Tag Archives: Energy

July 8, 2024

WHAT ARE THE BEST FOODS TO EAT TO PREVENT US FROM FEELING LETHARGIC?

Protein is fantastic for blood sugar control – make sure you have it with every meal. Don’t forget your protein at breakfast; eat something like an egg, yogurt or lean meat (or plant-based protein such as nut butter and chia seed overnight oats).

The same goes for your lunches or your dinners which are your main meals; have some good protein and some vegetables.

The mid-afternoon snack is really important too – avoid over-processed, sugary snacks. Adding foods containing B vitamins for energy will also help. Some of the best sources for this can be found in grains, rye bread and nuts.

June 7, 2021

DIET VS EXERCISE #5: ENERGY.

Feeling tired even at just the thought of your next workout session? Here is a look at whether exercise or diet are more effective in boosting your energy.

Exercise triggers the release of invigorating neurotransmitters such as norepinephrine  and dopamine, while also boosting blood flow to the brain. In one study, 10 minutes simply walking up and down stairs proved a better booster shot then 50mg of caffeine.

Be wary of overdoing it, though. One major cause of fatigue is stress. When prolonged, this can cause a malfunction whereby your body is constantly pumping out excess cortisol. In this state, upping your exercise will only make your body more stressed.

A targeted diet is a more reliable energiser. For optimal mental and physical stamina, it is recommended a macro split of 30% protein, 30% fat and 40% carbs. Low-carb diets can cause a drop in energy. Include high-fibre foods such as wholegrains, beans, lentils and potatoes in every meal to drip-feed your body energy throughout the day.

In addition to this, make sure you’re getting enough magnesium (wholegrains, leafy greens), iodine (seafood, iodised salt), vitamin D (fatty fish, eggs) and B12 (red meat, shellfish).

The decider:
Diet

September 26, 2016

FOOD TO BOOST YOUR MOOD.

Beat_Stress

Get the sleep you need
Salmon, like halibut and tuna, is packed with vitamin B6, which is needed to make the sleep-inducing hormone melatonin. Also try: kale, bananas, whole grains, peanuts, soya beans.

Stop stress
Carbs help the brain make serotonin – a chemical responsible for maintaining mood balance. Opt for complex carbs, such as oats, as these won’t add to your stress-induced blood sugar spike like refined carbs do. Also try: blueberries, dark chocolate.

Alleviate anxiety
The high levels of vitamin C in oranges will lower blood pressure, as well as suppressing presence of the stress hormone cortisol in your system. Also try: asparagus, milk, turkey.

Lift a low mood
Curcumin, found in turmeric, has potent anti-inflammatory and antioxidant properties, making it an antidote to wear and tear, and a mood booster. Also try: lentils, crab, Brazil nuts.

Boost energy
Spinach leaves are high in magnesium and iron, both key in energy production. Squeeze over lemon juice to help absorb the iron. Also try: pumpkin seeds, sweet potato, almonds.

Chill out
Adding chilli to your meal could help curb your anger and put you in a better mood. Your body reacts to the chemical capsaicin – which makes chillies hot – by releasing endorphins, helping you to cool down. Also try: kiwis, barley, peanuts.

 

October 11, 2013

3 INSTANT ENERGY BOOSTERS.

Have a glass of water.
Staying hydrated is one of the easiest things you can do for energy. When you skimp on water, the cells in your body shrink, so they can’t function as efficiently. This triggers feelings of fatigue.

Talk fast.
Ever notice that energetic people tend to zip through their words? Fast talk means fast thinking, which automatically boosts your energy. Speed-talk your way through your next friendly chat, and feel that breathless rush give you a boost.

Practice self-forgiveness.
No more “I’m worthless because I’m overweight” or “I’m lazy for skipping my workout” thoughts. The feeling of guilt keeps you stuck in a low-energy rut.