Tag Archives: low energy

Nine Diet Mistakes that Are Making You Tired

For a balanced release of energy choose low-glycemic carbohydrates such as 100-per-cent stone-ground bread, 100-per-cent bran cereals, steel-cut and large-flake oatmeal, milk, yogurt, soy beverages, apples, bananas, pears, oranges, dried apricots, berries, nuts, seeds and beans and lentils.
There is wonderful, useful information in this piece. Once again, a recurring theme is how processed foods bring us down. It’s so much better to keep out food choices simple and natural.

You can check out my Page – Snacking – The Good, The Bad and The Ugly for more.

Tony

Cooking with Kathy Man

You eat too many refined carbs.

Carbohydrate-rich foods are metabolized into blood glucose, the only form of energy the body can use immediately. But not all carbohydrates are created equal.

Highly processed, refined carbs (e.g., white bread and crackers, refined breakfast cereals, sweets and sugary drinks) rank high on the glycemic index.

That means they cause large spikes in blood glucose followed by sharp drops, which can bring on fatigue. Sugar also blocks the activity of orexin-producing cells, brain cells that stimulate wakefulness.

For a balanced release of energy choose low-glycemic carbohydrates such as 100-per-cent stone-ground bread, 100-per-cent bran cereals, steel-cut and large-flake oatmeal, milk, yogurt, soy beverages, apples, bananas, pears, oranges, dried apricots, berries, nuts, seeds and beans and lentils.

You skimp on protein.

Protein-rich meals help you feel more alert by counteracting drowsiness that can be brought on by consuming excessive sugar or carbohydrates.

Including protein at meals…

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4 Simple Ways to Boost Your Energy – Harvard

If you sometimes feel too pooped to participate, these tips from Harvard might be just the thing to get you going again. As a retired guy, I know I certainly get hit in the late afternoon by a fit of fatigue from time to time.

lack-of-energy

Harvard HEALTHbeat says, “Fatigue afflicts everyone at one time or another. Assuming your doctor has ruled out serious medical causes, there are a few basic steps you can take to “recharge your batteries.”

“1. Pace yourself. If you’re a go-getter, you probably like to keep going — but don’t risk overtaxing yourself. You can pace yourself and still get things done. For example, instead of burning through all your “battery life” in two hours, spread it out among morning tasks, afternoon tasks, and evening activities — with rest and meals in between.

“2. Take a walk or a nap. There’s nothing more satisfying than a short power nap when you’re pooped out. However, if you have trouble sleeping at night, know that napping can make insomnia worse. If that’s the case for you, get moving instead. Get up and walk around the block, or just get up and move around. If you are not an insomniac, though, enjoy that 20- to 30-minute power nap.

“3. Skip most supplements. You may have heard about energy-boosting or “anti-aging” supplements. There is no evidence they work.

•    DHEA. There is no evidence that DHEA offers any real benefits, and the side effects remain a question mark. You especially shouldn’t be buying it from ads in the back of a magazine, because you don’t know what’s in it.

•    Iron. Iron only improves energy if you are clearly deficient, which a doctor can check with a blood test. Unless you are low in iron, you don’t need to take it — and getting too much iron can be harmful.

•    B vitamins. It is true that B vitamins (B1, B2, B6, B12) help the body convert food into the form of energy that cells can burn, but taking more B vitamins doesn’t supercharge your cells. That’s a myth.

“4. Fuel up wisely. A sugary roll from the bakery delivers plenty of calories, but your body tends to metabolize them faster, and then you can end up with sinking blood sugar and fatigue. You’ll maintain a steadier energy level by eating lean protein and unrefined carbohydrates. Try low-fat yogurt with a sprinkling of nuts, raisins, and honey. Your body will take in the carb-fiber-protein mix more gradually. Don’t skip meals, either. Your body needs a certain number of calories to get through the day’s work. It’s better to space your meals out so your body gets the nourishment it needs all through the day.”

Two observations on the Fuel up wisely item: That sugary roll from the bakery can also be a key reason you are having trouble with your weight. Don’t compound your low energy problem by adding to your weight problem. I would just like to add that keeping nuts and raisins around the house is a sure way of having them when you need  a quick pick-me-up. This is easier than white-knuckling it regarding sweets. Check out my page Snacking – The Good, The Bad and The Ugly for more info.

“To find out how you can craft a high-energy lifestyle with the latest advice on diet, exercise, rest, and stress management, buy Boosting Your Energy, a Special Health Report from Harvard Medical School, HEALTHbeat concluded.

Tony

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