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The best food for EXTRA energy

Recharge your energy levels this year with these five-star essential superfoods.

It’s that time of year, well into January, when you return to
business swing, family and exciting projects for the coming year. is when you
you want to feel focused and energized. Choosing to eat the foods that give you energy
increasing nutrients, without accumulating calories, will specifically enhance
your energy levels for a fitter and more productive 2008.

Here’s the roundup of the top six foods for EXTRA energy and helpful tips on how to incorporate them into your daily diet.
More at the end of the article, you will find some additional tips to beat fatigue.

Five Star Energy Superfoods


Eating almonds as a snack when you feel low on energy will raise your energy levels. They
they contain good amounts of iron and some B vitamins, helping your brain, nerves and muscles to
work properly. It is important to combine the almonds with some source of vitamin C, so that the
the body can absorb these nutrients as vitamin C helps the iron absorption process and
vitamin B. Eat almonds with a piece of fruit, it will insure your body and reap the benefits.

how to eat more: Add to breakfast cereals, porridge, or crumble toppings. alternatively snack
in a small package with an apple.


As apricots contain vitamin C and iron, this super snack means that your body will absorb the iron.
Essential for overcoming fatigue and recovering from exercise. Iron will also help improve mental health.
performance and lift your spirits.

how to eat moreApricots: Fresh apricots are best, but you can also try dried apricots mid-morning.
or mid-afternoon snack. Also to enhance the flavor of your cereals or porridge, add a little


Since broccoli is also rich in iron, if you are anemic or tired, it makes
for an essential addition to your diet. There is also evidence of
research conducted at the US National Cancer Institute that
consumption of broccoli will help protect against cancer. antioxidants
It contains help inhibit the activation of cancer cells in the body.

how to eat more: Better steamed, add three tablespoons to your
dinner or add to stir-fries. Also try raw broccoli tips in a


If you’ve ever seen Popeye, you know what happens when he gets his fix of spinach. he ends
with a huge burst of energy and his muscles jump. Now, eating spinach won’t guarantee the bulge
muscles (so fear not if you’re a woman!) However, this food will give you a much-needed spark of energy.
Energy. It is packed with vitamins, nutrients, and iron, but it also contains an enzyme known as a coenzyme.
10 for energy production.

how to eat morePairing: Add raw to salads, add to tortilla dishes or add to mashed potatoes.
A delicious accompaniment to any fish or meat dish.


Eating oatmeal or porridge will do wonders for your energy levels. Oatmeal contains fiber so you will feel
sustained energy throughout the day, rather than energy spikes and dips that can leave you feeling tired and
often Hungarian. As porridge is a meal in its own right, it has the advantage of being able to top
Top it with fruits, nuts, and berries for added flavor and more energy-boosting foods.

how to eat more: Eat for breakfast as porridge or add the flakes to crumble toppings
or use it to make your own granola or muesli.

Salmon, tuna or sardines

Wild salmon, tuna or sardines are rich sources of omega-3 fats
acids, which improve mood, combat stress and play a crucial role in
concentration and brain development. if you have something important
knowing or interviewing these foods will help you stay focused and
energized at all times.

how to eat more: Canned fish is a convenient option to eat with
salads or topped with a slice of whole wheat bread. Sardines are also a good weekend pick-me-up.
brunch’ with a slice of toast and a glass of juice.

how to beat fatigue

Upon awakening, drink half a liter of water.

Your brain is 70% water so by drinking water you ensure that your brain water levels are not
exhausted This is vital for proper memory function. Dehydrated brains function more slowly and are
is known to release the stress hormone cortisol, in response to the body feeling stressed from lack of
Water. Also, in the long term, excessive production of cortisol by your body can cause you to
to weight.

Eat regularly and eat well

First chew the food in the mouth so that it is covered with saliva before it reaches the stomach. East
how your body benefits most from proper digestion of food nutrients.

Have breakfast

A small meal will prevent you from plunging into mid-morning energy and looking for a quick “lift.”
that will make you feel worse later in the day, like coffee or sugary snacks.

Avoid eating just before exercise

It overloads the body to digest food and produce the natural adrenaline it releases in response to
exercise. You will find that you will feel sluggish during your workout and will not perform at your best.

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