Top 10 Energy-Boosting Nutrition Strategies

There is an energy crisis in America—and I am not talking about natural resources. We all want to feel alert, well-rested, and energetic, but for many of us this is more of a dream than reality. As busy and productive people with over-scheduled, stressful lifestyles (sometimes combined with little quality sleep and poor eating habits), it is no wonder so many of us feel drained. 

There is an energy crisis in America—and I am not talking about natural resources. We all want to feel alert, well-rested, and energetic, but for many of us this is more of a dream than reality. As busy and productive people with over-scheduled, stressful lifestyles (sometimes combined with little quality sleep and poor eating habits), it is no wonder so many of us feel drained. 

Fatigue breaks us down physically and emotionally and wreaks havoc on the immune system, making us more susceptible to illness, depression, and even chronic conditions like heart disease. But we have the power to change our habits, boost our energy, and feel terrific. 

We all know that regular exercise, stress management, and getting at least eight hours of sleep are critical for combating fatigue. It also turns out that our eating habits directly affect our energy levels, and there are ways we can use nutrition to feel more energy throughout the day. 

1. Eat predominantly nutrient-dense foods 

Optimal energy metabolism (the process that converts food to energy) requires an abundance of vitamins and minerals. Every cell in our body can unlock its energy potential with the proper fuel from food. If we don’t get enough nutrients from foods, we suffer from sub-optimal cellular energy metabolism, making us feel tired and sluggish. 

The best way to combat this is to choose foods that have a lot of nutrition per calorie. These include vegetables, beans, nuts, seeds, fruits, whole grains, and lean animal proteins. Refined breads, fried and fatty foods, sweets and desserts, and processed snack foods give us lots of calories with little nutrition, which is why you’ll feel so much better if you base your diet on minimally processed, whole foods. 

2. Seek out foods high in antioxidants 

Antioxidants are the body’s scavengers of those damaging chemicals that tax our system and cause fatigue and lead to illness. Being that there are thousands of natural, protective antioxidants in fruits, vegetables, and other plant-based foods, a pill or processed food will never come close to what you’ll get from the whole food. 

Furthermore, too much of certain nutrients can be risky – this risk is alleviated when the nutrients come packaged in a whole food, which is naturally balanced with complementary nutrients and thousands of health-supporting compounds. Seek out colorful, juicy fruits like berries and melons, and dark green leafy vegetables like kale, broccoli, collard greens, and spinach. 

3. Focus on omega-3s 

Studies show that diets high in omega-3 fats improve mood, memory, and thinking, which are related to focus and energy. Try to get at least one excellent source of omega-3 fats a day: fish, flax seeds, flax oil, hemp seeds, hemp oil, leafy greens (think big salad), or walnuts. Omega-3 supplements such as fish oil can help but they should never replace a healthful diet. 

 4. Ditch the diet 

If your “diet” is synonymous with “deprivation,” you’re doing your body a “disservice.” Skimping on calories ultimately decreases your metabolism as your body tries to conserve all the energy it can. That’s why dieters often feel lethargic. To make matters worse, as metabolism slows, the body burns even fewer calories, leading to a slower rate of weight loss. Then when more calories are inevitably consumed, weight gain is the usual result 

So, to keep your energy levels high and your metabolism revved up, be sure to meet your calorie needs each day. Slow, steady weight loss – achieved with sufficient calories and regular physical activity – is the most effective way to maintain a healthy weight for life. (Ask your nutrition professional how many calories you should be aiming for each day.) 

5.Make breakfast a priority 

Yes, it’s easy to skip breakfast, and we even may feel virtuous doing so, as it appears to be a way to save calories. But it hurts us in the long run. Studies show that a good breakfast not only gets your metabolism going, but it will help keep you alert and satisfied until lunch. Bonus: healthy breakfast eaters set the stage for a full day of healthy eating. 

Swapping out processed foods like donuts, pastries, white bagels, cereal, and waffles for healthier options including fresh fruit, whole grain hot or cold cereal with nuts/seeds, whole grain bread with nut butter, or even last night’s casserole are all good options. 

6.Say yes to snacks 

Getting a near-steady supply of food energy throughout the day helps keep your blood sugar level and your energy level up. Letting yourself get too hungry causes your blood sugar to crash, leading to feelings of sluggishness and, often, cravings for junk food. But of course it is important to choose your snacks wisely. 

A smart snack won’t come from a vending machine or in a 100-calorie pack; in fact, these foods typically don’t provide the mental boost in energy that you’re craving, and you’re often left feeling even more tired than before. Real food is the best source of real energy. Combining complex carbs with protein and fat provides lasting energy, because the fiber, protein, and fat slow the release of sugar into the blood, helping to prevent energy dips and overeating. 

Some great snack ideas include a mix of nuts and dried fruit (about one half ounce of each); a container of plain yogurt topped with 2 tablespoons of natural granola; 3 cups of air-popped popcorn tossed with 1 teaspoon of olive oil and a sprinkle of sea salt; 5 whole grain crackers with 5 baby carrots and a quarter cup hummus; a half cup of berries and an ounce of walnuts, an ounce of baked or whole-grain chips with tomato salsa, or a small apple sliced and dipped in 2 tablespoons of almond butter. 

