There are many reasons why we are in a good or bad mood. Stressful phases in life, little sleep, and the change of seasons or weather conditions are common factors that drain our strength and lead to us feeling exhausted, exhausted, and constantly tired. In addition, the individual lifestyle, especially the diet, has a major influence on our energy balance and our mood.
Conversely, this means: If you live according to the anti-tired diet and replace all those foods that burden the organism instead of providing it with valuable energy, you will soon feel much more alert, vital and more productive.
As is so often the case, the blood sugar level plays an important role when it comes to our energy balance and our well-being. If it is in balance - if it is neither pushed up all of a sudden nor does it fall rapidly - we feel more balanced, more productive and more motivated. Also to maintain a slimming diet or a fitness program. If he is out of balance, we start to “ride a roller coaster” metabolically and move between hunger pangs, a feeling of fullness, thirst for action and total exhaustion. Foods that are high in sugar and / or fat, are difficult to digest or contain a lot of carbohydrates require a lot of energy, cause blood sugar fluctuations, slow down the metabolism and can have dehydrating effects. Specifically, the following foods should be avoided and replaced:
Grandma's roast pork, fatty steaks and processed sausage products are delicious, but in the anti-tired diet they are consistently replaced by tender poultry meat and lean sausage varieties (such as boiled ham or turkey slices). In addition, ready-made, rich marinades should be avoided entirely and the meat should be prepared with essential vegetable oils (instead of butter or lard); or cooked in a little broth and with fresh vegetables in the oven with low calories. The same applies to fish: fatty, smoked, cured or marinated varieties (such as tuna and salmon) are difficult to digest and make you tired, lean fish fillets (such as plaice, cod and pikeperch) provide valuable energy and increase vitality. Best to combine with vegetables fresh from the market and fresh herbs.
Fatty, high-calorie food is difficult to digest, makes you tired and is detrimental to the figure; in addition, a (too) high fat content can have a negative effect on mood, concentration and sleep quality. In particular, foods that contain a lot (or only) of saturated fatty acids should be avoided. These include fried foods, certain sausage and meat products, butter and lard, cream, ready-made sauces, all kinds of pastries or chocolate. The so-called “good” fats, on the other hand, include foods that provide the organism with unsaturated essential fatty acids that can not only be better utilized and converted directly into energy, but also play a central role in metabolism and general health - for example Contribute to the support of important organ, brain and nerve functions and ensure healthy joints. Ideal sources of fat for more vitality are olives and olive oil, rapeseed oil, nuts (especially walnuts), avocado, salmon and mackerel.
Have you ever heard of the term “pasta party”? This is what competitive athletes and racing cyclists call the ideal meal before a competition: spaghetti! Because carbohydrates such as pasta, rice and potatoes are considered to be quick sources of energy and easy to digest. However, instead of the classics made from white flour and fatty (or sugary) sauce, wholegrain and vegetable variants should be served better, whose complex, long-chain carbohydrates keep blood sugar in balance, provide the organism with valuable fiber and energy and increase performance - instead of just to make you full and satisfied! In addition to whole wheat pasta and rice, couscous, bulgur and chickpeas are also becoming increasingly popular.
It is actually clear: sweets, chocolate and nibbles like chips are full of unhealthy components and make the blood sugar soar at first and then plummet into the abyss - an effect that immediately prompts us to organize supplies. What follows is one ravenous hunger attack after the next and finally an uncomfortable feeling of fullness as well as holistic heaviness and fatigue. It is therefore worth not buying sweets, chocolate and chips in the first place and instead relying on healthy nibbles such as raw vegetables, berries, grapes, sour fruit and (unsalted) nuts. Also recommended for a cozy Netflix evening!
A latte macchiato contains significantly more milk than coffee - are you aware of that? So whoever enjoys 1-3 of them daily (or even more) consumes more milk than initially expected. In addition, there is butter, cheese, yoghurt and quark - for many a regular part of breakfast and dinner. Although dairy products have all sorts of healthy components, for example because they are rich in calcium and are good for the intestinal flora, they can have a negative effect on digestion and well-being. For example, if there is an (undetected) intolerance to lactose or the fat content is too high. Try to replace the classic cow's milk with herbal alternatives as often as possible. Oat and soy milk, for example, are popular - whether for cooking, in muesli or in coffee! Pay attention to the fat content and do not use any finished products (such as soy cocoa).