Top nutrition tips for common problems.
KEY POINTS:
No energy
Switch your muffin for a baked kumara at morning tea. Consuming high-glycaemic index foods (those that cause large fluctuations in blood
sugar levels) is a common culprit in fatigue and energy problems. By choosing low-glycaemic index foods, you can provide your body with
sources of longer-lasting energy, and help avoid the feeling of energy peaks and valleys. Good examples of low-glycaemic index foods include root vegetables such as kumara, yams and celery, and wholegrain products.
Eat within 45 minutes of waking. Eating breakfast is like laying the foundation for a house. If this is not done properly, it does not matter how well the house is built, it will come crashing down sooner or later. If you skip breakfast or consume too little, you will crash in the afternoon and look for a "quick sugar fix" to boost energy levels. A great all-round breakfast is fresh fruit, yoghurt and some nuts. If you prefer something warm in winter try quinoa (a South American grain high in protein, low GI, and easy to digest) with honey and almonds.
Can't sleep
Eat celery. By eating a couple of stalks of celery 20 minutes before going to bed you can lower levels of stress hormones and reduce blood
pressure, which will improve your sleep.
Peanuts and milk before bed. Both peanuts and milk contain L-tryptophan (a precursor of the sleep-inducing substances serotonin and melatonin) and calcium (calcium helps the brain use the L-tryptophan to manufacture melatonin). Making more L-tryptophan available, either by eating foods that contain this substance or by seeing to it more L-tryptophan gets to the brain, will help you sleep. Other foods high in the sleep-inducing amino acid L-tryptophan include pumpkin seeds, cottage cheese, cheese, hummus and sunflower seeds.
Avoid alcohol. Consuming alcohol before going to bed can promote sleeplessness. Alcohol stimulates the secretion of adrenaline, which
can cause irritability, nervous tension and insomnia. Not what you want for a good night's sleep.
Bad skin
Avoid caffeine and alcohol. Avoid excessive amounts as these drain
moisture from the body, causing dry, lined skin.
Snack on carrots. If you suffer from acne or breakouts, try consuming carrots, pumpkin and dark leafy greens for beta-carotene (the body converts available beta-carotene into as much Vitamin A as it requires, which is an important antioxidant for healthy skin, teeth and bones), and chicken and fish for zinc (aids in cell growth and repair).
Black tea bags for black circles. Many people suffer from dark circles under the eyes. This can be caused by lack of sleep, poor diet, genetics and complexion. A great way to reduce the appearance of these dark circles is to tighten the skin around the eyes and give them a nice glow. Black tea bags do just that. Brew a cup of black tea and use the cooled tea bag on your eyes.
Feeling down
Snack on pumpkin seeds. As a result of the levels of L-tryptophan (a naturally occurring amino acid that is a precursor for the mood-regulating substance serotonin, which is the brain neurotransmitter linked with pleasure) in pumpkin seeds, they have been suggested to help remedy depression.
Add brown rice to your lunch. Brown rice can help trigger the release of the body's feel-good chemicals, serotonin and norepinephrine.
Avoid salty foods. Salt increases blood pressure, depletes the adrenal
glands and can cause emotional instability. Use a salt substitute and avoid foods high in salt such as bacon, ham and sausages.
Extracted from Downsize You by Lee-Anne Wann (Penguin NZ, $25, available now)
