In addition to a healthy immune system, studies have shown that fermented foods promote:

Mental health: A few studies have linked probiotics to a reduction in symptoms of anxiety and depression.

Weight loss: Studies have found links between certain probiotic strains and decreased belly fat.

Heart health: Fermented foods have been associated with a lower risk of heart disease. Probiotics reduce blood pressure and help lower total and “bad” LDL cholesterol.

Most health experts advocate trying to consume two to three servings of fermented foods each day. A serving can be as small as a tablespoon of sauerkraut, a pickle or two tablespoons of a naturally fermented plant-based yogurt. An easy (and delicious!) way to add more fermented foods into your diet is by consuming the LeGrand plant-based yogurts, cheeses and butter!

Get Outside

Office lighting and your computer screen are doing you no favours when it comes to avoiding the afternoon crash. Taking the time to get outside, feel the fresh air, and get some sunlight will reduce the amount of melatonin (sleep hormone) your body produces while boosting serotonin production (feel-good hormone). Even a short 15-minute walk on your lunch break will make a big difference in preventing the mid-afternoon crash.

Stay Hydrated

I know, I know, you are probably sick of being told to drink more water, but it’s true. Your brain needs to be well hydrated in order to function optimally. Studies show that even mild dehydration can impair many aspects of brain function. For example, A study for the Journal of Nutrition found that fluid loss of 1.4% impaired mood and concentration and increased the frequency of headaches [1]. Keeping a reusable water bottle at your desk will serve as a visual reminder to drink more water. Plus, it’s better for the environment than relying on single-use plastic water bottles.

Move more

It’s well established that regular exercise is important for reducing your risk of chronic diseases, but it will also boost your energy levels!

This may seem counterintuitive, as when you’re feeling tired, getting up and moving your body can feel like the last thing you want to do. Luckily, you don’t need to take part in exhaustive workouts to experience these benefits. For example, one study found that sedentary people with persistent fatigue decreased their tiredness by 65% just by regularly participating in low-intensity bicycle cycling [2].

Eat a Nutritious Diet

Your body needs fuel to keep you going throughout the day. Choosing whole, nutritious foods will provide your body with the nutrients it needs to function at its best. If you’re eating a lot of processed foods high in sugar and fat, you may find that they affect your energy levels, as well as your overall health.

Eating a rainbow of different fruits and vegetables and incorporating a wide variety of plants into your meals, will prevent the risk of chronic diseases and naturally boost your energy levels. If you’re new to a plant-based diet, try eating an entirely plant-based diet once a week (E.g. meatless Monday)!

Stay hydrated

Depending on your age, the human body is made up of 55–75% water. Dehydration can affect your brain function, mood and energy levels. In one study, participants who lost 1.59% of their fluid levels had a poorer working memory and experienced increased feelings of anxiety and fatigue [3].

To stay hydrated, make sure to drink enough water throughout the day, especially during exercise. Health experts commonly recommend drinking at least eight 8-ounce glasses of water, which equals about 2 liters. This is called the 8×8 rule and is very easy to remember.

The bottom Line

Many people feel tired and lack the energy to function at their best throughout the day. However, drinking enough water, eating healthily, getting enough sleep and exercise can benefit your energy levels and your health.

If you feel tired, it’s worth taking a look at your lifestyle to see which healthy changes you can make to boost your energy levels and make you feel great!

Sources of Carbohydrates

The best carbohydrates are micronutrient-dense whole foods such as whole fruit, unprocessed grains, winter squash, beans, and potatoes.

Fiber

Unlike other food components, fiber isn’t digested by your body because humans don’t produce the necessary enzymes to digest fiber. Instead, it passes through your gastrointestinal tract intact, keeping you regular and preventing constipation. Fiber is classified into two categories: soluble, which dissolves in water, and insoluble, which doesn’t dissolve.

Soluble fiber

Soluble fiber helps lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber

Insoluble fiber promotes the movement of material through your GI system and helps prevent constipation. Insoluble fiber is found in bran, nuts, beans and vegetables.

Most plant-based foods such as oatmeal and beans contain both soluble and insoluble fiber.

Daily fiber recommendations from the Institute of Medicine:

Digestive health

The fiber found in potatoes is a special type of fiber called “resistant starch”. Many peer reviewed human studies have reported that resistant starch has powerful health benefits such as improved insulin sensitivity, lower blood sugar levels, reduced appetite and improved digestion [1].

Disease Prevention

Potatoes are packed with antioxidants — compounds that fight free radicals. A diet high in antioxidants lowers your risk of heart disease and cancer.

To get the most out of potatoes, leave the skins on. The skin of the potato can have up to 12 times more antioxidants than the flesh.

Lower Blood Pressure

A baked potato is a great source of potassium. A potassium rich diet can help decrease blood pressure, protecting the heart and reducing the risk of stroke.

Nutrition

One unskinned potato provides over 40% of the recommended daily value (RDA) of Vitamin C, 50% of the RDA for vitamin B6, and more potassium than a banana! Potatoes are also a good source of calcium, magnesium, and folate.

At Le Grand, we settle for nothing less than la creme de la creme. You’ll find organic potatoes in our vegan butters, cheeses and garden vegetable soup. We don’t just like plants, we’re obsessed with them. Which is why we settle for nothing but the best.