energy

Orange smoothie for energy

July 14, 2015 by Sheila Smith

We often feel as if we lack the energy for all the obligations that we must meet in one day. That can be further aggravated by the food or drinks that we take during the day. Always in a hurry, we grab the first thing that comes to hand, most often unhealthy snacks and sweets, soft drinks, coffee, etc.

We present to you an easy and healthy drink that you can always have with you in a bottle when you need refreshment or if you want to increase energy. This smoothie with orange, banana, goji berries and camu camu powder, will give you a long-lasting feeling of satiety. Banana is the queen of fruits for raising energy, and can be combined with almost any fruit and vegetable and is the best base for a smoothie.

Oranges are rich in vitamin C, folic acid, vitamin A, potassium, calcium and fiber. Together with other types of citrus they are one of the most powerful cancer fighters, and also elevate mood. An orange a day can improve the appearance of your skin and hair, and it’s really a good reason that you consume them daily.

Goji berries are among the most powerful and healthiest berries in the world. It’s a high-energy superfood from the Himalayas which contains the greatest amount of antioxidants, amino acids and essential fatty acids. They are rich in iron and vitamin C, and have the ability to strengthen immunity, can slow down the aging of the organism, have an antibacterial and anti-inflammatory properties, improve vision, and can improve the fertility. They call them even “red diamonds” or “happy berry” which certainly justifies their effects!

Camu camu is the richest source of vitamin C in nature (12%). This incredible fruit is rich in antioxidants, amino acids, vitamins and minerals making it the ideal food for strengthening the immune system and increase energy.

RECIPE FOR ENERGY ORANGE SMOOTHIE

2 bananas
2 oranges
a handfull of Goji berries
a teaspoon of Camu camu powder
Water and ice to taste

Put all the ingredients in a blender, mix and decorate as desired. You can add frozen strawberries or raspberries instead of ice for an even better taste!

(Photo credits: www.journal.hr)

6 foods that make you feel tired

June 30, 2015 by Sheila Smith

Have you ever felt an indescribable tiredness in the middle of the workday without any particular reason? You’ve had a good night’s sleep but you can not stop yawning after lunch? Just like the fact that certain foods can give you extra energy there are some that can make you feel sluggish and tired. Avoid these foods in the morning or for lunch, especially if you have a busy day.

1. Bananas – Foods rich in magnesium such as bananas and pumpkin seeds can make you feel tired. This mineral is an excellent muscle relaxant, and is a good choice as a snack before bed, but during the day it can suck up your energy.

2. White bread – If you choose foods with high glycemic index (white flour) instead of the one with low glycemic index such as wholegrain bread chances are that you will feel fatigue during the day. These foods do not have enough fiber, and do not provide enough energy for the day.

3. Red meat – Strong meat such as steaks and burgers can make you feel tired. Why? These foods take a long time to digest, so they drain all physical energy. Instead of these foods you can choose meat rich in omega 3 fatty acids. They promote better functioning of the brain and better focus and concentration.

4. Cherries – It is scientifically proven that cherries are perfect food for a good sleep because they have a lot of melatonin. For the same reason, they are not good food during the day, because they will make you sleepy and slow you down.

5. Sweets – Strong sweets after lunch can put you in a real energy coma. A large amount of blood sugar triggers the secretion of insulin which continues to affect the excessive secretion of the amino acid tryptophan in the brain that ultimately makes you feel sleepy and tired. So, skip dessert after lunch and eat it after dinner.

6. Coffee – You might have thought that coffee has the opposite effect, but this is actually a warm drink that makes you feel tired. How? When you drink a cup of coffee it wakes you up, but only for a short time – an hour, hour and a half – and then you go back to the previous state. Experts recommend a daily dose of coffee 200-300ml and you should be sipping it for a longer period of time. Morning coffee should be finished until noon! The best way to build energy is to consume fiber-rich breakfast, pastries, whole grains, protein, and finish with fresh fruit.

Foods that give or steal energy

June 23, 2015 by Sheila Smith

There are many foods that don’t have sufficient nutrients and don’t provide enough energy. If you eat the wrong things over time it will damage your health. See which foods take your energy, and which ones give you strength and energy.

Foods & Beverages that consume energy

1. Artificial sweeteners – After digestion the body creates low-calorie sugar alcohols such as mannitol, sorbitol and xylitol. They upset the stomach and may cause flatulence and gases which takes energy. Do not use chewing gums with artificial sugars. In addition to sugar alcohols, just the chewing stimulates swallowing air, which further leads to the formation of gases in the digestive tract.

2. Processed foods – chocolate or a bag of potato chips provide express dose of energy, but processed food quickly goes into the blood, which means that it creates a sudden wave of energy and equally sudden fall.

3. Never eat only sweet food – Always try to eat a chocolate or a dessert after a meal with proteins and fat. This will slow down the absorption of sugar and prevent sudden changes in blood sugar levels.

4. Low water intake – If you are dehydrated, your blood volume declines, so it carries less oxygen in the muscle cells and vital organs, and that is why you may feel worn out.

5. Drinking alcohol in the evening – Not only does alcohol lead to dehydration, it interferes with sleep if you drink three to four hours before bedtime.

6. Energy drinks – Most energy drinks contain caffeine, sugar and many chemical compounds that will suddenly give you energy. But it will not be for long, so soon you’ll feel a sudden drop of energy.

Foods and Beverages that give energy
1. Healthy fats – avocado, nuts, olive oil and other healthy fats facilitate digestion and bloating is less likely. Eat them in moderation.

2. Complete food – Less is more. Eat foods that can be eaten raw as often as possible (fruit, vegetables, nuts, legumes, whole grains) and always opt for the least processed version of the packaged food, which has the shortest list of ingredients. When it comes to pasta and bread, look check if the first listed ingredient is integral wheat flour. Foods that are closest to their natural state will provide a much smoother, longer-lasting supply of energy.

3. Enough water – with every meal, drink, sipping slightly, 2.5 ml water. Enjoy strawberries, melon, pineapple or watermelon for breakfast. Fruits rich in water will help you to begin the morning with enough H2O.

4. Energy bars – Make energy bars at home rich with oats, honey, nuts and raisins. Or buy one with a very short list of ingredients.