Do you know the feeling that you are always tired no matter how long you sleep? At work you yawn like crazy and those ten coffees don't solve the problem. Perhaps your fatigue has a deeper cause.
You can often tackle that fatigue with small adjustments to your daily routine. This way you can literally eat energy even with the right food!
That's why today I'm sharing several tips and 4 recipes to beat this fatigue with nutrition.
Are you ready for it? You can expect all this:
3 Simple tips to tackle fatigue
Fatigue can often be prevented by proper nutrition. Certain substances can work wonders! But which food really helps against fatigue?
I list some tips and nutrients against fatigue.
1. Don't eat fast sugars
Sugar is used in almost everything these days. It contains no useful substances and is therefore best avoided. It does provide an energy boost, but you soon get a slump.
In addition, sugar is also linked to diabetes and would even cause cardiovascular disease. It also causes fluctuations in blood sugar. This often makes you crave for sweet things. Sugar also has an addictive effect.
There is a difference between fast and slow sugars:
- Fast sugars , also called simple carbohydrates, are quickly absorbed into the blood. This will cause your blood sugar to rise quickly and then you will quickly suffer from a dip. It is therefore best to avoid these sugars.
- Slow sugars (complex carbohydrates), on the other hand, give you energy for a long time. They are absorbed slowly and digested more slowly. The energy is therefore not used directly.
But how do you see the difference between slow and fast sugars? You do this by learning to read labels. Manufacturers are never going to use the word 'sugar'. They mention other words to disguise it. Names ending in –ose or –syrup are often sugar. More information about labels can be found here.
I briefly list which foods with fast sugars you should avoid.
Foods with fast (hidden) sugars include:
- Various breakfast pastries
- Canned vegetables
- frozen meals
- Ready meals
- Biscuits, candy, snacks (…)
- Spread for the sandwich
- Dressings, sauces
- Fruit juices
Food with slow sugars that give a lot of energy:
- Vegetables
- Rice
- Pasta such as pasta
- Bread
- Potatoes
- Legumes
It is best to always opt for the whole-grain variants. These contain much more fiber and are therefore healthier!
2. Eat magnesium and iron rich foods
A lack of magnesium and iron can cause fatigue. You should take in about 400 mg of magnesium and 9 to 14 mg of iron daily. This has been shown by various studies. The daily amount depends on factors such as gender and age.
These substances are very important for the proper functioning of the body.
Magnesium ensures strong bones, improves concentration and provides better resistance to stress. In addition, it is also good for the heart and lowers blood pressure.
Iron ensures the formation of hemoglobin. This ensures that oxygen is transported to the cells in the body. In addition, iron also ensures the production of enzymes. It is therefore indispensable for the proper functioning of the body.
That is why it is important to eat iron-rich and magnesium-rich foods. Yet many people do not get the daily amount.
Iron-rich foods
There are two types of iron: heme iron and non-heme iron. Heme iron is found in animal foods such as meat, chicken and fish. Non-heme iron is found in plant foods such as bread, nuts, spinach, legumes and other whole grain products.
Vegetarians often get less iron from food. This is because the body absorbs heme iron from meat better than non-heme iron from plant products. That is why vegetarians eat meat substitutes.
Magnesium-rich foods
Magnesium is found in many foods including leafy green vegetables such as spinach and kale. It is also in legumes, nuts, avocado, dark chocolate, bananas, whole grains and tap water.
3. Take in enough vitamins
Vitamins are crucial for our metabolism. There are 13 vitamins in total, each with their own benefits. I briefly list some vitamins and their benefits.
- Vitamin A ensures that the immune system works properly. This is mainly in fish, dairy products and margarine.
- Vitamin B is good for the combustion of carbohydrates. This gives your body energy. There are different types of vitamin B. Vitamin B1 is for example in legumes and grain products.
- Vitamin C strengthens the resistance, this is mainly in fruit and vegetables.
Recipes against fatigue
With the right nutrition you can literally eat energy.
No inspiration? I share 4 recipes with which you can easily conjure up something delicious on the table.
1. Beetroot burgers with avocado sauce
This recipe is one from Howabouthealthy.be .
Leen Pairon guides women towards a healthy lifestyle. With the motto 'vegetables make your body happy' she uses the tastiest vegetables in her dishes.
