- Energy boosters like high-fiber cereals, coffee, tea, and combination of icy seltzer water and a slice of lemon can be found in your pantry.
- Drinking coffee or tea in small doses instead of one supersized helping all throughout the day can give you more energy.
- Iron-rich food and drinks combined with Vitamin-C-rich fruits can lower the risk of anemia, the leading cause of fatigue.
The kitchen or your pantry might just surprise you with the ingredients to power up your day. Here are some healthy habits that will surely get you through the day:
1. Have a high-fiber breakfast
A high-fiber and protein duo breakfast powers you up to be alert the whole morning and get you through the next meal without an energy crash. It also steadies blood sugar levels. What’s good to eat? High-fiber cereal with milk or whole-grain toast with a tablespoon of peanut water.
2. Combine protein with good carbs
For a quick energy boost, snack on a combination of complex carbohydrates and an ounce or two of protein without an energy crash a few hours later. Sample combos: peanut butter and multi-grain-toast; handful of nuts, dried cranberries or small box of raisins; or trail mix; whole grain crackers and tuna.
3. Iron up
Not pumping iron but drinking it.
The most common cause of fatigue is iron-deficiency anemia. Drink up on iron upon doctor’s recommendation: 18 milligrams a day for non-vegetarian, menstruating female; 8 milligrams/day for non-vegetarian men and post-menopausal women.
Canned spinach, baked beans, kidney beans, whole-wheat bread, and dried apricots are good iron sources. Combine it with Vitamin-C rich food like orange juice, mandarin oranges, and canned tomatoes for better iron absorption.
4. Drink something sweet
When you are feeling fatigued, add a tablespoon of blackstrap molasses to a cup of hot water. This does not only invigorate you but it also contains iron that fights anemia.
5. Drink coffee in small doses throughout the day
Instead of drinking a large helping in one seating or two, research results from the Brigham and Women’s Hospital, Harvard Medical School, and other institutions show that a quarter cup of coffee every now and then will keep you more alert. It also lessens the possibility of an energy crash during the day.
6. Tea can give caffeine as much as coffee
Improve your performance and alertness by drinking tea all through the day. Tea perks you up like coffee but does not disrupt your sleep as much.
7. Seltzer with a slice of lemon
The powerful combination of cold icy seltzer water and slice of lemon instantly energizes you. The coldness and the zest trigger an energy boost.
8. Drink bitter herb tonics
It may be a German traditional herbalist cure for fatigue but it also helps in digestion and adds nourishment. A sample would be a refreshing drink of tonic ice on water and Angostura bitters.
9. Drink apple cider vinegar
A tablespoon or two of apple cider vinegar to a glass of cold water or a chilled vegetable drink can add potassium, enzymes, and amino acids to relieve fatigue.
10. Chew peppermint or spearmint gum
The act of chewing plus the refreshing mint scent and flavor gives an energy boost.
11. Eat a bowl of phosphorus-rich all-bran cereal
A bowl would provide 792 milligrams of phosphorus to metabolize proteins, fat, carbohydrates and other minerals that can be utilized for energy.
12. Have a cocktail
Not the alcoholic one but fresh lime juice or chilled cranberry juice to perk you up.
Source: The Healthy