Top 10 Energy-Boosting Nutrition Strategies
6.Say yes to snacks
Getting a near-steady supply of food energy throughout the day helps keep your blood sugar level and your energy level up. Letting yourself get too hungry causes your blood sugar to crash, leading to feelings of sluggishness and, often, cravings for junk food. But of course it is important to choose your snacks wisely.
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A smart snack wont come from a vending machine or in a 100-calorie pack; in fact, these foods typically dont provide the mental boost in energy that youre craving, and youre often left feeling even more tired than before. Real food is the best source of real energy. Combining complex carbs with protein and fat provides lasting energy, because the fiber, protein, and fat slow the release of sugar into the blood, helping to prevent energy dips and overeating.
Some great snack ideas include a mix of nuts and dried fruit (about one half ounce of each); a container of plain yogurt topped with 2 tablespoons of natural granola; 3 cups of air-popped popcorn tossed with 1 teaspoon of olive oil and a sprinkle of sea salt; 5 whole grain crackers with 5 baby carrots and a quarter cup hummus; a half cup of berries and an ounce of walnuts, an ounce of baked or whole-grain chips with tomato salsa, or a small apple sliced and dipped in 2 tablespoons of almond butter.
7.Drink for energy
Being properly hydrated is a very easy and effective way to keep your energy high. The body needs water, and lots of it, to function optimally. You can skip the vitamin waters and energy drinks which, unless youre an endurance athlete, just add unnecessary calories and expense. So keep a fresh and ready source of water by you at all times, and sip at least 1 cup every 2 hours. Tote a reusable bottle with you wherever you go. Bonus: all those extra trips to the restroom help you to move more.
8.Become the designated driver more often
Since alcohol is a depressant, it can contribute to low energy. Ironically, it can also act as a stimulant several hours later, which can disrupt your sleep cycle and cause fatigue the next day. If you depend on a nightly drink to fall asleep or overindulge over the weekends, you may find that cutting out or down on alcohol improves your energy considerably.
If you wish to indulge occasionally, red wine is a good choice for its antioxidant content. (Disclaimer: individuals taking certain medications, and those suffering from certain forms of anxiety, high blood pressure, or dependence issues should avoid alcohol completely. Ask your doctor.)