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Eat Your Way to Feeling Energized!

April 27, 2012

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At FunMeFit, we think there’s no point in trying to help you get active if you’re feeling tired and de-energized. Here’s why our friends at The Mini Cooking Club have written us this article to help you make the right food choices for feeling that extra bit motivated about living an active lifestyle.

Mini Cooking Club

The Mini cooking Club Website

Summer is almost here and we could all do with a pick-me-up, especially after those cold winter months!  Why not try some of these healthy-eating tips?  These should help to give you the energy you need to keep active and make the most of the sunny days ahead.  Enjoy!

Get more iron in your diet

A lack of iron in the blood is a common reason for people feeling tired.  Great sources of iron include green vegetables (such as spinach and broccoli), fortified cereals and red meat.  These can all be enjoyed as part of a healthy, varied diet.

Tip: Try and limit your caffeine intake when eating foods; caffeine reduces the body’s ability to absorb iron in food.  On the other hand, vitamin C increases uptake, so why not have a glass of orange juice with your meal?

Eat more fruit

Fruit can provide a great energy boost and can be eaten fresh, frozen, dried, tinned or as a juice.  Fruits are associated with many healthy benefits, in addition to providing a natural source of sugar.  Processed foods, with a high sugar content (such as chocolate), can give you a sugar boost for a short period of time, but when your blood sugar level drops, you will probably feel tired and irritable.

Tip: Bananas are a fantastic source of energy and the boost is more sustained than that seen with processed, sugary food items.  In addition, bananas contain tryptophan, which is believed to help you feel good!

Eat more wholegrain

Wholegrain foods, such as wholemeal bread, brown rice, and oats are fantastic!  They contain more nutrients than processed grains (such as white bread), because they are composed of the ‘whole’ of the ‘grain’.  Wholegrain foods digest more slowly than processed grains, which means that your body receives a sustained supply of energy.  In contrast, as processed grains are more easily digestible, the energy boost felt is more short-term; this is likely to make you feel tired, sooner.

Have some oily fish

Oily fish, such as sardines, mackerel and salmon, are all high in omega-3, which is believed to reduce the risk of heart disease.  Oily fish also contains vitamins A and D and iron.  Try to have one portion (140g) of oily fish a week.

Try some nuts

Nuts such as walnuts, peanuts and brazil nuts are a great source of energy and can be easily added to your diet.  Try having a handful as a mid-morning snack, or else add them to a salad.  As nuts can be quite high in saturated fats, try not to eat too many; instead, enjoy these as part of a healthy, varied diet.

Authors: Amah Asomani and Zarah Babakordi

“The MCC is charity aiming to improve the wellbeing of local London communities by providing educational nutrition and cooking workshops.

It is currently running two separate cooking workshops. The main one being “The Cooking with Kids”, which aims to equip children with the necessary skills to prepare and cook nutritious meals. Similarly, the second program, “Cooking For The Family”, has the same objectives as the first, but is targeted towards parents and guardians wishing to improve the diet of their families.

It also tries to focus on expanding peoples’ knowledge and perception of food. The MCC’s recipes come from a wide range of cultures, designed to encourage dietary diversification along with community integration”.

By Cecilia Belier, Founder of The Mini Cooking Club.

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