Are you looking for more energy?

With the busy schedules that we all lead many of us wonder, "Is there anything I can do to be more energetic?"  Thankfully, there are some healthy behaviors that we can adopt without the aids of so-called energy drinks, or the use of magical pills.  Here are a few options:

Eat healthy foods throughout the day - Pacing your calories during the day will give your body a constant source of fuel.  For example, try starting your day with a healthy breakfast that is high in fiber from whole grains.  A study in the International Journal of Food Sciences and Nutrition found that those who ate a high-fiber breakfast had the highest level of "alertness" throughout the morning.

Eat low-glycemic carbohydrates and protein together - Low-glycemic carbohydrates help to sustain energy longer.  Opt for things like whole grain bread with a little peanut butter, or hummus with vegetables.  Other low-glycemic foods are most fruits and vegetables, nuts, beans, and minimally processed grains.

Maintain hydration - Even mild dehydration can be detrimental and have negative effects on your body such as decreased energy levels, mood, and clarity of thought.  Allow thirst to be your guide since you are already dehydrated when you sense you're thirsty.  Try keeping a container of water with you throughout the day and put it in a visible spot so you remember to drink it.

Ensure you are consuming enough magnesium - Your body requires magnesium to keep it running properly, as it is responsible for over 300 different biochemical reactions such as the functioning of muscles and nerves, energy metabolism, regulating blood sugar, as well as your immune system.  The recommended amount of magnesium for men over age 30 is 420 mg daily, and 320 mg for women.  To increase your magnesium intake be sure to include foods like whole grains, leafy vegetables, beans, peas, nuts and seeds.

Be active - Being active will actually make you feel more energetic.  One study conducted at California State University found that walking briskly for only 10 minutes increased feelings of energy and mood for up to 2 hours.

Get your zzz's - It's important to ensure that you are getting proper rest at night since foods cannot correct sleep deprivation.  To aid in a good sleep schedule try the following:  Keep bedtime consistent - even on the weekends; create a relaxing routine like reading; ensure your bedroom is dark, quiet, comfortable, and cool; use your bedroom for sleep, and avoid work, computers or TV in your bedroom; complete exercise within 2 hours before bed; avoid nicotine; and finish eating at least 2 to 3 hours before bedtime.
Reference:  Health & Nutrition Letter, Tuft's University, April 2014, Vol. 32, NO. 2, What Can You Really Do to Feel More Energetic?, p. 4-5.

Can Saturated Fat Lead to Belly Fat?

Recently, Swedish researchers studied to see if excess saturated fat could lead to increases in belly fat. They fed 37 young, lean people an average of three 250-calorie muffins per day that were made with either palm oil (saturated fat) or sunflower oil (polyunsaturated fat). The portion size of muffins was based on a calculation that would cause each participant to gain 3 percent of their initial weight.

Both groups gained 3.5 pounds worth of fat or muscle after 7 weeks. However, the weight gained by the group who consumed the saturated fat was mostly visceral belly fat, versus the group who ate the polyunsaturated fat gained muscle.

What does this mean? It's a good idea to replace saturated fats like red meats, dairy, and butter with polyunsaturated fats such as oil, fish, and nuts. By doing so you should be able to lower your risk of heart disease.

Reference: Nutrition Action, July/August 2014, Sat Fat & Belly Fat, p.9.