Are you having one of those days where everything is such an effort? You can’t sit down as you know you would fall asleep, your concentration power is pretty rubbish, and as for brain power, well let’s just skip that. I don’t know about you, but my kids are great at sensing those days, or maybe I give off an “I’m tired” smell. Anyway, I was having one of those days yesterday during half term. We had headed into town for a spot of musical chairs at lunch, then shoe swapping in the shoe shops (which consists of taking your shoes of, putting on an new pair and hiding the old pair), musical bumps in the street (basically you sit down in the most crowded walking area for no reason other than you fancy it) and last but not least, tag (you run off as far as you can from the responsible adult, in the opposite direction, or just where they have said not to go, whilst they are trying to pay as then they can’t get you!!). Needless to say, by the end of the day I was exhausted and in need of a much needed boost. Now I don’t drink tea of coffee as I hate the taste so I needed something else to pick me up. It got me thinking that some of you might like a few tips in that area too.
Cacao - this is the nut form of what we make chocolate from. It is a magnificent food, with some amazing benefits, one being energy boosting. It contains theobromine, a close relative to caffeine, but benefits from having less of a drop off after effect
Iron rich foods - if your iron levels are a little low, this will add to your fatigue so make sure you include iron rich veggies such as watercress and curly kale, dark choc, fish, brown rice, pulses and white and red meat
High vitamin B foods - vitamin B is vital for energy production, so adding vit B rich foods such as quinoa, eggs soya, whole grain, almonds, mushrooms , broccoli and fish, will give you the levels of vit B that are required to assist in energy production.
Drink plenty - one of the first signs of dehydration is fatigue, so make sure you are aiming to drink 30-40ml per kg of body weight to keep properly hydrated.
Eat little and often - if you are a 3 meals a day lady, with no snacking in between, you may find having smaller, but more frequent meals will help host your energy levels. It will keep your blood sugar levels more controlled and therefore offer you the much needed energy supply.
Low GI foods - hopefully you will have all heard about GI (glycaemic index), but if not, it is simply a way of measuring the effect food has on the blood sugar levels. High GI foods give you a short sharp blast but then leave you lagging in energy quickly. However low GI foods such as whole grains, lean protein, good fats and veggies will give you a longer slower release of energy, keeping you firing on all cylinders for longer
Eat a high protein and good fat breakfast - research has shown this gives you energy for longer, helping to squash those drops in energy and reaching for the snack drawer
Avoid the sugary snacks - yes, they will give you an energy boost, but soon they will leave you feeling more exhausted than when you started.
See what simple changes you can make to what you eat and what effect it has on your energy levels
Sneak More Protein Into Your Meals
If you having been following my quest to clean up my food, then you'll know that I have been seriously surprised by my protein levels. I like to think I eat a fairly high protein diet, but no, that was not the case - a mere 15-20%, which considering I am aiming for 30% is quite far off the mark. So I have been working out ways to make some simple changes to boost protein levels without overhauling my whole routine!!
So why is protein so good for you?
So let’s see what simple changes you can make to boost your protein levels -
If you are looking for protein packed recipes, check out our pinterest page, and see if you can up your protein levels and feel the benefits
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