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How to Have All Day Energy

By Samantha Heller, MS, RD | September 8, 2010

Editor's Note: This post was picked up from http://www.hellerhealth.com.

It is late afternoon, your eyes start to droop, head starts to nod, and you feel like someone slipped you a mickey. You rifle through drawers, pockets, or cupboards desperately foraging for chocolate to get you through the afternoon. Chances are it was what you ate earlier in the day that zapped your afternoon zip. To avoid those dreaded energy crashes be sure to eat meals and snacks that contain a combination of healthy carbohydrates, protein, and fat. High-carb meals or snacks, such as morning pastries, sweets, and soda, give you a temporary energy surge because they cause a rapid spike in blood sugar (your body’s main fuel). Inevitably, the spike is followed by a swift drop in blood sugar levels, and you are left feeling drained and tired. Carbohydrates, protein, and fat work together to slow the rise and regulate the level of blood sugar so you have an all day supply of lasting energy.

Skipping meals is equally as bad. When you forego breakfast or lunch, your body and brain are running on empty. You become cranky, lethargic, and foggy. Grabbing combo meals and snacks will help you get through the day with a smile on your face and a spring in your step.

COMBO IDEAS

•Whole grain cereal, fat free milk, 2 teaspoons of chopped nuts

•Almond butter on a whole wheat English muffin

•Apple slices and low fat cheddar cheese

•Hummus and baby carrots

•PB&J on whole grain bread

•Lentil soup (low sodium, if available)

•Mixed greens, chick peas, tofu, tons of vegetables oil & vinegar dressing

•Beans & vegetables in a whole wheat wrap (burrito!)

•Get Well Good Morning Smoothie (see the recipe in blog archives)

•Whole wheat pasta with zucchini, basil, white beans, olive oil(Drug information on olive oil), garlic (I made this last night. Very tasty.)

•Veggie burger

•Vegetarian chili - recipe to be posted on this blog soon! or make up your own.

•Trail mix

by SHARON WANDER | April 06, 2011 4:20 PM EDT

You are probably better off with Bran Cereal, Bran products. also did not mention almonds, walnuts, fennel, cooking with Tumeric. and dates. split peas, in a soup. Mushrooms in the salad with garlic. Dr. Wander. What happened to Canned Red Sockeye salmon/canned tuna fish..

by Noci Deda | September 15, 2010 8:11 AM EDT

Plain raw whole grain bread(old fashion 100 yrs ago style) with few oz of milk woul do the same if not better...but hte mentioned breakfast seems healthy. noci. thanks!

by SARAH RAY | September 09, 2010 9:09 PM EDT

I think she probably meant 100% whole grain cereal. 100% is the key thing to look for

by Corky Smith | September 09, 2010 4:05 PM EDT

If you notice, she groups the whole grain cereal with fat free milk and nuts. Given the association with other lower glycemic index foods and more complex carbs, I think her program is reasonable. I think the operative word here may be"combo"

by Anjmun Sharma | September 09, 2010 3:00 PM EDT

Be sure to drink plenty of water throughout the day.

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How to Have All Day Energy

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