Have you ever felt so sluggish that if you had your way, you would sit comfortably on a couch and just watch as time elapses? You are not alone since at some point during the day we all get tired and sluggish. At this point we usually opt for coffee, doughnuts or any sugary food to boost our energy so that we can get on with the day. Health experts recommend eating breakfast and snacking regularly throughout the day to stay energetic.

 Here is a list of foods that are proven to boost energy. 

1. WHOLE GRAIN

• Nutritionists recommend that carbohydrates should be the main source of energy in your diet. Any wholegrain that is available to you will do the job. 
• Although processed carbohydrates will quickly increase your blood glucose levels and cause an energy surge, this increase soon fades leaving you hungry for more Complex carbohydrates undergo slow digestion therefore providing sustainable energy. 
• Quinoa is a great choice and you can have it for breakfast with Greek yoghurt or for lunch where you can mix it with your salad. 

2. WATER

The list of the benefits of drinking water is long. Keeping hydrated is important for energy metabolism. Start your day with a glass of water and stay hydrated all day long to keep sluggishness at bay. 

• Water aids in the transportation of nutrients to the cells and keeps cells at an optimum condition for energy metabolism. Remember that dehydration results in fatigue so you should drink lots of water.

3. SALMON

Salmon is rich in essential fatty acids. The essential fatty acids also play a role in maintaining a healthy heart and in brain activity. 

4. BEANS

• Eating beans can help in boosting energy. Eating proteins with carbohydrates slows down the digestion of carbohydrates which helps in controlling blood sugar levels. 
• Beans are rich in iron which is a major component of hemoglobin which is responsible for oxygen transport. Beans also contain B vitamins and magnesium that also support energy metabolism. 

5. DARK CHOCOLATE

• Most healthy food is usually not tasty but dark chocolate is one of the exceptions. The next time you feel tired in the office instead of drinking coffee eat a bar of dark chocolate instead. 
• Research has shown that dark chocolate contains flavor which is an antioxidant that is good for the heart. A healthy heart means proper oxygen transportation which leads to optimum energy production. 
• Iron and magnesium are also present in dark chocolate. 

6. COCONUT

• This healthy food is not only a treat for the taste buds but it is also a good way to boost your energy. 

• Coconuts contain medium chain triglycerides. These medium chain triglycerides can boost you energy when required because they can be easily converted to energy. Therefore eat a coconut to raise you energy production and deal with sluggishness. Conclusion whether you are having a stressful day or just feeling sluggish, the above foods are a natural way to boost your energy. You should avoid stress since it can cause blood sugar swings

Author Bio:

Alisa Emily lives in Switzerland, UK and is an avid blogger and reader. Since her early years she’s had a passion for writing. Her areas of interest are Travel, Fashion, Lifestyle, Food, Lifestyle, Reviews (Book/Movie), Health and Fitness. She works as a Freelancer on her chosen areas of interest and currently writes on behalf of ESTA which helps you in visa assistance service.

Gone are the days when we neglect our bodies and just work our asses off. Now, more and more Filipinos are paying attention and focusing on how they can take good care of themselves. This explains the growth in the beauty, health and wellness industry every year.

This coming August 28-30, companies from Japan, Korea, China, Germany and Singapore plus local companies and distributors in the Philippines will join the 2nd International Beauty, Health and Wellness Expo (IBHWEX) at the SMX Convention Center.

IBHWEX aims to create a venue to local buyers / manufacturers / suppliers to meet potential foreign partners / manufacturers or suppliers. The event will also focus on showcasing the newest technologies and products in the beauty and wellness industry that can compete internationally. 

This three-day, five co-located and activity-rich event will focus on beauty, health, wellness, tourism, job and business opportunities that should not be missed!

IBHWEX is welcoming firms big or small to be sponsors, exhibitors or supporters of the event. If you're interested in joining their cause, you can like the Look and Feel Great Event Facebook page or visit the Beauty, Health and Wellness Expo site for more information.

When you have a morning workout you need to provide your body with fuel. While exercising the body is robbed from its protein, carbohydrates and fluids.  The supplies of nutrients you have stored in your system will be depleted and if you don’t eat well after working out you will run out of energy and feel shattered for the rest of the day, defeating the point of exercise in the first place.

