EATING4HEALTH

Seven fa­tigue- bust­ing foods for all- day stamina

Better Nutrition - - CONTENTS - /// BY LISA TURNER

Eat­ing for En­ergy Th­ese 7 foods can help put the pep back in your step.

Tired of be­ing tired? The an­swer may be on your plate. Try th­ese seven foods to en­hance mus­cle en­ergy, clear brain fog, and put more pep in your step.

➊ Cof­fee con­tains caf­feine, which can boost phys­i­cal en­ergy and en­hance stamina, per­for­mance, strength, and power. Stud­ies show that mod­er­ate doses of caf­feine also im­prove fa­tigue, sleepi­ness, alert­ness, and over­all cog­ni­tive func­tion. Just don't overdo it: too much caf­feine can in­ter­fere with sleep and lead to next- day fa­tigue. Try

this: Add a tea­spoon of in­stant espresso to vanilla- fla­vored Greek yo­gurt for an en­er­giz­ing snack; grind cof­fee beans and ca­cao nibs in a cof­fee grinder for a mocha- in­fused morn­ing pour- over; mix cof­fee, chia seeds, raw honey, and co­conut milk, and re­frig­er­ate overnight for a fiber- rich, on- the- go break­fast.

➋ Peanut but­ter is high in the amino acid ty­ro­sine, a pre­cur­sor of dopamine and nor­ep­i­neph­rine, neu­ro­trans­mit­ters that pro­mote alert­ness, drive, and mo­ti­va­tion. Some stud­ies show that peo­ple with chronic fa­tigue syn­drome have low lev­els of ty­ro­sine. The pro­tein and healthy fats in peanuts keep blood su­gar lev­els sta­ble and pre­vent fa­tigue, and peanuts are also high in mag­ne­sium and en­ergy- boost­ing B vi­ta­mins. Try this: Purée peanut but­ter with al­mond milk and co­coa pow­der, then freeze in an ice cream maker; mix peanut but­ter with Thai red curry paste, lime juice, scal­lions, and black se­same seeds, and toss with cooked rice noo­dles; spread unsweet­ened peanut but­ter on whole- grain toast, then layer with arugula, basil, and shaved Asi­ago cheese.

➌ Eggs are packed with pro­tein to in­crease the brain's pro­duc­tion of nor­ep­i­neph­rine and dopamine, chem­i­cal mes­sen­gers that pro­mote alert­ness and ac­tiv­ity. Stud­ies show that pro­tein- rich meals are arous­ing, im­prov­ing re­ac­tion time and in­creas­ing vig­i­lance.

Try this: Whisk eggs with chopped spinach, sliced red pep­pers, red onions, and sharp cheese, and bake in muf­fin tins; top grilled es­ca­role and radic­chio with soft- poached eggs; mix eggs with vanilla pro­tein pow­der and cook in a waf­fle iron.

➍ Cel­ery is ex­tremely high in wa­ter to pre­vent de­hy­dra­tion, which can sap en­ergy fast. In one study, women who were slightly de­hy­drated re­ported in­creased fa­tigue and in­er­tia, with a de­crease in vigor. Other stud­ies show that even mild de­hy­dra­tion can in­crease tired­ness and im­pair at­ten­tion and mem­ory. Try this: Juice cel­ery, cu­cum­bers, green ap­ples, and gin­ger for an en­ergy- boost­ing tonic; thinly slice cel­ery stalks on the di­ag­o­nal, then toss with radishes, scal­lions, cilantro, peanuts, lime juice, and olive oil; cook cel­ery, shal­lots, and pota­toes in broth and purée un­til smooth for a hy­drat­ing, hot- or- cold soup.

➎ Chard is rich in mag­ne­sium, which plays a cen­tral role in cel­lu­lar en­ergy pro­duc­tion. Most peo­ple are low in mag­ne­sium, which can im­pact phys­i­cal stamina and lead to fa­tigue. Spinach, beet greens, pinto beans, al­monds, and se­same seeds are other great sources of mag­ne­sium. Try

this: Com­bine thinly shred­ded chard, red cab­bage, and Brus­sels sprouts with toasted al­monds and top with hon­ey­mus­tard dress­ing; sauté chopped chard in olive oil with cherry toma­toes, black olives, and gar­lic, then toss with whole­grain pasta; blend chard leaves with frozen blue­ber­ries, al­mond milk, and ba­nanas for an en­er­giz­ing smoothie.

➏ Pota­toes are packed with potas­sium, which is crit­i­cal to brain func­tion— low lev­els can in­ter­rupt elec­tri­cal sig­nals in the brain, caus­ing fa­tigue and weak­ness. Pota­toes are also rich in B vi­ta­mins, es­sen­tial for the pro­duc­tion of ATP ( adeno­sine triphos­phate), the form of en­ergy your body uses. Other potas­sium- rich foods in­clude beet greens, pinto beans, soy­beans, chard, and spinach. Try this: Sauté shred­ded pota­toes with leeks, spinach, gar­lic, and cooked pinto beans; cook chopped pota­toes and chard in broth, then purée into a creamy soup; toss cooked pota­toes with Greek yo­gurt, minced red onions, cel­ery, dill, and a lit­tle Di­jon mus­tard.

➐ Oat­meal is rich in com­plex carbs, the pri­mary source of en­ergy for the body, and fiber, which can pre­vent blood su­gar fluc­tu­a­tions that lead to fa­tigue. Stud­ies show that car­bo­hy­drates en­hance brain wave fre­quen­cies known to be as­so­ci­ated with at­ten­tion and arousal, and also fa­cil­i­tate the up­take of ty­ro­sine into the brain for more en­ergy.

Try this: Soak rolled oats and flax seeds in al­mond milk overnight, then top with chopped pis­ta­chios and dried cran­ber­ries; cook oat groats in broth and add sautéed mush­rooms, onions, and al­monds; stir shred­ded cheese, minced kale, and sliced scal­lions into oat­meal for a sa­vory break­fast al­ter­na­tive.

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