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caption40 goodhealth. gm0213enep40.pdf Page 40 7/12/2012, 10:24:12 AM

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caption41 Want more get-up-and-go? Make these tiny health tweaks and enjoy surprising benefi ts. By Anna Magee ENERGY boosters quick B-fabulous “Having foods rich in B vitamins at breakfast helps us produce energy,” says dietitian Lisa Renn, founder of bodywarfare.com.au. When our lives become busy and stressful, our body uses up B vitamins quickly and we need to replenish them. “Plus, B vitamins are important because they help us make the fuel we need for energy from the macronutrients we eat such as protein and carbohydrates,” she adds. Ideal breakfasts? A poached egg with spinach and tomato on multigrain bread, or if you’re in a hurry, some high-fi bre cereal (look for cereals with 15g dietary fi bre or more) with milk and about eight to 10 almonds. Have a SHOT OF RED POWER Take a 10-minute walk Need energy to power through your workout? Take a leaf out of the books of a number of Olympic athletes and have a shot of beetroot juice before the gym. A study from Exeter University published this year in Medicine & Science in Sports & Exercise found that a small shot of commercial beetroot juice taken by cyclists before competition could increase their stamina and speed. The researchers believe its energy-promoting bene t was down to a substance in beetroot called ‘nitrates’, which helps the body use oxygen. The study used a small bottle of shop-bought beet juice. It doesn’t sound like much but it can give you more energy bang for your buck than any other tweak to your day. Researchers at California State University compared the effects of a brisk 10-minute walk and a chocolate bar on women’s energy. They found the energy effects of the walk lasted up to two hours (and when continued for three weeks, overall energy levels and mood were lifted), whereas the chocolate bar increased energy quickly but after an hour had upped tension levels. gm0213enep41.pdf Page 41 7/12/2012, 10:24:12 AM

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caption42 Our bodies are designed to exist in the perfect acid/alkaline state, says James Duigan, a trainer whose A-list clients include Elle Macpherson and Holly Vallance. “Most of us eat too many acidic foods, which stress out our bodies, stop us building lean muscle, slow our metabolism and make us tired,” he says. Signs your body may be too acidic include low energy, nasal congestion, head and joint aches. Cut back on acid-forming foods such as fatty meats, re ned sugars and trans-fats, he says, replacing these with plenty of alkaline-forming foods such as lemons and limes, all green vegetables, avocados, berries, melons and artichokes. “A great morning alkaliser is drinking half a litre of pure or spring water with the juice of one lime or lemon,” says Duigan. Spinach smoothie, anyone? Nutrition experts are now expounding the benefi ts of eating green vegetables at breakfast time. “A green smoothie or vegetable juice before breakfast can help balance blood sugar, reduce appetite and help maintain energy levels throughout the day by increasing the levels of nutrients the body takes in without increasing calories,” says UK-based nutritionist and medical herbalist Nadia Brydon. “Before breakfast, try a smoothie made with a few slices of cucumber, a bunch of spinach, a banana and a small handful each of raspberries and blueberries,” she says. To increase the antioxidant content even further, add chlorella, found in nutrient-dense green algae. It has been shown to increase oxygen levels in the blood and help the body maintain its energy levels, she says. Add water to your smoothie if you prefer a thinner consistency. GREENS TO YOUR MORNING Add some Peckish and drained come 4pm? Renn suggests opting for a large latte or cappuccino in place of an afternoon snack. “The caffeine gives you a hit and the milk gives you a shot of calcium and can take the edge off hunger and

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captiongm0213enep43.pdf Page 43 12/12/2012, 4:21 PM