PharmaPassport Health Tips Blog

August 24, 2010

5 Foods that boost your energy

Filed under: blood sugar,breakfast,endorphins,energy,exercise,fibre,healthy diet,healthy food,protein,zinc — Tags: blood sugar, calcium, energy, fiber, oats, protein, serotonin, vitality, vitamin, vitamin b, zinc — Amanda @ 5:03 pm

During a summer heat wave it becomes harder and harder to feel energized. After a long hot day most of us just feel like slouching on the couch or having a nap. Here are some foods that will promote energy production,help you retain more energy, and leave you feeling rejuvenated.

1. Oatmeal - The fiber in oatmeal helps you to get a long stream of energy. This is a healthy food because it makes digestion easier on your body and also stabilizes your blood sugar levels. The complex carbohydrates in oats are not like the simple carbohydrates that turn into fat and make you feel drowsy. Instead they are absorbed more slowly into the body therefore stabilize blood sugar levels and provide you with lasting energy. Oats contain vitamin B which helps to transform carbohydrates into energy that your body can use.

2. Nuts – Nuts like peanuts and almonds are packed with protein that gives you lasting energy. Snack on almonds during the 2pm slump and add peanut butter to your oatmeal for optimum energy.

3. Water – It’s not a food, but it’s the most important item on this list. Without water, your body can’t even generate energy. Water allows your body to digest, transport, and absorb nutrients. If you are dehydrated, your body cells can’t function to efficiently receive nutrients. This leads to fatigue. Try to drink as much water a day as you can to keep yourself hydrated and energized.

4. Pineapple – The fructose in pineapple breaks down quickly for an instant energy boost while the fiber slows down digestion and gives you long lasting energy. In addition the manganese and thiamin are both crucial to energy production and the vitamin B6 helps the body create the hormone serotonin that boosts your mood! Pineapple can also prevent dehydration – a main cause of fatigue in most individuals

5. Yogurt – Yogurt will give you an immediate boost of energy because it is easily and quickly absorbed into the body. The high protein levels in yogurt ensure that it will give you long lasting energy. Yogurt is full of calcium, protein, zinc, vitamin B2, vitamin B12, phosphorus, tryptophan, and molybdenum.

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April 1, 2010

Walk off Stubborn Belly Fat

Filed under: asthma,being healthy,belly fat,energy,exercise,mood,Uncategorized,walking,weight loss,weight training — Amanda @ 3:30 pm

Exercise is a key ingredient to a healthy lifestyle. It is also an important tool in getting rid of the belly fat that bulges out of your jeans. It seems that matter how hard we try, some of us just aren’t made for intense exercises like jogging and biking.

The simple and effective alternative to intense workouts is fitness walking. Fitness walking combines your basic knowledge of walking with a faster pace. Fast-paced walking is actually more effective at burning stomach fat than running. Another difference is that you won’t be gasping for air after your fitness walk. Many people think that if you aren’t running you aren’t working out, but if you walk briskly for 30 minutes, 4 times a week you can effectively lose weight and build strength.

Fitness walking is easy to do and very effective. It requires a quick pace and 90 degree angled arms that swing as you walk. When combined with healthy dieting, fitness walking can improve your overall health and figure, and will boost your mood and energy levels Be patient – You won’t start to notice results for several weeks. Combine fitness walking with weight training to help sculpt your body.

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February 18, 2010

5 Ways to Stay Energized

Filed under: diets,energy,exercise,fatigue,insomnia,Uncategorized,vancouver olympics,vitamin B12,vitamins and minerals — Amanda @ 4:07 pm

If you aren’t an athlete in the Vancouver 2010 Olympics, you probably start off your day with average energy levels that are increasingly hard to maintain throughout the day. Try these energy preserving tips so you can feel your best all day long.

1. Drink water – Dehydration will cause you to quickly become tired. Often, you may feel like eating even if you aren’t very hungry without realizing that what you really need is water.

2. Take Vitamin B – Vitamin B12 helps provide your body with a boost of energy. Its job is to release the energy contained within the food that you consume so that its easy to use. Try taking vitamin B supplements if you want an added boost of energy to your lifestyle.

3. Snack regularly – eating snacks high in protein every few hours is beneficial for your mood and energy. Stay away from sugars, though – sweets will make you crash. Try nuts and seeds, eggs, nut butter on crackers, and strips of chicken or turkey.

4. Avoid drinking coffee after 3pm – Yes, coffee has many health benefits, but when it comes to energy boosts, the time you drink coffee is crucial. The high your coffee gives you in the morning can cause a low around 3pm if you consume it too early in the morning. Try not to drink coffee in the evening – even if you think it doesn’t effect you, the caffeine can keep you up at night causing minor insomnia, preventing you from getting a full nights rest – the critical key to high energy levels. If you are going to drink coffee, have it in the late morning.

5. Exercise – going for runs, doing pilates, or taking a 30 minute walk can increase your energy levels and keep you going. A study by Patrick O’Connor at the University of Georgia found that sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise at all. Nearly every group studied benefited from exercising, and if you don’t exercise now, or if you are constantly tired, being a bit more active will help your energy levels.

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September 1, 2009

3 Ways To Boost Your Energy

Filed under: coffee,energy,hormones,protein,sleep,sleep deprivation,sugar,Uncategorized,water — John @ 10:28 am

1.Get A Good Night’s Sleep- This step is the first, most important, and often the most ignored step. I will admit to ignoring this step far too often, but it is extremely important for your body to get the necessary rest to perform daily functions properly. Try getting to bed at 10 o’clock or even before that if you can. Sleeping at 10pm to 7am is much more beneficial to your body than sleeping from 3am to 12pm(noon). The reason has to do with the hormones your body produces during specific times of the night. A good night’s sleep is the first step to gaining more energy.

2.Drink More Water and Less Coffee- This is again one of those rules that I have ignored for far too long. Coffee will tend to burn you out, but if you can cut back your coffee intake to maybe 1-2 cups a day and instead drink water more often then you will notice a significant increase in your energy.

3.Watch Your Diet- Many people, especially now with fast food chains, have forgotten to really look at what they’re eating. Try cutting back on sugars in your foods. Instead of sugary selections pick food that has protein in it. Insufficient protein is a very common reason for fatigue. Try taking some almonds to work instead of that chocolate bar, you’ll probably feel a lot better.

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