1. Eat breakfast – breakfast increases your body’s metabolic rate by 25 percent. Skipping this morning meal can make you feel tired, sluggish, even cold. The best energy-boosting breakfasts are those that are light, low-fat, and healthful. Mix a little protein, such as yogurt or peanut butter, with carbohydrates such as cereal, toast, or low fat waffles. (Researchers from Reading, UK, report that breakfast helps you feel more upbeat if it consists of mostly grains and fruit).
2. Eat every 4 to 5 hours – after four hours blood sugar levels drop, resulting in fatigue, poor concentration, irritability, and lethargy.
3. Have a low-fat light lunch and a light evening meal, and drink lots of water throughout the day.
4. Snack defensively rather than feed your fatigue – choose nutrient-packed time released carbs, such as whole grain bread sticks, fresh fruit, and crunchy veggies. Your best bet is to combine fruit with another nutrient-filled food, such as yogurt or cereal that delivers a steady stream of carbs and maintains a constant blood sugar level. For example: One whole-grain muffin with raisins and nuts, topped with 1 tablespoon of cashew butter. Serve with 1 cup of fresh pineapple chunks.
5. Take a multi vitamin to fill in the gaps on the days you don’t eat perfectly.
2. Eat every 4 to 5 hours – after four hours blood sugar levels drop, resulting in fatigue, poor concentration, irritability, and lethargy.
3. Have a low-fat light lunch and a light evening meal, and drink lots of water throughout the day.
4. Snack defensively rather than feed your fatigue – choose nutrient-packed time released carbs, such as whole grain bread sticks, fresh fruit, and crunchy veggies. Your best bet is to combine fruit with another nutrient-filled food, such as yogurt or cereal that delivers a steady stream of carbs and maintains a constant blood sugar level. For example: One whole-grain muffin with raisins and nuts, topped with 1 tablespoon of cashew butter. Serve with 1 cup of fresh pineapple chunks.
5. Take a multi vitamin to fill in the gaps on the days you don’t eat perfectly.
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