The Energy Diet

The best way to eat if you want to banish tiredness is to have a healthy, balanced diet that contains foods from the four main food groups in the right proportions. The four food groups are:

• potatoes, bread, rice, pasta and other starchy foods
• fruit and vegetables
• milk and dairy foods
• meat, fish, eggs, beans and other non-dairy sources of protein

Eat at regular intervals

If you eat at regular times, your body knows when your next meal is coming and learns to manage feelings of hunger and sustain your energy levels. Try to eat three meals a day and limit snacks – especially high-fat ones – between meals.

Breakfast boosts your energy

Breakfast gives you the energy you need to face the day. Despite this, up to one third of us regularly skip breakfast, according to the British Dietetic Association.

Go for healthier options, such as porridge with fruit; vegetable omelette or wholemeal toast with a scraping of low-fat spread or jam.  

If you can’t face eating as soon as you get up, take a high-fibre snack to eat on the run, rather than snacking on high-sugar or high-fat foods.

Here are five healthy breakfasts.

Aim for 5 a day for more vitality

Most people in the UK eat too much fat, sugar and salt, and not enough fruit and vegetables.

Fruit and vegetables are good sources of vitamins, minerals and fibre, essential nutrients that your body needs in order to work properly. Try to incorporate at least five portions of a variety of fruit and veg into your daily diet. They can be fresh, frozen, tinned, dried or juiced to count.

Read more about how to get your 5 a day.

Slow-burning starches give sustained energy

Starchy foods (also called carbohydrates) such as potatoes, bread, cereals and pasta are an important part of a healthy diet. They’re a good source of energy and the main source of a range of nutrients in our diet.

Starchy foods should make up about a third of everything you eat. But there are different types of starch. Where possible, go for slow-burning whole grain or wholemeal varieties, as they provide energy gradually.

Read more about healthy starchy foods.

Sugar steals your stamina

Adults and children in the UK eat too much sugar. Sugar is not only bad for your teeth, it can also be bad for your waistline. And it gives you a rush of energy, but one that wears off quickly.

Cutting out all sugar is virtually impossible. There are natural sugars in lots of foods, including fruit and veg, and you don’t need to avoid these. But it’s a good idea to cut down on foods with lots of added sugar, such as sweets, cakes, biscuits, non-diet fizzy drinks and chocolates.

Here's advice on cutting out sugar.

Iron-rich foods prevent fatigue

Two out of five (42%) teenagers and one in three (33%) of 19-24 year olds have low iron stores, according to the National Diet and Nutrition Survey. Being low on iron can make you feel tired and faint and look pale.

While red meats, green vegetables and fortified foods such as breakfast cereals are good sources of iron, the important thing is to eat a range of foods to get enough iron.

Here's some advice specifically for teen girls on how to get enough iron in the diet.

Soft drinks boost zest levels

Watch your intake of alcohol. It can dehydrate you, which will make you feel tired. Make sure you stay hydrated in general by drinking six to eight glasses of fluid a day, preferably water, milk or fruit juice.

Read more about healthy drinks.

Eat enough to pack a punch

Make sure you eat the right amount for your activity level. The average man needs around 2,500 calories a day, and the average woman needs 2,000 calories. But remember, we all overestimate how active we are.

ww.nhs.uk/Livewell/tiredness-and-fatigue/Pages/energy-diet.aspxw

Juicing and Detox: Lose Weight, Gain Energy and Cleanse Your Body Through Green Juices

But how exactly do these delicious green juices work in the body to provide these health benefits? If you're planning to go on a juice cleanse, read on to find out:

How juicing helps lose weight

Juice fasting and detoxification can help you achieve and maintain your ideal body weight in many ways. When you undergo a juice cleanse, harmful toxins and other disease-causing impurities will be flushed out from the body, including fat. Most toxins are stored in fat cells, so during the detoxification process, both toxins and fat cells are removed from your system. Also, as your body absorbs essential nutrients from green juices, your energy levels will receive an instant boost which can help you in your everyday physical activities, including performing fat-burning exercises. Lastly, drinking fresh juices will help keep hunger and cravings for unhealthy foods at bay, leading to weight loss.

