OH! Magazine - Australian Version September 2017 | Page 11

( Nutrition )
ASHLEIGH
FELTHAM
FIVE STEPS TO MORE
ENERGY
Ashleigh Feltham explains how to
boost your energy and farewell fatigue.
f you are like most of us, energy
can be the factor which can make
a working day drag on forever, or allow
you to finish still feeling like you can enjoy
the remaining hours left. So what are the
tricks and tips to help you do this? Try to
include these 5 components to bring you
energy without the need to reach for the
coffee.
I
Step 1. It’s all about how you start
Breakfast really is the most important
meal of the day. It starts your metabolism
firing which can help you burn more
energy throughout a day and overall lead
to a healthy weight in the long term.
When you choose a breakfast which
includes wholegrains and protein these
two factors will not only help you feel
fuller for longer but give you sustained
energy rather than the crash and burn
effect which can happen if you choose for
example the doughnut in the bakery. This
leads to tip number 2…
Step 2. The power of balance
A balanced plate means it includes a
quarter a protein source like lean meat,
fish, low fat cheese, or yogurt with a
quarter whole grain like multigrain bread,
brown rice, couscous or quinoa. The last
half is taken with vegetables or fruit (if a
snack). An example of a meal balanced
plate could be grilled chicken breast
(80g) skinless with half a cup of brown
rice and 2 cups of stir fried vegetables
cooked in 2 teaspoons of extra virgin olive
oil. A snack balanced plate could be
200g of low or no fat yogurt, with a cup
of berries and a quarter of a cup of oats to
put on top. Why do you want to balance
your plate? This combination provides
your body with sustained energy for your
brain to function and keep your stomach
happy until the next meal or snack.
YOU CAN CONTACT ASHLEIGH VIA:
Web: feedyourfuturedietetics.com
Facebook: FeedYourFutureDietetics
Instagram: @feedyourfuturedietetics
Step 4. Remember to fuel frequently
3 balanced meals and 3 snacks. Sounds
simple? Eating more frequently will not
only keep your metabolism firing and help
you maintain a healthy weight but it will
help you survive through the ‘three
thirtyitis’. This means not reaching for the
cakes, sweets, soft drinks etc. to give you
an immediate sugar hit but not a lasting
one and you will find you will hit the wall
shortly after.
Step 5. Pump some iron
Step 3. Drink the magic clear fluid which is
free!
No I am not talking about some new fad
drink but the water which comes from
your tap. We need at least 6-8 cups or
1.8-2.4 L of fluids a day for health. Water
is not only energy free but will help your
organs (including your brain) work at its
best, keep your metabolism firing and
prevent the mistaken identity of hunger
take over (when in fact you are thirsty).
Try carrying around a water bottle to
remind you to drink. If you find water hard
to handle by itself try squeezing a bit of
lime or lemon or drinking some herbal tea
(remember green, white and black tea
contain around half the caffeine as a
coffee) on the cooler days.
Iron is a mineral which helps your blood
to transport oxygen to all the parts of your
body. Without enough iron in your day
(18mg for women and 8mg for men) you
can be left feeling sluggish and wanting
to spend the day in bed. Iron sources are
most easily found in red meat, fish and
poultry but also in eggs (including the
yolk), fortified cereals, oats, peanut
butter, raisins, soybeans and green leafy
vegetables such as in spinach, kale and
broccoli. The non-animal sources are
called non-haem iron and need to be
eaten in a combination with vitamin C
rich foods for best absorption. Also make
sure you are not drinking caffeine and
taking a calcium supplement with these
meals as it can be harder for your body to
absorb the iron.
Take-home message: You deserve to have
the energy to get through your day feeling
full of energy and able to give your best.
These 5 tips will not only help you with
energy but assist you with overall health
and wellness, so give it a go and see if it
makes a difference to how you feel over a
day.
OH! MAGAZINE ( SEPT 2017 )
11