ENERGISE YOUR DAY

Emily Lavellewww.optimumwellness.ie

OVERVIEW

• Energy Balance

• Questionnaire

• 5 Top Tips

• Meals

• Food => Energy • Excess is Stored• Naturally Fluctuate

HEALTHY ENERGY LEVELS

ENERGY SLUMPS?• Carbohydrate Rich Meal / Stimulants• Glucose Increases very high• Body Responds => Insulin• Glucose Decreases very low• Cravings• Stress

ENERGY SLUMPS?

• Low Blood Sugar => Stresses Body• Fight or Flight response

QUESTIONNAIRE

ENERGY SLUMPS?

High Blood Sugar

Low Blood Sugar

If you have underlying illness / problem or are on medication then these symptoms could be related to that. Always check with your doctor.

TOP TIPS FOR BALANCE

• 3 Meals & 2 Snacks daily

• Balance Meals

• Protein

• Reduce Stimulants

• Manage Stress

‒ Move

‒ Me Time

BALANCED MEALS

BREAKFAST• Wholesome Cereal: Porridge, All Bran, Bran

Flakes, Weetabix sprinkle with nuts / seeds• Overnight Oats with nuts/seeds, fruit• Wholemeal Brown Bread e.g. Mc

Cambridge's with nut butter• Eggs with wholemeal bread• Homemade / Sugar Free Granola / Museli

with live natural yogurt, fruit, sprinkle with nuts / seeds

• Smoothies – balanced• Banana Pancake

LUNCH• Wholemeal Bread, Pitta, Rolls with Lean Meat

& Salads.• Salads: Lean Meat, Beans, Brown Pasta /

Rice with Smoked Mackerel, Tuna, Smoked Salmon

• Baked potato with Salad, Tuna Mayo, Lean Meat, Cheese, Chicken & Sweetcorn.

• Sushi• Soup – include protein e.g. fish or bean soup

SNACKS• Wholesome Crackers e.g. Oatcakes,

Ryvita with Hummus, Nut Butters• Fruit with Seeds / Nuts• Vege Sticks with hummus

DRINKS• Water• Herbal Teas• Occasional Tea/Coffee

MOOD BOOST PROGRAM

Feel Energized, Motivated with a Zest for Life

Learn to eat the right foods, make the right lifestyle choices and have the right attitude.  

Start your FEEL GOOD journey today!

BALANCE

Look after your body, it’s the only place you have to live!

LOW GLLow GI?• Quality of carbohydrate • Fast or Slowly release

Low GL?• Quality and Quantity of carbohydrate

• Weight Loss• Food Plan for life!