Having trouble getting your engine started in the morning;
feeling stressed and frazzled; tired all the time;having problems
concentrating; or feeling de-motivated?If this rings true for you,
then read on for tips on how to increase your zest for living and
re energize your batteries.
Identify what is sapping your body of energy?
• Lack of sleep
• Blood sugar imbalance
• Excess alcohol
• Over reliance on stimulants such as tea and coffee
Shake up your diet.
Energizing nutrition can have a profound effect on the way you
feel. Instead of relying on that chocolate bar or double latte to
keep you pepped up; fill your diet with fresh foods and slow
releasing carbohydrates to keep your body running in peak
condition. The body has to work harder processing low quality
nutrient-poor foods and uses some of its own energy reserves in the
process - resulting in less energy for you.
Eat oat porridge for breakfast topped with fresh berries and a
desert spoon of ground seeds (mixed ground seeds available from the
health food shops).
Eat every 3 - 4 hours.
To stop your energy levels from falling. Leaving long gaps between
meals can cause blood sugar levels to drop resulting in tiredness,
reduced concentration and general lethargy.
Take a small tupperware of mixed nuts and seeds to work to snack
mid morning and mid afternoon.
Drink plenty of water.
Dehydration can exhaust your body.
Aim to drink between 1 and 2 litres of bottled or filtered water
Avoid eating late at night.
It disrupts digestion and prevents the body from carrying out its
essential repair work - this can leave you feeling groggy and low
on energy the next day.
If you get home late at night, try to eat your main meal at
lunchtime and have a smaller,
more easily digested meal for dinner.
Eat slow releasing carbs with protein.
Simple carbs release sugar in the body at a faster rate than
complex carbs, fats, and protein, and give the body an immediate
energy surge. However this boost is short-lived and can leave you
constantly fighting a battle for energy during the day. Protein
gives your body a boost, and when combined with the right
carbohydrates, gives the body long-lasting energy.
For a super quick protein-rich lunch try tinned sardines in tomato
on whole meal toast.
Caffeine is an anti-nutrient and will rob your body of vital
vitamins and minerals. It can reduce the absorption of iron and
zinc by up to 50%. Sugar and stimulants such as caffeine do provide
a quick energy boost but they are usually followed by an even
greater low, as blood sugar levels crash back down. These fleeting
bursts of artificial energy can leave you feeling whacked
Come off the caffeine slowly. Start by reducing the amount of
coffee you drink by half. Experiment with alternatives such as Red
Bush (Rooibosch) tea, Caro coffee alternative and herbal teas.
Don't be put off by your first herbal tea taste, there are loads to
Useful supplements to help boost energy B vitamins, Coenzyme Q10,
Ginseng and spirulina can all help increase energy levels in the
Try the following to take your energy to new heights
✔ Let the sunshine into your life. Get yourself outdoors and
breathe in that fresh air
✔ Get enough sleep. Poor sleep is one of the main contributing
factors to low energy. Work out how much you need and stick to
✔ Get active and exercise at least 3 times a week - exercise helps
create vitality, resilience and health
✔ Practice proper breathing - take deep breathes to reduce stress,
unwind and re energize - all in one shot!
✔ Stop worrying - stress and anxiety literally drain the body of
energy.Worry never helped anyone
✔ Be positive - negativity is draining
High energy eating ideas
✔ Porridge oats soaked overnight with almonds, desiccated coconut,
raisins, flax seeds. Add berries in the morning. Glass of diluted
unsweetened fruit juice
✔ Fresh fruit smoothie mixed with yogurt or plain tofu and
✔ Glass of freshly squeezed carrot juice (homemade, or from the
Market juice bar or Cafejacs at the Arts Centre) + a small handful
✔ One chopped pepper + a small tub of hummus (M & S or
Waitrose at Checkers)
✔ Wholemeal tortilla wrap with chicken and vegetables
✔ Fresh soup (made without cream) and wholemeal brown roll
✔ Unsweetened probiotic yogurt with chopped banana
✔ Chopped apple with peanut butter (healthy version)
✔ Stir-fried beef with broccoli and spring onions served with
brown basmati rice
✔ Baked potato and chilli
✔ Grilled trout or salmon fillet with steamed green
To sum up -
For good energy eat food that brings goodness to your body. Keep
nutrient-poor foods to a minimum - to process these the body has to
use its own stores. Avoid stimulating an unnatural high with
caffeine and finally sleep well, smile lots, breathe deeply, relax
whenever you can and take time to enjoy your life.