So hopefully you will have read “How to eat for energy – Part 1” at this stage and are keen to get some tips on how to manage your energy levels. If not here’s the link to Part 1
- First things first always eat breakfast. Its so important after a long fasting period to help stabilise blood sugar. I know sometimes it can be difficult to eat breakfast and quite often some people don’t enjoy breakfast but you don’t have to stick with stereotypical breakfast ideas. I’ll be doing a blog post very soon on quick and interesting breakfast ideas so do follow my blog if you’d like updates!
- Include protein (eggs, chicken, turkey, beans, pulses) and fat (avocado, nuts, seeds, olive oil, coconut oil) at breakfast…carbohydrates contain the most sugar and will have the most impact on your blood sugar. Protein and fat are more difficult to digest and slow down the impact of carbohydrates on your blood sugar therefore helping to stabilise energy levels.
- Eat every 3-4 hours. You don’t need to eat a lot just enough to stave off the hanger phase…anyone else get that?? I’ll also be doing a blog post on this very soon.
- Don’t avoid carbohydrates but do consider portion size. This is especially important at lunchtime. If you are going to be sitting at a desk for the rest of the afternoon do you really need that large portion of rice/pasta/bread? Carbohydrates are a very important macronutrient especially for energy but consider how much you really need? In terms of a plate think 1 quarter protein (eggs, chicken, turkey, beans, pulses), 1 quarter complex carbohydrates (rice, pasta, bread, grains) and the rest vegetables, salad and fruit. Also add some essential fatty acids (avocado, nuts, seeds, olive oil, coconut oil).
- Drink water. All too often we can mistake hunger for thirst. Aim for 1.5 l to 2 litres of water everyday more if you exercise. Herbal teas (without caffeine) count too.
- Exercise! We all know exercise is good for us but it can also help us utilise glucose more effectively and thus ensure energy levels are at optimum levels.
- Manage stress…that dreaded stress hormone cortisol can negatively impact on blood sugar levels so ensuring you have an effective stress management strategy in place is key to ensuring optimum energy levels.
These are just some tips that can help you with your energy but if you’d like to discuss an individual plan to help you optimise your energy levels please get in touch via the contact page.