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 | |  | | E-book Category: Diet
E-book Title: Create Energy!
Author: Anne Mills
Book Description: Want to know what to eat to feel better?
...this is the book that has REAL answers!
- Written by a nutritonist and fellow sufferer who has had many wins against CFS & Fibromyalgia
- 50+ vitality foods listed
- Food types and energy thieves explained
- Secrets to maintaining energy, including
* when to eat
* snacks
* blood sugar maintenance
* food combining
* energising breakfast recipes
- Supportive Supplements - with suggested dosages
- Exercise - lots of realistic choices, starting from just breathing efficiently to create energy...
Selections taken from this book
Variety
If there is one secret about good nutrition, it is eating a variety of quality foods. This does not mean sitting down to a multi-course banquet or a huge mixture of foods each meal. Many people tend to eat a limited range of food that, in turn, limits the numbers of nutrients they receive. Others eat a set combination of food every day, day after day. The challenge then is to organise a different selection of foods for each separate day - this also allows for greater variety in taste sensations.
Planning your eating can help ensure that you are obtaining the widest range of nutrients through diversity of foods. Planning also takes away loss of energy in wondering what you might eat, aimless shopping, as well as the unnecessary expense of multiple trips to shop or having deliveries made.
A fun but effective way to provide a good variety, particularly in vegetables and fruits, is to choose a full colour spectrum. Various colours reflect different nutrients or anti-oxidants that the food contains
Vitamin C
This valuable vitamin is an antioxidant as well as possessing antiviral and antibacterial qualities. Vitamin C is needed for hundreds of metabolic activities and it lends support to the immune system. Its role is extensive but for CFS/FM sufferers it can improve energy levels and is helpful where adrenal depletion or exhaustion is experienced.
The body cannot manufacture or store Vitamin C and what the body does not require each day is excreted, so it is needed every day. Requirements of vitamin C are increased with use of antibiotics, analgesics, anti-depressants and a number of drugs. Choose a vitamin C with bioflavonoids as they aid absorption. Sustained release supplements allow gradual absorption to better maintain levels, but whatever form you choose divide the dose over the day.
Doses of up to 10,000mg daily have been suggested for CFS/FM but I find around 3,000mg, taken in separate doses over the day adequate (include the amount of Vitamin C in your multi and other supplements). I increase this to 6-8,000mg daily if I feel any cold or flu-like symptoms. Vitamin C is found in many food sources including alfalfa, asparagus, avocadoes, berries, broccoli, Brussels sprouts, cabbage, capsicum/peppers, citrus, kiwi fruit, mango, onions, parsley, pineapple, radishes, spinach, tomatoes and watercress.
More... | 
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