Good nutrition gives Energy to enable you to exercise
TAKE A WALK TODAY. Walking requires no skills, not even map reading if you join in with the ramblers or 'walks for health', organised by your local authority. Walking requires no special equipment beyond a pair of boots but gives many benefits:
Reduces stress, increases fitness, aids and maintains weight loss, increases energy levels, improves sleep and gives you a chance to meet new friends. If you think you have no energy for exercise re-think your diet. Two very important points to remember daily - have 5 portions of fruit and vegetables and 1.5 litres of water.
A diet high in complex carbohydrates and one that gives low glycaemic (G.I.) index carbohydrates is one that gives energy. In a nutshell forget the mars bar but have a cereal bar - the cereals/nuts/fruits and seeds give long lasting energy. Fast releasing carbohydrates (high G.I.) like cakes are like rocket fuel giving a short- lived buzz. Slow releasing (low G.I.) like fruit and vegetables give consistent energy. This is because of the types of sugar they contain – cake contains sucrose and fruit fructose. Contact me for a list of G.I. rankings.
Examples of the rankings:
√ - pulses, apples, plums, noodles, rye bread, oats, milk, yogurt (low G.I.)
! – banana, ryvita, new potatoes, muesli and other cereal bars (medium G.I.)
X – white rice, white bread, pineapple, baguette, cornflakes (high G.I.)
A healthy menu containing low G.I. carbohydrates may look like this:
On waking – a glass of water.
Breakfast – oats (porridge or muesli) - use stewed fruit to sweeten porridge not sugar. A glass of water and cup of decaffeinated tea/coffee.
Lunch – granary bread sandwich (your choice of protein), a handful of nuts and a piece of fruit. A glass of water and a fruit juice.
Snack – a smoothie.
Dinner – trout, peas, carrots and black-eye beans. A glass of water and glass of red wine/fruit juice.
Snack – oatmeal biscuit and yogurt, decaffeinated tea or coffee and a glass of water.
Many people are dehydrated making them feel lethargic so please keep drinking water - a vital nutrient. Buy organic foods where possible to reduce chemicals in the bloodstream. Think about food addictions and allergies these will deplete your energy levels.
A diet high in complex carbohydrates and one that gives low glycaemic (G.I.) index carbohydrates is one that gives energy. In a nutshell forget the mars bar but have a cereal bar - the cereals/nuts/fruits and seeds give long lasting energy. Fast releasing carbohydrates (high G.I.) like cakes are like rocket fuel giving a short- lived buzz. Slow releasing (low G.I.) like fruit and vegetables give consistent energy. This is because of the types of sugar they contain – cake contains sucrose and fruit fructose. Contact me for a list of G.I. rankings.
Examples of the rankings:
√ - pulses, apples, plums, noodles, rye bread, oats, milk, yogurt (low G.I.)
! – banana, ryvita, new potatoes, muesli and other cereal bars (medium G.I.)
X – white rice, white bread, pineapple, baguette, cornflakes (high G.I.)
A healthy menu containing low G.I. carbohydrates may look like this:
On waking – a glass of water.
Breakfast – oats (porridge or muesli) - use stewed fruit to sweeten porridge not sugar. A glass of water and cup of decaffeinated tea/coffee.
Lunch – granary bread sandwich (your choice of protein), a handful of nuts and a piece of fruit. A glass of water and a fruit juice.
Snack – a smoothie.
Dinner – trout, peas, carrots and black-eye beans. A glass of water and glass of red wine/fruit juice.
Snack – oatmeal biscuit and yogurt, decaffeinated tea or coffee and a glass of water.
Many people are dehydrated making them feel lethargic so please keep drinking water - a vital nutrient. Buy organic foods where possible to reduce chemicals in the bloodstream. Think about food addictions and allergies these will deplete your energy levels.
Go out for a walk today and enjoy; remember a healthy snack and drink, particularly in the summer when you need plenty of ................................
water.
water.
posted by Wendy Edwards at
5:07 pm
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