Gabby Mag

Now that more of us are (still!) working from home—the temptation to have a nap instead of keeping at it, since the boss isn't watching, might be great. Don't just reach for coffee, a caffeinated soda, or a candy bar to keep your energy up. The boost is always temporary. ªAlthough coffee has been shown to be very good for your health—try for at least two cups daily. And you can enjoy up to eight with good effect!)”

But what should you reach for in your kitchen when you need to keep on going?

The best combination are options rich in protein, fiber, and complex carbohydrates—so the energy boost lasts and doesn't show itself as a big sugar splurge that leaves you tired and in need of another boost.

What are good food choices for energy?

Nuts should be top of the list—especially with a few spoonfuls of lower fat Greek yogurt (full of protein, probiotics, B 12, potassium, calcium etc.). But make sure to keep a close eye on quantities with nuts—they seem like such superfoods with complex carbs and nutritional benefits —but the carbs can soon add up. Aim for about an ounce or as many as you can fit in your palm.

Top of everyone's list is quinoa. While we may think quinoa falls in the same category as wheat or rice as a grain and prepare it as such, this nutrient-dense carb is actually a seed. It comes from the same family group as spinach, chard, and beets. It has twice the protein of rice or barley, and is an excellent source of magnesium and manganese, calcium, has several B vitamins, vitamin E, fiber and has all 9 essential amino acids making it a perfect complete protein choice. Have it instead of breakfast cereal or at lunch and dinner.

Lentils are another great choice. A high fiber powerhouse, lentils contain cholesterol-lowering fibre and help to stabilize blood sugar for long periods, contain seven important minerals, B vitamins and protein—and they're amazingly low calorie. 

Beans are protein and a complex carb—toss some in a salad for an instant energy boost. And if you make it an iron-packed spinach salad to keep your energy up all afternoon.

Other foods to consider include sweet potatoes, bananas, apples, eggs—or even water. You may not be tired—you may be dehydrated so that everything slows down and leaves you feeling sluggish. More on foods to consider to boost your energy.

Stay tuned for more on what’s good for you!