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Double your energy in just five days

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If you're struggling to muster up enough energy to get through the day, follow these tips to
boost your spirits.
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Posted By Rachael Anne Hill, Monday, 28 February 2011 11:42 GMT

Feeling tired all the time? Cant seem to get

yourself going in the morning and desperate to
flop into bed at night? Follow these few simple
tweaks to your daily eating habits and double your
energy levels in just five days!
Eat at least two low GI meals a day
Many of the carbohydrate based foods that we eat
on a daily basis such as breads, pasta, rice,
cereals, cakes and biscuits are highly processed,
refined and lacking in their natural fibre therefore,
once eaten, they are broken down very quickly
causing our blood sugars to surge. These surges
are followed by a sudden drop leaving us feeling
tired, lethargic and lacking in concentration.
Research shows that swapping fast releasing, high GI, foods for lower GI alternatives such as wholegrain
cereals, rye bread, wild or basmati rice, beans, pulses and fresh fruit and vegetables is an excellent way to
significantly increase your energy. This is because they are packed with energy boosting B vitamins and
they also release their sugars into your blood stream at a more constant pace throughout the day.
Iron out deficiencies
Approximately 40% of women in Britain have an inadequate intake of iron and if you are one of them you
may find yourself barely able to lift one foot in front of the other, feeling permanently lethargic, grumpy,
lacking in motivation and concentration. Eating more iron-rich foods is one of the most significant energyboosting moves you can make. This is because iron is essential in transporting oxygen via red blood cells
to wherever it's needed in the body and without oxygen its impossible to create energy.
Good sources of iron include liver, lean red meats, oysters, clams, tuna, salmon, beans, lentils and green
leafy vegetables.

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To maximise your ability to absorb iron from foods its a good idea to eat foods rich in Vitamin C and Iron
within the same meal such as a glass of fresh orange juice with your iron fortified breakfast cereal or adding
tinned tomatoes to beef mince when making chilli or bolognaise.
Cut back on fatty foods
Gram for gram, fat contains more than double the amount of energy provided by protein or carbohydrates.
Therefore, it may seem logical that a high fat diet should actual increase our energy levels. However,
research shows the reverse to be true. This is because a diet rich in fat inhibits the bodys natural ability to
burn oxygen and therefore results in us feeling sluggish and lethargic.
Graze dont gorge
A skimpy breakfast, a hurried lunch, and a huge evening feast is about the least energy-efficient eating
schedule imaginable. Instead, eat a good sized breakfast, a moderate lunch and supper and add in a midmorning and mid-afternoon snack such as a piece of fruit or a handful of mixed nuts and seeds. Eating
little and often is a great way to prevent tiredness as it provides your body with energy as and when it needs
it throughout the day.

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Get active
Getting active may be the last thing you feel like doing when youre tired and rung out but the phrase
energy makes energy really is true. This is because, the fitter your are the more efficient your heart and
lungs will be at getting oxygen into and around your body and the more oxygen you can take in and utilise
the more energy you can create so do some form of cardiovascular exercise whether its cycling, dancing,
swimming, running or walking for at least 30 minutes five times a week.
Drink at least two litres of water every day
Strong tea, coffee and alcohol will not only impair your bodys ability to sleep and absorb essential energy
producing vitamins and minerals but they may leave you dehydrated too. Dehydration results in reduced
blood volume which ultimately means your ability to transport all the essential ingredients for energy such
as blood sugars (glucose), iron, and oxygen around your body is greatly reduced leaving you feeling tired,
heavy and apathetic.

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6 comments
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Wojaczek 5 minutes ago Report Abuse

"Gram for gram, fat contains more than double the amount of energy provided by protein or
carbohydrates."
WHAT???? This is the most stupid thing I've read since Supersize Me! How can fat contain
energy when it has nearly NO carbohydrates! I was on Atkins diet eating only fatty stuff - lost
38 kilos in 8 months!
Reply

Hugh B 7 minutes ago

Report Abuse

Drink loads of strong black coffee, eat only blue smarties and get some Red Bull.
Reply

DAVID 8 minutes ago

Report Abuse

Eat fresh air and drink oxygen and you may be the healthiest, but most miserable person
earth
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MillionaireFriends.com 9 minutes ago Report Abuse

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Comment hidden due to low rating. Show Comment

I Wanna Freecycle Sat 26 Feb 2011 12:45 GMT Report Abuse

Or go to the quacks and ask for a thyroid test!

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