Round the clock energy swaps

Healthy diet = healthy energy levels

Eating the right foods at the right time can really make a difference to your energy levels throughout the day. Try to get a balance of healthy wholegrains, vegetables and protein in each meal and keep sugary treats and drinks for occasional treats.

To help make it easier to achieve round-the-clock energy, Wassen have created some easy swaps so you can try to feel more energised all day long.

Breakfast

Swap sugary highly processed breakfast cereal TO oat-based breakfast 

Overnight oats prepared the night before are a great way to have a healthy start to your day. Alternatively try adding fruit such as mixed berries to Greek yogurt and sprinkle with chia seeds, a tablespoon of low sugar granola plus a mixture of seeds of your choice. If you can’t resist your morning slice of toast, swap refined grains (white bread) to wholegrain. When whole grains are digested, energy is released slowly into your body so you’ll feel more sustained. Refined grains release energy quickly into the body, and that can lead to feeling lethargic shortly after.

Lunch: 

Swap your usual white bread sandwich TO soup or salad with a wholemeal roll 

This will ensure you don’t get the mid-afternoon slump. What’s more, by adding more vegetables and salad throughout the day will encourage a wide spectrum of beneficial bacteria in your gut, which will help you absorb the nutrients in the foods you eat.

Dinner:  

Fish & chips TO salmon & sweet potato and vegetable tray bake

Opt for Vitamin B-rich salmon for a seriously delicious addition to your menu of energy-boosting foods. This hearty fish contains plenty of omega-3 fatty acids such as DHA to support your brain health1 and DHA and EPA to support your heart health2. Again, if you’re a fan of pasta and rice try swapping from the refined grains of white pasta and rice) to the wholegrain and wheat versions.

And finally…

And of course, you can always add a little extra support by introducing a food supplement to your daily routine. Wassen Magnesium-B is specially formulated to provide 300mg of Magnesium to help contribute to the reduction of tiredness and fatigue and to help support healthy energy release. Wassen Magnesium-B also contains Vitamins B6, B12, Riboflavin (B2), Pantothenic Acid (B5) plus Folic Acid all of which can help with the reduction of tiredness and fatigue. Meanwhile, Vitamin B5 also contributes to normal mental performance.   

Food supplements should not replace a varied, balanced diet and a healthy lifestyle.

1 Docosahexaenoic acid (DHA) contributes to maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg of DHA.

2 Eicosapentaenoic Acid (EPA) and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.

Wassen Magnesium-B (£7.99) is available to buy from www.wassen.com, Amazon, Boots the Chemists, health food stores and independent pharmacies. 

Try these tasty Recipes

Overnight Oats:

A great way to prep the night before for a healthy start to your day.

Ingredients:

1large apple grated (about 1 cup grated apple)

½ cup rolled oats

1 tablespoon chia seeds

½ teaspoon ground cinnamon

A tablespoon of plain yoghurt

¾ cup unsweetened oat milk or other milk of your choosing

Method:

Grate the apple. Layer it into a jar with the oats, chia, cinnamon, yoghurt, and plant-based milk. Stir it.Leave it overnight in the fridge.

Green Vegetable Soup

This nutritious warming light meal is delicious with wholegrain seeded bread and a slice of cheese with chutney (not too much cheese or chutney, please!). Green vegetables are rich in nutrients, mainly B vitamins, Vitamin A, C and also Zinc, Potassium, Magnesium and some Calcium. They are an important source of fibre which many people are lacking in their diets. The high fibre content fills you up and makes them an excellent choice if you are trying not to eat too many calories. This recipe is very low in fat, high in fibre, rich in nutrients and low in calories. It is cleansing, hydrating and easy to digest. Combine with a little cheese and wholegrain bread including seeds to ensure that you have eaten some protein to make sure that you do not get hungry an hour later and reach for a sugary snack!

Ingredients:

2 leeks, finely sliced

1 clove of garlic

Tablespoon of butter

¾ litre of vegetable stock

2 cups of frozen peas

1 cup of frozen broad beans

Half a spring or savoy cabbage, finely sliced.

2 sticks of celery diced

Handful of chives, oregano or thyme

1 diced carrot

Method:

Sauté the celery, leeks, carrot and garlic in the butter for around 5 minutes.  Add the stock and bring to the boil, add the peas, broad beans and cabbage, cover and cook for 10 minutes, until tender.  Add in the herbs, season to taste. 

Nutritional Considerations: This recipe is very low in fat, high in fibre, rich in nutrients and low in calories. It is cleansing, hydrating and easy to digest. Combine with a little cheese and wholegrain bread including seeds to ensure that you have eaten some protein to make sure that you do not get hungry an hour later and reach for a sugary snack!

Salmon & Sweet potato tray bake – serves 4

Vitamin B-rich salmon for a seriously delicious addition to your menu of energy-boosting foods. This hearty fish contains plenty of omega-3 fatty acids DHA to support your brain health and DHA & EPA to support your heart health.

Ingredients:

4 salmon fillets

4 sweet potatoes – peeled and sliced

2 x peppers mixed colours – sliced into strips

1 x red onion – sliced into chunks

300g long stem broccoli 

1 x tablespoon of Cajun spice mix 

1 x tablespoon of olive oil.

Method:

Add all the ingredients (apart from the salmon) to a large baking tray, mix well so the oil and spice mix is coating the vegetables. Bake for 15 minutes at 200oC. Add the salmon to the pan and continue to cook for 15 minutes or until the salmon is cooked through.

The post Round the clock energy swaps appeared first on Wellbeing Magazine.

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