Did you do some exercise this week? Hopefully you got out and did something active that made you feel really good?
If you’ve had a high intake food then do your best to get back into the zone and on the right path for the weekend. Try your hardest not to over indulge on the things you know will make you feel rubbish.
I’m hoping you are planning some physical activity for the weekend? A walk perhaps or swim, maybe a solo gym session or a run? Keep up the motivation and I’m looking forward to catching up with those of you who are booked in next week.
Today’s Topic: Are you feeling tired?
One of the most common reasons for clients seeking my help is to get more energy. They are feeling tired and have had enough of it!
To maximise energy we need to include certain foods in our diet that boost metabolism and sustain consistent energy levels.
The most important nutrients required for energy production are the B complex group of vitamins. Deficiencies in B vitamins can often be the underlying cause of poor adrenal gland function which results in energy slumps.
Other metabolism boosting nutrients include vitamin C, magnesium, zinc, iron, co-enzyme Q10 and the herbal plant Astragalus.
Here are some top energy foods:
Sprouts – all types: All types of sprouts (seeds of legumes or grains that have been germinated) are high-energy, life enhancing foods that help improve, revitalise, strengthen and regenerate your body. They contain a high concentrate of antioxidants as well as the trace minerals, plus protein, enzymes and fibre. When seeds are sprouted their nutritional power swells.
Grains: Grains release sugar slowly and give you a steady flow of energy instead of a quick high followed by a low. They are a good source of B vitamins which are needed to assist your spleen which is your energy battery. Without the Bs you will definitely need a jump start.
Parsley: A nutritional powerhouse! It contains high levels of vitamin B12, more vitamin C than citrus fruits and just about all other known nutrients.
Seaweed: Sea vegetables or seaweeds are the highest digestible source of all minerals as well as energy – boosting vitamins B and C.
Flax Seeds: Also known as linseeds. Flaxseeds contain omega 3 & 6 – essential fatty acids and are high in fibre. EFAs are involved in energy production and oxygen transfer.
Veg: Fresh green vegetables such as broccoli (also contains co-enzyme Q10 for energy production at cellular level), asparagus and spinach contain the range of B Complex vitamins plus magnesium and iron. Eat raw if you can.
Sunflower seeds: Packed with magnesium, iron, copper, protein, vitamin B complex, EFAs, zinc and iron. Get into the habit of carrying sunflower seeds around with you when you need an instant energy pick me up.
Grapes: The therapeutic value of grapes is thought to be due to their high magnesium content. Magnesium is involved in the first stage of the process that converts energy to glucose.
Yams & Squashes: Yams are packed with energy minerals and loads of vitamin C. They are also detoxifying and balancing to hormone and blood sugar levels, ensuring your energy supply is constant. Squashes motivate the circulation of energy meridians (pathways), especially strengthening digestive function.
Oats: Oats are not only packed with energy nutrients but they help keep blood glucose levels at an even keel to maintain concentration and alertness. Enjoy a bowl of porridge for the perfect release of sustained energy throughout the morning.
Wheat Grass: Highly nutritious and contains one of the most prolific arrays of vitamins, minerals and trace elements. It contains 25 times the nutrients of your favourite vegetables.
Mung Beans: They provide you with bags of energy. That’s where the saying “full of beans” comes from!
Peaches: With a high water content they can have a laxative effect. They are wonderful in alkalising the bloodstream and can be used to regulate the bowel and build the blood. They are one of the best energy fruits because the body assimilates them very easily, giving an instant boost. They are good for eliminating toxins from the body and can be added to smoothies.
Energy slumps (usually felt in the afternoon) are a sign of poor adrenal function, poor metabolism of carbohydrates and sugars (natural or otherwise) as well as nutrient depleted foods. Reduce your intake of sugar, caffeine and dairy foods at lunch time and opt for brown rice, legumes, yams and sunflower seeds.
Snack on sprouted seeds too for a quick pick me up.
Fitness Fact of the week
HIIT training hinges on achieving an EPOC state. Excess post-exercise oxygen consumption. EPOC an oxygen debt – after a proper HIIT workout your body is running on an oxygen debt, trying to catch up with the lack of oxygen created by the training. It’s because of this debt that you continue to burn calories for 24-48 hours after the HIIT workout.
Quote of the week
“You don’t have to fall back to your old habits; you get to move forward to better ones”