Improve Your Energy: Nutrition from Dusk till Dawn

No, not another enthusiastic but lame attempt to act by Tarantino, or Mr Clooney doing battle with Miss Hayek over some snakes and redneck vampires! 

Alas no, more a regular question from far and wide, be it the happy hard working postman l have seen for years past my parents house, or the tired check out girl at the supermarket, or the rushing business types in and out of Canary wharf, the lads playing five a side on a Tuesday night or the busy parents juggling kids and the weekly shop!

George's need of energy for vampire Killing is happily a unique one!

Just how do you keep up your energy levels to cope with all that comes our individual and collective way each and every day.....and still hopefully promote a somewhat peaceful and happy deep sleep.....before it starts all over again!

Well, simply, l try and do as much as this each day and see how l get on and adapt accordingly....yes, adapt accordingly, as we are all individuals and will all have different wants and needs.

When you need it....feed it!

Daily Nutritional Guidelines: Morning till Night.

Keep it Simple!

Good Diet = Healthy and Balanced: A diet providing adequate nutritional support for health and a healthy immune system.

Your diet should provide all the essential macro and micro nutrients required to promote and maintain good health.

Your diet should be rich in natural soluble fibre and complex carbohydrates as found in fruits, vegetables, grains and beans. Processed and highly refined foods such as microwave meals should be avoided.

INCREASE +

• Your intake of whole grains. Try to vary grains to consume such as Brown rice, rye, oats, barley, buckwheat and quinoa all of which can replace much of your wheat intake. 

Try some wheat free Grains

• Your intake of fruits and Vegetables using the Five-a-day’ message as your minimum, aiming for 8-10 portions per day.

A variety of fruit, especially berries

• Your consumption of raw seeds providing essential fatty acids, (pumpkin, sesame, flax, sunflower etc) and nuts (pecan, walnut, pistachios, hazelnut, cashew, brazils, almond etc.) to 3 Servings per day.  These snacks SHOULD REPLACE confectionary, highly refined sugar snacks, biscuits or crisps. 

Certain nuts could be beneficial to health and a great snack

• Your Intake of pulses and beans (lentils, chickpeas, haricot beans, black beans, Navy beans, Lima beans, and soybeans etc), to 3-4 servings per week.   *Men should consider avoiding soy and soy products as well as woman of child bearing age as it may cause fertility concerns.

Legumes, beans pulses great in salads, soups and stews

• Your Intake of oily fish (herring, pilchards, wild salmon, trout etc.) to 2-3 servings per week).

Oily Fish such as Wild salmon & Mackerel

REDUCE –

 Turkey is an alternative to too much Red Meat

• Your consumption of red meat (beef, lamb, perk) to 1-2 servings per week. Substitute with fish, lean free-range chicken or turkey, or vegetarian alternatives such as tofu or substitute with beans or lentils. 

• Your Intake of saturated fats from meat and dairy
• Your consumption of refined foods (white bread, pasta, rice flour, cakes, biscuits, pizza, sugar and confectionary).
• Your intake of processed foods, frozen meals and Take-away food.
• Your intake of tea and coffee. A useful way is to alternate glasses of water with cups of tea or coffee. Increase water intake up to 8 glasses per day (maximum 2 litres).
• Your intake of alcohol

• Your intake of surgery and carbonated drinks 

Feeling Bloated through too much fizzy pop or excess alcohol

AVOID –

• All trans and hydrogenated fats.
• Saturated fats in processed meats and all processed foods.
• Adding salt to your food. Check packaging of food for added salt/sodium levels
• Adding sugar to food and drinks where possible.
• Carbonated drinks containing Phosphoric Acid, (potentially detrimental to bone integrity).

Mountains of salt on your food not what the Dr ordered!

CONSIDER !!

• Reducing your intake of dairy produce (milk, cheese, yoghurt). Soya-based equivalents, or rice, almond or oat milk alternatives can be used for variety.

Watch out for excess dairy intake

ENSURE

Lentils & pulses offer great food option

• You include in your diet sufficient, high-quality protein from chicken, turkey, fish, pulses, legumes & lentils.
• You include fibre to ensure a healthy digestive system. Avoid bran, as this can deplete your mineral levels. Good sources of fibre include whole grains, fruit, vegetables, beans, pulses, lentils, and oats.