Ingredients
(For 2 people or 4 small burgers)
- 125g beetroot
- 100g oatmeal
- 2 organic eggs
- 1⁄2 red onion
- 1 clove of garlic
- Pepper and salt
- Butter or coconut oil
- 1⁄2 avocado
- Juice of 1⁄2 lemon
- 1 teaspoon cumin powder
- Pinch of cayenne pepper
- Pepper and salt
- 50g arugula
- 1 tomato
- 1 small eggplant
Preparation
- Wash the eggplant and cut into slices. Sprinkle the slices with coarse salt and let them stand for half an hour so that the moisture can draw out. Then rinse off the salt and pat dry with kitchen paper.
- Peel and grate the red beets. Chop the red onion and press a clove of garlic. Put the beetroot together with the oatmeal, eggs, red onion, garlic and salt and pepper in a bowl and mix until you get a solid mass. Make 4 firm burgers with your hands.
- Remove the avocado from the skin and put it together with the juice of 1⁄2 lemon, a teaspoon of cumin powder and a pinch of cayenne pepper in a measuring cup and mix with a hand blender until smooth. Season with salt and pepper to taste.
- Cut the tomato into slices.
- Heat up a grill pan and grill the eggplant slices on both sides.
- Meanwhile, put a pan on the fire and let some butter or coconut oil melt in it. Place the beetroot burgers in the pan, press them down with a spoon and brown on each side.
- Then you can start assembling the burgers. Start with an eggplant slice. Place the beetroot burger on top. Put a spoonful of avocado sauce and a slice of tomato on top and finish with an eggplant slice. Serve with some arugula.
2. Iced matcha latte
You can therefore fight fatigue through healthy food, but also with the help of energy-rich drinks. And no, I'm not thinking about energy drinks because they are full of bad ingredients.
A good example of energy-rich drinks is matcha latte. From iced matcha latte you get a real energy boost for about 5 hours. In addition, it is packed with antioxidants, about 137 times more than regular green tea! It is also super refreshing in the summer. And making it yourself, that's easy!
Ingredients
- 400 ml coconut milk
- 110 ml almond milk
- 1 teaspoon matcha powder
- 1 tsp coconut oil
- 4 drops of vanilla extract
- ½ spoonful of cinnamon
- 5 ice cubes
- Pinch of sea salt
Put everything in the blender, mix it and enjoy!
3. Zucchini, salmon, ricotta and spinach lasagna
If anyone is known for healthy recipes, it's Sandra Bekkari! This zucchini, salmon, ricotta and spinach lasagna recipe will give you the energy you need.
Ingredients
(For 2 servings – 40 minutes)
- 1 large zucchini
- 100g smoked salmon, good quality
- 1/2 onion, finely chopped
- 1 garlic clove, crushed
- 100g ricotta
- 30g grated cheese gratin
- 200g young spinach
- 1 tbsp pesto genovese
- Dill
- Pepper and salt
- Nutmeg
- Splash of olive oil
Preparation
- Preheat the oven to 180°C.
- Cut the zucchini lengthwise into 0.5 cm slices and sprinkle with salt to remove most of the moisture.
- Heat a pan with olive oil. Stew the onion and garlic until the onion is translucent.
- Add the spinach and stir, cook until all the spinach has wilted. Remove any excess moisture from the spinach.
- Add the ricotta, half of the grated cheese and pesto and season with nutmeg and pepper. Keep aside in the pan until further use.
- Take a baking dish and grease it with olive oil. Cover the bottom with the zucchini slices (first remove the salt and moisture from the zucchini with some kitchen paper). Brush the zucchini with a layer of ricotta and cover again with zucchini slices. Put a few slices of smoked salmon and dill on top, cover again with zucchini slices. Repeat this step until all ingredients are used up and finish with a layer of ricotta on top. Sprinkle the remaining grated cheese over the ricotta.
- Place in the oven for 25 minutes until the cheese is golden brown and the zucchini is cooked through.
4. 'Flat Belly' Breakfast: Piña Colada Smoothie
Julie from Julie's Lifestyle regularly shares healthy recipes. These recipes are raw, vegan and keto and boost your energy.
Be sure to try this recipe for a ' flat stomach breakfast '. With this you start the day healthy!
Ingredients
- 1 can (1 ½ cups) coconut milk
- 1 cup frozen pineapple
- ½ ripe avocado, pitted
- Juice of ½ small lime
- 1 tablespoon of MCT oil
- 2 to 4 handfuls of spinach
- Optional: few drops of pure stevia, spirulina, turmeric + twist of black pepper
Preparation
- Blend all ingredients into a creamy smoothie. Add some water if necessary depending on how liquid you want it. You can also add a few drops of stevia for a sweeter taste.
- Add some turmeric and spirulina to the detox smoothie if desired.
