Enjoy some energy boosting foods

Many people start their day full of energy.  But often by midafternoon, you experience the afternoon slump.  What foods can help you boost your energy and rev you up to finish off the day?  My younger sister sent me an article on energy boosting foods and almost the same day, my older sister sent me an article on foods to boost moods and brain energy.  So, what are some foods that can boost your overall energy and boost your mood?

• Avocados – yes, avocados do have fat, but it is a healthy fat.  Enjoy some avocado toast, or guacamole and whole grain corn chips.  The fat and fiber in avocados will help fill you up and will prevent a sudden spike in blood sugar.  The rise and fall of blood sugar levels is a reason many people feel even more tired after eating candy bars or other high sugar foods.
• Bananas – these are my go-to fruit for energy.  I eat a banana every day when I get up and before some morning exercise like a walk, yoga or some elliptical.  Bananas pack in some healthy carbs, fiber, and potassium.  Most people think of sodium for hydration but bananas have potassium that also helps with hydration which helps you stay more alert.  Potassium is helpful for lowering blood pressure and lowering one’s risk of stroke.  Bananas are loaded with those healthy phytochemicals.  Some people say bananas are high in sugar.  But bananas have no added sugar and are naturally sweet. 

• Water – yes, drinking water can be an energy boost.  Why?  Because even if you are only a little dehydrated, you can feel fatigued.  Thirst is one of the first signs of being dehydrated.  If you are thirsty, quench that thirst to avoid dehydration and to avoid becoming fatigued. The Cleveland Clinic notes, “Dehydration is the absence of a sufficient amount of water in our body.  The best way to beat dehydration is to drink before you get thirsty.  If you’re’ thirsty, you’re already mildly dehydrated, and that can cause symptoms like headache, fatigue, dizziness and more”.  For a refreshing drink of water make some infused water by adding some lemon, cucumber, or frozen berries.  (See:  Try some infused water for a refreshing drink .)

• Protein foods – adding some protein to a mid-afternoon snack is a good way to stave off some hunger and help fill you up.  Choose high quality protein foods such as cottage cheese, real yogurt made from cow’s milk.  Cottage cheese adds about 12 grams of high-quality protein per ½ cup.  Yogurt, especially Greek yogurt, is a great way to add high quality protein to an afternoon snack.  I always brought yogurt to work for a mid-afternoon pick up.  Yogurt with some fresh fruit will boost energy levels.  For an even higher protein boost, add some chopped nuts like chopped almonds or walnuts to your yogurt along with the fresh fruit.  Real, cow’s milk yogurt is not only full of high-quality protein but also calcium and vitamin D so great for your bones.  Some people like the tuna snack packs.  Enjoy some tuna on some whole wheat crackers.   Eggs are another way to add some high-quality protein.  One of our convenience stores sells hard boiled eggs and an easy to pick up snack food.  Eggs provide the highest quality protein and are low in calories.  The dietitian, Courtney Ferreira, notes: “The protein and healthy fats in the whole egg help to keep blood sugar levels stable.  This is absolutely key to preventing afternoon slumps and sugar cravings which tend to come after carbohydrate dense foods are eaten.” 
• Nuts – enjoy a handful of nuts as part of an afternoon snack.  We often bring a jar of peanuts with us on car trips.  We can easily snack on nuts for a quick energy boost.  When we stop at a convenience store, it is easy to buy a bag of peanuts for a snack.  Much healthier than a candy bar.  Almonds are also good for an energy boost.  Walnuts add the good fats, the omega-3 fats.  Nuts add protein, fiber and fats that are heart-healthy fats.  The protein, healthy fat and fiber in nuts help you fill full without a blood sugar spike.  You need the mineral, magnesium, for energy and nuts are a good source of magnesium. 
• Whole grain cereal and milk.  Many people say they have no time to sit down an eat a bowl of cereal at breakfast time.  So enjoy a healthy bowl of whole grain cereal with real cow’s milk as a snack.  Cereal and milk make a great afternoon snack for kids.  You combine a healthy complex carb with a high-quality protein.  The cereal provides some quick energy but not too quick as the fiber in whole grain cereal slows digestion of the cereal.  Be sure to choose whole grain cereals as these are a more slowly digested carb.  (Easy to choose whole grain cereals, just look for the “G” as all General Mills cereals are whole grain.) Carbs fuel your brain and provide energy so a good afternoon boost.
•  Smoothie – if you have some time, make a smoothie.  A good way to add some protein, carbs and nutrients to your day.  Be sure to use real cow’s milk for a quality protein, add some fresh or frozen fruit and a nut butter like almond butter.  Those who want more protein, can add some protein powder.   For some smoothie recipes visit:  Breakfast Smoothies. 
• Hummus and Whole Wheat Pitas – this snack combines a healthy carb, whole wheat pitas, with a healthy protein source, hummus.  The pita provides energy and fiber and the protein in hummus helps fill you up.  The dietitian, Sara Colman, says, “Longer acting carbohydrates with fiber are digested slower, extending energy.” 

If you feel that energy slump, reach for a healthy snack to boost your energy levels.  Try some of the above suggestions and see what works better for you.  On the go, grab nuts, fresh fruit, any of the easy to take with you snacks.  At home, have the cereal and milk or make yourself a smoothie. 

Sources: energy boosting foods , foods to boost moods and brain energy , dehydrated , notes , Try some infused water for a refreshing drink , protein , dietitian , nuts , cereals , Breakfast Smoothies , dietitian , Blueberry Smoothie Image sources:  Bananas , Infused water , Blueberry smoothie

  

Blueberry Smoothie   (See video at the Spruce Eats )

• 6 ounces (2/3 cup) Blueberry Yogurt:  regular or low fat yogurt blueberry yogurt.
• ½ cup ice
• ¼ cup fresh or frozen blueberries
• Handful of blueberries for garnish

Directions:  Add blueberry yogurt, ice cubes and blueberries to a blender.  Blend on high until the ice cubes are crushed and you have a smooth consistency.  Pour into a glass and serve immediately, garnished with a few extra blueberries, if desired.

Blueberries – wash fresh blueberries before use

Note:  can use plain yogurt or Greek yogurt if preferred

Nutrition Facts: 197 calories, 2 g fat, 39 g carbs, 7 g protein

Change the fruit:  Try raspberries, strawberries, blackberries or use sliced peaches or plums. 

Blueberry Smoothie