Finding it hard to make it through the day without a bar of chocolate to top up your energy levels? There are better ways to keep your brain active throughout the day, all involving our diet and the way we eat.
Master the menu
To keep you body and brain powering through the day, focus on eating three meals plus a couple of snacks. Nutritionists recommend eating breakfast within an hour of waking to get the metabolism firing as soon as possible and also eating your last meal of the day at least one hour before hitting the hay. Beginning the day with wholegrains for breakfast is a great start followed by lean proteins such as skin-free chicken breast or tuna with a salad for lunch. Try to have lean protein for dinner too: it will keep you feeling full and help you wake up feeling spritely!
Smaller than you think
One key to weight-loss is to eat smaller portions than you normally would. This trick is also a good way to stay alert throughout the day. If your body is full — think Sunday lunch at mum’s house —your brain thinks it can relax. This is sometimes referred to as the “fat nap” because your mind doesn’t have to think about where the next meal will come from. Whereas if you eat smaller meals more often the body stays attentive as if on the lookout for the next meal.
Don’t be afraid of carbs
They are the main food group for a reason! Wholegrain bread, rice and pasta take longer to burn off and will help maintain your energy throughout the day. Compare these with white carbohydrates, which are higher in sugar and cause your blood sugar levels to spike rapidly and then crash shortly afterwards. As you’ve no doubt experienced, once you’ve hit the wall you’ll be craving even more sugar-laden foods.
The afternoon slump
When the inevitable “3.30itis” kicks in it is all too easy to head for the chip machine in the kitchen. But like the sugary carbs this will sustain your concentration only for a limited time before you find yourself staring out the window again. A great snack instead is the faithful banana — it’s full of proteins, vitamins and quick depositing sugars which give you that all-important boost but not at the expense of your blood sugar levels. Another good snack to keep on hand is unsalted nuts. Often you can pick these up for a couple of dollars from the supermarket. The key with the afternoon slump is to plan ahead — if you have something ready to go you are less likely to reach for that chocolate bar.
Your say: How do you keep you energy levels up? Do you find yourself losing energy in the afternoons? Share your thoughts below.
Related video: How to break the afternoon slump
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