Blood Sugar Balance=Balanced Energy

Blood Sugar Balance for Energy each Day will help us through our busy day at work place or home and provide the basis, along with adequate exercise to maintain a healthy weight, help with stress management and promote Better health and Well being.

·        Balanced Blood Sugar: Eating balanced meals, breakfast, lunch and dinner with appropriate snacks in between.

·        Fruits and vegetables: Increased fruits and vegetables 6-8 portions per day. Try a weekly large fruit salad that keeps in the fridge. Mixed berries, fresh (organic if possible) or frozen, use for breakfast or take into work.

·        Carbohydrates during the day: Try and consume good quality complex carbohydrates during the Breakfast period and Lunchtime to provide Energy throughout the day and essential B vitamins. Try not consume Carbohydrates during the evening period, try salad’s, stir fry, stews, soups, small quantities of roasted vegetables

·        Meats and Fish: Try to eat protein at all meals, chicken, Turkey or quantities of oil fish that contain Essential Fatty Acids, Wild Salmon, Trout, mackerel and sardines.

·        Fluids: Plenty of fluids, 6-8 glasses of water per day (filter jug may be good investment), Herbal Teas, Green Tea, 100% Fruit Juices

Find the foods that are right for you and your Energy levels.

In practice, this could be:

Breakfast:   Lemon Juice in warm water/herbal; tea

                    Porridge oats with water

          Or      weetabix/oatabix (with Fresh/Frozen Berries, honey, cinnamon)

                    Nuts and seeds (almonds, sunflower pumpkin        

                    Home made/Sugar free muesli

                    Low fat/Bio yoghurt fresh fruit salad (berries        

                    Chopped apple/pear/banana

                    Small fruit smoothie (Avocado, Berries, Banana)

                   Weekend: Try poached egg, grilled mushrooms,

                                      Tomatoes and wholemeal or rye toast

Mid-Morning Snack:  Oatcakes (savory, ginger)

                                      Nuts and seeds mixture

                                      Apple/pear. Chopped Veg Sticks and 

                                      houmous

Lunch:  Leftovers, ie, Chunky homemade veggie soups. Or

              Vegetable curry (remember not to re-heat rice)

              Vegetable (beans, lentils, Veg) /chicken/turkey stew

              Boiled Eggs, Oily fish (Tinned Wild salmon/sardines)

              Colourful/varied mix salad. Olive oil Vinaigrette

              (mix Extra Virgin olive oil with Apple cider Vinegar, lemon Juice)

              Or Wholemeal bread/rye bread, salad (watercress,

              Lettuce, tomatoes) with tuna, wild salmon, avocado

Mid-afternoon snack:  Oatcakes, Nuts and seeds, fruit,

                                        Chopped veggie sticks

Dinner:  Vegetable stir-fry, grilled/steamed salmon. Or

               Veggie of lean meat stew

               Lean red meat/or chicken/turkey (free-range)

               Baked sweet potato, Leeks, kale/Broccoli, Steamed veggies.

               Berry Fruit salad, small pieces of dark chocolate

Drink plenty of fluid and be careful of portion sizes.

Coenzyme Q10 (CoQ10): Vital Energy, Vital Health

Lying at the heart of our cells energy producing process, CoQ10 is vital for health and the energy process, very important for our heart and Blood vessels, as well assisting beneficial blood Sugar Balance.

Sources of CoQ10 include Fish, Calf’s Liver and Germ portion of whole grains.

Supplemental use may also help provide adequate levels of this important nutrient.

Recommended Product: http://www.cytoplan.co.uk

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and getting energised for a busy life balance come and visit me at my clinic and see what positive changes maybe suitable for you.

Get Fit and Healthy in 2011 

Healthy Eating, Diet & Weight Management Clinics

Introductory offers May - August £30 Off 1st Consultations

Full Consultations, Drop in sessions & Home Visits

See shop for Details (Limited Availability).

Home Sweet Clinic!

Ray of Sunshine Nutrition  
So Organic Greenwich
22 Nelson Road
Royal Greenwich
London
SE10 9JB
020 8305 5357

View Larger Map