Eating for Energy

      Having trouble getting out of bed in the morning, you can not work without your morning coffee, your afternoon recession finds you looking for sugar snacks and beverages to take off the day ... does something remind you? We are more busy than ever, the generation that does everything - work, home life, relationships, family and social activities ... It's no wonder you feel exhausted! A good night's sleep is not the only factor to feel refreshed and awake. What we eat also plays a huge role in feeding our body. Choosing the right foods can have a big impact on your energy levels all day, but very often our self-care comes as a last priority in the daily whirlpool. Changing unhealthy quick fixes,

10 foods that give immediate energy.

1. Oats  -. Oats are a good source of calcium, potassium and magnesium, as well as B-complex vitamins that release energy. Magnesium plays an important role in converting the food we eat into energy and helps reduce fatigue and fatigue. Oats also have a low glycemic index and thus release energy into your body steadily. Try muesli, porridge, or oats for a healthy breakfast or snack.

2. Nuts  -. With high protein content, vitamins and minerals, as well as good fat, nuts are a great snack. Almonds: They contain minerals that release energy, magnesium and calcium. Walnuts are rich in potassium, zinc and iron releasing energy, while pistachios are a good source of vitamin B6, which helps the body use and store energy from protein and carbohydrate foods. Whatever you choose to be careful and do not overdo it, as nuts are high in calories and fat - a handful or two tablespoons is an ideal amount.

3. Fruits  . Since most fruits are good sources of vitamin C, antioxidants and fiber, they are ideal as snacks to boost your energy. Vitamin C has many important functions in the body, including that it helps to release energy from food and prevent fatigue and fatigue. Oranges and other citrus fruits are particularly full of vitamin C, bananas are also an amazing choice as it is a rich source of carbohydrates - the favorite energy source of the body and full of potassium, an element essential for the normal functioning of the muscles. There are no bad fruits, so eat a variety for a varied diet and plenty of nutrients.

4. Vegetables  - Mom always said "eat your vegetables, they do you good!" and it was not a lie! Broccoli, spinach and sprouts contain small but useful amounts of iron, which helps reduce fatigue and fatigue and helps to release energy from food. Sweet potatoes are also a very good option as they are energy-rich, they provide carbohydrates as well as vitamin C, which is required to release energy from food and vitamin A to maintain normal skin and vision.

5. Whole grain cereals - Replacing white rice, bread and pasta with the corresponding whole-grain products will help to release energy from food gradually. Processed carbohydrates contain very little fiber and are largely processed, while raw carbohydrates are rich in fiber, which slows the rate at which sugar is released from carbohydrates so as not to cause the same sudden rise and blood sugar fall. Also, the plant fibers swell in your stomach and give you a sense of fullness for longer. Brown rice and whole grain bread are good sources of energy for carbohydrates and pantothenic acid (better known as vitamin B5), which helps the body release energy from food to the body.

6. Fish  - Fish is a great source of protein, along with many vitamins and minerals. Fatty fish such as salmon, mackerel, trout, herring, fresh tuna and sardines are all rich in vitamins B6, niacin (B3) and B12, which are important for transforming food into energy. The fish are also rich in magnesium, still a basic metal for energy production. Fatty fish also contain omega 3 good fats that are good for your heart.

7. Lean Red Meat  - Red meat often has bad reviews, but eating lean red meat can help your body raise levels of protein and iron. Low levels of iron can lead to iron deficiency anemia, the main symptoms of which are fatigue, lethargy and general lack of energy. Meat is also one of the main sources of vitamin B12 in the diet that also contributes to the release of energy from the food we eat.

8. Beans and lentils  - They release energy slowly and are full of fiber that slows down digestion by providing a more stable energy supply. Beans and lentils contain iron, which is important for the production of red blood cells that carry oxygen throughout the body and helps reduce fatigue and fatigue. Beans and lentils do not have to be boring - from curry to soups and salads are very versatile ingredients that can help you feel full.

9. Eggs  - One of the few foods called full proteins, because they contain all 9 essential amino acids - the building blocks of proteins in your body. These amino acids are vital for building new muscles and repairing tissue damage. As a rich source of protein, eggs are perfect for increasing energy, and you will feel more energized for longer, as they release energy more slowly.

10. Garlic  - Eating a lot of garlic may not make you very popular due to its smell, but the benefits it offers to health have been known for centuries. This powerful herb has been linked to the health of the heart and the regulation of blood sugar levels - and above all it is what adds wonderful flavor to the dishes!

Maximize your number of steps every day

Never underestimate the power of walking! By just taking time to walk every day, you can have a positive impact on your health and fitness goals. Do you want a fun, effective and social activity that will help you integrate the exercise into your daily program? Try to walk more every day! Here, fitness specialist Samantha Clayton reveals how you can maximize your number of steps every day.

Why to fall in love with walking?

Walking can be fun, especially when you are with a friend.

If you belong to the group of those who reject the idea of ​​walking as exercise due to low intensity, think again. While walking is not a high intensity exercise, it is by nature a cardiovascular exercise and it activates you, making it the key to achieving your goals.

It is an exercise that most people can do and is a perfect first step so that even those who are not active at all can start climbing the stairs of the fitness staircase. When you start a simple activity like walking, you can become more active.

Walking has no cost, needs little skill and can be easily adopted in your daily schedule.

3 ways to increase your number of steps and add more walking to your day

1) Change simple habits like park just outside the shops, get off the bus one stop earlier, prefer the stairs from the elevator or walk to your colleagues' desk instead of sending an email.

2) Make informed decisions to walk on the spot when you talk on the phone, get up from your office sometimes in the day and walk for 5 minutes, or take a walk for your lunch break. Take some time (15-20 minutes) on the treadmill and start to be active at home, cleaning or pruning!

3) Set your personal goals like climbing the stairs as many times as you can in the day, walking for 5km, taking your dog out for 40 minutes or walking for two minutes during your breaks during the week . All of this will help increase the number of your steps significantly.

Do you walk fast enough?

If you find it hard to work out, consider increasing the pace at which you walk. Below are four different rhythms:

K = Social Walking . A slow pace at which you can talk.

Z = Live Walking . It requires about 60% of your effort. You can still talk, but you can be more relaxed.

C = Fast walking . Requires about 70-80% effort and makes talking very difficult. It requires about 70% of your effort and it will be very difficult for you to talk about.

Δ = Dynamic Walking . You can not discuss and maintain the fastest pace. Try to add some hills / hills to your route. 

The best way to control your everyday steps

Using a simple pedometer or application on your mobile will help you control your footprints, as it is impossible to measure 10,000 steps on your own. There are a lot of modern gadgets but I would suggest you find someone you can put on your sweatshirt, wear it or have it in your pocket so your every step counts!