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Published on November 18, 2021

The Importance of a Healthy And Balanced Diet for Energy

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The Importance of a Healthy And Balanced Diet for Energy

Do you feel like you lack energy? Maybe you should start looking into what you eat. A healthy and balanced diet is crucial for everything in our lives. But oftentimes, people get consumed into the marketing of special “supplements,” energy drinks, powders, pills, and the list goes on and on. This happens to the point that we forget to go back to the basics—having a healthy and balanced diet.

Eating healthy is not about doing cleanses, starving ourselves, or even restricting food groups. It is not even about “dieting.” If all this sounds familiar—yet shocking—to you, it’s probably because you may need to start making some changes to your eating lifestyle. A healthy and balanced diet is the solution to more than 90% of health problems, especially energy-related ones.

Keep reading to learn more about the importance of a healthy and balanced diet for energy.

1. A Healthy and Balanced Diet Is Key to Boosting Your Metabolism

When you eat healthily, you’re nourishing your body with everything it needs. Your metabolism depends on all the necessary nutrients to be efficient. We all need enough amounts of protein, healthy fat, fiber, vitamins, minerals, and water. Without any of these elements, your body would not perform well. Whether you want to lose body fat or build muscle, you need to have a healthy and balanced diet.

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2. It Helps Improve Your Memory and Productivity

Studies show that when you have a healthy and balanced diet, your brain works better.[1] This is because you’re feeding your body with all the right nutrients including omega-3, which enhance memory and productivity. When you feel tired, especially at work or even after eating, it’s most likely because you’ve not been eating well or eating too much over-processed food. Eating healthily will also boost your creativity and make your ideas flow better.

3. It Helps You Have a Healthy Weight

This seems like a no-brainer, but again, common “dieting” trends have made people obsessed with extremes to achieve a healthy weight. You don’t have to do any “fad diets” to lose weight.[2] There’s no need to break the bank to eat healthily or even spend on expensive supplements. If you want to get a healthy weight, all you need to do is learn how to eat in a balanced, healthy way. Eat more whole foods from all food groups, and stay away from refined, overprocessed foods.

4. It Can Help With Your Fitness Goals

If you’ve been trying to get fit, get toned, and lose some body fat but keep struggling, take a closer look at your diet. Remember that fitness results are based on 80% healthy nutrition and 20% exercise.[3] When you eat healthily, your energy levels increase and so does your whole body composition. The first thing you need to focus on—before your weight—is improving your energy and metabolism, and the best way to achieve these is with balanced nutrition.

5. It Helps Improve Your Immune System

The thing about having more energy as your diet improves is that it directly affects your immune system as well. When you eat healthier food, you start feeling more energized and getting sick less often. Personally, I’ve experienced more wellness, and I hardly ever get sick. This includes the infamous flu. One of the best things is seeing how your body changes and that you don’t have to depend on medications or shots to stay healthy. If you’re looking to improve your immune system naturally, many foods can help boost your immune system.[4]

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6. It Can Help Save You From Unhealthy Food Cravings

Having a healthy and balanced diet helps reduce food cravings, especially sugar. Eating in a balanced way means that you’re including enough protein and fiber at each meal. Increasing protein in your diet is important not only to increase your energy and boost your metabolism but also to control cravings. Protein is actually the most satiating nutrient, besides fiber.[5] Having healthy fat foods like oils, nuts, seeds, and fruits like avocado will also help keep your blood sugar in check, reduce cravings and increase your energy.[6]

7. It Will Help You Save Money

If you have been spending tons of money on energy drinks to stack up for the day yet still feel awkward, then it’s time to change your eating habits. When you eat in a balanced way that embraces all food groups (AKA colorful plate), then your energy levels will increase. You won’t need to keep buying any more energy drinks or rely on coffee to boost your vitality. Always start with a great breakfast. Starting your day with a balanced meal is the best way to fuel up your body with all the energy you need. Quality whole foods are less expensive than investing in energy drinks and caffeine. By doing this simple change, you’ll notice a significant improvement in your budget.

