Miss Nutritionist Advises How To Keep Energised

HOW TO STAY ENERGISED MONDAY - FRIDAY

Rosie Millen, fully qualified Nutritional Therapist also known as Miss Nutritionist gives her top tips to staying energised Monday-Friday so you can start your week how you mean to go on!

If you feel tired all the time and experience those energy slumps mid afternoon every day then read on. There is a lot you can do to maximise your energy and get more done in the working hours...

1) First things first - Blood Sugar
Your energy control is all about balancing your blood sugar levels. So you need to cut back on the refined sugars such as biscuits, cakes and chocolate and instead swap them for slow release sugars such as brown rice, lentils and quinoa.
Make sure you are eating adequate protein - a gram of protein per kilo of body weight and eat it at very meal and snack. So if you weigh 60 kilos you need 60g of protein per day. One egg gives you 7 grams of protein, a 100g chicken breast give you 30g of protein, 100g fish fillet gives you 25g of protein and a Slender Blend protein shake gives you 24g of protein.

2) Swap caffeine for herbal teas
Caffeine behaves just like sugar in the body so initially it gives you an energy hit but it will shortly be followed by an energy slump. If you are already a fatigued person and feel tired all the time then my advice is to stay away from coffee as it’s superficial energy and instead swap if for alternatives such as peppermint tea, ginger tea and lemon tea etc. Try the Slender Tea in the afternoon for a boost of natural energy!

Miss Nutritionist
Miss Nutritionist

3) Experiment with a gluten free diet
I’m a bit of an anti-gluten crusader. Because in the 8 years I’ve been in practice and the 1000s of patients I’ve seen EVERYONE thrives on a gluten free diet. I have never had anyone say to me ‘I feel awful on a gluten free diet’ ever. The number one thing people notice is increased energy and not feeling sluggish after meals.
But there is tons of scientific evidence to back it up! In case you didn't know gluten is the protein found in wheat, barley and rye. A study in the American Journal of Gastroenterology found that gluten causes gastrointestinal symptoms in people without celiac disease.
If you are not gluten free then I suggest cutting it out for two weeks and reintroducing it to monitor the symptoms. You can replace gluten with naturally gluten free grains such as brown rice, lentils, chickpeas, quinoa etc.
(Biesiekierski, J.R., Newnham, E.D., Irving, P.M. et al, Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. Am J Gastroenterol. 2011;106:508–514.)

4) Get adequate sleep
You need between 7-8 hours of sleep per night to function optimally the next day. Any less and you might struggle. The hours of sleep you get between 10pm and midnight are the most boosting and refreshing.
When we are sleeping this is when our stress hormone cortisol is being produced. A study in 1997 was conducted and concluded that a lack of sleep raises cortisol the next day.
(Sleep loss raises cortisol levels the next day. Leproult R et al. Sleep loss results in an elevation of cortisol levels the next evening. Sleep. 1997; 20 (10): 865-70)
You might find downloading apps such as Headspace and Calm useful in helping you to get to sleep. These are mediation apps that help to increase deep sleep.
Another thing is to revamp your bedding! Having new and comfortable pillows and a duvet cover can make the difference between an extra hours sleep or not! I recently did this and have slept so well ever since. Honestly a game changer ;-)

5) Take your vitamins
There are certain nutrients that are required on a cellar level that are needed to manufacture ATP (Adenosine Triphosphate). This is your bodies’ energy source. It is the high energy molecule that stores the energy we need to do everything we need to do.
You need B vitamins and magnesium in particular for the manufacture of ATP. These are known as co-factors. And typically levels of these two nutrients are low in people who are stressed and lacking in energy. To increase our levels of B vitamins you can increase foods such as brown rice, turkey, fish, eggs and soya products.
Foods high in magnesium are dark green leafy vegetables such as kale, spinach, swiss chard and broccoli.

Miss Nutritionist

6) Make your own lunch
Whilst it has become a lot easier to eat healthy on the go, making your own lunch and bringing it with you is the most sure way of controlling your diet and therefore energy and health! By making your own lunches you are in charge of what goes into your body without any hidden sugars and nasties at bay.

7) Exercise moderately
We live in an age where we think we ‘more is better’ and you probably think that the more exercise you do the healthier you will be. Not always true.
Excessive, aerobic and aggressive exercise zaps your energy and mounts a stress response. The adrenal glands release cortisol into the blood stream and your body is stressed which is followed by fatigue.
So be aware and be careful. Swap them for more gentle exercise such as yoga, pilates and walking in the park!

I hope you found my top tips for eating well at work and staying energised Monday - Friday useful.

If you’d like to read more articles like this then head over to my blog www.missnutritionist.com or check out my posts for lots of tips on Instagram - @MissNutritionist

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The Slender Blend

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Peanut Butter

Bursting Berries

Bursting Berries

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Miss Nutritionist's advice on how to stay energised

 

HOW TO STAY ENERGISED MONDAY - FRIDAY

 

Rosie Millen, fully qualified Nutritional Therapist also known as Miss Nutritionist gives her top tips to staying energised Monday-Friday so you can start your week how you mean to go on!

