Fuel Your Body To Be Happy And Energetic. Plus Some Tips On How to Nourish Your Body By Laura Warren Founder Of FitMuma

The way you fuel yourself plays such a huge role in how you feel and how you act. My aim is to get people to see eating not as ‘eating’ but as a way to fuel yourself to be how you want to feel and be.

Foods CAN and WILL allow your body to be in a good state so that you can have energy, low stress, good mood, good skin and hair, and suffer little aches and pains. On the other hand, a poor diet could create lower energy and mood along with aches and pains and poor concentration.  

Before I  plan a meal or dive in for a snack I will make sure I ask myself the following:

1) What have I already eaten today and what am I likely to eat later?

I ask myself this because I want to make sure I have had a balance of everything. For example, if I had a piece of toast for breakfast, I will have a bread free lunch and dinner. 

I will make sure that I have a balance of good carbohydrates, good Fats, good proteins. I will also ask myself if I have eaten lots of different colours through a wide range of fruit and vegetables.

2) Am I eating foods with as little added unnatural ingredients as possible

For example, pure fruit and nuts are single ingredient foods. Simple is best. 

3) Is what I am eating going to give me ‘good happy energy’ and a good mood state?

Is what I am eating going to give me a super energy dip later? Is what I am eating going to make me suffer any pain and lethargy? 

4) Am I eating enough of the good stuff to help my hair, nails and skin be in a happy state?

In fact, the main question to always ask yourself is, ‘How is the future me going to think and feel if I eat this?”

Before I go on and talk to you about food and weight loss, I want you to remember that, for weight management it is all about the amount of calories in verses the calories out. However, before I carry on and tell you about how many calories to aim for,  I want you to remember that most importantly, we want to eat our calories in food types that make our bodies and minds feel the best. 

When looking into losing weight, it is important to know the difference between your Basal Metabolic rate and your Active Metabolic rate. You need to know this to work out your calorie goal

Your Basal Metabolic Rate  (BMR) is a minimum number of calories required for basic functions at rest

The active metabolic rate ( AMR) is the energy that your body uses in addition to the basal metabolic rate for physical activities.

Here are two links you can use to work out your AMR (the number needed for us to workout your calorie goal) 

https://www.verywellfit.com/how-many-calories-do-i-need-each-day-2506873
http://foreveraloeliving.co.uk/bmr-and-amr.html

The figure you get for your AMR will be the amount of calories for you to stay just how you are. If you want to lose weight, it is suggested that you end the day 500 calories lower than your AMR.  Typically it is healthier to get this 500 calorie deficit by a mix of burning more calories than normal through movement and consuming fewer calories than normal. 

However, if you looking to get lean muscle and gain weight ,you will need to increase the amount of calories consumed along side a good strength training programme. 

And an important reminder when using such calculators:

Please remember not one glove fits all and that different physical and genetic factors may impede or enhance metabolism in some people.

If you do not achieve weight loss based on the calculations, simply adjust the daily calorie count up or down.

SIDE NOTE: do not consume less than your BMR! 

Here are 13 things you can start doing to nourish your body a little more

1. Drink lots of water

Take a 2 litre — that’s over 2.5 pints — bottle of water to work with you, and try to finish it all by home time. It might involve a few extra toilet breaks in the day, but it’s worth it. See my hydration blog for some tips and more info on hydration.

2. Remember not one glove fits all in terms of ‘eating habits’

For example, Breakfast is the most important meal of the day for me as If I do not have it I get really hungry and low energy and mood by midday!  However, some people do not feel the same. You have to work out a plan that works for you. If you are like me and need a breakfast, opt for something that will release energy slowly — porridge and a handful of blueberries are a great option!

3. Plan your meals for the week ahead

Use a shopping list — and never shop when you're hungry, as this is a fatal error that inevitably leads you to stuffing your shopping trolley full of junk!

4. Keep a supply of healthy snacks to hand

Snacks can include fresh and dried fruit, wholesome nuts, rice cakes, low-fat  yogurts and wholemeal pitta and hummus. Keep some in your bag, in your car or wherever else you normally cave in to bad foods. If I am going out for the day I will plan out my snacks and put what I plan on having for that day into my rucksack. I also always think about where I am going and whether or not I am likely to cave in and buy  an unhealthy snack or lunch there. By knowing this I can prep my mind to say no, but to also prep food to have instead. Even if that means eating my lunch or snacks slightly earlier and in the carpark. 

5. Limit your intake of stimulants

Caffeine, alcohol and refined sugar are a few to limit in your diet. They give you energy dips which will likely make you cave in to naughtier foods.

6. Start every morning with a glass of water next to your bed

Ideally a cup of hot water and lemon. 

7. Aim for 15 minutes of fresh air every day

As this boosts mood and motivation to be healthy. 

8. Share your GOALS with those around you

So that they can support you or understand when you say 'no' to cake when you are out for a coffee date.

9. Workout 3-5 times a weeks. JUST MOVE MORE! 

10. Establish a good bedtime routine

Plus make the atmosphere in your bedroom a 'sleepy' one by decluttering and making it a peaceful haven. Lack of sleep can lead you to eat unhealthier and therefore keep weight on.

11. Write exercise times out on the house planner so older kids know your plan

Also, put it in your diary and treat it like a meeting with your boss. You wouldn’t miss that would you? Then, don’t miss an important meeting to keep you healthy and energised. 

12. You may not like me for this!

Do you and your kids really need a snack cupboard of chocolate and sweets? I promise you that you do not. If it is there, you are going to eat it! 

13. Pick foods that are low in GI

Low Glycemic Index Foods are broken down more slowly and release energy more slowly meaning you will not get a big peak and then dip in energy. They will also keep you feeling fuller for longer. This link will give you a list of foods and their GI levels. 

I really hope that you have taken something away from this. We look forward to sharing more useful information and ideas on the topic of ‘Healthy Eating’ over time. 

Find out more about Laura Warren and FitMuma at https://www.fitmuma.uk/