8. It Can Help You Have Better Mood

Have you noticed how you have constant mood swings when your diet is full of junk food? Well, this has to do with the lack of essential nutrients and the excess of sugar, sodium, saturated fats, and additives. All these substances, especially refined sugars, cause your body to have constant energy crashes.[7] This is the reason why you often feel miserable and tired throughout the day. Start with an easy change, such as including more fruits and veggies, even in your snacks.

9. More Energy Means Better Workout Performance

When you’re heading to the gym, the first thing you usually think about to boost your energy is getting that supplement, those amino acids, or pre-workout shake mix. This is not altogether bad, but did you know that the quality of your diet throughout the day matters more than what you take during workouts? Yes, it’s the foods that we eat during the entire day that will make a huge difference. Therefore, instead of putting all the emphasis on your pre and post-workout snacks only, focus on eating quality meals throughout the day.

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Also, don’t rely on workouts to increase your energy. Remember that exercise is only a component of the whole package, so eat healthier meals, and train according to your goals. When you eat right, your energy levels will increase, which means that you won’t feel unnecessarily exhausted after working out.

10. It Can Help Enhance Your Sex Drive

Sexual health is often overlooked when touching on this topic about eating healthy. But besides the common myths and noise about the aphrodisiac foods that can improve your sex life, a healthy and balanced diet can actually impact your sex drive.[8] A healthier diet leads to a healthier body, thus more vitality to perform well in bed. So, if you need to spark up your energy during sex, start by making healthier food choices overall.

11. It Helps Improve Your Digestion

When your energy increases through balanced eating, it directly impacts your digestion as well. Having a healthy metabolism also helps in digesting and absorbing the nutrients from foods. You can see the difference in how you feel after eating. Notice if you constantly feel bloated, have constipation, and even indigestion. When you eat more healthily, you’ll see a change in your gut health for good. A lot of energy problems are related to a poor digestive system. Good fiber foods like fruits, veggies, seeds, nuts, and whole-grain cereals will help improve your digestion and give you more energy.

12. It Helps Protect You From Chronic Diseases

Reducing the risk of suffering from chronic diseases has been by far the biggest benefit of having a healthy and balanced diet. Simple wins, such as not relying on medications to feel well, not having to check in with the doctors regularly because of symptoms, or even saving on medical bills is what I call prevention. This is what I call quality of life.

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When you feel more energized because of a healthy and balanced diet, you are at less risk of suffering from chronic diseases. Problems like heart blood pressure, diabetes, gut issues, obesity, and even cancer are very common. The truth is that something as simple as having a healthier diet can help you avoid most of these problems. Therefore, a healthy and balanced diet for energy should be one of your top priorities if you want to stay away from chronic health issues and doctors.

Final Thoughts

A healthy and balanced diet can improve your life overall, not only your energy. You can have a better quality of life by simply including more whole foods rather than processed. Also, eating enough amounts of protein, healthy fats, fiber, and staying hydrated each meal will keep you energized and improve your mental health.

Quality nutrition is key, as lack of energy is often linked to stress, poor sleep patterns, and anxiety and metabolic dysfunctions. Make sure you include a variety of foods in your diet, and your life will change for the better!

More Tips on Leading a Healthy And Balanced Diet

Featured photo credit: Pablo Merchán Montes via unsplash.com

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Reference

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Zola Johnson

Nutritionist and Aesthetician

The Importance of a Healthy And Balanced Diet for Energy Why Do I Feel Tired After Eating? (And How to Avoid It)

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Published on November 30, 2021

Entrepreneurial Burnout: 6 Ways to Avoid And Overcome It

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Entrepreneurial Burnout: 6 Ways to Avoid And Overcome It

Burnout became an especially painful issue during the pandemic when the majority of people worked from home, finding it difficult to draw the line between work and private life. However, entrepreneur burnout has been less discussed, despite evidence that entrepreneurs are at a higher risk of burning out.[1]

It may seem that as the boss, you are more in control of your time and work duties. Feeling stressed? Take a day off. Don’t feel like doing something? Give the task to someone else. But in reality, the responsibility of leading a company weighs heavy on many company owners.

