Eat for Energy Boosting
Many of us have a same mind set that our body is be able to increase
energy level by consuming more high carbohydrate foods together with
some sugar-rich drinks. Fast foods and sodas are always the golden
choice for our instant energy boosting.
Hence, the fact is in another way where regular intake of fast foods
or high consumption of soda beverages not only will make us easily
feel exhausted and also will result in many kind of illness such as
diabetes, high blood pressure, obesity or even cancers in long term
So, is there any rule or guideline that we can follow in order to
maintain our body energetic in the whole day and prevent listless or
tired? The answer is definitely “Yes”.
First rule, choose to eat smaller portion of foods in a single meal.
Try to separate the total calories that we need in one day to
several meals where each meal only containing 200 – 300 calories.
Therefore, we can eat 4 – 6 meals per day to obtain enough energy
for our metabolism and daily activities. By doing so, we can
maintain our body blood sugar level and keep the metabolism in an
optimum rate and we may not feel sleepiness due to lack of glucose
in our blood stream.
Second rule, consuming more Iron and protein rich foods, this is
because Iron and protein are happened to be a fundamental source of
energy that required by our body. Insufficient of Iron will cause us
feel lackadaisical whereas not enough of protein we will easily feel
Consuming more foods like below for instant increasing energy level
for our body and those foods are able to make us more vitality in a
split second. Make some effort to add in those foods in our meals to
get a continuing energy for the entire day.
- Iron and Protein rich foods = Walnut mix with oat, apple plus
peanut butter, eggs accompany with Japanese soybean etc
- Protein and Vitamin B rich foods = Sunflower seed, pumpkins and
- Iron and Potassium rich foods = Raisin and dried peaches
• 6: 00a.m. - 8: 00a.m.
Breakfast Should Eat Like a King
After approximately 8 - 10 hrs with no food or drink is taken while
we are sleeping, we should eat our breakfast in 2 hours time after
waking up. We need breakfast to switch on your body alarm and also
awaken our brain. Breakfast not only functioning as our 1st energy
booster in one day, at the same time it is assisting in increasing
our attentiveness of learning and enhance our creativity. In the
event that we skip our breakfast, our body and brain might easily be
short of energy and reduce the body metabolic rate. This could make
us easily feel exhausted.
Energy Boosting Foods Suggestion: Oat, Egg, Almond, Bread toasted,
Peanut Butter, Vegetables, Blueberries, Soya Soy, Fruits
• 10: 00a.m.
Little Refreshment Enhancing Vitality
After several hours of non-stop working, we may eat some light
refreshment that contains complex carbohydrate to keep our body
energetic. The reason that we should provide some additional complex
carbohydrate to our body is that our digestion system normally will
be slowing down in this period of time; therefore, the foods that we
eat now will need longer time to transform the carbohydrate in foods
to glucose. Hence, foods that we consume are able to provide longer
energy supply to our body.
Energy Boosting Foods Suggestion: Muesli, Yogurt, Fruits
• 12: 00p.m – 1:00p.m.
Lunch Eat Like a Prince
I believed that many of us are likely to feel sleepiness after lunch
break. Research also reported that staff work performance are
noticeable reduced if compare to the work performance in the morning
session. For that reason, incorporate several lean meats and protein
foods in our lunch meal can help to maximize the sources of energy.
Protein could convert to amino acids that assist in promoting
dopamine and methyl epinephrine. Dopamine can help to boost up our
body metabolism whereas methyl epinephrine is the component that
enhances our spirit of continuing working.
Energy Boosting Food Suggestion: Vegetables, Beans, Tomatoes, Lean
• 4: 00p.m.
Grab a Little Leisure from a Busy Life during the Afternoon
To keep our body vigorous we can eat some snacks which are rich in
Iron, Vitamin B as well as protein in our afternoon tea break. Iron
is an important element that needs in the generation of red blood
cell. One of the vital functions of red blood cell is responsible to
deliver oxygen to our body tissues. Our tissues need oxygen for
metabolism, so, once our body lack of Iron we will easily feel
Energy Boosting Foods Suggestion: Yogurt, Japanese beans, Yogurt
Stick, Hazelnut and Sunflower Seed
• 6: 00p.m. - 8: 00p.m.
Dinner Eat Like a Beggar
After a busy working day, now is time for us to slow down our pace
of life to prepare for resting. Therefore we should opt for lighter
dinner compare with breakfast and lunch so that our body metabolism
can be slowly adjusted to an optimum rate. Fish, lean meats and
vegetables are an ideal choice to incorporate in our dining table.
Carbohydrate and protein from vegetable or lean meat could help to
control our blood sugar level as well as lesser the production of
insulin by our body for digestion purposes. Choose for steam, grill
or roast cooking method to replace deep frying to obtain maximum
Foods Suggestion: Salmon, Lean Poultry, Brown Rice, Walnut,
Mushroom, Pumpkin, Spinach, Olive oil
• 10: 00p.m.
Flaming of Fat While We Are Sleeping
Usually, our body will either help to burn or keep our excessive fat
while we are sleeping. Therefore we shouldn’t eat foods that are
rich in fat before sleeping. Go for foods such as low-fat milk or
wholegrain that are containing complex carbohydrate which may assist
in burning of fat and calories while we are sleeping.
Foods Suggestion: Low-fat milk, cucumber