It’s mid-January and the days are getting shorter and colder. While some people are invigorated by the brisk weather, others (like me) are ready for hibernation, until the sun comes out again in spring.
Here are four strategies to keep your energy levels high throughout the day:
- Replace your afternoon coffee break with a yogurt and cheese break. BNET Research Center states that the amino acid, tyrosine, present in yogurt and cheese, "converts into the feel-good chemicals dopamine and adrenaline and can energize you as quickly as a cup of coffee." They suggest snacking on 8 ounces of plain low-fat yogurt or 1/4 cup Parmesan cheese melted on bread.
- Snack on some water. "If you’re dehydrated, you can’t get nutrients from the foods you eat to the cells in your body, and you’re going to feel tired," says Jacob Teitelbaum, MD, director of the Center for Effective Chronic Fatigue Syndrome/Fibromyalgia Therapies in Annapolis, Maryland in Parents Magazine. So, drink enough water throughout the day to make sure you are making the most of the nutrients in the foods you eat. If you’re used to drinking a soda to keep you going in the afternoon, try seltzer or carbonated water for some fizz that’s more hydrating and won’t spike your blood sugar levels.
- Fruit has fiber, so eat fruit. Apples and bananas contain enough fiber to ensure that their sugars are absorbed more slowly and evenly – thereby preventing a sugar high and crash. Try an apple drizzled with honey for a good fiber and sugar match. You will get a quick boost from the sweet honey, but it will be absorbed slowly due to the apple’s fiber. Sweet!
- Toast and peanut butter. Personally, I like an English muffin and all-natural almond butter, but peanut butter is tasty, and healthy in small doses. The toast provides a satisfying crunch and the nut-butter fills you up with protein and flavor.
Whatever you snack on, the main goal for maintaining energy is to avoid drastic dips and spikes in your blood sugar level. So, choose a carbohydrate-based snack (our bodies’ main source of food) mixed with a little protein or fat to regulate the release of sugar into your system.
Quick Summary – Snacks To Maintain High Energy:
- 8 ounces of plain low-fat yogurt
- 1/4 cup Parmesan cheese melted on bread
- drink enough seltzer, carbonated, or still water
- apple drizzled with honey
- toast with peanut butter
- toast with almond butter
Enjoy, and SNACK ON!