Healthy Eating for more energy…If you are struggling to get going in the morning or hitting a wall of fatigue in the afternoon! What and when you eat can have a big effect on your energy levels..
EAT MORE COMPLEX CARBOHYDRATES:
Not only are they a good source of fibre, healthy eating can help you manage weight and reduce the risk of some cancers, complex carbohydrates release glucose into the blood gradually,giving your body a steady supply of energy. A diet rich complex carbs will help you stay healthy and full of energy.
Simple carbohydrates come in two forms, natural and refined.
Natural are some fruits and vegetables they are high in natural sugars, but can provide a healthy boost of energy when needed.
Refined carbohydrates are found in processed foods such as cakes, biscuits and sweets and include white flours and sugar. These are best avoided as they are quickly digested, releasing sugar rapidly into the blood stream, causing insulin spikes that lead to energy highs and crashing lows. So try swapping white pasta and rice for brown or wholewheat varieties, try using wholemeal flour as an alternative to white flour and eat couscous, bulgarwheat, beans and pulses for filling healthy complex carbs that will keep you fuller longer.
ALWAYS EAT BREAKFAST
People miss breakfast for reasons varying from not feeling hungry first thing in the morning to believing it will aid their weight loss goals. It is well documented that in fact, healthy eating means eating a healthy breakfast can reduce cravings later in the day and encourage better food choices for snacks and meals through the day.
Eating low-GI, complex carbs alongside and protein at the start of the day will give your body all it needs in terms of energy, will kick-start your metabolism and start you burning more calories, and will even help get your brain in gear.
EAT SMALLER AMOUNTS MORE OFTEN
When we over-indulge in foods high in carbohydrates, fats or sugars, it can leave us feeling lethargic and drowsy. When you eat, your brain signals to your body to slow down and digest the incoming food – the more you put in the harder your digestive system has to work – and the less energy you will have.
If your meal was full of sugar and simple carbohydrates such as white bread, pasta and flours, then your brain will also be dealing with an increase of insulin and elevated levels of serotonin and melatonin – chemicals associated with drowsiness.
Eating smaller meals more regularly will help regulate your blood glucose levels, as well as releasing energy gradually instead of in one big hit. Controlling your portion sizes is key to this.
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