In addition, when you’re passionate about growing your business, it can be tricky to notice the symptoms of burnout. It may take long months or even years of putting yourself through survival mode before you notice that your body or mind has raised a white flag.

The tips compiled here will help you avoid entrepreneur burnout and tackle already existing burnout symptoms, like exhaustion, sleep problems, irritability, weakened immune system, and others. However, if you feel that these have already become serious issues, it’s a good idea to consult a doctor or a psychotherapist in addition to following these tips.

1. Find a Reliable Business Partner

There’s a reason why most startups nowadays have at least two or three people on the founding team. Starting and growing a business is a challenging endeavor and can become a gargantuan task if you sign up to do it alone. Even if it may seem doable at first, new responsibilities, needs, and issues will arise as your company grows.

If you’re lucky, you already have a trustworthy partner to share the highs and lows of managing a business. If you’re going at it solo but would like to find a business partner, look for someone who:

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  • you trust and, ideally, have already worked with, either as colleagues or co-founders;
  • has a complementary skillset and temper;
  • has similar work habits and ethics;
  • will be equally invested in the business, both financially, practically, and emotionally.

Rihards Piks, the co-founder of on-demand supplement fulfillment service Supliful, shares that he and his business partner Martins were childhood friends and had already worked on several business ideas together before Supliful. Their close-knit partnership played a crucial role when their previous business was facing bankruptcy: “When we decided to take out personal loans to save our business from going under, we both took an equal share of the risk – and an equal share of the loan. Neither Martins nor I became a tag-along co-founder.”[2]

2. Set Your Priorities as Soon as Possible

When starting your business, the list of tasks and plans seems endless, and it’s clear as day that it’s not humanly possible to attend to all of them. That’s why priority setting is so important when you’re a company owner. In other words, take small but focused steps in the right direction.

If your company is still at a very early stage, prioritize the tasks that help you create a Minimum Viable Product or MVP to kick your business off and start attracting customers. An MVP is the most basic version of your business idea that can operate. Gather the first clients, and get valuable feedback.

If you’re leading an already established business, think about slowly transferring operational tasks to others, keeping the focus on company goals and other crucial aspects of your business.

Jonna Piira, the founder of Kali, worked on too many projects until she was forced to take some time off due to an unfortunate fall down the stairs. That’s when she realized she was experiencing entrepreneur burnout and decided to take a critical look at her list of priorities: “I reviewed everything that I was doing. I listed all of my commitments from most fulfilling to least. I then reviewed how much time each commitment was taking each week. Then I cut out the items at the bottom of my list.”[3]

3. Delegate Instead of Micromanaging

First-time founders are at the highest risk of entrepreneur burnout simply because they operate in high uncertainty and thus, feel they have to be responsible for every aspect of the business and control everything. More experienced business owners know that it’s impossible—and unnecessary—to participate in every process and decision within the company.

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Instead of trying to control everything, follow these tactics:

  • Hire great people and trust them to fulfill their responsibilities.
  • Remember the list of your priorities and focus on them instead of constantly checking your team’s performance.
  • If necessary, schedule weekly or monthly meetings with different teams and employees to stay in the loop about the most critical processes.
  • Delegate straightforward manual tasks to freelancers (e.g., from platforms like Fiverr or Upwork).
  • Prepare documentation to streamline how processes run within the company (more on this in the next section).

Toms Panders, co-founder and CEO of ad tech startup Setupad, said: “Prior to launching Setupad, I had spent almost 10 years in the advertising industry, so I felt that I knew how to do things the right way and wanted to participate in every decision made within the company. However, as the company was quickly growing, I realized that I must release the reins and trust my team if I want to stay sane and avoid burning out. I also realized that micromanaging is an overhead cost. I prefer to invest in improving the hiring process and education.”