 7.Drink for energy 

Being properly hydrated is a very easy and effective way to keep your energy high. The body needs water, and lots of it, to function optimally. You can skip the vitamin waters and energy drinks which, unless you’re an endurance athlete, just add unnecessary calories and expense. So keep a fresh and ready source of water by you at all times, and sip at least 1 cup every 2 hours. Tote a reusable bottle with you wherever you go. Bonus: all those extra trips to the restroom help you to move more. 

8.Become the designated driver more often 

Since alcohol is a depressant, it can contribute to low energy. Ironically, it can also act as a stimulant several hours later, which can disrupt your sleep cycle and cause fatigue the next day. If you depend on a nightly drink to fall asleep or overindulge over the weekends, you may find that cutting out or down on alcohol improves your energy considerably. 

 If you wish to indulge occasionally, red wine is a good choice for its antioxidant content. (Disclaimer: individuals taking certain medications, and those suffering from certain forms of anxiety, high blood pressure, or dependence issues should avoid alcohol completely. Ask your doctor.) 

9.Use caffeine wisely or not at all 

After a cup of coffee, it certainly feels as though you’re getting an energy boost. But it really isn’t true energy—it’s a drug effect. So although you’ll feel a short-term boost, it will backfire when it wears off, because at that point the body realizes it has no real energy source and the result is exhaustion and hunger, typically followed by overeating. 

So, caffeine can be used occasionally as a temporary stimulant, such as before a long drive or for alertness for meeting a deadline, but overuse and reliance over the long term can be problematic. 

 For a gentler lift, try green tea, which provides beneficial antioxidants as well as the amino acid theanine, which helps you stay calm and focused. (Disclaimer: individuals taking certain medications, and those suffering from certain forms of anxiety, high blood pressure, or dependence issues should avoid caffeine completely. Ask your doctor.) 

10.Choose power foods 

 As the 10th nutrition strategy, I’d like to share my list of the top 10 energy foods, most of which you should aim to include in your diet on a weekly basis: 

1. Almonds (or other nuts) 
2. Avocado 
3. Watercress (or arrugula, kale, collards, spinach, etc.) 
4. Quinoa (or other intact whole grains such as millet, amaranth, brown rice, etc.) 
5. Flax seeds (grind them before adding to foods) 
6. White beans (or lentils, white beans, black beans, etc.) 
7. Dates (or other dried fruit – in moderation) 
8. Blackberries (or strawberries, raspberries, blueberries, etc.) 
9. Sea vegetables (nori, dulse, hijiki, etc.
10. Edamame (young whole soy beans) 

Nutritionist Dina Aronson, MS, RD is a member of the FitOrbit Advisory Council. FitOrbit is real personal fitness training by real personal trainers, online and on your time. FitOrbit sustains the vital human connection of the trainer-client relationship by using straightforward web and mobile technologies that enable daily activity monitoring, a continuous workout and meal plan feedback loop, and timely motivational support for everyday personal fitness training, dieting, and weight loss. http://www.health.com

Vitamins For A Healthy Heart

As we all know, vitamins are very important when it comes to keeping your heart healthy. You need to eat the right foods of course, although you also need to supplement the food you eat with the necessary vitamins your body needs to stay in shape and keep your heart working healthy for a long time to come. If you don’t consume the right nutrients, you won’t be doing your heart any favors - and may end up having problems later on in life.

The first vitamin that comes to mind for most people is vitamin E, a vitamin that is essential to improving the overall health of your heart. When taken correctly, vitamin E will stop the cholesterol in the body from harming the arteries that surround the heart. Anytime cholesterol oxidizes, it sticks to the sides of the arteries and can lead to blockages which can cause heart attacks or other serious problems with the heart.

To help you keep your heart healthy, most doctors recommend that you take additional supplements that contain vitamin E. They may also suggest that you eat foods that are naturally rich in vitamin E, such as nuts. Nuts have high amounts of vitamin E, and most of them taste great. You can find other foods that contain vitamin E as well, although nuts have the highest amounts.

In the past, research has shown Vitamin E to help those who have already suffered the wrath of a heart attack. This vitamin helps to prevent heart attacks in the future by opening up the arteries and eliminate blockage. Those who have had a heart attack in the past are always encouraged to add more vitamin E to their diet.

What many aren’t aware of, is the fact that you can use vitamin C to boost the effects of vitamin E. Vitamin C is known as an antioxidant, which prevents the damaging effects that cholesterol has on the body. Along with preventing cholesterol from damaging the body, vitamin C also helps vitamin E with it’s functions - such as protecting your arteries and your heart.

By taking both vitamin C and E as a combination, you’ll be well on your way to a healthier heart. Overall, this is the easiest way that you can be sure you aren’t damaging your heart, especially if you have had a heart attack in the past. If you have a history of heart disease or heart problems in your family, these vitamins are essential to your diet. Even if you are just concerned about the health of your heart, these vitamins will give you the peace of mind in knowing that you are eating for a healthy heart.

