AT Home with Dr Chris Steele - September 2011 - (Page 142)

STAY HEALTHY AT Y ou may try to eat well and hit the gym after work, but there’s no reason your healthy lifestyle has to go on hold when you’re in the ofﬁce. With a bit of know-how and some easy tweaks to your work regime, you can easily supercharge your health while you do your nine to ﬁve. Pay attention to the following key areas and you’ll notice the difference within a week. EAT FOR ENERGY Struggle to get going in the morning, or notice an afternoon slump? Some of that could be down to your diet. ‘Typically, most of us start the day SET GOALS with coffee or tea and ANOTHER THING cereal, have a lunch of THAT CAN KEEP YOU ENERGIZED sandwiches, and AND PUMPED FOR snack on chocolate THE WORK DAY throughout the day,’ IS SETTING TASKS says nutrition FOR YOURSELF consultant, Ian Marber (www.thefooddoctor.com). ‘But those trigger a spike in blood sugar; the body then pumps out the hormone insulin to bring glucose levels down, which causes your blood sugar to fall, so you feel tired and reach for another hit of sugar or caffeine to bring you up again, and so the cycle continues.’ These tips below show you what and when to eat for vitality through the day: Your food diary for the working day ● 7AM A glass of warm water with a little lemon squeezed in to hydrate your system (you tend to be dehydrated after several hours asleep). ● 8AM Porridge sprinkled with nuts and berries (or any other fruit) and topped with plain live yogurt. ‘The nuts and yogurt add protein, which help to keep your blood sugar steady, while the oats are high in bre for healthy digestion. The fruit is the rst of your ve-a-day of fruit and vegetables,’ says Ian. ● 9AM Cup of good co ee. ‘If you really must have ca eine, enjoy one cup of good co ee or tea at your desk and savour it,’ says Ian. Although co ee and tea contain ca eine – not great for balanced energy – they are also rich in health-giving antioxidants. ● 11AM Pear with a handful of almonds. ‘You need to eat again now to prevent a fall in blood sugar,’ says Ian. ‘While fruit is very good for you, it’s important to eat something containing protein – such as nuts or seeds – along with it to slow the release of glucose.’ And have a glass of water – dehydration is a major cause of fatigue. ● 1PM Cold chicken on rye bread with salad. This provides the ideal balance of protein with slow-releasing carbohydrates to keep you going all afternoon – plus a hefty dose of nutrients. Or choose from What’s In Your Lunch Box? (right). Don’t forget your water! ● 4PM Oatcake with hummus and carrot sticks. To dodge the afternoon slump, avoid sugary foods and eat a combination of protein and slow-releasing carbs. If you really want a cuppa, try green tea, higher in antioxidants but lower in ca eine than your regular builder’s brew. 142 | SEPTEMBER 2012 http://www.thefooddoctor.com

Table of Contents for the Digital Edition of AT Home with Dr Chris Steele - September 2011

EDITOR’S LETTER
A DOCTOR’S WELCOME
NEWS UPFRONT
SAVE THE DATE
A SENSITIVE TOUCH
UNDER THE HOOD
CELEBRITY HEALTH SECRETS
THE BIG INTERVIEW
TV HIGHLIGHTS
WHAT A MARVEL
OUCH, THAT HURTS
A HAPPY HEART
WAVE GOODBYE TO SMOKING
EYE SEE!
AN EARFUL
THE LOWDOWN ON DIABETES
HARD TO STOMACH?
GUT REACTION
ARTHRITIC AND UNDER 30?
SHRINK ME
FIGHTING FIT
BREAST CANCER
BOOST YOUR BONE DENSITY
TRYING TO CONCEIVE?
VEIN HOPE
ON THE BALL
CAN HE BREAK HIS PENIS?
TIME FOR A TOP UP
ULTRA SWIFT SUPPERS
SO, YOU THINK YOU’RE EATING RIGHT?
GLUTEN-FREE FOODS ON TEST
AGE-PROOF YOUR FACE
PEARLY WHITES
COSMETIC SURGERY
COMING SOON
TOP HEALTH TIPS
WORK WELLNESS
DON’T SWEAT IT
PLANNING AHEAD
STAYING MOBILE
LAST WORD

AT Home with Dr Chris Steele - September 2011