Using your favorite food and drink to fight fatigue and leave you feeling energized!
Many foods claim to battle the bulge and even claim to win the war disease, but some foods can rescue us in the bout of the everyday “blahs”. A few easy tips and tricks can help you feel more energized, increase productivity and even give you a more positive outlook on life!
Combine Carbs with Protein- Eating high carbohydrate food (think bagel, crackers, fruit) gives your body a boost of energy as the glucose (sugar from carbohydrate) enters your bloodstream. That energy is short lived unless it is supported by the long lasting effects of protein or healthy fat. Try this balance with your snacks, for a sustained boost of energy throughout the day.
Apple + Peanut Butter
Yogurt + Handful Granola
Bagel Thin + Tofu Cream Cheese
½ Turkey Sandwich
Cup Bean Soup
Crackers with Cheese
Eat High Energy Foods- Eating foods that are high in energy (calories) without being bulky can leave you feeling fueled but not full. Stay fast on your feet by trying some of these quick, high output snacks: roasted almonds, fruity trail mix, crunchy granola bar sandwiched with a spread of peanut butter, 2% greek yogurt, string cheese wrapped with turkey and a tortilla.
Limit Caffeine- Drinking too much caffeine(>2 cups/day) can make daily grind seem all uphill. Caffeine, a stimulant that provides the central nervous system with a jolt of “let’s party”, wears off quickly and can leave you dehydrated and hungry. The effect of caffeine can suppress appetite and inhibit your body from using its own internal hunger cues. This leaves you under-fueled and thirsty for more caffeine. Fight the urge to get yet another cup of coffee by heading outside for some fresh air, taking a lap around the office, or even better, fueling up with foods that fight fatigue.
Drink Water- Often the biggest battle to staying hydrated is forgetting to drink. Have a water bottle or pitcher of water at your desk at all times. Add a reminder to your calendar or phone to get up for a drink. Flavoring the water with fresh fruits (oranges, lemons, limes) can add zest. Using sparkling water flavored with a splash of fruit juice is a great alternative to soda and artificially sweetened beverages. Drink at least half your body weight in ounces per day (200lb person, drink 100 ounces/day).
Follow these quick tips, add in a few hours of sleep and you will be well on your way to fighting what is often the biggest battle of the day, our own sleepy eyeballs.
Emily Edison is a registered dietitian and the owner of Momentum Nutrition & Fitness in Seattle. Momentum provides nutrition coaching to energize your life! Check us out on the web: www.momentum4health.com