Source

When to Eat

Eat some food within half an hour of finishing your exercise routine.  It’s a good idea to eat this soon as you will be able to absorb all the nutrients quickly and feel the benefits.  If you’ve been avoiding eating after your exercise in the morning and noticed that it leaves you lacking in strength and energy read on to learn about some excellent foods to add to your diet, all of which are perfect for consuming after working out hard in the gym or at home.

Avocado Goodness

Avocado is perfect as it has amazing nutrients you’re going to really appreciate. You will be feeding yourself a great source of:

• Saturated fat
• Vitamin K
• Vitamin E
• Vitamin C
• Folic acid
• Pantothenic acid
• Potassium

The potassium is beneficial as it will work to regulate your blood pressure. Avocado is a great energy booster too, so you’ll feel ready to take on the rest of the day and even your second exercise routine in the evening.

Healthy Cereals

Cereals that are not loaded with sugars are ideal to eat as they help replenish your muscle energy stores. Cereals are full of carbohydrates and protein, both of which are useful as they help cellular energy metabolism.  As you eat cereal with milk you add an additional source of protein too, helping your muscles to repair and recover from the strenuous activity.

Sweet Potato

Sweet potatoes are one of life’s little superfoods.  When you eat sweet potatoes you’re feeding your body:

• Vitamin C
• Manganese
• Complex carbohydrates
• Beta-carotene
• Dietary fibre

The sweet potato will replace the glycogen levels in your body which drop after a workout, thanks to it being a complex carb.

Salmon for Energy

Salmon is rich in omega-3 fatty acids and these are amazing at helping you to recover and feel energised, giving you the lift you need to continue your day with energy. In addition to the fatty acids you’ll also benefit from the:

• Vitamin B6
• Vitamin B12
• Vitamin D

You’ll have an abundance of energy thanks to the great vitamins in the fish and you can also benefit from the properties in the salmon that help the body to regulate its insulin.

Omelette Power

Omelettes are an amazing post-workout food. Egg whites have an abundance of vitamins along with proteins and amino acids, perfect especially if you’re working on increasing your muscle mass. That’s why those focusing on building muscle always include egg whites into their diets. The amino acids in the egg are ideal as after an intense workout they will help to repair any damaged tissue. You can buy egg whites so there’s no need to eat the yolk, beneficial if you’re watching your cholesterol.

Staying in shape is a big concern for many people today. This is even truer for those who do not get to leave the house very often or cannot make it to the gym. Individuals such as stay-at-home moms and work-from-home dads need a way to keep themselves fit without having to leave home or waste a whole lot of time. There are plenty of ways to accomplish this; however, there are five especially easy exercises that can be done at home to significantly improve fitness and health.

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Push-Ups

Almost everyone knows what a push-up is. What they might not know, though, is what it can do for them when properly executed. Push-ups not only work the biceps and shoulder muscles, but also the abs and gluts. The proper push-up is done with the body parallel to the floor, feet together, back straight, and arms locked at the elbow. The body is then lowered to where the elbows are at ninety-degree angles and then pushed back up again.

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Sit-Ups

Sit-ups are another common exercise that can be done at home. These work the abs, neck, and obliques, as well as other muscle groups if done in variations. The regular sit-up is performed with knees bent beyond ninety degrees with the back against the floor. Hands can be crossed against the chest or behind the neck. Then the person simply just sits up until the elbows cross the plane of the knees.

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Burpees

Burpees are not exactly like what they sound to be. This exercise is grueling and intended to really give the body a rough work out. When done right, this exercise works just about every muscle in the body. To do a burpee, start standing up. Then jump as high as possible, and immediately upon landing, drop down into the push-up position and do a push-up. As soon as the push-up is done, jump back up to the standing position and continue this in a constant motion.

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Squats

Squats are yet another useful at-home exercise that anyone can do. To do the perfect squat, begin standing with feet just a little further apart than shoulder width. All that is needed then is to lower the bottom down until the quads are just about parallel to the ground, though this will vary depending on the person. This exercise works the glutes, thighs, and abs.

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There are many other great things people can do at home to improve their fitness, but these are just a few.

Guest Author 

Victory Lean is a writer at digics.com - an Electronic Cigarette showcase. She likes to share lifestyle tips and advices for healthy living.