Welcome to week 2 of the January Boost challenge. Hopefully week 1 went well for you and you are already creating a healthy habit of staying hydrated. Drinking more water is an easy way to boost energy.
We all know that we should get our 5-a-day, but how many of us manage to do that on a consistent basis? According to the Healthy Ireland survey in 2016, only 1 in 4 of us manage to get our 5-a-day. If you are feeling low in energy, then getting your 5-a-day is extremely important – these fruits and veggies will be the main source of vitamins and minerals in your diet.
Many people rely on supplements to get the required micronutrients (vitamins and minerals). The problem with this is that supplements will never be able to replace a healthy diet rich in fruit and vegetables. When you eat a piece of fruit, you are getting a package of essential nutrients that your body requires.
Energy will never be at an all-time high without your recommended dose of micronutrients and the bests way to ensure that you are getting this is to eat plenty of fruit and vegetables in a variety of colours or, as they say, eat the rainbow!
How can I fit in my 5-a-day?
Swap honey or sugar on cereal for fresh or dried fruit, such as berries, kiwi, dates or raisins.
Power smoothies: blend vegetables (like spinach), fruit, avocado and yoghurt to get 3 or more of your 5 a day. This is great as a breakfast on the go or a healthy snack.
Snack on fruit and raw vegetables – e.g. banana and yoghurt, carrot sticks and hummus
Aim to make 1/3 to a half of your plate vegetables – try them roasted/as salad/stir-fried/as soup as they all count.
Go meat free – opt for a meat-free version of your favourite meal at least once a week – e.g. chickpea curry and rice, chilli with kidney beans, tofu stir fry with veg and rice, etc.
Jazz up rice – Adding vegetables, such as peas or sweetcorn, to your rice is a great way to increase your vegetable intake. You can put frozen vegetables into the saucepan halfway through the rice’s cooking time, or simply stir them through the rice for a couple of minutes after it has cooked.
Cauliflower rice – buy it ready made in a packet or simply pulse cauliflower in the food processor until it looks like couscous. Bulk up your rice by combining it with cauliflower rice.
Courgetti – make your own veggie noodles by spiralising a courgette. You either can bulk up your pasta noodles with veggie noodles or base your meal on courgetti.
So, there you have it: the key to boosting your energy is to boost your fruit and vegetable intake.
Can you achieve your 5 a day for the next 7 days? Get involved to reap the benefits.
More From The Boost Challenge:
Well done on getting to week 5 of the January BOOST challenges! By now you will hopefully be drinking more water, eating 5 fruit and veg a day, sleeping more and moving your body regularly. These healthy habits are not only manageable, realistic additions to your day-to-day life, but they will have a huge impact on your health long-term. From physical to mental health, each of these habits will help to BOOST your energy and health long-term.