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Best Nutrition Tips To Boost Your Energy This Spring

Posted on Thursday, October 1, 2020
Written by Jazmyn
Category: Nutrition

What you put inside your body is one of the most important things that impact how much energy you have throughout the day. We have provided you with six easy steps to reduce fatigue, prevent the slump and improve your energy!

Remember this is not an overnight fix, try making these small changes and see how your energy levels improve over the coming weeks. You will be bouncing from Spring to Summer full of beans!

Eat a healthy breakfast

A healthy breakfast will maintain a constant flow of energy throughout the day, helping to prevent the afternoon slump and sugar cravings!

Healthy breakfast options include oats, wholemeal toast, eggs, fruit, natural yoghurt, nuts and seeds. 

Eat low-GI carbs

Low GI, or high fibre carbohydrates are slowly digested into your body, which means energy is released slowly over a longer period of time!

Low GI carbs include wholegrain breads, oats, chickpeas, lentils, beans, nuts, fruit and veggies.

Eat foods high in Iron

Low iron levels leave you feeling tired and lethargic. Better iron levels will improve your energy and keep you feeling sharp and switched on.

You can find iron in meat, poultry, eggs, tofu and spinach.

Eat foods high in Vitamin C

Vitamin C helps your body absorb the iron from foods, so try to include vitamin C with your high iron foods.

You can find vitamin C in sweet potato, capsicum, broccoli, kiwi fruit, berries and citrus.

Ditch the soft drink and juice

Soft drink and juice are extremely high in sugar. Sugar is digested quickly into your body which means, you get a quick rush of energy, followed by a quick slump. This will also make you crave more sugary foods and drinks!

Try out our fruit-infused sparkling water options instead

Drink more water

A huge 80% of Australian’s are dehydrated. Dehydration is a major cause of fatigue, headaches, mood swings, dizziness and many other issues. It’s an easy fix – drink more water!

Aim for 2L per day. Keep a drink bottle on you everywhere you go!

Check out this week’s healthy recipe that can be whipped up in the flash of time and fuel your body full of long lasting energy.

Chicken Pita Pockets

Serves: 4 Time: 25mins Cost: $13.50 approx. ($3.38/serve)

Ingredients:

  • 500g chicken breast or thigh
  • 1/2 lemon
  • 2 garlic cloves
  • 1 tsp dried Italian herbs or oregano
  • 4 wholemeal pita pockets
  • 1/2 cucumber
  • 2 tomatoes
  • 1/2 red onion
  • 1 cup mint leaves (approx. half a bunch)
  • 2 cups spinach
  • 1/4 cup Greek yoghurt
  • extra virgin olive oil
  • salt & pepper

Method:

  • Prep: chop tomatoes and cucumber into small cubes. Finely slice red onion and mint. Crush garlic, juice half of a lemon. Slice chicken into bite sized strips.
  • Place chicken in a big bowl, add a drizzle of olive oil, garlic, dried herbs, half of the lemon juice and a pinch of salt & pepper. Put aside.
  • Place tomatoes, cucumber, red onion, mint, olive oil and a pinch of salt & pepper in a bowl and mix together. Put aside for serving.
  • Place Greek yoghurt, the rest of the lemon juice and a pinch of salt & pepper in a small bowl and mix. Put aside for serving.
  • Heat a pan on a medium heat. Add chicken and cook for 8-10mins, stirring regularly.
  • Assemble and Serve!

Download our family healthy eating plan to find a 7-day meal plan full of yummy healthy eating or login to download your personal nutrition plan to help create a healthier eating pattern. This is FREE to all members.

Not a member? Register now for FREE access to outdoor and online fitness classes, live guided meditations, wellness videos, recipes and more!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224210/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/

https://www.ncbi.nlm.nih.gov/books/NBK499877/

https://www.waterlogicaustralia.com.au/resources/are-we-drinking-enough-water/

About  Jazmyn