Your days are long and the responsibilities complex. Work demands, family needs, financial pressures, running a household, personal relationship, staying healthy….all a part of daily life.
A vast majority of adults suffer from an energy deficit. You try to be the energizer bunny and just keep going and going. Things are going smoothly and then suddenly you crash. Maybe it happens at a certain time each day.
You need an energy boost.
Don’t reach for that overpriced caffeine drink! Instead try an energy boosting snack. Food is the main source of incoming energy that powers your body. A variety of vitamins, mineral and other nutrients are needed to maintain your energy. Sugar from carbohydrates is quickly broken down into glucose, which is absorbed into your bloodstream and transported to all your cells to provide energy.
The key to sustained energy is planning. Keeping nutritious, energy producing snacks on hand means you don’t turn to a poor substitute. Pack your pantry or desk drawer with some of these energizer snacks:
Almonds: An ounce of almonds contains 7.4 milligrams of vitamin E, combined with Magnesium and protein to help you sustain energy. A nutrient rich pick me up snack.
Apples: Eating an apple gives you a steady supply of glucose to your brain and muscles without spiking sugar levels. They are a great source of fiber, vitamins, minerals and powerful antioxidants.
Avocado: An avocado can provide close to 20 nutrients and are high in fiber and rich in monosaturated fats. These are good fats that your body uses to create energy quickly, providing you with a great source of energy. Add to a salad or make fresh guacamole.
Bananas: Contains three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives instant, sustained boosts of energy. Also full of vitamins and minerals, research has shown that one banana provides enough energy for a 45 minute workout.
Carrots: High in Beta-Carotene and fiber, carrots provide a great crunch to snack on all day. Rich in complex carbohydrates, they will provide long lasting energy. They also strengthen our immune system and increase our body’s resistance to aging.
Eggs: Rich in protein and nutrients such as B12 and B6, essentials for energy production. Eggs are high in leucine, an essential amino acid that helps the body use energy and muscles recover after exercise.
Pumpkin Seeds: Packed with minerals such as magnesium and iron, these seeds satisfy that crunchy craving when you need a boost. Lighter than nuts, they can help sustain you through a long day.
Quinoa: A complete protein with all the essential amino acids, quinoa is a great grain to add to your diet. Gluten free and rich in iron, it supports the circulatory system helping carry oxygen throughout the body. A bowl of quinoa will release energy slowly and improve overall energy levels.
Spinach: This leafy green helps improve concentration and provide energy because it is rich in iron. Researchers in Sweden identified compounds in spinach that actually increase the efficiency of our mitochondria, the energy producing part of our cells.
Yogurt: Packed with protein, fiber and complex carbohydrates yogurt gives a burst of instant energy. It also helps you feel full longer and eat less.