I assembled a little guide for healthy eating/energy boosting tips yesterday after a brief search around the interwebz.
I summed up the most important points for anyone interested.
- Increase your magnesium intake. The recommended daily intake of magnesium is around 300 milligrams for women. Add a handful of almonds, hazelnuts or cashews to your daily diet. Increase your intake of whole grains, particularly bran cereal. Eat more fish.
- Walk. A brisk 10-minute walk not only increases energy, but the effects last up to two hours.
- Whole grain foods. Try a whole-grain cracker with low-fat cheese or a peanut butter sandwich on whole-wheat bread. Replace white rice for brown, normal flour for the whole wheat one, include quinoa in your meals.
- Make a habit of eating a high-fiber, carbohydrate-rich breakfast.To boost the fiber and carbs in your first meal of the day, select such foods as whole-wheat toast or high-fiber cereal. Aim for 25 to 30 grams of total fiber daily.
- Power snacks. Suggestion is that it combines protein, a little fat and some fiber – like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts.
- Latte. It combines a healthy amount of caffeine plus adding the protein from some low fat milk.
- Meditation in the midst of stressing situations or simply throughout the day: simply close your eyes, and take a few deep breaths. Begin to relax your body. When thoughts come, think of them like clouds in the sky. Let them float by. Visualize something positive. That’s it. Plus, adding some yoga in the morning can work wonders.
- Stay away from sodas and other sugar filled drinks. Try some shakes. For energy boost mix 1 orange, 1 piece of ginger and a handful of pineapple in the blender and experiment with flavors (adding some mint, etc).
- Resist the urge to midnight snack. Set a cut-off time from food three hours before you go to sleep. Eating just before bed causes strain on your body as it digests the food and has you feeling more tired as a result the next day. Ultimately, if you cannot resist it, snack on light vegetables.
- Stretch. Even if you’re tied to your desk and cubicle, doing a couple of stretches during a 3 to 5 minute break is enough to give you a boost of energy. Try: Reaching your hands up as high as they can go while holding for several seconds, holding your arms outstretched to the side and then lowering your torso to one side so that one set of hands touches the floor and the other set of hands points upward and touching your toes while your legs are as straight as possible.
- Some additional recommendations include: getting up when your alarm goes off (otherwise you trick your body into preparing to sleep again, not actually achieving any rest), get out in the sunlight as soon as you wake, rehydrate upon rising (drink water first thing in the morning), quick afternoon naps if you’re feeling tired (20 to 60 minutes, best if between 1-3 PM), drink great amounts of green tea, eat three meals a day plus two healthy snacks, include red pepper, almonds, leafy greens, low fat dairy and small amounts of raw chocolate in your diet (these help with fatigue and poor concentration, plus being beneficial for your skin). Also, foods such as grapefruit, apples, turkey, spinach, beans, broccoli, curry, cinnamon, soymilk and oats are known for boosting your metabolism.
Source 1, source 2 + some personal experience.
HOW TO GET MORE FIBER IN YOUR DIET
- Fruit and Nutty Oatmeal. Make your favorite oatmeal with nonfat or low-fat milk. Then top it with a tablespoon of dried fruits and unsalted chopped nuts. Dried fruits with the most fiber are apricots, dates, plums, and raisins. Making oatmeal with low-fat milk results in a creamy, flavorful taste. Add flax seeds for crunch and even more fiber. 336 calories and 6 g fiber.
- Chunky Monkey English Muffin. Top a whole wheat English muffin with a tablespoon of chunky peanut butter. Add sliced banana and top with raisins for a perennial favorite of both kids and adults. 303 calories and 8 g fiber.
- High-Fiber Cereal With Fruit. What could be easier than a bowl of high-fiber cereal topped with fruit and low-fat milk? Berries top the list of fruits with the most fiber, so choose blackberries, blueberries, strawberries, or raspberries, either fresh or frozen. Choose a cereal with at least 5 grams of fiber per serving, such as bran flakes or shredded wheat. 242 calories and 10 g fiber.
- Whole Wheat Blueberry Pancakes or Waffles. Substitute whole wheat flour in your favorite pancake or waffle batter, then toss in fresh or frozen blueberries. Top it with more blueberries for a warm and yummy breakfast everyone will love. This might make a great Saturday family breakfast, especially if you are crunched for time on weekdays. 234 calories and 5 g fiber.
- Veggie Scramble, Whole Grain Toast, and Tomato Juice. Scramble an egg, and toss in a handful of spinach leaves or leftover broccoli from dinner last night to make a healthy scramble. Toast the whole grain bread, English muffin, or bagel and serve it with a glass of tomato juice for a fast and easy fiber-rich meal. 234 calories and 6 g fiber.
- Blackberry Yogurt Breakfast Parfait. Colorful and wholesome, this breakfast parfait looks like dessert when served in a clear glass to show off the beautiful layers of blackberries and low-fat vanilla yogurt topped with a tablespoon of granola. Prepare the parfait the night before (but add the granola right before eating) for a super-fast, delicious breakfast. 272 calories and 6 g fiber.
- Strawberry Banana Smoothie.Start with one cup of strawberries. Add ½ cup plain, nonfat Greek style yogurt, ½ banana, ½ cup orange juice, and a few ice cubes. Blend in the blender and you have a healthy meal in minutes. This is a winner for people who don’t really like to eat first thing in the morning but don’t mind drinking a sweet concoction. 234 calories and 5 g fiber.
- Breakfast Bean Burrito. Scramble one egg, toss in ¼ cup black beans, and place in the center of a warmed 5" whole grain tortilla. Top with a tablespoon of salsa and wrap it up for a high-fiber treat that you can eat on the go. 253 calories and 7g fiber.
IMPORTANT TO KEEP IN MIND
Prefer 2 slices whole grain bread to 1 medium plain, poppy, sesame, or onion bagel. 1 cup brown rice, cooked instead of 1 cup white rice, cooked. 3 cups low-fat popcorn (1 oz) instead of 10 potato chips (1 oz). 1 fresh orange to 1 cup orange drink. ½ cup cooked peas instead of ½ cup cream style corn. 1 ounce almonds (about 23) to 1 ounce jelly beans (10 large). Choose 1 cup raisin bran cereal instead of 1 cup corn flakes. 2 Tbsps chunky peanut butter instead of 1 Hot dog (5 in).
Additionally, you can find some recipes for deliciously stuffed vegetables here, and 23 low carb lunch ideas here. Also, I have collected many recipes on my food blog which I update only occasionally but have been careful enough to sort everything with proper tags, so you can find breakfast, lunch, dinner, snacks, drinks and dessert recipes pretty easily. x