Get Pumped with Ian-10 tips to stay energized!
Top 10 Tips to Stay Energized All Day By Monique Ryan, MS, RD
Courtesy of Yahoo.com
1. Start the day right and eat breakfast. Combine a whole grain with fruit, skim dairy, or soymilk, and even add some lean protein to the mix to sustain energy levels throughout the morning. I suggest oatmeal with yogurt and a banana for a balance breakfast. If you do not drink milk, than try out Lite Mueslix with soymilk and blueberries. If you are not a big fan of oatmeal than try Frosted mini wheat cereal with fresh strawberries and a cup blueberries.
2. Have a mid-morning snack. Combine a protein and a carbohydrate. It is fine to be hungry mid-morning, so honor your hunger and give your body fuel when it is asking for it. Try yogurt with a peach, low fat string cheese with an apple, or cottage cheese and grapes. Cottage cheese if full of protein just like our favorite supplement Whey! Cottage cheese is a favorite food among bodybuilders for its high content of casein protein while being relatively low in fat.
3. Eat lunch on time. Don’t push back lunch until you are ravenous. Instead, eat your mid-day fuel right on time to keep your blood glucose levels nice and steady.
4. Boost your mental energy. Nature’s nutrition for the brain is omega-3 fatty acids. Add light tuna or salmon to your lunchtime food choices, in addition to walnuts, tofu, and canola oil. If you are allergic to soy and fish products, than try walnuts and hazelnuts! Healthy fat keep you feeling full for a longer period of time, so add small amounts to meals and snacks. Some good choices include avocado and almonds.
5. Start the day with moderate caffeine levels and keep caffeine intake modest. While it does increase mental energy, too much caffeine may lead to energy highs and then lows, and it can interferes with quality sleep. Coffee also stains the teeth, my suggestion drink some orange juice in the morning or make a protein shake. It will give you the energy you need without the crash!
6. Limit processed foods high in sugar. Avoid the office candy jar, treats, and vending machine whenever possible. Processed foods do not provide sustained energy and can result in low-energy moments during the day. If you need to have your chocolate, my suggestion, drink a cup of hot chocolate. Hot chocolate with non-fat milk is 100 calories!
7. Consume foods high in folate. Higher levels of blood folate have been associated with faster and better thought processing. Good sources include lentils, chickpeas, black beans, asparagus, broccoli, avocado, and orange juice. Also important are vitamins B6, found in bananas and spinach, and B12, found in lean proteins and skim dairy products. Don’t forget these supplements on your shopping list too!
8. Have an afternoon snack. If dinner is late or if you have an evening workout scheduled, fruits, vegetables, and low-fat yogurt provide energizing carbohydrate.
9. Consume complex carbohydrates that contain fiber. The fiber allows the carbohydrates to be released more slowly, providing sustained energy. Opt for whole grain bread, whole-wheat pasta, brown rice, and whole grain cereals. Make sure it is whole grain. Always check the ingredients.
10. Stay hydrated. About two-thirds of our body is water, and dehydration can contribute to reduced energy levels. About 80% of the fluid we consume comes from the fluids we drink, and the other 20% comes from foods. Always drink when you are thirsty, and have water available during the day to hydrate regularly. Men should have about 13 cups and women should have about 9 cups of total beverages a day. My suggestion, if you are tired of buying bottled water, invests in a water filter. A water filter will save you money and help the environment! You can get several different filters. There are filters that attach to the facet, a pitcher filters, and filters that are installed under the sink. The choice is yours!
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