YOUR ENERGY DIET
Need coffee to wake you up, chocolate to keep you up...but still run out of fuel at 4pm? Rather than relying on caffeine and sugary snacks, choose foods that will provide lasting energy, not just a quick burst. Once you have found out which foods you need to swap, follow a simple eating plan and you will be an irrepressible dynamo in no time.
Break the fast - don't skip breakfast. It kicks starts your metabolism and keeps mid-morning munchies at bay. For an energy charged breakfast, eat slow-release carbohydrates, such as oats or other wholegrain cereals or bread, along with protein, such as eggs, low-fat milk, yoghurt or peanut butter, plus fruit or juice to absorb iron.
Ditch the sandwich - have vegetable soup or salad for lunch instead, plus two or three portions of non-starchy vegetables with dinner. You may miss your sandwich at first, but you will feel more satisfied this way. Moreover, vegetables provide
nutrients needed to produce energy and are low in calories.
Choose fruit - sugar saps energy and B vitamins, vitamin C and magnesium. For snacks to keep you alert and slim, opt for fresh fruit, raw vegetables, nuts or sugar free yoghurt.
Try nuts and seeds - if you need a snack, have a handful of unsalted almonds or pumpkin seeds. The protein found in nuts and seeds enables sugar to be released slowly, thus maintaining blood-sugar balance. Pulses such as beans, lentils and chickpeas (found in hummus) are also excellent for dropping oestrogen levels.
Don't eat after 7pm - if you eat after 7pm, your body will struggle to process food, leading to poor sleep and tiredness the next day. Eat small, frequent meals for a regular energy supply, instead of starving all day and having a big meal in the evening.
Get your fill of water - being dehydrated is a common cause of fatigue. Drink six to eight glasses of water daily and eat water-holding foods, such as fruit and grains. Also complex carb, brown rice provides a steadier energy release than white rice. It also holds water and helps absorb and eliminate toxins from the body.
Opt for good fats - a source of energy-releasing phosphorous, virgin coconut oil, avocados are rich in monounsaturated fat, which do not raise cholesterol levels. Ward of sluggishness by using minimal added fat, olive soya or sunflower oil and replace butter with low-fat
Eat sweet potatoes - few things are as comforting as potatoes - but make them sweet ones. Sweet potatoes have a lower glycaemic index (GI) than regular spuds, which mean they are converted into sugar in the body at a lower speed and ward off energy dips. Boiled new potatoes are also good, as they have lower levels of starches than other types.
Have herbal tea - coffee may provide a quick boost, but it won't last. It also contains two chemicals called theophylline and theobromine, which may disturb sleep and cause PMS-related symptoms. While on the subject drink alcohol in moderation - as well as affecting blood sugar levels adversely and increasing appetite, it also interferes with the absorption of nutrients such as zinc and B vitamins.
Increase your intake of soya - phytoestrogens, found in soya beans (and soy products, include tofu) mimic our own oestrogen and may help reduce severity of hot flushes and fatigue
So there you go guys, lets give it a try to improve our well being (im
telling this to myself too!)