5 Tips for More Energy?
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 of the day. So, what are the tricks and tips to help you do this? Try these 5 tips to bring you energy without the need to reach for the coffee or chocolate at work.
- It’s All about How You Start.
Breakfast really is the most important meal of the day. When you choose a breakfast which includes whole grains, lean protein and some veggies or fruit this combination will not only help you feel fuller for longer but give you sustained energy. My 3 favourite breakfast ideas you can find in the recipe ideas are:
- Avocado, boiled egg and watercress with CORN THINS® slices
- Cottage cheese, blueberries, walnuts and Cinnamon with CORN THINS® slices
- The classic Vegemite and cheese on CORN THINS® slices
- The Power of Balance.
A balanced plate means including a quarter of the plate being a lean protein source like lean meat, fish, low fat cheese, or yogurt. A quarter being whole grain, like multigrain bread, brown rice, couscous or quinoa, and the rest (50%) being 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 1-2 CORN THINS® slices. 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. 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 to be 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.