Eating Tips to Stay Energized All Day

Getting through the day can feel like a marathon. Mile 1: Roll out of bed. Mile 2: Feed yourself and everyone else in your house. Mile 3: Get to work on time. It's like you've run 5K, and it's not even lunch yet!

Top 10 Tips to Stay Energized All Day

1. Start the day right.

Yes, that means breakfast. Combine a whole grain with fruit, skim dairy, or soy milk, and even add some lean protein to the mix to sustain energy levels throughout the morning.

2. Have a mid-morning snack.

Combine a protein and a carbohydrate. It is fine to be hungry mid-morning, so honor your hunger and give your body fuel when it is asking for it. Try yogurt with a peach, low fat string cheese with an apple, or cottage cheese and grapes.

3. Eat lunch on time.
Don't push back lunch until you are ravenous. Instead, eat your mid-day fuel right on time to keep your blood glucose levels nice and steady.

4. Boost your mental energy.
Nature's nutrition for the brain are omega-3 fatty acids. Add light tuna or salmon to your lunchtime food choices, in addition to walnuts, tofu, and canola oil. Healthy fats keep you feeling full for a longer period of time, so add small amounts to meals and snacks. Some good choices include avocado and almonds.

5. Start the day with moderate caffeine levels and keep caffeine intake modest.
While it does increase mental energy, too much caffeine may lead to energy highs and then lows, and can interfere with quality sleep.

6. Limit processed foods high in sugar.
Avoid the office candy jar, treats, and vending machine whenever possible. Processed foods do not provide sustained energy and can result in low-energy moments during the day.

7. Consume foods high in folate.
Higher levels of blood folate have been associated with faster and better thought processing. Good sources include lentils, chickpeas, black beans, asparagus, broccoli, avocado, and orange juice. Also important are vitamins B6, found in bananas and spinach, and B12, found in lean proteins and skim dairy products.

8. Have an afternoon snack.
If dinner is late or if you have an evening workout scheduled, fruits, vegetables, and low-fat yogurt provide energizing carbohydrates.

9. Consume complex carbohydrates that contain fiber.
The fiber allows the carbohydrates to be released more slowly, providing sustained energy. Opt for whole grain bread, whole wheat pasta, brown rice, and whole grain cereals.

10. Stay hydrated.
About two-thirds of our body is water, and dehydration can contribute to reduced energy levels. About 80% of the fluid we consume comes from the fluids we drink, and the other 20% comes from foods. Always drink when you are thirsty, and have water available during the day to hydrate regularly.

condensed from Yahoo Health
video: http://www.youtube.com/watch?v=mSvorXVuCcc

Jumpstart Your Day With More Energy

Low energy really puts a drag on your day, keeping you from enjoying your daily activities. The causes of low energy are numerous, but it usually points to the stress of living in this modern world.

Coping with stressful situations requires a lot of energy, leaving the average person drained and even depressed. Discover six amazing ways you can restore your energy below.

1. Energize with a Blockbuster Breakfast
We have all heard that "you are what you eat," but it's also true that you are when you eat. The human body follows a circadian rhythm, and because of this, the same foods eaten at breakfast and lunch are assimilated differently than when they are eaten later. Start the day right with a breakfast that gives you the energy you need to function strong all day long.

Studies have shown that when you eat your daily protein and fat at breakfast, you tend to lose weight and have more energy; conversely, eating the same things at dinner increases your tendency toward weight gain, increased blood pressure, and heart disease.

2. Sustainable Energy with Snacks
Most people eat too many foods that supply a rapid burst of energy in the form of simple carbohydrates and sugars - which burn out fast, leaving us depleted - rather than foods with a more sustainable energy content.

Eat a snack at mid-morning and another one at mid-afternoon. Good ones to choose are nuts, seeds, fruits, or protein-rich foods like hummus made from beans; these will help you sustain your energy and prevent low blood sugar from setting in. Make your own trail mix with almonds, pine nuts, walnuts, dried cranberry, raisins, or any other combination.

3. Ginseng Restores Failing Energy
Ginseng's popular uses include increasing physical and mental endurance, decreasing fatigue, and gently boosting energy. Unlike coffee, which stimulates the central nervous system, ginseng elevates energy gently. People taking ginseng often report overall improvement in wellbeing. Available as powder, capsule, and tea, you can find ginseng in your local health food store.

4. Flush Out Toxins
One cause of low energy is a buildup of toxins in the system. Water is very important in properly flushing the system and hydrating the cells to prevent buildup of toxic waste products. Drink at least eight glasses of water per day at room temperature. Better yet, drink teas made with herbs such as peppermint, chrysanthemum, and dandelion that gently cleanse your body.

5. Proper Posture Promotes Energizing
Slouching not only makes you look older than you are, it also leads to a huge drop in energy by decreasing your oxygen intake. When you compress the diaphragm and ribs, full respiration cannot take place and the blood flow is slowed to your brain and extremities. To get proper posture, pull your chin inward and pretend there is a string pulling straight up from the top of your head.

You may want to consult a physical therapist to educate you with proper body mechanics when standing, sitting, and basic activities of daily living.

6. Raise Your Energy with Exercise
Getting enough exercise is crucial to maintaining a high energy level. Exercise helps us deal with daily stresses; without it, the body is rapidly depleted of vital energy. There are many opportunities throughout your day to be active. Take the stairs instead of the elevator. Park a few blocks away from your destination. Walk briskly, run, or ride your bike instead of driving. Sweep the floor with a broom instead of a vacuum. Cut your lawn with a manual mower. Take a break from sitting to stretch or do a set of squats.

To really jumpstart your energy, try this: Jump rope for five minutes every hour throughout the day and drink a glass of water afterward. This will increase your circulation, get more oxygen in your body, and remove toxins from your body.