You can play a role in keeping with the rhythm of your body in what you eat and how you move. Everyone has their own style of eating. Some people eat three meals a day, others throughout the day, and others only one meal per day.
Study after study has shown that eating throughout the day is not only beneficial for optimum nutrient absorption and weight control, but for energy as well. Additionally, exercise can help keep blood sugar levels under control, increase metabolism, and stimulate the production of endorphins (the feel good hormones).
Listed below are some tips to improve energy levels and keep them at bay throughout the day.
- At each meal strive to have the mix of protein (20-25%), carbohydrate (40-55%), and fat (20-30%). Combining all three in meals and snacks will help to give you optimum nutrition and energy. Each plays a role in complementing the other. For example, at breakfast, many people have toast with butter/margarine and coffee. Later in the morning, energy may fade. This could be due to lack of protein. Toast provides the carb, and butter/margarine provides the fat. Add some protein and you are complete. Sources of protein include eggs (egg whites have the protein and the yolk has the vitamins, minerals, antioxidants, fat and cholesterol), cottage cheese, yogurt, milk, cheese, meat, fish, soy (such as sausage), or nut butter.
- Coffee or tea anyone? Both coffee and tea contain antioxidants along with caffeine which can wake you up and stimulate the brain. For those who are caffeine sensitive consuming caffeine containing beverages after 2 or 3 pm can cause sleep disturbances.
- Incorporate some snacks. Plan them out. Examples include: Fruit with nuts/nut butter or cheese, hummus with whole grain crackers or raw vegetables, half a sandwich, a small bean and cheese quesadilla, a cup of yogurt with some cereal, dried fruit and nuts, a smoothie which includes protein (such as milk, yogurt, whey, soy, or protein powder), high fiber cookies with milk, chocolate milk, a hearty cup of soup, hard boiled egg with some high fiber crackers. Keep some cereal or air popped popcorn and nut mixes, crackers and small cans of tuna/chicken in your desk as back up.
- Try to eat something in the morning. Many people have a hard time eating in the morning. If so, make a smoothie the night before and have it ready for when you rush out the door. Sip on it on the way to work. Breakfast has been shown to not only help with mental clarity, but with weight and appetite control. Check out the easy recipe below.
- Plan for protein in the midday. We all have felt the snooze factor after a high carb lunch. Protein tends to keep us awake, while carbs can make us sleepy. Consider going a little lighter (but not avoiding) on the carbs at lunch.
- Be sure to have some carbs at dinner. If you are having trouble sleeping/falling asleep, be sure to incorporate a little more carb content (such as potatoes, rice, grains, starchy vegetables) in your evening meal. Carbs have a calming effect and can potentially assist in falling asleep.
- Think fiber. Fiber is the indigestible component of fruits, vegetables, and grains. It adds bulk to stool, helps with satiety, and is beneficial in heart and digestive health.
- Get moving. Exercise has all sorts of benefits, with one of them being increased energy. When you are feeling sluggish at the office, get up and walk around, do some jumping jacks, or climb a flight of stairs. Make it a point to incorporate exercise in your lifestyle every day. Strive for 20-30 minutes every day and incorporate strength training at least twice a week.
Mocha Banana Split Smoothie
½ cup 2% milk
1 cup plain nonfat yogurt
1 cup plain nonfat yogurt
1 banana, cut into pieces
1 Tbsp. cocoa powder (no sugar—just cocoa powder)
1 Tbsp. natural peanut butter
1-2 tsp. instant coffee, depending on preference of strength
2 Tbsp. ground flaxseed
1-2 cups crushed ice, depending on preferred consistency
Mix all ingredients in food processor or blender. Makes 2 servings.
For some added decadence, top with some shaved dark chocolate or chocolate covered espresso beans.
Per serving: 260 calories, 16 gm PRO, 27 gm CHO, 10 gm FAT, 7 mg Cholesterol, 7 gm Fiber, 332 mg Calcium, 154 mg Sodium, 798 mg Potassium







