The Power of Yum: Nutrition tips to support you throughout your day
We all have times of the day that require a little more of an energy boost than others. Some people need a hearty breakfast. Some get by with a cup of coffee or tea to jumpstart their day. Try these things to help you get through your day without dragging your feet.
Small adjustments to your routine can take your day from ho-hum to oh yeah!
Is caffeine a non-negotiable for you? That initial boost you get from caffeinated drinks doesn't last very long. Soon after you may find yourself crashing and reaching for another cup.
For the bright-eyed effect without the slump after, try matcha tea a type of green tea. The earthy taste is nothing like that of coffee. However, the energy boost lasts longer with a smooth finish. Matcha can improve how your brain functions, ease your system, and is loaded with antioxidants. The caffeine content is similar to that of coffee. Add milk and a healthy sweetener to get that latte vibe. As our bodies change, matcha is a good alternative for those who have a sensitivity to coffee.
Fight the morning rumbles
To get your AM routine on the good foot, adding healthy proteins and fiber will help sustain you. Try making overnight oats using old-fashioned rolled oats. Add your preference of milk product or alternative. Fresh fruit, nuts/seeds (almond, walnuts, pumpkin seed), and a little honey or maple syrup make a nice combination. Chia seeds will boost fiber and are great antioxidants. If you are adding fruit, you'll want to use less sweetener or omit it.
Having eggs and multi-grain toast is another option. Sprinkle some hemp seeds into your eggs for extra protein. Hemp is also great for lowering your blood pressure and elevating your energy.
A light meal of simple foods will feel better than a heavier meal, especially if your work involves sitting for long periods of time.
Prep for Your Pep
Taking a lunch break may seem luxurious in the time of back-to-back Zoom meetings. If you only have thirty minutes for mealtime, you might not have the best choices for food that sustains you. Pack leftovers or make your lunch ahead of time so you can actually enjoy your food instead of inhaling it.
Lean proteins like fish, beans, dark leafy greens (yes), and nuts support the flow of energy and oxygen throughout the body. Root vegetables and healthy grains add fiber which helps regulate your blood sugar. If you've felt the dip in endurance during your day, your blood sugar levels could have something to do with that.
Whose got snacks?
The middle of the day is prime time for the mental slow down. Give yourself healthy options so brain fog isn't part of your afternoon routine. Here is where a little preparation will pay off. It doesn't have to be a chore. Keep small reusable containers handy so you can add nuts, fresh fruit, or veggies to them. If packing your food for the week seems like too much, do it for a day or two ahead. You can also make these snack packs when you bring your items home from the store. You'll save yourself from rushing in the morning if you take some time to plan these out.
Ashwagandha, Lion's Mane, Maca, Moringa. You may have heard of these adaptogens as more people learn about their effectiveness. They can be added to a smoothie, tea, or taken as a tincture to help with focus, lower cortisol levels, boost your immune system, and a host of other benefits.
You don't have to jump in and change everything at one time. Embrace the opportunity to test out new recipes and habits. Make sure whatever you do works for your needs and lifestyle.