  • Water

Next Sunday, we’ll talk about how multitasking slows you down and stresses you out - no matter how many energy-boosting foods you eat. ;-)

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.