If you are like most of us, you are busy in the morning getting kids off to school and taking care of all of those morning things to do. You take the dog for a walk, grab a cup of coffee, make sure you look presentable and then you are dashing away to work. We are hit with early exhaustion in the day and by 3 pm, you aren’t sure if you can make it to five o’clock. As women, we focus on the needs of others but not on ourselves. A bad message in our society and we all buy into it. So what easy changes can be made to offer energy boosters for women as well as becoming more healthy?
First – understand that there are three types of interactions with our brains and food: Those that give us a boost of initial energy, like caffeine. Those that balance our sugar and give us a feeling of good rush and those that give energy and stimulate the metabolism. There have been studies that show what we eat can alter our metabolism as well as brain chemistry.
We tell it to the kids, but we need to make sure we have a good breakfast as well. Consuming at least 300 calories (and coffee doesn’t count) of a healthy breakfast is an absolute must. This can be high fiber cereal with skim milk, a couple of slices of toast with peanut butter (good protein) and add a banana or an English muffin with an egg. The good breakfast plan with help to keep you and your brain going and avoid afternoon exhaustion.
Magnesium is a major player in the body’s performance in converting glucose to energy and a low magnesium level can produce a lack of energy. Luckily, magnesium is easy to get in a variety of foods: Eating whole grains as well as some types of nuts like hazelnuts cashews and almonds. You can create and take your own trail mix and keep it in the car, purse and at work.
Walking and water: Take a quick break and a brisk walk around the block. This will get the cardiovascular system working and increase your energy level. Coordinate this with the intake of a good amount of healthy fresh water. Lack of water can act as exhaustion. It also goes without saying to cut down any alcohol intake the night before. Alcohol dehydrates you and diminishes your electrolytes.
Whole grains, not sugar: When you eat sugar you get an increase in energy, but it’s temporary and then you get an immediate drop. Whole grains have been shown to give you a nice even energy increase so you don’t get that feeling of exhaustion.
If you must have a snack, make it a healthy one. Instead of the sugar, go for yogurt or whole wheat crackers with a touch of peanut butter. These are healthy for the body and enhance a longer term energy level.
If you are concerned about calories, remember that it takes as many calories to burn an apple in your system as is contained in the apple itself. Eating an apple with a hand full of nuts is one of the best energy boosters for women.