Wow I am going to try this, from the March 2009 issue of Natural Health Magazine. You can read more in it or on
naturalhealthmag.com. You can also find ideas for how to incorporate the foods into some great recipes.
Feeling fatigued? Supercharge you meals with the 10 most vibrant foods and you may never have another "energy crisis."
1.) Broccoli. Loaded with nutrients, broccoli offers a huge dose of vitamin C--which has been shown to reduce fatigue by increasing iron absorption--and is a good source of non-dairy calcium. Vitamin C can also keep your adrenal system running strong, which helps stabilize your energy through stressful situations.
2.) Brown Rice. A high-fiber complex carbohydrate that's packed with manganese, amino acids, and magnesium (important in many cellular functions including energy production), brown rice provides a complete meal when paired with lean protein like tofu, fish, or chicken.
3.) Eggs. Very high in protein and choline, which is vital to brain functions like memory, eggs also contain tyrosine, an amino acid that helps your brain produce the chemicals norepinephrine and dopamine, which improve your mental function and keep your feeling energetic.
4.) Green Tea. For calm, alert energvy, sip on green tea. The small amounts of caffeine (30 micrograms) and theanine, an amino acid that stimulates GABA (the calming molecule in brain receptors), produce feelings of relaxation, as well as improve cognition and mood. Green tea also stimulates your metabolism, which may make weight loss easier.
5.) Oats. This breakfast staple, also great in chili, bread, and waffles is a complex carbohydrate that's high in heart-healthy soluble fiber and unsaturated fat, which means it provides a steady stream of energy. They're also packed with energizing and de-stressing B vitamins.
6.) Oranges. The fruit's well-known vitamin C content aids in the poduction of carnitine, a molecule that helps the body burn fat for energy.
7.) Nut Butters. The fat and protein in nut butters provide a concentrated source of energy, plus the soluble fiber in peanuts works to control blood glucose and prevents saturated fat from entering the bloodstream. Most nuts--including peanuts, cashews, walnuts, and almonds--are loaded with the amino acid arginine, which may relax blood vessels for better blood pressure controlo. Look for nut utters that don't have added sugar, which could contribute to an energy crash.
8.) Salmon. A great source of omega-3 fatty acids--which keep cell membranes healthy and maintain cardiovascular health by regulating blood clotting and vessel constriction--cold-water fish like salmon, herring, and scallops are also high in protein and magnesium, which aids in converting glucose (blood sugar) into energy.
9.) Sea Vegetables. Ounce for ounce, seaweeds like arame, dulce, and nori contain the broadest range of minerals of any food, plus the B vitamins pantothenic acid and riboflavin your body needs to produce energy.
10.) Yogurt. This creamy treat is an excellent source of energizing protein and B vitamins--which are critical to converting nutrients into energy and reducing stress and anxiety--including vitamin B12, which fights fatigue by building strong, healthy red blood cells. If you want added flavor in a yogurt, look for those sweetened with honey or real fruit.
ENERGY SECRETS:
Want all-day energy? Eat enough of what you need at every meal. This checklist will help you do that.
1.) Complex Carbohydrates that are high in fiber (like oats, brown rice, and other whole grains) are absorbe3d more slowly and sustain you for longer periods. They also help keep blood sugar levels stable, evening out energy highs and lows, and preventing you from overeating later in the day.
2.) Protein (soy, lean meats, nuts) helps regulate the release of energy throughout the day. "Protein takes a long time to turn into glucose, providing a steady release of energy into your body," say Jacob Teitelbaum, M.D., autho of "From Fatigued to Fantastic!" (Penguin/Avery 2007).
3.) "Good" Fats (cold-water fish, olive oil, eggs) are concentrated sources of energy. "A 2002 Danish study showed that the monounsaturated fatty acids (MUFA) in nut butters help curb your appetite so you don't overeat which helps keep you from feeling weighed down," says Heather Zwickey, Ph.D., of the National College of Natural Medicine.
SUPER SNACKS:
A morning or afternoon snack keeps blood sugar from spiking or dipping. Teitelbaum also suggests a high-protein snack just before bedtime to kep your blood-sugar levels from crashing while you sleep, which may wake you up.
1.) Granola with nuts and dried fruit mixed with yogurt
2.) Apple slices with cheddar cheese
3.) Whole-grain crackers and hummus
4.) Tuna fish on a whole wheat cracker
5.) Whole wheat bagel with nut butter and a banana
Hope this can help you guys!
Please remember to consult your physician before trying anything new. I am not a doctor and no information should be considered medical advice. Any information provided should not be used to take the place of advice from your personal physician or other professional. Links to other sites are provided for ease of research. Information on those sites is the opinion of those who publish the sites and is NOT necessarily that of FibroChick. I offer what I can as help. I believe in educating myself on all my medical issues and being my own advocate, for no one else will do that on my behalf. I recommend we all do the same!
