Food is fuel for the body. It influences the body’s ability to function just as gasoline influences a car’s ability to run. When a car is running on fumes, it performs poorly and eventually stops”so does the human body. If you are lacking energy, ingest the following “high octane” nutrients:
Water: the body is comprised of approximately 60 percent water and the brain is approximately 73 percent water. If you’re having trouble focusing and experiencing fatigue, drink water. Water is necessary for the carbohydrates and proteins that our bodies use as food to be metabolized and transported in the bloodstream. Eight glasses a day is the recommended amount for healthy adults.
Carbohydrates supply the body with instant energy and should make up about 50-60 percent of our diet. It is better to eat them in their natural form rather than processed. While it is tempting to eat concentrated sweets (candy bars) and salty snacks (potato chips), because they give an immediate sense of fullness and burst of energy, those results will quickly be followed by a sluggish, fatigued state (due to rapid changes in blood sugar).
- Whole grains: Energy bars often contain whole grains in combination with proteins. Best choices include oats, brown rice, whole- wheat, or gluten-free grains. Read labels to avoid saturated fats and refined sugars that are often used to enhance flavor.
- Fresh vegetables: green leafy salads made with arugula, spinach, and kale are packed with vitamins, minerals, and Vitamins C and A (energy boosters). These same ingredients can be combined with fresh fruits and low-fat yogurt for an afternoon smoothie. Crunchy vegetables such as bell peppers, broccoli florets, cauliflower, carrots and celery are also easy, filling and energizing.
- Fruits: Fruits are most energizing in their natural state because they don’t raise blood sugar as fast as the processed version of fruit (ex: a whole apple is better than applesauce). Blueberries raspberries, watermelon, apples, oranges and bananas are all quality sources of fuel.
Protein provides the body with energy and endurance. If we don’t eat enough, we feel tired, irritable, and unable to concentrate. Between 10-15 percent of our food intake should be protein. Good snack choices include nuts, peanut butter, seeds (pumpkin, sunflower), low-fat yogurt, hummus, low fat cheeses, lean unprocessed meats (tuna packed in water, canned white chicken), tofu and beans.
Sweets: If you need a sweet tooth satisfier, select a “serving” (read the label) of dark chocolate that is at least 70 percent cocoa.
HINT: It is much easier and far wiser to prepare these fuel-boosting snacks in advance of the mid-afternoon slump. Prepare several options in plastic bags and put them in the office refrigerator so they’re handy when you’re fatigued and tempted to hit the snack machine for something quick and not so healthy.
