When you are out of energy, grabbing a soda and a candy looks like an excellent pick-me-up. The only problem is that the sugar hits your system, gives you're rush then fades quickly. You also have cravings later.
Instead of food , reach for something healthier
which will offer you long lasting energy without the crash. Some of the foods
are drinks, others are meals and there are quite a few snacks. Next time you
have the afternoon slumps, grab for one of these instead.
Water
If you're feeling tired after understanding
side or working out, grab for water first. Dehydration can make you feel tired
and sluggish. Chugging a glass or two of water refills your body’s water weight
and allows cells to function more efficiently.
One study indicated that losing about 1% of
your body weight as sweat affects mood and concentration. Dehydration also
reduces your endurance.
After you recharge your body’s water
content, can try another healthy drink.
Green Tea
If you want a drink that will give you energy and has many health benefits, have a cup of green tea. It contains a very high level of antioxidants that fight cellular stress and inflammation. Green tea also contains caffeine and L-theanine.This amino acid moderates anxiety and jitters that often come with caffeine. The combination is known to increase focus, alertness and mental concentration.Green tea also increases fat breakdown, releases more energy, and helps a lot in weight loss.
If you want a drink that will give you energy and has many health benefits, have a cup of green tea. It contains a very high level of antioxidants that fight cellular stress and inflammation. Green tea also contains caffeine and L-theanine.This amino acid moderates anxiety and jitters that often come with caffeine. The combination is known to increase focus, alertness and mental concentration.Green tea also increases fat breakdown, releases more energy, and helps a lot in weight loss.
Coffee
Coffee offers an energy boost through
caffeine. Some people have problems drinking coffee later in the day or get
very jittery after drinking coffee. That is a result of increased epinephrine,
the fight or flight hormone that your body releases when under stress.
Try not to add sugar and cream/creamer to
your coffee, especially if you are trying to lose weight. They
Yerba Maté
Yerba maté is a South American drink with a
lot of health benefits. Like green tea and coffee, yerba mate contains
antioxidants and caffeine. It also stimulates epinephrine but doesn’t seem to
give people the jitters.
There is research that suggests that yerba
maté enhances mental focus, memory, mood, and physical activity.
If you've got time, try subsequent few
foods as an energy enhancing meal.
Protein
Start with proteins like salmon, eggs, or
beans. Salmon contains omega-3 fatty acids that reduce inflammation and reduce
fatigue. Salmon contains B vitamins that increase red blood cell production,
reducing fatigue.
Eggs are an ideal meal because they provide
protein, amino acids, and B vitamins with a comparatively low-calorie count.
Beans are plant-based protein. They are
rich in vitamins and minerals that boost cellular energy productions. They are
digested slowly, keeping your blood glucose stable, and provides you steady
energy.
Add a Whole Grain
Add a side of quinoa or brown rice. Quinoa
is a seed that is high in carbohydrates but has a low glycemic index. That
means that the carbs are absorbed slowly and offer a sustained energy release.
Brown rice contains the fiber, vitamins and
minerals stripped from polished rice . Like quinoa, it has a very low glycemic
index. Brown rice also contains a lot of manganese, an element that helps break
down carbs and proteins.
Throw on Some Veggies
Add a leafy tossed salad or a side of sweet
potatoes to your energy meal. Leafy greens like spinach are high in
antioxidants, iron, calcium, magnesium, potassium, folic acid and vitamins A,
C, E and K. These work to replenish depleted iron stores and widen blood
vessels for better blood flow.
Sweet potatoes are slowly digested and
contain manganese to assist produce energy. They also contain vitamin A,
important in immune function and cellular communication.
End with Dark Chocolate
End your meal with a square of bittersweet
chocolate (not milk chocolate!). Dark chocolate is full of antioxidants and
caffeine. Some of dark chocolate’s effects include increasing blood flow and
enhancing mental energy and mood.
All in all, dark chocolate reduces mental
and muscle fatigue.
A square of bittersweet chocolate is way
better for you than a candy and you’ll feel satisfied with less. If you don’t
have time for a meal, try some of these snacks.
Apples
Grab an apple for a quick and lasting boost
from the carbs and fiber. Like other foods on this list, apples are rich in
antioxidants that enhance digestion and releasing energy for an extended
period. Make sure you et an apple, not applesauce or apple juice.
Applesauce has benefits, but not the peel
that contains most of the apple’s nutrition. Juices are high in added sugars
and low in fiber, making them the equivalent of a candy bar in terms of
nutrition.
Oranges.
Oranges are another healthy pick-me-up. One
orange contains more than 100% of the RDA for vitamin C as well as antioxidants.
Vitamin C deficiency is implicated in chronic fatigue and helps to fight
adrenal fatigue.Eating an orange when you are tired offers
you a quick burst of sugar and follows it up with nutrients that help you
recover from stress and exhaustion.
And of course, Greek Yogurt.
You can also eat some Greek yogurt, which
provides 40% less sugar and 2 times more protein than regular yogurt. Also, the
sugars dissolve easily, providing you with instant energy. The protein then is
weakened more slowly for an enduring energy boost.
Greek yogurt’s vitamin content, mainly B2
and B12, help your cells to produce energy. Greek yogurt may be a good way to
fuel your body quickly and with lasting effects.
Conclusion
If you would like some quick energy, grab
something which will reenergize you then keep you going. Make sure you drink an
enormous glass of water first then either drink tea or black coffee.
Adding a high protein like salmon or beans
over quinoa or brown rice and some healthy fruits and veggies will keep you going
for a long time, both mentally and physically. All the foods in this list are
very good for you on many levels