How juicing helps you gain more energy

Because fresh juices are in liquid form, the essential nutrients that fresh fruits and vegetables contain are easily assimilated by the body and transported almost instantly to where they're supposed to go. When you go through a juice cleanse, you consume strictly fluids so there is only little that your digestive tract needs to work on. This leaves more energy for other important activities. Juicing leafy greens, oranges, lemons, grapefruits and other Vitamin C-rich produce will also give you an instant energy boost to start your day right.

How juicing helps cleanse the body

Our body cleanses and detoxifies our system naturally. However, we inhale hundreds or thousands of toxins per day because they are literally everywhere and they become too much for the body to handle on its own. Juice fasting and detoxification is needed to assist our body's natural cleansing process. Also, different types of fruits and vegetables contain specific vitamins and minerals that help improve the function of the body's organs of elimination. For example, beetroot contains calcium, iron, beta-carotene, Vitamin C and B Vitamins which all support liver and gallbladder health. Apples, on the other hand, contain an array of essential nutrients including a fiber called pectin which is known to effectively eliminate harmful chemicals, metals and food additives from the body.

So if you want to gain all these wonderful health benefits or simply want to start a healthier life, go on a juice cleanse. Just be sure to consult a health professional first before trying anything.



http://ezinearticles.com/?Juicing-and-Detox:-Lose-Weight,-Gain-Energy-and-Cleanse-Your-Body-Through-Green-Juices&id=8358024

How To Trim Your Belly By Eating What You Like

The one thing most of us want to get rid of today is an ugly pot belly. However, the thought of tweaking your meal plan, especially giving up some of your favorite foods, compels you to ask if the results will be worth the effort. There's good news for those who cannot tame their voracious appetite in a bid to trim the belly. You can melt the fat and flab sitting around the midsection by eating what you like. If you find it hard to believe, read on to know how it can be done.
Cook the Non-Traditional Way
Cooking procedures such as deep-frying add a few more calories to foods that are calorie-dense, naturally. You can make savories and sweets a healthier food option by simply changing the good procedure. Baking and grilling are considered better cooking options because they dispense with the need for oil, clarified butter or butter used in frying.
Experiment with Ingredients
Given the growing emphasis on controlling weight gain, almost all ingredients are available in low-fat varieties. This way you are in a position to use low-calorie ingredients without compromising on taste. It applies especially for your selections of seasonings and dressings which add that extra zest to your dish. You can also try mixing ingredients to cut the caloric value.
Healthy Fast Food
It sounds paradoxical because fast food can rarely be healthy. It is a myth. Restaurants and eateries, in a bid to cater to varied customers, have on board both nutritional and calorie-dense foods. The nutritional options are cooked the non-traditional way and also make use of low-calorie ingredients. It is a good option to investigate the food options at fast food restaurants before you order. A few eateries provide a nutritional value chart at the side of the dish to make the selection easier.

Ditch the Combos
It is more convenient to order a combo meal that has the burger, coke and chips served on one platter rather than order them separately. Combos are never good options because they bring more calories than individual dishes. To add, it is harder to control your food cravings when you have everything in front of you. Ordering the right portion size will help you trim down your belly while eating what you like. Should you feel hungry you can always go ahead and order some more.
Balance your Meals
The festive season is when most of us load all the calories; it is hard to resist the sweets and savories laid out in front of you. The key here is to balance your meals. In the days upto the event or festival, stick with a healthy diet. You can then enjoy the rich, calorie laden foods during the festivities without being guilt-ridden. The same can be done on a daily basis. If you eat a heavy meal for lunch, have a light one for dinner.
Diet Sodas
Juices with high-fructose corn syrup sweeteners and soda are loaded with calories. the number of calories present in one serving of soda is more than the amount of calories present in a banana. Diet soda, fresh fruit juice, lemon juice, tea and coffee are a good substitute.
Above all, exercise regularly or simply lead an active lifestyle. It will help burn all the calories you consume achieving a flat belly.
Thus, the bottom line is to eat, but not overindulge. You must strike a balance between a healthy diet and those tasty food goodies.
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