Are you interested in ways to have more energy to get through your day with a spring in your step? If you are like most of us energy can be the factor which can make a working day drag on forever or allow you to finish still feeling like you can enjoy the remaining hours left. So what are the tricks and tips to help you do this? Try to include these 5 components to bring you energy without the need to reach for the coffee.
- It’s All about How You Start.
Breakfast really is the most important meal of the day. It starts your metabolism firing which can help you burn more energy throughout a day and overall lead to a healthy weight in the long term. When you choose a breakfast which includes wholegrains and protein these two factors will not only help you feel fuller for longer but give you sustained energy rather than the crash and burn effect which can happen if you choose for example the doughnut in the bakery. This leads to tip number 2…
- The Power of Balance.
A balanced plate means it includes a quarter a protein source like lean meat, fish, low fat cheese, or yogurt with a quarter whole grain like multigrain bread, brown rice, couscous or quinoa. The last half is taken with vegetables or fruit (if a snack). An example of a meal balanced plate could be grilled chicken breast (80g) skinless with half a cup of brown rice and 2 cups of stir fried vegetables cooked in 2 teaspoons of extra virgin olive oil. A snack balanced plate could be 200g of low or no fat yogurt, with a cup of berries and a quarter of a cup of oats to put on top. Why do you want to balance your plate? This combination provides your body with sustained energy for your brain to function and keep your stomach happy until the next meal or snack.
- Drink the magic clear fluid which is free!
No I am not talking about some new fad drink but the water which comes from your tap. We need at least 6-8 cups or 1.8-2.4 L of fluids a day for health. Water is not only energy free but will help your organs (including your brain) work at its best, keep your metabolism firing and prevent the mistaken identity of hunger take over (when in fact you are thirsty). Try carrying around a water bottle to remind you to drink. If you find water hard to handle by itself try squeezing a bit of lime or lemon or drinking some herbal tea (remember green, white and black tea contain around half the caffeine as a coffee) on the cooler days.
- Remember To Fuel Frequently.
3 balanced meals and 3 snacks. Sounds simple? Eating more frequently will not only keep your metabolism firing and help you maintain a healthy weight but it will help you survive through the ‘three thirtyitis’. This means not reaching for the cakes, sweets, soft drinks etc. to give you an immediate sugar hit but not a lasting one and you will find you will hit the wall shortly after.
- Pump Some Iron.
Iron is a mineral which helps your blood to transport oxygen to all the parts of your body. Without enough iron in your day (18mg for women and 8mg for men) you can be left feeling sluggish and wanting to spend the day in bed. Iron sources are most easily found in red meat, fish and poultry but also in eggs (including the yolk), fortified cereals, oats, peanut butter, raisins, soybeans and green leafy vegetables such as in spinach, kale and broccoli. The non-animal sources are called non-haem iron and need to be eaten in a combination with vitamin C rich foods for best absorption. Also make sure you are not drinking caffeine and taking a calcium supplement with these meals as it can be harder for your body to absorb the iron.
Take Home Message: You deserve to have the energy to get through your day feeling full of energy and able to give your best. These 5 tips will not only help you with energy but assist you with overall health and wellness, so give it a go and see if it makes a difference to how you feel over a day.
