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Foods and Drinks to Rev You Up
Updated: Friday, May 10 2013, 09:23 AM CDT
Dietitian Jen Heringhausen from the Marion Road Hy-Vee showed us great foods and drinks to give you energy without a crash!
Fatigue is not fun. Worry, frustration, lack of sleep, anxiety, illness and poor diet are the top causes. Even mild forms of exhaustion can weigh heavily on our emotional and physical wellbeing. While most of us suffer from fatigue some of the time, there are many people who suffer from it all the time. Exhaustion is one of the most common complaints brought to doctors.
Fortunately, one of the best ways to fight fatigue is with energy-boosting foods. Don't rely completely on energy drinks or energy “shots” for a quick fix. These energy-boosting foods and drinks are loaded with good-for-you ingredients that will keep you full, focused and energized.
Here are some of the best choices you can make:
1. Nuts: Nuts are good sources of several essential nutrients needed to fight fatigue and boost energy. Copper, magnesium, selenium and calcium are some of the nut nutrients needed for balanced energy levels. Nuts are also high in Vitamin E, which is a powerful antioxidant that prevents disease, keeping the body energized and well balanced.
2. Water: Drink water regularly throughout the day, especially during a workout, in order to stay hydrated. Thirst is a sign that your energy is depleted.
3. Whole grain pasta: Carbohydrates are stored in the body as glucose, which is the fuel that muscles need. Whole grain pasta is a good source of fiber as well, which will keep you full for longer periods of time.
4. Quinoa: With its B vitamins and easily digested proteins and carbohydrates, quinoa is known as an energy food. Its beneficial complex carbohydrates are metabolized over an extended time for sustained stamina.
5. Greek yogurt: Greek yogurt has twice as much protein as traditional yogurt, so it's the perfect foundation for a substantial morning meal or post-workout snack.
6. Soybeans (edamame): These are a great pick-me-up because they're easy to make, easy to transport, and fun to eat right out of the shell. Plus they’re a great combo food – high in protein, carbohydrate and fiber.
7. Lentils: These legumes are high in iron; a cup has nearly 80 percent of your daily recommended needs. Getting enough of the mineral iron is key. Without it, your blood can't properly carry oxygen through your body, making you feel wiped out. Eat lentils with a vitamin C–rich food such as bell peppers; this vitamin maximizes iron absorption.
8. Eggs: With 6 grams of the highest quality protein and 14 key nutrients, eggs provide the energy needed to keep you going. They are a natural choice for a healthy, active lifestyle. Eggs are one of the few foods considered to be a complete protein, because they contain all nine essential amino acids which help form protein.
9. Coffee: A moderate amount of coffee before exercising has been shown to help improve both performance and endurance. It also enhances alertness and motivation, facilitates thought formation and concentration, and decreases mental fatigue. Within a daily dosage range of 300 milligrams of caffeine per day (two to three cups of coffee), coffee can be a great energy-boosting choice.
10. Berries: One cup of raspberries or blackberries has 8 grams of fiber. High-fiber foods release sugar into your bloodstream more slowly, so you won't have peaks and crashes.
Get your morning started off right with this smoothie recipe:
Chocolate Peanut Butter Smoothie
All you need:
2 tablespoons dark cocoa powder
2 tablespoons peanut butter (crunchy or creamy works)
1 frozen medium ripe banana
8 oz. nonfat Hy-Vee vanilla Greek yogurt
8 oz. almond milk
2 tablespoons oats
2 teaspoons honey
1/8 teaspoon cinnamon
All you do:
Combine all ingredients in a blender. Serve immediately.
Nutrition facts per serving: Calories 310, Total fat 11g, Saturated fat 1.5g, Cholesterol 5mg, Sodium 280mg, Carbohydrate 41g, Fiber 6g, Protein 17g