The energy-boosting eating plan

Show us a woman who doesn’t lack energy some (if not all) of the time! We’ve devised an eating plan to boost sufferers' health and wellbeing

Do you often find yourself wilting by four o'clock? Or putting off lunchtime chores because you don't have the energy? "When you're tired, there's an overwhelming urge to reach for a chocolate bar to give you an energy boost," says top nutritionist Penny Rushton* of London's Hale Clinic. "But within an hour, your blood sugar levels will crash again and you'll be craving another sugary snack."

 

Well, help is at hand, because Penny has devised a diet incorporating the perfect balance of energy-boosting nutrients, vitamins and superfoods. 

 

The rules

● Eliminate caffeine, sugar, refined and processed foods from your diet. It may sound tough, but all of them stimulate your adrenal glands, and the more frequently you eat them, the harder your adrenal glands have to work - which will lead to adrenal fatigue and weight gain. Your adrenal glands also produce an anti-stress hormone, so if you overtax them you'll soon  feel your anxiety levels rising.

● Ensure you are well hydrated. Dehydration has a direct impact on your blood sugar levels and, therefore, energy. Aim to drink two litres of water daily, plus herbal teas, such as peppermint or chamomile.

● Reduce alcohol consumption. It's a source of ‘empty calories', as it contains no nutritional value, which in turn lowers your energy levels. Remember that a 175ml glass of red wine is 119 calories - the same as a slice of pizza - and a double G&T equals a packet of Hula Hoops!

● Eat three meals a day, evenly spaced. Regular snacking makes your body lose sight of when it's actually hungry - so you simply eat out of boredom. It also causes blood sugar and energy levels to roller-coaster.

● Take 30 minutes exercise daily, such as walking or cycling. Exercise increases circulation and transports oxygen around your body faster, giving you a prolonged energy boost.

● Eat plenty of iron-rich foods, including spinach, parsley, watercress, broccoli, beans, pulses, egg yolks, dried fruit and liver. Iron is essential in the chemical reactions that produce energy from food, and if your levels are depleted your body may not be able to harness all the energy available to it.

● Choose superfoods, such as blueberries, broccoli and green tea to deliver antioxidants, which are vital for keeping your brain and nervous system working correctly. When an imbalance of nutrients occurs, they stop being replaced and, as their levels plummet, your body slows down.

● Ensure that you get at least eight hours' sleep per night. A decent night's sleep helps reboot your body's energy levels.

● Try Solgar Earth Source Multi-Nutrients (£20.29 for 60 tablets; solgar.com), which contain wholefood concentrates, iron, probiotics and B vitamins to help sustain your energy levels.

The energy-boosting seven-day eating plan

Day 1

First thing Mug of hot water with lime/lemon, pinch ground ginger, pinch cayenne pepper

Breakfast 1 chopped prune, 10 grapes, 2 tbsp. low fat plain live yoghurt, 2 tsp sprouted flax powder (from Holland & Barrett), 3 walnuts, 1-2 mugs herbal tea

Lunch 1 wholemeal pitta stuffed with 2 tinned sardines mashed with lemon juice, green pepper, tofu and watercress

Dinner 75g (3 oz) salmon steak grilled with ground cumin, steamed sweet potato and spinac.

 

Day 2

First thing Mug of hot water, lemon and spices (as day 1)

Breakfast 1 chopped dried fig, chopped banana, 2 tbsp plain yogurt, 2 tbsp flax powder, 2 Brazil nuts, 1-2 mugs herbal tea

Lunch Sandwich of wholemeal bread, soft goat's cheese, chopped celery, avocado, cress

Dinner 75g (3oz) strips turkey breast, stirfried with shredded courgette, leek, pak choi (or cabbage), lime juice, ground ginger and sesame seeds

 

Day 3

First thing Mug of hot water, lemon and spices

Breakfast 1 chopped dried apricot, 1 chopped apple, 2 tbsp plain yogurt, 2 tbsp flax powder, 6 hazelnuts, 1-2 mugs herbal tea

Lunch 1 tbsp brown rice with lentils (prepared in advance and stored in airtight container, freeze remains), 4 cherry tomatoes, 40g (1½ oz) cottage cheese, rocket leaves, 2 green olives, squeeze lemon juice

Dinner 75g (3oz) grilled fresh tuna steak, topped with 1 tsp sundried tomato pesto, broccoli and peas

 

Day 4

First thing Mug of hot water, lemon and spices

Breakfast 10 raisins, 1 chopped pear, 2 tbsp plain yogurt, 2 tsp flax powder, 4 almonds, 1-2 mugs herbal tea

Lunch Greek salad of shredded Cos lettuce, 4 cherry tomatoes, cucumber wedges, sliced green pepper, small slice feta cheese, 1 tsp olive oil, squeeze lemon juice

Dinner 75g (3oz) strips chicken breast, stir-fried with sliced mushrooms, beansprouts, red pepper, mangetout, spring onion, a little ground paprika, steamed spinach

 

Day 5

First thing Mug of hot water, lemon and spices

Breakfast 1 chopped prune, handful of blueberries, 2 tbsp plain yogurt, 2 tsp flax powder, 4 crushed pecan nuts, 1-2 mugs herbal tea

Lunch 1 wholemeal pitta stuffed with 1 mashed hard-boiled egg and a little yogurt, sliced tomato, sliced red pepper and cress

Dinner 75g (3oz) grilled fresh trout, lemon wedge, steamed carrot sticks and cauliflower florets

 

Day 6

FFirst thing Mug of hot water, lemon and spices

Breakfast 1 chopped dried fig, 1 chopped kiwi, 2 tbsp plain yogurt, 2 tsp flax powder, 8 pistachios, 1-2 mugs herbal tea

Lunch Sandwich of wholemeal bread, mashed avocado, chopped celery, 2 tsp tahini (pulped sesame seeds, available Holland & Barrett), chopped parsley or watercress

Dinner 75g (3oz) salmon steak, grilled with lime and ground ginger, steamed broccoli and green beans

 

Day 7

First thing Mug of hot water, lemon and spices

Breakfast 1 chopped dried apricot, 1 large chopped plum, 2 tbsp plain yogurt, 2 tsp flax powder, 3 walnuts, 1-2 mugs herbal tea.

Lunch 1 tbsp brown rice with lentils (defrosted from prepared pack), 1 slice tofu, 2 tinned sardines, cress

Dinner 75g (3oz) prawns, stirred into mild curry sauce, steamed sweet potato, cauliflower florets and peas

 

 

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