Increase your energy levels
throughout the day with these helpful tips
To have a sustainable
source of energy throughout the day, it is imperative that you eat regularly
and always have breakfast, skip any meal and you’re guaranteed to be lacking in
energy. The following recipes were inspired by the Banyan Tree in Phucket, Thailand.
Our four top tips for having an energy rich diet:
Balance Blood Sugar Levels:
Graze - Eat little and often throughout the day rather than three huge meals. Drops in blood sugar leave you feeling low in energy and craving sugary foods.
Eat fruit with raw nuts/seeds to balance out the sugars in the fruit with protein.
Eat Complex Carbohydrates:
Swap white carbohydrates (sugar, bread, pasta etc) with wholegrain carbohydrates (rye, brown bread/pasta)
Drink Water
Dehydration is a big cause of fatigue!
B Vitamins
Essential for the breakdown of carbohydrates into glucose which provides us with energy (green leafy vegetables, beans/pulses & dairy)
Our four top tips for having an energy rich diet:
Balance Blood Sugar Levels:
Graze - Eat little and often throughout the day rather than three huge meals. Drops in blood sugar leave you feeling low in energy and craving sugary foods.
Eat fruit with raw nuts/seeds to balance out the sugars in the fruit with protein.
Eat Complex Carbohydrates:
Swap white carbohydrates (sugar, bread, pasta etc) with wholegrain carbohydrates (rye, brown bread/pasta)
Drink Water
Dehydration is a big cause of fatigue!
B Vitamins
Essential for the breakdown of carbohydrates into glucose which provides us with energy (green leafy vegetables, beans/pulses & dairy)
We've compiled some
mouth-watering meals, which will increase your energy levels throughout the day.
BREAKFAST
Coconut Bircher Muesli with Mango
Mix 25ml coconut milk with 40g of rolled oats served with a couple of tablespoons of low fat live natural yoghurt, lime juice and 50g of fresh mango.
Benefit:
Oats are complex carbohydrates which release energy slowly. The bacteria in live natural yoghurt can help boost the body’s digestion preventing us from feeling sluggish.
MID MORNING SNACK
Nectarines with Ginger
For a delicious morning snack eat 100g of sliced nectarine with some grated root ginger, and a handful of pumpkin seeds
Energy Benefit:
Raw seeds eaten like this are a good source of minerals and polyunsaturated fats.
LUNCH
King Prawns with Coriander Pesto
Mix pesto ingredients in a blender: 30g cashew nuts, 10g coriander, garlic, chilli flakes, sesame oil and some lime juice. Serve with a wild rice salad (cook a mix of wild and brown rice (60g uncooked rice), mix with spring onions, blanched baby corn, mange tout, red and yellow pepper and some soy sauce) and cooked peeled prawns.
Benefit:
Shellfish are a low fat, low calorie source of protein, full of minerals including antioxidant selenium and some B group vitamins.
AFTERNOON SNACK
Cashew Nut & Beetroot Pate with Crudités
Blend red pepper, beetroot, cashew nuts, ginger with some soy sauce and cider vinegar. Serve with some fresh raw sugar snap peas.
Benefit:
Cashew nuts are a useful source of Vitamins B1, Niacin & Folic Acid.
DINNER
Marinated Beef, Chilli & Green Papaya Salad
Combine 100g unripe green papaya, a tsp each of green chilli, fresh mint, fresh coriander and lemon juice.
Pepper the beef (rump steak) and cook in some oil until cooked to your preference. Slice thinly and serve with the marinated papaya and some rice noodles.
Benefit:
Energy boosting red meat is full of iron and B vitamins which are essential for the transportation of oxygen around the body.
Coconut Bircher Muesli with Mango
Mix 25ml coconut milk with 40g of rolled oats served with a couple of tablespoons of low fat live natural yoghurt, lime juice and 50g of fresh mango.
Benefit:
Oats are complex carbohydrates which release energy slowly. The bacteria in live natural yoghurt can help boost the body’s digestion preventing us from feeling sluggish.
MID MORNING SNACK
Nectarines with Ginger
For a delicious morning snack eat 100g of sliced nectarine with some grated root ginger, and a handful of pumpkin seeds
Energy Benefit:
Raw seeds eaten like this are a good source of minerals and polyunsaturated fats.
LUNCH
King Prawns with Coriander Pesto
Mix pesto ingredients in a blender: 30g cashew nuts, 10g coriander, garlic, chilli flakes, sesame oil and some lime juice. Serve with a wild rice salad (cook a mix of wild and brown rice (60g uncooked rice), mix with spring onions, blanched baby corn, mange tout, red and yellow pepper and some soy sauce) and cooked peeled prawns.
Benefit:
Shellfish are a low fat, low calorie source of protein, full of minerals including antioxidant selenium and some B group vitamins.
AFTERNOON SNACK
Cashew Nut & Beetroot Pate with Crudités
Blend red pepper, beetroot, cashew nuts, ginger with some soy sauce and cider vinegar. Serve with some fresh raw sugar snap peas.
Benefit:
Cashew nuts are a useful source of Vitamins B1, Niacin & Folic Acid.
DINNER
Marinated Beef, Chilli & Green Papaya Salad
Combine 100g unripe green papaya, a tsp each of green chilli, fresh mint, fresh coriander and lemon juice.
Pepper the beef (rump steak) and cook in some oil until cooked to your preference. Slice thinly and serve with the marinated papaya and some rice noodles.
Benefit:
Energy boosting red meat is full of iron and B vitamins which are essential for the transportation of oxygen around the body.
This information is
provided by food and nutrition experts at The Pure Package. For more
information about what The Pure Package service has to offer click here. Look out for future
monthly diet plans from The Pure Package here.
To get you started, we've
put together a series of super food lists - just click on the links below to
learn more.
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