What to eat and when to eat it to boost your metabolism and fight fatigue all day long.

Energy management should be one of the principal concerns of the working man, and yet the average guy fuels his body the way he gases up his vehicle: when it’s running on fumes.
It’s a red – warning – light response, and it usually triggers a pit stop for a cafe au lait and a croissant. Why we eat like the French when there’s work to be done, we’ll never know. But there’s a better way to wake up that doesn’t involve overpriced coffee: Eat smart.
And eat often. More specifically, snack often. By snacking on the right foods at strategic times, you’ll keep your energy levels stoked all day. Here’s what to eat when, with the prep time you’ve got.

7 AM.
Jump – start your body.
They call it breakfast for a reason: You haven’t eaten for at least eight hours. Your blood – sugar level is at its lowest ebb, and now it’s time to fuel up with protein and some fat, but mostly with complex carbohydrates.
> At Home: Grab a bowl and mix together a three – to – one ratio of Quaker Oat Bran cereal plus Cap ‘n Crunch’s Peanut Butter Crunch. Add 1/2 cup of 2 percent milk. That’ll give you fat, protein, and long – burning fibre, plus a little sweetness to spike your blood sugar and help wake you up. Researchers at Cardiff University in Wales gave 150 men and women either high – fibre or low – fibre cereal every morning for 2 weeks. At the end of the study, those people who ate the most fibre also reported feeling the most energetic. Fibre helps slow down the absorption of food in the stomach, so you have more energy over a sustained period of time.

> In The Car: Munch on a pack of Trail Mix. Pack yourself single – serving tubes of nuts, raisins, and chocolate chips from those larger packs you get at the pharmacy, and you can dump one right into your mouth while you navigate rush – hour traffic. The raisins provide potassium – a mineral your body needs to convert sugar in the blood into energy. As for the nuts, they’re high in magnesium. When magnesium levels are how, your body hikes its production of lactic acid – the same fatigue – inducing substance that causes your muscles to burn when you’re pushing yourself to crank out that third superset.

> At Your Desk: Dig into a Ski Double – Up while checking your e-mail. These to – go bowls of yoghurt come with a side of fruit or cereal. Eat them separately or stir the fruit into the yoghurt to make it more flavourful. Besides being high in muscle – building protein, cottage cheese is a good source of calcium and phosphorus, two minerals that help build your muscle’ energy reserves.
Researches in Denmark found that men who replaced 20 percent of the carbohydates in their diet with a high protein food like cottage cheese not only had more energy, but also revved up their metabolisms, increasing the number of calories they burned each day by up to 5 percent.

to be continued in part 2

Best Health – Fatigue and Lethargy Can Be a Symptom of a Slew of Ailments
By Oey Piu Hian

While we all go through moments of feeling tired and burnt out, chronic fatigue seems to be the new “21st Century illness” and low vitality the bane of our daily experience. Chronic fatigue is often linked to high stress levels, unhealthy diets and environmental pollution, which affect our sleeping habits or patterns. Getting good sleep the natural way is a luxury that most stressed people dream of having. Sadly, popping barbiturates and other sleep-inducing pills has become the norm.

We all work so hard that we neglect or don’t take good care of our health. For instance, we grab whatever is the quickest and easiest form of food, not paying any attention to the nutritional value of our meals. Our health is not our priority.

The degree of fatigue varies from person to person, from those who do not have enough energy to accomplish the daily tasks, to those who are rendered almost helpless from exhaustion. Modern diets, environmental pollution, the use alcohol etc. all take their toll on liver functions and on the healthy functions of the system of the body thus affecting our sleep. Environmental toxins and allergies, stress, sleep disorders, food allergies, to mention a few, are also some of the causes of unbroken cycle of fatigue. However, some of us may have inherited a weaker constitution from our parents or from early childhood traumas that can also effect fatigue. Usually it takes us quite a while to develop fatigue and, likewise, it will take us a while to build our energy reserves back up.

What is Lethargy?
Lethargy is a fairly imprecise description of the feeling of slowness, sluggishness, tiredness or lack of energy. In its common usage, it may mean fatigue, malaise, weakness, drowsiness and listlessness. Nevertheless, any type of lethargy symptom can indicate a serious medical condition and needs prompt medical investigation.

Symptoms of lethargy may include: tiredness when waking up in the morning; difficulty doing simple tasks and concentrating; multiple aches and pains; changes in appetite and bowel patterns; and sleep disturbances.

Fatigue can also accompany the following illnesses :
- infections like bacterial endocarditis
- parasitic infections, tuberculosis
- heart failure
- diabetes
- thyroid disorder
- chronic liver or kidney diseases
- anorexia nervosa or other eating disorders
- arthritis including juvenile rheumatoid arthritis
- auto-immune diseases such as lupus
- malnutrition
- cancer

Lethargy and fatigue can be a normal and important response to physical exertion, emotional stress, boredom or lack of sleep. However, it can also be a non-specific sign of a more serious psychological or physical disorder, which, being a common complaint, can be overlooked at times. You should see your doctor when enough sleep, good nutrition or low-stress environments do not relieve fatigue.

Treating Lethargy
It is not good to treat lethargy with caffeine, drug, or vitamins without a medical evaluation. Taking barbiturates is problematic because, depending on the dosage, they have several effects on the behaviour.

In low doses, barbiturates reduce anxiety; reduce respiration, reduce blood pressure, reduce heart rate and reduce Rapid Eye Movement sleep.

In higher doses, barbiturates can actually increase some types of behaviour and act like a stimulant. A major problem with barbiturates is that they may lead to tolerance and dependence.

Tolerance occurs when a greater and greater amount of the drug is required to get the desired effect. For example, if barbiturates are used to help a person sleep, over time, a greater dose will be needed to get the person to sleep.

Alternative Treatments
Always ask a herbal care practitioner for advice before taking herbal supplements etc. Having said that, stimulating herbs such as ginger, ginkgo biloba, licorice root and Siberian ginseng can improve vitality and energy. Try passion flower or valerian root, which both have a calming effect on the central nervous system, for anxiety, moodiness and insomnia.

For vitamins,
- VITAMIN B COMPLEX :
Depression and fatigue can result from the body’s depletion of B vitamins that can occur from stress or drinking too much of caffein-rich beverage. The 11 factors of B complex are crucial to glucose metabolism, stabilization of brain chemistry and acivation of estrogens, which regulate the body’s levels of energy and vitality.

- VITAMIN C
It helps prevent fatigue linked to infections by stimulating the production of interferon, a chemical that can limit the spread of viruses. Also helps fight bacterial and fungal infections by maintaining healthy antibody production and white blood cells.

- VITAMIN E
Has a significant immune stimulation effect and, at high levels, can enhance immune anti-body response.

- ZINC
Is an immune stimulant; improves muscle strength and endurance.

- MAGNESIUM AND MALIC ACID
Important for the production of ATP, the body’s energy source. Magnesium is also important for women who may develop a deficiency from chronic yeast infections.

- POTASSIUM
The right amount enhances energy and vitality while deficiency leads to fatigue and muscle weakness.

- CALCIUM
Combats stress, nervous tension and anxiety.

Oey Piu Hian

http://www.rolls-on.com

BEST HEALTH

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