Still feeling tired after getting a decent night’s sleep? You might think that your stressful lifestyle is to blame but what may surprise you is that many foods we commonly reach for can make the problem worse. Check out my recent appearance on CBS New York where I gave the 411 on which foods actually help to reverse fatigue and give you a real energy boost!
Make these simple changes in your diet to deliver real energy and fight fatigue!
SWITCH to SUPER CARBS: There’s no disputing how satisfying starchy carbs like bagels, rice and pasta can be when you are stressed and looking for some comfort food. Unfortunately though, these foods are hard to control when you are tired and hungry and lead to more problems with energy crashes and weight gain.
Instead, switch out starch with superfood-carbs! Try quinoa and buckwheat which are not only satisfying but are complete plant sources of protein, rich in antioxidants, bio-available minerals and fiber which give you a slow-carb energy stream with real staying power to fight fatigue and replete your body with nutrients.
The SECRET to CITRUS: What’s better than sunshine to greet the day and boost our feel good hormones? Look to choosing sunny citrus which is packed with natural fructose energy, vitamin C, flavinoids, and pectin fiber which helps you utilize the plant sugars slowly and healthfully over straight sweets like candy, soda and other sweets.
Citrus and pineapple also pack goodies for your metabolism that can temper appetite (synephrine), encourage fat burning (narigenin), calm down inflammation (limonene) and boost norepinephrine a brain chemical that will rev you up.
POWER-UP with PROTEIN: Get the skinny on lean protein for energy and fatigue fighting. Protein delivers on mental alertness, controls appetite and helps to regulate metabolism.
Lean red meat, poultry and fish contains needed trace minerals like iron and zinc which are absolutes for making sure your cells can make the energy it needs, complete amino acids to make energy balancing hormones and to improve focus and mental clarity.
KICK DOWN CAFFEINE: Quick caffeine jolts may seem like an easy way to combat fatigue but it works against natural energy reserves and will wear you down in the long run. Overloading with caffeine will lead to more fatigue, irritability and dependency. Try reducing your overall intake and swapping out mega caffeine doses and energy drinks for other healthy energy boosters.
Shoot for lower dose caffeine shots and alternates that also contain nutrients. Try green tea with antioxidants and catechins, yerba mate with theophylline and theobromine a mild stimulant or panax ginseng that contains terpenes a whole body therapeutic stimulant.
WHOLE FOOD THERAPY: Finally, there’s no energy shortage in sight when you build your meals with a whole food diet.
Look to natural energy in sweet potatoes, berries, mushrooms, leeks, nuts and other veggies, and dark chocolate. These foods boost your energy with plant sugars, control the release due to fiber and also dose you with vitamins, minerals and plant chemicals to correct a low nutrient diet, boost your overall energy level and fight fatigue once and for all!
Watch me discuss this topic on CBS Philly, too.
Eat Healthy! Be Happy!
Nicolette M. Pace