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Pick Me Ups
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Presenting a few quick healthy energy boosters to get you through rushed mornings and hyper-active, long days.
When it comes to your calorie intake for rushed busy mornings that extend into hyper-active long days, think 'well begun is half done'. Or of the adage, 'breakfast like a king, lunch like a prince and dine like a pauper'. But don't assume that kingly means rich, as in fat-laden foods!
What this implies is that the right combination of calories - from complex carbohydrates (carbs) and sugars - goes a long way to ensure that you will have adequate energy to get through the first half of the day without feeling energy or sleep deprived. More importantly, a good start to the day will give you the mental presence to say no to gorging on weight-inducing gooey chocolate energy bars mid-morning!
Fortify yourself this morning
The idea is that your morning fortification of energy must last. That way, you will not experience a slump in energy before noon, and hence not grab the nearest (and often unhealthiest) food product in sight nor binge on coffee.
Understand this - foods such as choco or candy bars do not offer you any lasting energy, and nor are these nutritious. It's true - their simple refined sugar carbs give you a quick fix when you're feeling low. But this sudden burst of energy is rapidly followed by sugar blues, or a feeling of being deprived of energy thus aiding your retreat into a low energy cycle. Interestingly, caffeine also forms part of the energy kick-crash inducing food group.
Energy boosters
On the one hand, the golden words are ''sustained energy''. On the other, you're probably wondering where is the time to prepare a healthy breakfast? Here are a few pointers to set you on the right track:
- This option has been tried and tested to good results. A bowl of sprouts is an easy-to-fix energy booster that contain significant amounts of vitamins A, C and D. Nutritionists go so far as to label sprouts a "wonder food," given their disease preventative properties. Sprouts may be eaten raw in salads with a low-calorie dressing or some like broccoli and sunflower sprouts may be juiced or clover and radish sprouts may even be used in whole-grain bread sandwiches. There's variety and energy for you!
- Minerals follow vitamins. Instead of resorting to popping tablets to supplement your dietary mineral intake, aim to get your daily supply of zinc and iron to beat fatigue from primary nutrients. Ideally, let supplements be what their name suggests - secondary sources of nutrients. Include cheese in your breakfast for zinc and fortified breakfast cereals and whole-grain breads for both iron and zinc.
- Carbs from bread or cereal are already a part of most people's breakfast. But for sustained energy, you need to swap refined carbohydrates found in white bread, crackers or cookies with complex carbohydrates found in whole grain breads.
- Dry food, bread or cereal will ensure sustained energy but this needs to be complemented with easily absorbed low-fat quick energy boosters. Low-fat yogurt, fresh fruit or unsweetened fruit juice will ensure you have adequate levels of sugar in your blood.
Energy from exercise
Diet is important, but it is only half the battle. Not all fatigue can be dispelled by food - so what more can you do to keep your energy levels up?
It is said that "exercise equals oxygen, and oxygen equals energy." Oxygen revitalizes the body and relieves tiredness. Now while the idea of deep breathing while rushing around ironing clothes or packing lunches may not appeal, fitness experts suggest a 10-minute aerobic exercise routine that gets your blood circulation going, revs up your metabolism, tones some muscles and releases feel-good endorphins.
Opt for a brisk walk or jog or a few yoga asanas coupled with pranayama. You may need to wake up earlier than the rest of your family to implement this suggestion, but it would be well worth the effort.
Eat right and exercise - use these keys to cope with your busy lifestyles.
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Charu Bahri
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