If you feel tired all the time and experience those energy slumps mid afternoon every day then read on. There is a lot you can do to maximise your energy and get more done in the working hours...

1) First things first - Blood Sugar
Your energy control is all about balancing your blood sugar levels. So you need to cut back on the refined sugars such as biscuits, cakes and chocolate and instead swap them for slow release sugars such as brown rice, lentils and quinoa.
Make sure you are eating adequate protein - a gram of protein per kilo of body weight and eat it at very meal and snack. So if you weigh 60 kilos you need 60g of protein per day. One egg gives you 7 grams of protein, a 100g chicken breast give you 30g of protein, 100g fish fillet gives you 25g of protein and a Slender Blend protein shake gives you 24g of protein.

2) Swap caffeine for herbal teas
Caffeine behaves just like sugar in the body so initially it gives you an energy hit but it will shortly be followed by an energy slump. If you are already a fatigued person and feel tired all the time then my advice is to stay away from coffee as it’s superficial energy and instead swap if for alternatives such as peppermint tea, ginger tea and lemon tea etc. Try the Slender Tea in the afternoon for a boost of natural energy!

How to stay energised
How to stay energised

 

3) Experiment with a gluten free diet
I’m a bit of an anti-gluten crusader. Because in the 8 years I’ve been in practice and the 1000s of patients I’ve seen EVERYONE thrives on a gluten free diet. I have never had anyone say to me ‘I feel awful on a gluten free diet’ ever. The number one thing people notice is increased energy and not feeling sluggish after meals.
But there is tons of scientific evidence to back it up! In case you didn't know gluten is the protein found in wheat, barley and rye. A study in the American Journal of Gastroenterology found that gluten causes gastrointestinal symptoms in people without celiac disease.
If you are not gluten free then I suggest cutting it out for two weeks and reintroducing it to monitor the symptoms. You can replace gluten with naturally gluten free grains such as brown rice, lentils, chickpeas, quinoa etc.
(Biesiekierski, J.R., Newnham, E.D., Irving, P.M. et al, Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. Am J Gastroenterol. 2011;106:508–514.)

4) Get adequate sleep
You need between 7-8 hours of sleep per night to function optimally the next day. Any less and you might struggle. The hours of sleep you get between 10pm and midnight are the most boosting and refreshing.
When we are sleeping this is when our stress hormone cortisol is being produced. A study in 1997 was conducted and concluded that a lack of sleep raises cortisol the next day.
(Sleep loss raises cortisol levels the next day. Leproult R et al. Sleep loss results in an elevation of cortisol levels the next evening. Sleep. 1997; 20 (10): 865-70)
You might find downloading apps such as Headspace and Calm useful in helping you to get to sleep. These are mediation apps that help to increase deep sleep.
Another thing is to revamp your bedding! Having new and comfortable pillows and a duvet cover can make the difference between an extra hours sleep or not! I recently did this and have slept so well ever since. Honestly a game changer ;-)

5) Take your vitamins
There are certain nutrients that are required on a cellar level that are needed to manufacture ATP (Adenosine Triphosphate). This is your bodies’ energy source. It is the high energy molecule that stores the energy we need to do everything we need to do.
You need B vitamins and magnesium in particular for the manufacture of ATP. These are known as co-factors. And typically levels of these two nutrients are low in people who are stressed and lacking in energy. To increase our levels of B vitamins you can increase foods such as brown rice, turkey, fish, eggs and soya products.
Foods high in magnesium are dark green leafy vegetables such as kale, spinach, swiss chard and broccoli.

How to stay energised

 

6) Make your own lunch
Whilst it has become a lot easier to eat healthy on the go, making your own lunch and bringing it with you is the most sure way of controlling your diet and therefore energy and health! By making your own lunches you are in charge of what goes into your body without any hidden sugars and nasties at bay.

7) Exercise moderately
We live in an age where we think we ‘more is better’ and you probably think that the more exercise you do the healthier you will be. Not always true.
Excessive, aerobic and aggressive exercise zaps your energy and mounts a stress response. The adrenal glands release cortisol into the blood stream and your body is stressed which is followed by fatigue.
So be aware and be careful. Swap them for more gentle exercise such as yoga, pilates and walking in the park!

I hope you found my top tips for eating well at work and staying energised Monday - Friday useful.

If you’d like to read more articles like this then head over to my blog www.missnutritionist.com or check out my posts for lots of tips on Instagram - @MissNutritionist

 

- OTHER STORIES -

How to ensure your smoothie stays healthy

ENSURE YOUR SMOOTHIE STAYS HEALTHY

Smoothies are a tasty way to add extra vitamins and minerals to your diet, but are you sabotaging your weight loss with the wrong ingredients?!

 

Home workout challenge

HOME WORKOUT CHALLENGE

Anytime, anywhere – get fit fast with this home workout challenge. Save time and money and try this home workout. Workout now!

 

RECOMMENDED PRODUCTS

The Slender Blend

Shop

Vegan Blend

Shop

Peanut Butter

Peanut Butter

Bursting Berries

Shop

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