Low on Energy?

Many people ask me how they can have energy throughout the day. They say they feel tired and wonder if there is anything they can eat that will give them more energy. Food is how your body fuels its engines, the right food will give you more lasting energy. An interesting article appeared in the Weill Cornell Medical College newsletter called “Avoid the Energy Roller Coaster”. What hints do they offer to keep you energized throughout the day?
       
     ADD TO YOUR DIET  
      1.  Complex Carbs – so many people are “avoiding carbs”. And yes, there are carbs you should avoid such as foods with refined carbs, the added sugar and white flour carbs. But many complex carbs will not only provide energy but more longer lasting energy.
  • Whole grains – these complex carbs will re-fuel your engines, have fiber to fill you up and will provide more lasting energy than refined carbs. Whole grain crackers, whole grain bread, even whole grain chips
  • Legumes, beans – hummus is a great addition to crackers for an energy boost.
  • Vegetables – like carrots, zucchini, radishes, asparagus – have carbs but are low in calories
  • Whole fruits – any whole fruit would be a great way to get an energy boost. Whole fruits have the fiber often missing in juices.
 2.  Eat every 3-4 hours. You may be low in energy reserves because you don’t eat often enough. Doesn’t have to be a meal but a healthy snack that includes some complex carb and protein would be a great energizer.
3. Protein – protein foods provide lasting energy. Good to have the complex carbs for immediate energy, then add some protein for more lasting energy.
  • Low fat protein – low fat yogurt, low fat milk, make a smoothie
  • Lean cuts of meat – chicken
  • Cheese – reduced fat cheese 
      4. Breakfast – skipping breakfast can lead to low energy in the late morning. Breakfast means, “Break the Fast” – as your body has been fasting all night. Researchers have found those who eat breakfast are more alert and have more energy throughout the day.
  • Bagel (whole grain) and low fat cream cheese
  • Hard-boiled egg and whole wheat English muffin
  • Whole grain cereal and fruit
  • Oatmeal and blueberries
  • Peanut butter and whole grain toast or whole grain bagel      
     AVOID

Roller Coaster foods – these would be refined carbs – foods high in added sugar and/or white flour. These can cause your blood sugar to rise sharply, you feel great, but then plunge and you feel tired.
  • Candy
  • Sugared soft drinks
  • Donuts
  • Cookies
  • White bread
  • Crackers made with white flour
       Source:  Avoid the Energy Roller Coaster, Image Source:  Bagel and Peanut Butter

Comments

Post a Comment

Popular posts from this blog

How does coffee and tea affect blood sugar?

Image
Who doesn’t love some morning coffee?   Or, on cold days, a nice hot cup of tea.   Does drinking coffee or tea affect one’s blood glucose levels?    Should healthy adults be concerned about coffee or tea and blood glucose levels?   The Mayo Clinic says that for healthy adults, caffeine will probably have no noticeable effects on their blood sugar or blood glucose levels.   Studies have found that up to 400 milligrams of caffeine is safe for most of us.   A cup of coffee has about 120-180 milligrams of caffeine and most adults drink about 2 cups of coffee a day.   FDA says healthy adults can consume up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day, or 10 cans of soda , or 2 “energy shot” drinks.   (See:   Caffeine – good or bad for your health? )     Can drinking coffee or tea reduce chances of getting type 2 diabetes? Some studies have found that coffee, tea, and other drinks with caffeine can lead to weight loss and a lower body mass index (BMI
Read more

Are there drinks that will help lower your blood pressure?

Image
According to the University of Southern California , almost half of Americans over the age of 20 have high blood pressure.   This means an astounding 122 million Americans.   Unfortunately, as you get older it is more likely to have blood pressure increase.   Many people don’t even know they have high blood pressure or hypertension.   The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”    A relative was asking what they could do diet wise to help lower their blood pressure.   We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension).   (See:   Best Diets for Healthy Eating in 2024 .) and physical activity.    Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure?   The Cleveland Clinic talked to cardiologist , Luke Laffin,
Read more

How to eat for better sleep

Image
Having trouble sleeping?   Are there foods you can eat that would help you sleep?   My husband sent me an interesting article, 8 Eating Habits That Actually Improve Your Sleep . According to CDC , “about 1 in 3 adults in the United States reported not getting enough rest or sleep every day.”   A lot of Americans have problems sleeping, about 50-70 million Americans.   You probably heard that drinking warm milk before bed helps one sleep?   Is this true?   What eating habits really do help you get to sleep and stay asleep? Sleep and hunger Did you know that getting a good night’s sleep affects hunger hormones in your body?   A good night’s sleep can lead to less snacking the next day as it keeps hunger at bay.   A professor of nutrition at Columbia University, Marie-Pierre St-Onge, says, “If you eat better, you sleep better and be more refreshed.   And that helps you make better decision for your diet.”      Some tips to eating habits for better sleep:         Focus on tryptopha
Read more