It’s January and many of us are working towards our health goals. Choosing foods that give us energy are important in keeping on track. Some foods that boost energy levels include cashews, chicken, salmon, and beans.
Cashews are high in magnesium and help to convert sugar into energy. Magnesium deficiency can lead to low energy levels and nuts that are high in magnesium, including cashews; can provide that mid-afternoon jolt some people are seeking. Cashews are high in calories, so it’s best for those looking to shed pounds or maintain a healthy weight to adhere to serving suggestion guidelines.
Alertness tends to increase when the brain produces the neurotransmitter dopamine and the hormone norepinephrine. Skinless chicken contains an amino acid known as tyrosine that helps in the production of both dopamine and norepinephrine. If skinless chicken is not available, other foods that may provide this same effect include fish, lean beef, and eggs. In addition, lean meats like skinless chicken contain enough vitamin B to help ease insomnia.
Omega-3 fatty acids can help the body fight inflammation, which has been linked to a host of ailments, including chronic fatigue. Salmon is also high in protein, which can eliminate the mid-to-late afternoon hunger pangs that can derail healthy diets and contribute to weight gain.
Beans are loaded with fiber, and that’s a great thing for energy levels. Like magnesium, which can also be found in beans, fiber takes a while to digest, extending the energy-boosting properties of foods loaded with fiber. In spite of the growing movement to eat and live healthier, many still do not include enough fiber in their diets. Eating beans is a great place to start getting that much needed fiber.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved
Looking to build healthier eating habits? Remember, you don’t have to change everything all at once. Start with small steps that you can feel good about.
The easiest way to cook healthy is to have the proper items on hand. Healthy pantry staples are key ingredients for making healthy meals. Fill your pantry with these shelf basics and then during the week shop for more perishable foods. Try and buy organic when possible.
Dried Beans & Dried Lentils
Canned Beans (No Salt Added)
Whole Grain Pasta
Rolled Or Steel-Cut Oats
Canned Diced Tomatoes (No Salt Added)
Low Sodium Vegetable Broth
Unsweetened Plain Soy Milk
Unsweetened Plain Almond Milk
Mellow White Miso
Peanut Or Almond Butter (No Salt Or Sugar Added)
Raw Nuts (Almonds, Cashews, Walnuts, Pumpkin Seeds, Sunflower Seeds)
Dried Apricots, Dates & Raisins (No Sugar Added)
Instead of thinking about what not to eat, think about healthy things that you can add to your diet. Strive to incorporate more greens and colorful vegetables into your meals.
Concentrate on whole foods in their natural forms such as fruits and vegetables.
Whole grains are key. Instead of reaching for regular pasta or white bread, look for varieties made with 100 % whole grain flour. Brown rice, quinoa and barley are good choices as well.
Try steaming your vegetables instead of frying in oil.
Think of beans, whole grains, and vegetables as the main event. Keep lean meat and fish at 3 ounces or less.
Remember, there are no quick fixes. Making healthy choices is a process that lasts a lifetime.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen © 2016 All Rights Reserved