GLF Energy Boosters

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If you can’t function in the morning without gallons of coffee and you run out of gas every afternoon, then keep reading... With a few simple changes instead of relying on caffeine or a trip to the vending machine for a fleeting burst of artificial energy, you can choose healthy foods to rev up your engine. Here’s how to keep energised all day long:

1.  80:20 Choose wisely on an 80:20 ratio: 80% of the time balance your food for your body so that 20% of the time you can have a little of what you fancy without causing major disruption to your body. The right combination of carbohydrates, protein and fat eaten at regular intervals will help keep energy levels high.

2.  Increase Protein: Eating healthy high protein snacks will help keep your blood- sugar levels even so that you don’t have energy ‘highs’ and ‘lows’. Aim for half protein & half carb per snack…Ie: Cashew Butter & Celery, Houmous & Cucumber, Ham & Melon or Fruit & natural nuts & seeds are just a few suggestions xxx

3.  Eat every 2-3 hours to keep your energy levels from falling & to maintain your metabolism. This will cause u to burn body fat more effectively.

4.  Drink a min of 2 lit H20: Not drinking enough water can cause you to feel fatigued due to dehydration. Avoid sugary sodas, juice, squash or sweetened beverages that can cause energy lows when the sugar levels drop!! Your exact basic water intake per day is 0.03 x body weight (kg)

5.  Reduce Crap Fats: Eating fried or bad fatty foods can make you feel sluggish, cause long term health issues & are easily stored on your body. Eat good fats ie Nuts, seeds, advocado, fish oils…Your body needs good fats!!!!! Also ensure you balance natural, unprocessed wholefoods like fruits and vegetables that won’t slow you down. Apples & Pears are best for fruit due to the low level of natural sugars & eat plenty of GREEN veg!!!!

6.  Fill Your Diet with Sufficient Brain Food Roughly 50-60% of the brain’s overall weight is pure fat, which is used as insulation for its billions of nerve cells. The better insulated a cell, the faster it sends messages and the speedier your thinking. Therefore eating foods with a healthy mix of fats is essential for energy and productivity. Fish (wild salmon, mackerel, anchovies especially). Also feeding your brain with good quality fish oils 3x per day will significantly improve both
brain function & help reduce body fat%..

7.  Sleep in the Dark Light interferes with sleep, at least partly because it inhibits melatonin secretion and thus resets the biological clock. For this reason, it is very important to keep your bedroom as dark as possible to ensure full cycles of sleep. 10pm-2am is your bodies physical repair time & 2-6am is your psychological & nervous system repair…So if you dont go to bed till midnight, no wonder your not bouncing out of bed @ 6am!!!!  No standby lights! Turn the alarm clock away (or even better invest in a lumi light). If your room is not pitch black try using a sleeping mask! You can only get the best of you when you have quality sleep under your belt.

8.  Stretch Regular stretching does more than keep your muscles and tendons in a healthy state; it also keeps the brain’s arteries open and unclogged. Because the brain accounts for 15% of the body’s blood flow (while being only 2% of its overall weight) maintaining a free flow of oxygenated blood to our most vital organ is an excellent way to create more ENERGY in your life.

9.  Eat Bigger Meals@the start of the Day – Like an upside down triangle! This refers to your portion control…A great way to pamper your body and increase energy is to get in the habit of eating your bigger meal @ the start of the day decreasing your portion sizes as the day goes on. Your digestion is much more active during the day, allowing your body to use food for energy more effectively. At night, the body naturally begins to slow down and it is harder to digest so avoid heavy high carb meals in the evening & ensure you balance your sugar levels with a high protein snack around 1hr before bed!

10.  Work it baby!!!!! Getting a sufficient & regular “cardio” & resistance workout increases the body’s ability to get oxygen to the cells efficiently; with a number of obvious health benefits like lowering blood pressure but also increasing metabolic rate, decreasing body fat, shaping & toning your gorgeous body resulting in a
new improved happy & healthy YOU!!!

These TOP 10 TIPS are absolute necessities for increasing productivity and a staple in the lifestyle of almost every high-energy person. Check out www.girlslovefit.co.uk for some fit-tastic class choices to increase your energy & shape up the body that is your temple!!!!! There are so many more methods you can use to increase energy and vitality. These recommendations are simple and will give noticeable results in a short time.

(Ref: Dumb little man .com / ivillage.com/ Eat, Move & Be healthy – P. CHek)

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