Get Energized Today

Feeling foggy in the morning? Yearning for a nap after lunch? Battling the mid-afternoon slump? We've all been there – struggling to get through a busy day because we feel sluggish and zapped of energy. Sometimes just changing daily eating and physical activity habits can give you a boost and help you focus on the things you need to get done. Check out the below tips to up your energy levels throughout the day:

Choose the Right Carbs: Carbohydrate foods are the body's preferred fuel source. Although all carbohydrate foods provide energy it is the fiber-rich complex carbohydrate foods that are best able to provide long-lasting energy. Foods like fresh fruit, vegetables and whole grain cereals, breads and baked goods are ideal choices. Aim to eat mostly complex carbohydrates at every meal plus a moderate amount of protein food such as lean meat, poultry, eggs, nuts, legumes, yogurt or cheese to feel satisfied and energized.

The Value of Variety: Now that you know what carbohydrate foods to eat don't get stuck in an eating rut. Make sure to eat a variety of foods everyday is necessary to provide your body with essential mineral and vitamins it needs to operate optimally, maintain health and provide adequate energy levels. For example, choose fruit and vegetables that cover all the different colors of the rainbow. When it comes to protein foods try to include different vegetarian, fish and meat containing meals over the course of a week. Try different whole grain foods like whole wheat breads, whole oat cereal, and brown rice.

Begin with Breakfast: Your body has just gone 8 or more hours without any food – it needs a good breakfast to get the motor running and to fuel the brain. Skipping breakfast or any meal can leave you feeling depleted mentally and physically and it can also cause you to overeat at lunch – not good for your waistline or for energy levels. Try a breakfast of whole grain cereal made with low fat milk and topped with fruit. This type of balanced breakfast will give you energy to last the morning.

Lighten up at Lunch: Avoid the lunchtime binge – overeating, especially on fatty foods, can leave you wanting to curl up and sleep the afternoon away. (Remember, it is much easier to eat a lighter lunch if you ate a balanced breakfast.) Stick to eating an amount of food that leaves you feeling satisfied but does not require you to loosen your belt. Try a nutritious light lunch like a sandwich or salad made with lean meat, veggies and low fat dressing with fruit and/or yogurt on the side. A lighter lunch may leave you feeling hungrier in the afternoon and that is perfect opportunity to reach for a snack to help fuel you up until it is dinnertime.

Snack Smart: Sugary, simple carbohydrate, foods like candy and soda can actually increase blood sugar levels momentarily but do not provide long-lasting energy. These eating these types of snacks can also produce a hormone called serotonin which can make you feel very relaxed and sleepy. Try a complex carbohydrate snack like fresh fruit, light popcorn, whole grain crackers paired with a protein food like a handful of nuts, seeds or light cheese.

Pep-up with Power Walks: Even a short but brisk 10-minute walks can help you fight off fatigue and feel more alert by upping your heart rate and oxygen levels. If at work, try squeezing in a quick walk during break time or after lunch. Additionally, multiple brisk walks a day can increase overall fitness levels giving you more stamina in the long term.

Water Works: Lack of adequate fluids can make you feel mentally and physically fatigued. You need 8-12 cups of fluid a day to stay adequately hydrated. To avoid unwanted excess calories stick to calorie free drinks like diet sodas, juice drinks and water. Try keeping water-filled sports bottle water close by to sip on and refill a few times during the day.