4. Document Processes and Guidelines

To avoid having to participate in every process within the company, it’s a smart move to streamline your company’s standard operating procedures (SOPs) as soon as possible. These are the documented processes specific to your industry or type of work and describe the steps necessary to complete tasks according to industry regulations.

SOPs are crucial for running a smooth business operation and for onboarding new employees as swiftly as possible. Following such step-by-step documentation, anyone can complete tasks and lead basic projects.

When starting a small business, it may seem that SOPs aren’t necessary, but as your company grows, you’ll see that such documentation saves your valuable time that you’d have to spend mentoring instead of tending to other business goals. Now, this is not to say that SOPs substitute all human interaction during onboarding and delegating tasks, but they are a huge help and time-saver.

5. Use Apps That Save Time and Automate Tasks

Automation can help your business scale without you having to be involved in the mundane and repetitive part of it. Whenever you feel like you’re spending too much time doing something manually, check if there isn’t an app to do it for you! Chances are, there’s already existing technology that will solve your problem and automate processes without requiring much effort and time from you or your team, while you focus on creating value for your clients.

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For example, there’s no need to manage and assign tasks manually and control who’s responsible for what when there are so many great project management apps out there. Why create attendance shifts and issue invoices manually when effective time management tools can do it for you? Many of these tools offer free trials, so you can test them out before committing to a purchase.

Julia Gifford, co-founder of PR and content marketing agency Truesix shared with us: “I can’t emphasize how much time and nerves I saved when I switched from manually creating invoices in Google Docs to using invoicing software. It seemed inconsequential at first, which is why it took so long to make the switch. But it’s the little things that are done automatically that really ended up making a difference – like setting the date, due date, calculating totals, calculating VAT. It has made invoicing so much faster, not to mention with significantly fewer errors. Now I don’t dread this task every month like I used to, and am a much happier person for it.”

6. Nourish Your Life Outside of Work

Here’s a universal truth that many entrepreneurs have learned the hard way: it’s rarely only work that causes entrepreneur burnout. Usually, it’s a combination of different external factors, lifestyle aspects, and personality traits.

For one, the health of your mind is directly linked to the health of your body. Neglecting physical activities, eating unhealthy food, sleeping too little, smoking, and drinking too much—all these contribute to burnout.

If you experience stress, it’s crucial to learn to deal with it healthily, whether it’s through meditation, sports, massage, or something else that relaxes you. In addition, make sure you take sufficient breaks and exercise or at least take a walk also during work hours.

Armands Broks, the founder of fintech company TWINO, shares how he experienced burnout back in 2017: “I had to turn my company around and basically start from scratch. As burnout wasn’t a widely discussed topic back then, I went through it all alone. This experience taught me that to maintain mental health, all areas of life need to be in balance. You cannot focus only on work, neglecting your body or your emotions. If you cannot hold that balance, getting burned out is only a matter of time.”[4]

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That said, many passionate and ambitious entrepreneurs and especially startup founders find it hard to slow down and stop working when they still feel they could do so much. Armands Broks told us, “One of the difficult decisions I had to make was handing over the reins of my business to another person. I delegated my operational responsibilities, deciding to focus only on business strategy and growth agenda.”

Learning from his struggles, Armands has emphasized his company’s employee wellbeing strategy, placing even greater emphasis on mental health. For example, employees are allowed to take some days off for the sake of their mental health or simply resting.

Watch Out for Entrepreneur Burnout

Entrepreneur burnout can creep up on people who are ambitious and excited about what they do. In addition, entrepreneur burnout doesn’t happen only when things aren’t going well. Many company founders running successful businesses can be just as susceptible to this modern plague.

On the bright side, experiencing burnout often teaches a valuable lesson and forces people to switch to more balanced and healthy lifestyles. If you feel burned out now right now, follow these tips and hang in there! Chances are, you’ll come out of this stronger, calmer, and with a new set of priorities.

More Tips For Entrepreneurs

Featured photo credit: LinkedIn Sales Solutions via unsplash.com

Reference

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