Energy Boosting Foods |
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As our lives are busier with little downtime, may of us feel that we are running on empty and could do with our batteries recharging. You may feel that you are constantly tired and don’t feel like leaping out of bed in the morning.
Fortunately, there a few things that we can change in our diets that will help us feel alive again and ready to face the world.
One of the main things that can keep up your energy levels up is to eating regularly and not skip meals, especially breakfast. If you have a tendency to regularly skip meals you will be running on empty. Your body feels ‘starved’ and compensates by slowing down, saving energy making you sluggish. Most of us rely on caffeinated drinks to keep us going which isn’t solving the route of the problem.
Try to incorporate low glycaemia index foods throughout the day which will provide you with a good, steady source of energy. These are carbohydrate based foods that are digested slowly and release their energy slowing into your blood stream. This way of eating helps to keep your blood sugars stable all day and it also helps stop cravings for high energy foods. Low GI eating also helps with weight loss and weight maintenance as these foods tend to fill you up for longer. It is also an ideal way to eat if you are very active and do lots of sports. This way of eating will help your feel more alert and energised.
Try incorporating low GI foods:
Porridge, oats, oatmeal, oat based breakfast cereal, basmati or brown basmati rice, barley, kidney beans, chickpeas, baked beans, granary/wholegrain/rye/ breads, wholegrain cereals, wholemeal pitta, hummus, beans, pulses, lentils, apples, pears, unripe bananas, plums, mixed berries, low fat fruit yogurt, low fat fruit smoothie, low fat milk, peanuts.
It is crucial that you get a good balance of nutrients by eating wholegrains, plenty of fruits, vegetables, lean meat, oily fish (tofu, beans, lentils, pulses if vegetarian) natural oils and stay well hydrated. A well balanced diet can help to produce the ‘feel good brain chemicals’ which help us stay positive. Eating healthy wholegrain carbohydrates will help with production of these brain chemicals. Also dietary sources of tryptophan such as milk, cheese, eggs, turkey and chicken can help with the production of serotonin a chemical that is important for sleep, mood and appetite. Also make sure that you are getting plenty of B vitamins from wholegrains, nuts, seeds, low fat dairy, tuna, fish, lentils, pulses and green leafy vegetables.
Low iron levels can leave you feeling exhausted and can reduce appetite. Iron deficiency anaemia is common in women with heavy menstrual flow and also seen in vegetarians. Iron is needed to transport oxygen around to the cells in your body and if you don’t eat sufficient amounts you will find yourself permanently lethargic. Make sure you eat plenty of iron containing foods such as fortified breakfast cereals, lean meat, sugar-free muesli, chickpeas, dried apricots, broccoli, watercress, spinach, nuts, cashew nuts and almonds. Don’t drink tea with meals as the tannins can interfere with the absorption of iron, drink fruit juice, or fruit with meals as vitamin C helps iron to be absorbed.
Omega 3 fatty acids are important to keep you healthy and energised. Good sources are oily fish, or flaxseed, linseeds, pumpkin oil and walnuts. Vitamin C also helps in the production of serotonin and in times of stress this vitamin gets depleted so ensure good sources of vitamin C from fresh vegetables and fruit are important.
Top tips to boost energy:
For more diet, health, food and fitness information visit www.weightplan.com
Tags: appetite, energy, low GI, mood
Fortunately, there a few things that we can change in our diets that will help us feel alive again and ready to face the world.
One of the main things that can keep up your energy levels up is to eating regularly and not skip meals, especially breakfast. If you have a tendency to regularly skip meals you will be running on empty. Your body feels ‘starved’ and compensates by slowing down, saving energy making you sluggish. Most of us rely on caffeinated drinks to keep us going which isn’t solving the route of the problem.
Try to incorporate low glycaemia index foods throughout the day which will provide you with a good, steady source of energy. These are carbohydrate based foods that are digested slowly and release their energy slowing into your blood stream. This way of eating helps to keep your blood sugars stable all day and it also helps stop cravings for high energy foods. Low GI eating also helps with weight loss and weight maintenance as these foods tend to fill you up for longer. It is also an ideal way to eat if you are very active and do lots of sports. This way of eating will help your feel more alert and energised.
Try incorporating low GI foods:
Porridge, oats, oatmeal, oat based breakfast cereal, basmati or brown basmati rice, barley, kidney beans, chickpeas, baked beans, granary/wholegrain/rye/ breads, wholegrain cereals, wholemeal pitta, hummus, beans, pulses, lentils, apples, pears, unripe bananas, plums, mixed berries, low fat fruit yogurt, low fat fruit smoothie, low fat milk, peanuts.
It is crucial that you get a good balance of nutrients by eating wholegrains, plenty of fruits, vegetables, lean meat, oily fish (tofu, beans, lentils, pulses if vegetarian) natural oils and stay well hydrated. A well balanced diet can help to produce the ‘feel good brain chemicals’ which help us stay positive. Eating healthy wholegrain carbohydrates will help with production of these brain chemicals. Also dietary sources of tryptophan such as milk, cheese, eggs, turkey and chicken can help with the production of serotonin a chemical that is important for sleep, mood and appetite. Also make sure that you are getting plenty of B vitamins from wholegrains, nuts, seeds, low fat dairy, tuna, fish, lentils, pulses and green leafy vegetables.
Low iron levels can leave you feeling exhausted and can reduce appetite. Iron deficiency anaemia is common in women with heavy menstrual flow and also seen in vegetarians. Iron is needed to transport oxygen around to the cells in your body and if you don’t eat sufficient amounts you will find yourself permanently lethargic. Make sure you eat plenty of iron containing foods such as fortified breakfast cereals, lean meat, sugar-free muesli, chickpeas, dried apricots, broccoli, watercress, spinach, nuts, cashew nuts and almonds. Don’t drink tea with meals as the tannins can interfere with the absorption of iron, drink fruit juice, or fruit with meals as vitamin C helps iron to be absorbed.
Omega 3 fatty acids are important to keep you healthy and energised. Good sources are oily fish, or flaxseed, linseeds, pumpkin oil and walnuts. Vitamin C also helps in the production of serotonin and in times of stress this vitamin gets depleted so ensure good sources of vitamin C from fresh vegetables and fruit are important.
Top tips to boost energy:
- Cut down on the caffeine.
- Drink at least 2 litres of water per day.
- Get at least 8 hours of sleep per night.
- Eat regular meals containing low GI foods.
- Eat a well balanced diet.
- Make sure you are eating plenty of iron containing foods.
- Increase your omega 3 intake.
- Eat foods to help increase the ‘feel good’ brain chemicals.
- Drink sensibly.
- Take regular exercise.
- Get outside for at least 30 minutes each day, especially in Winter.
- If your fatigue continues see the doctor.
For more diet, health, food and fitness information visit www.weightplan.com
Tags: appetite, energy, low GI, mood
