Regular exercise and a balanced diet are the keys to feeling full of vigour. In the second instalment of her energise programme, motivational speaker JO SALTER explains how simple techniques can help you get the best from your body
EAT WELL
You can make a major difference to your energy levels by adopting healthier eating habits. Just follow our 10 steps to creating a better, more balanced diet.
Have breakfast. Having something to eat first thing will kick-start your metabolism, which means you will burn more calories during the day than if you had skipped breakfast.
Little and often. Ideally, you should have five to six small meals a day as this will keep your blood-sugar levels stable and will decrease cravings and mood swings.
Avoid sugar. Refined sugar is toxic to the body and will use up your store of nutrients.
Reduce caffeine. It's a drug that stimulates the nervous system. It is a quick pick-me-up but your energy levels might well slump later on.
Know the signs. Start eating when you recognise your physical hunger signs. Eat slowly, savour your food and stop when you are comfortably full.
Drink plenty. Around 60 per cent of your body's weight is water and so even mild dehydration can sap your energy and cause headaches. You should be consuming around two litres, or 3½ pints, a day. However, drinking too much at once can wash away essential salts and leave you feeling light-headed.
Eat high-energy foods. Those with a low glycaemic index (a low GI score means there is only a small change in the blood-glucose level after eating them) include potatoes, apples, pears, oranges, spaghetti, basmati rice and baked beans. Whole grains are also slow-releasing for sustained energy.
Moderate alcohol. A hangover is the ultimate energy sapper, causing severe dehydration, an upset in blood-sugar levels and an overload of toxins.
Get the balance right. Mix different food groups so you have a combination of fruit and vegetables plus protein and complex carbohydrates. It is not just eating the right stuff but ensuring that your body can absorb the nutrients it needs.
Detox for a day. Give your body a break from trying to metabolise all the snacks and foods you are eating and allow your liver to get on with the job it has been designed to do and cleanse your system. Living off juices can increase the antioxidants in your body
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