- July 30, 2018
- Posted by: Evolution Studios
- Category: News
Health Tip of the Week
13 Energy Boosting Food Choices
Fatigue can occur for a variety of reasons. Lack of sleep, certain medications, stress, poor diet, and illness all contribute to fatigue. Lack of energy can also occur when one’s diet is too high in sugar and fatty foods or because of vitamin/mineral deficiencies. Making the right choices from your Determination or Transformation Food List can make a difference. Keep the following in mind when making food choices:
Rolled Oats: Rolled oats are a great choice for breakfast. They are an excellent source of complex carbohydrates, which our body converts into glucose as a primary source of energy.
Almonds: Almonds are a source of good fats, bre, and protein. They are a great snack because the bre and protein will help you stay full.
Probiotic Yogurt: Probiotic yogurt contains healthy bacterial cultures which support your digestive tract. A low-fat probiotic yogurt can also be a good source of calcium and protein.
Beans: Beans are a source of bre and a lean source of protein. They will help you stay full and are a great meat alternative.
Spinach: Spinach and other dark green leafy vegetables are nutrient-dense choices that are rich in antioxidants, which help repair damaged cells. Spinach is a good source of iron, vitamin C, potassium, and magnesium.
Eggs: Eggs are one of the least expensive and highest quality protein sources available. People with a history of heart disease, high cholesterol, or diabetes may consider choosing egg whites over whole eggs.
Chicken Breast: Chicken breast is a lean source of protein and easy to prepare in so many ways! A couple of our favourite chicken recipes are Asian Chicken Salad and Balsamic Marinated Chicken. Yum!
Apples: Apples are a great source of fibre and a healthy snack. You know what they say: “An apple a day keeps the doctor away!”.
Whole Grains: Choose whole grains, like brown rice, and 12 grain bread, as they contain all the nutrients found in the grain. Beware of “enriched” imposters, which
are simply processed grains that have had vitamins and minerals re-added to them.
Berries: Berries are well known for their antioxidant properties. They’re an important part of a healthy lifestyle–not to mention delicious. Try them for breakfast in our Fruit and Yogurt Parfait.
Lean Beef: Lean beef is a great source of iron. Iron plays a key role in producing red blood cells. Red blood cells carry oxygen throughout our bodies, giving us energy. Try our Beef Stroganoff for dinner to boost your iron levels.
Peanut Butter: Peanut butter gets a bad rep for its high calorie content. But this spread is rich in fatty acids, fibre, and protein. For a creative twist, try it on apples or celery sticks.
Salmon: Wild Pacifc salmon is rich in omega-3 fatty acids, vitamin D and selenium. Try to include salmon in your diet twice a week.