tired

You are in a post-lunch meeting. But all you can think about is how much nicer it would be to be at home, tucked in bed.You find yourself nodding off at the precise moment, the boss looks in your direction and you wonder why it keeps happening.

There’s a term for it: Post-lunch slump.

The reason for this lethargy could be what you are eating and how you are eating it. To combat this, how about changing the way you do both? You have probably heard of power walking, power dressing and power naps. But have you ever heard about power eating? I like to define it as using food to get the most efficient workday possible. The key to understanding this concept is to recognise that your energy level is closely tied to your blood sugar levels.The more unstable it is, the greater the spikes and crashes, and the more exhausted you feel. Eating right and eating frequently can combat this.

EAT SLOW

First, eat slow-release sugars. Every single little thing you eat gets converted by your body into glucose i.e. sugar, be it a sandwich, sprouted salad or even vegetable juice.Some sources of sugar are simple carbohydrates like pastries, sugary drinks and dessert that spike your blood sugar levels only to send them crashing down later. Which is why eating these foods feels great at first but then start making you feel run-down. Instead of simple, go for complex carbohydrates. They are slow-release sugars that take time to get converted into glucose, making the effect gentler on your body and providing you with steady streams of energy through the day. Sources of complex carbs are green veggies, whole-grain foods like pasta and oatmeal, beans, dals, peas and starchy vegetables like potatoes and sweet potatoes.

EAT TWO

Second, eat every two hours. Eating every two hours helps to keep your sugar levels stable. Instead of eating three big meals through the day, why not break it up into six or eight smaller meals? Smaller quantities will provide a regular and sustained burst of energy that will keep you alert and competitive through the day.

EAT LOW

Third, avoid fatty and rich foods. Rich, heavy foods make you feel sluggish and lethargic. Even if the boss is whipping out his expense card to take you out, try and limit fatty foods by exhibiting portion control. Your body -and your job -will thank you for it.

As you flop on your couch, lie down and stare at the ceiling, you wonder why you are so exhausted. It was not the day that had been longer or more eventful than usual so what’s making you feel so tired?

Summers are one of the biggest causes for energy depletion. The obvious solution, of course, is to drink a lot of fluids: 10-12 glasses a day is not just preferred, it’s mandatory. Mix it up as well. Top up with chaas, nimboo paani, and the like to have a productive day. But that’s not why I’m writing this column. My point is that what and how you eat could also be the reason of your fatigue.

The best way to explain the relationship between energy levels and nutrition would be to understand it in terms of your blood sugar levels. Your blood sugar level needs to be stable through the day for you to feel energetic. Certain foods help keep it stable while others spike it (making you super energetic in the short term) and then send it crashing down (making you feel so tired at the end of the day, that it’s hard for you to even lift your finger), not to mention the temper flares.

Sugary and High GI foods, like cakes, chocolate, sweets, sugary drinks, cocktails, white flour etc., spike your blood sugar. Opt for the following slow-release sugars and eating habits to feel better.

1. FRUIT

You’d be surprised at how beautifully fruit helps you feel energised and active. About three medium-sized seasonal fruits a day -each eaten at different times and at least two hours apart -is a great and fairly unobtrusive way to snack with benefits.

2. FRESH VEGETABLES

Whether you make a salad or a freshly cooked bhaji, eat them as a main dish or include them as a sneaky side show, invite more fresh vegetables in your life. In addition to managing your sugar levels, they overflow with vital vitamins and minerals, which are good for you. During peak summer, I prefer my veggies raw, sans he extra masalas and garlic-ginger paste chop them finely, add some healthy sprouts, chat masala and fresh coriander chutney. Chilled yogurt and rice can be happy adjuncts to make a complete meal.

3. VEGETABLE JUICES

Even unsweetened fruit juices are high in sugar. Vegetable juices work brilliantly to keep your body functioning well. Blend three different raw vegetables in a mixie. Add half the pulp back to the juice, top up with water, and season to taste. Drink daily.

4. GOOD QUALITY PROTEIN

Egg whites and lean protein are key to beating fatigue. Red meats have a lot of saturated fats and the body takes more effort and time to digest it, ultimately making you feel sluggish.

5. BREAK UP YOUR MEALS

Eating every two hours works brilliantly to manage your sugar levels, giving you a moderated supply of energy throughout the day. All you have to do is break up your three square meals into smaller meals; it’s really that easy.

Eat complete