Eat for All-Day Energy
Chocolate Nibbling on a few squares of dark chocolate may work, too–it’s packed with caffeine and theobromine, mild mood- and energy-boosting stimulants, according to UK researchers.
Fluid-filled foods “Food accounts for about 20% of our daily fluid intake,” says Samuel N. Cheuvront, PhD, RD, a principal investigator with the US Army Research Institute of Environmental Medicine. Staying hydrated is one of the simplest ways to keep energized and focused. A recent study of athletes found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. To eat for energy, avoid dry packaged snacks such as pretzels, which lack sufficient fluid to aid hydration. Instead, opt for water-rich snacks, including fresh produce. Foods that swell up during cooking–such as oatmeal or pasta (which is nearly 65% water)–are also smart choices.
Drink more:
Tea A recent report found that pairing caffeine and the amino acid L-theanine, both present in tea, decreased mental fatigue and improved alertness, reaction time, and memory. What’s more, black varieties can help you recover from stress, according to researchers at University College London. In their study, adults who drank tea four times a day for 6 weeks had lower levels of the stress hormone cortisol after a tense moment, compared with those who drank a tealike placebo.
YOUR STRESS-BUSTING MENU
Breakfast
1 c oatmeal made with fat-free milk, topped with 1 diced pear, 2 Tbsp chopped walnuts, and 2 tsp brown sugar
1 c black tea
Lunch
1 c reduced-sodium minestrone soup
1/4 c hummus with 10 baby carrots, 1 c cucumber and red bell pepper slices
2 c air-popped popcorn
Snack
2 Tbsp semisweet chocolate chips
1 c black tea
Dinner
Spicy shrimp spaghetti: 10 lg shrimp sauteed in 2 tsp olive oil with 1 clove minced garlic and a pinch of red-pepper flakes, tossed with 1 chopped tomato and 1 c cooked whole grain spaghetti
Small salad with 1 Tbsp vinaigrette
1 orange
Snack
3/4 c raspberry sorbet
Nutrition info: 1,560 cal, 57 g pro, 248 g carb, 38 g fiber, 44 g fat, 10 g sat fat, 110 mg chol, 840 mg sodium
October 1st, 2008 at 12:13 pm
[...] rebeccascritchfield wrote an interesting post today onHere’s a quick excerptSmall salad with 1 Tbsp vinaigrette 1 orange. Snack 3/4 c raspberry sorbet. Nutrition info: 1560 cal, 57 g pro, 248 g carb, 38 g fiber, 44 g fat, 10 g sat fat, 110 mg chol, 840 mg sodium. [...]