As far as your dosage goes, it will vary from person to person, although 400 international units of vitamin E and C are the recommended amounts for most people. On it’s own, vitamin C can be tolerated in large doses, without imposing any harmful effects. You can take around 500 mg of it twice a day, and ensure that your heart remains healthy.

To be on the safe side, you should always make sure that you get the proper amount of vitamins in your daily diet. Taking additional vitamins and supplements isn’t a bad idea either, especially if you are trying to boost the health of your heart. Your heart is one of the most important organs in your body, which is why you should always take care of it. If you eat the proper diet and take the necessary vitamins - you’ll be well on your way to keeping your heart healthy.

Good Food for Your Skin

If you want to have healthy skin, you need to eat foods that contain vitamins known to contribute to beautiful, clear skin. A lack of certain vitamins can leave you with wrinkles, accelerated skin aging and/or pimples. Your skin may become rough and dehydrated as a result of not consuming foods that contain vitamins good for your skin. Take the time to learn which foods your skin will benefit from and include them in your diet if you want your skin to looks its best.

Vitamin A-Rich Foods

Eat orange vegetables such as carrots, pumpkin and yams if you want to consume foods good for your skin. Consume dandelion greens, red peppers (sweet), mustard and beet greens, cantaloupe, watermelon, pickled herring, liver and egg yolks as well. These foods contain vitamin A (also called retinol), which helps to prevent premature aging and dry skin.

Vitamin B3-Rich Foods

Include nuts such as almonds, legumes, whole-grain foods, avocados, brewer's yeast, fish, cheese, eggs, sesame seeds and lean meats in your diet for healthy skin. Niacin (another name for vitamin B3) is good for the skin and may prevent the skin from becoming dry. The development of dermatitis may also be a skin condition you can avoid developing by eating foods that contain vitamin B3.

Vitamin B-Complex-Rich Foods

Drink milk and eat foods such as kidneys, chicken, turkey, tuna, salmon, eggs, nuts, legumes, tomatoes and grapefruit to avoid dry skin, dermatitis, eczema and dandruff. These B-complex-rich foods are good for your skin and beneficial to your hair as well.

Vitamin C-Rich Foods

Consume vitamin C-rich foods such as red (sweet) and green peppers, tomatoes, Brussels sprouts, broccoli, cauliflower, kale, kiwis, citrus fruits, mangoes, cantaloupe and strawberries. Foods that contain vitamin C (also known as ascorbic acid) help prevent premature aging. Vitamin C also helps to prevent rough skin.

Vitamin E-Rich Foods

Eat foods such as almonds, hazelnuts, peanuts, Brazil nuts, sunflower seeds, safflower oil, canola oil, olive oil, corn oil, soybeans, tomato paste and sauce, spinach, avocados and seafood to help prevent pigmentation of the skin and to enhance the tone and texture of the skin.

Water

Drink six to eight 8-oz. glasses of spring water each day to hydrate skin and keep it clear and young looking. Water cleanses the body and the skin to keep it free of breakouts.

Vegetarian Diet

There are numerous reasons a person might adopt a vegetarian diet. But whether it is for religious, ethical or health reasons, the intent is the same – to follow an eating plan made up of fruits, vegetables, nuts, whole grains and animal byproducts depending on which variation of the vegetarian diet they follow.

There are different practices of vegetarianism.

In general, a vegetarian does not eat any animals, including fish or other creatures of the sea. Some vegetarians even choose to stop eating dairy products and eggs. The diet varies based on the individual's beliefs or habits.

• A vegan restricts his or her intake to foods derived only from plant origin – fruits, vegetables, nuts, whole grains, seeds and legumes. They also pass over honey. The vegan does not consume meat, fish, eggs, dairy or honey.
• Lacto vegetarian includes all of the elements of a vegan diet, however, honey and dairy are allowed on the diet.
• The lacto-ovo vegetarian takes it one step further with the addition of eggs, honey and dairy.
• Lastly, semi-vegetarians consume plant foods, dairy products, eggs, fish and poultry, but they do not eat red meat.
  

The majority of vegetarian diets are low in animal products. Because vegetarian diets are low in total fat, saturated fat and cholesterol, they lessen the risk of obesity, heart disease, high blood pressure, cancer and diabetes.

But when practicing abstinence from animal products, it is a necessity that an individual gets a proper balance of nutrition. They must supplement B-complex vitamins, iron, zinc, potassium and phosphorous which are present in red meats and other animal proteins.

If you plan on following a vegetarian diet, it's important to account for all of the essential nutrients. Following a vegetarian diet goes beyond feasting on pastas with fatty sauces or gorging on French fries which are sometimes prepared in animal fat.

The American Heart Association recommends these guidelines when following a vegetarian diet. Limit the amount of sugar and fatty foods that are high in calories and low in nutrients. Rather than white breads and pastas, opt for whole grains. Eat a variety of fruits and vegetables. Consume low-fat or fat-free dairy products. Avoid overindulging in eggs which are high in cholesterol.