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Energy Boosting Tips

Energy Boosting Tips

​Are you ​feeling like you can barely make it through the day more often than not? Then this week’s post is for you! Energy Boosting Tips to Keep You Going No Matter Where You’re Going!

Foods that Increase Energy

What we eat has a direct impact on how we feel, including our energy levels. It’s always best to eat a diet full of
​clean ​whole, natural foods that are nutrient dense. When you eat fatty foods or packaged foods, you’ll probably find yourself feeling heavy, bloated, and sluggish. Not sure what foods will help boost your energy and keep you going? Here are a few of our​ fresh start​ favourites!

water with lemondWater: Ok, we know it isn’t necessarily considered a food, but staying hydrated is a secret energy booster! Dehydration can leave you feeling sleepy and sluggish because a dehydrated body can’t function properly. It’s your body signalling something is wrong. Drink up and after a few days of getting and staying hydrated; your energy level should skyrocket!​ We always drink a glass of water upon waking. Drinking water with a meal can dilute your digestive juices so we tend to drink 30 minutes before instead.​

Want to boost your energy even more? Try adding fresh lemon juice to your water to add flavour, electrolytes, and Vitamin C!                                                                                                                                            coffee

Coffee and Tea: In moderation, both of these beverages can help boost your energy level because they contain caffeine. While we​ think ​caffeine ​is fine ​in moderation, it can certainly be overdone! For optimal results, try shifting your caffeine habit. Instead of having coffee in the morning, try drinking it mid-morning or early afternoon as an energy boost when you really need it—not when you’re freshly rested in the morning!​ We normally have a green tea as our mid morning cuppa. ​

Fresh Fruits: A natural source of sugar and carbohydrates, eating a piece of fruit as a snack can provide a quick pick-me up energy boost. Many fruits are also full of fibre, which can help you feel satisfied between meals.
​ But try and eat fruits that are low on the glycemic load so the energy is released slowly which will naturally sustain your energy boost. ​

​Here is a useful link to help you choose your energy boosting fruits which will sustain your energy.

http://adrenalfatiguesolution.com/fruits-lowest-glycemic-load/#

Nuts: Packed with fibre and protein, small servings of nuts can help stabilise blood sugar and make a great snack on the go! Many also contain high levels of magnesium, which assists your body in converting sugar and nutrients into usable energy.

Whole grains: While simple carbohydrates can spike blood sugar then make it crash. Try eating a piece of whole grain toast as part of your breakfast. Not a fan of toast? Oatmeal and whole-grain cereals are also good choices!

Habits for Long Lasting Energy

The habits you have day to day can also make or break your energy level. For long lasting energy, try to live a healthy and balanced lifestyle that combines a healthy diet, plenty of sleep, exercise, and proper hydration.

SleepThe Importance of Sleep

Many people do not get enough sleep and try to catch up when they can. Unfortunately, this tactic doesn’t really work. The average adult needs between six and eight hours of sleep each night to feel rested physically and mentally. If falling asleep is a problem, try cutting yourself off from technology (including the TV and your phone) an hour before bed. If you really must stare at a screen, invest in a pair of orange tinted sunglasses. it sounds strange, but the orange tint helps block the light waves that wire your eyes and brain to stay awake. Also, try to be mindful of your caffeine and sugar consumption. Caffeine should be consumed the last time for the day around six hours before bedtime to prevent it from causing problems.

It’s a good idea to go to bed close to the same time every night. This lets your body get used to winding down and relaxing—meaning you’ll start falling asleep more quickly and get better quality sleep.

Burn Energy, Boost Energy

Another good habit for energy levels is exercise! Sure, exercise can seem exhausting, but the long-term benefit is an increase in energy! This is especially true once you’ve established an exercise routine as part of your lifestyle. Your body will start functioning efficiently and handling the stress of every day life better because working out becomes a stress outlet.

Doing fitness of any kind will help get your blood flowing and increase the oxygen level in your blood and brain, making you feel more energetic and alert. If you have an afternoon break at work, try going for a short walk to wake up and re-motivate yourself.

If you’re unable to get moving, try listening to some upbeat, positive music. Before you know it, you’ll be blasting through your work (or cleaning, or commute) with a little extra pep in your step!

Supplements for an Added Boost

In addition to healthy foods and habits, you may find some supplements beneficial if lack of energy is a problem for you. While everyone will benefit from something different depending on their lifestyle, health, and desired goals, here are a few supplements we believe most people who are looking for an energy boost can benefit from.

green tea 2Green Tea—the energy boosting benefits of caffeine, combined with powerful antioxidants

Red Pepper—both red bell peppers and cayenne pepper have health benefits, including increased metabolism and energy. Peppers also have anti-inflammatory benefits that can help you feel better while exercising or if you have joint problems.

B Vitamins—the entire line of B Vitamins offer powerful energy boosting benefits, they’re a common addition to other supplements and can be very beneficial on their own as well.

Rhodiola—the extract in this often overlooked plant is an energy-boosting secret weapon. It actually has the ability to increase your body’s ability to utilise and produce energy molecules. Try adding this supplement as a part of your morning routine for a noticeable boost in your energy all day long.

As you can see, energy doesn’t have to be elusive. By incorporating a few—or many—of these tips and tricks, you’ll be wishing you’d read this blog sooner! Let us know what works best for you, or if you have any energy-boosting tips for us to try out. We can’t wait to hear from you!​

Nuts: Packed with fibre and protein, small servings of nuts can help stabilise blood sugar and make a great snack on the go! Many also contain high levels of magnesium, which assists your body in converting sugar and nutrients into usable energy.

Whole grains: ​For breakfast we don’t recommend white toast or processed cereals which comprise of ​breads
simple carbohydrates ​which​ spike blood sugar then make it crash.​ Instead why not​ ​t​ry eating a piece of whole grain toast​ from a ​bakery that uses natural ingredients and ​grains like rye or millet. Not a fan of toast? Oatmeal and whole-grain cereals are also good choices​ but check the sugar content to make sure it’s not too high. I eat home made breads and my favourite is black rice sprouted sourdough bread with vegan butter and a poached egg!​

 

Louise and Richard Thomas founders of the Thailand Fitness Bootcamp at the Spa Resort Chiang Mai

 

As you can see, energy doesn’t have to be elusive. By incorporating a few—or many—of these tips and tricks, you’ll be wishing you’d read this blog sooner! Let us know what works best for you, or if you have any energy-boosting tips for us to try out. We can’t wait to hear from you!

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