Health knowledge made personal
 Try these foods when you need a productive day:  Fruits: A piece of fresh fruit that also has fiber such as a banana, apple, berries, peach, grapes, orange, plum, or kiwi. Those highest in fiber help keep us full while also helping our blood sugar levels.Vegetables: "Non-starchy" vegetables are best since they will not effect your blood sugar levels as much as other "starchy" vegetables (such as peas, potatoes, beans, and corn). Some to include are green beans, broccoli, lettuce, tomatoes, onions, green peppers, red peppers, celery, carrots, squash, and cucumbers. Dairy: Low fat and low sugar dairy products are best. The lower the fat, the easier to digest and the lower in sugar, the less effect on our blood sugar. Aim for low fat or fat free milk and a yogurt with less than 20g of sugar per serving (Greek yogurt is a great choice since it is also high in protein). Protein: Eggs (whole or egg whites), lean meats including turkey breast, fish, chicken breast (without the skin), lean ground beef, tofu, and beans are all healthy and low fat sources of protein and help keep us going throughout the day with energy.   Other products: Energy drinks, bars, gels, and other supplements with energy claims should be taken at your own risk. Many contain excessive amounts of caffeine, sugar, and B vitamins (some in excesses of 2000% your daily need) and can leave you feeling jittery with a racing mind for hours. If you need a "pick me up," try a cup of caffeinated tea or coffee with some honey and low fat creamer or milk. Alternatives to food: For me, the best energy I get is from smells, music, or exercise. Lemon and other citrus smells perk me up when I need a kick. Also, there is nothing like a good song waking me up on the alarm clock to jump start my day with energy. -Lacey D |
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