The All Day Energy Guide

Posted: February 10, 2018

Rise and Shine

You managed to roll out of bed after hitting the snooze button two times, what's your next move? EAT BREAKFAST, otherwise you may end up in a mid- afternoon slump. Pick from a few of these to start your day right.

Fresh Ground Peanut Butter on Whole Grain Toast 
Egg White Omelet with Smoked Salmon
Plain Oatmeal with Fresh Fruit
Thomas's English Whole Grain Muffin and a glass of Juice
Cup of Coffee

Mid-Morning Snack Attack

Put down the Snickers bar and step away from the vending machine, try one or two of these instead.

1 stick string cheese
3/4 cup Greek yogurt
1 oz of any nuts
1 banana with a Tbsp natural peanut butter
1 cup sliced strawberries
15 triscuts
1 cup sliced cucumber and tomato
1/2 cup sliced CACM with Oz salsa
1 Laughing Cow Light garlic & herb wedge spread on whole wheat crackers

Power Through Your Lunch

Limited lunch hours can lead to poor choices at fast food places. If you must eat out for lunch remember theses tips.

Don't put mayo on your sandwich & keep sauces and dressings on the side so you have control of the portions.
Pile on fresh veggies instead of cheeses and heavy dressings, they will keep you full and knock off tons of calories.
Make sure your choices include a protein and a whole grain to keep you from getting the afternoon slump.

What Afternoon Slump?

Getting outside and walking around is one of the best ways to re-energize your day. Just because your not in kindergarten doesn't mean you can't take a nap. If you cant slip away during the day, take one immediately after work to stay alert for your evening activities.

Dynamic Dinner

After a great day of keeping yourself motivated, what is the best food to keep it up? Black beans! They are a perfect blend of protein, good carbs and fiber as well as a great source of iron. Try this simple recipe:

1/3 cup quinoa 1 cup water 1 teaspoon olive oil 4 teaspoons fresh lime juice 1/4 teaspoon cumin 1/4 teaspoon coriander 1 tablespoon fresh minced cilantro 2 tablespoons minced scallions 1 (15 ounce) can black beans, rinsed and drained 2 cups diced tomatoes 1 cup diced bell pepper 2 teaspoons minced jalapeƱo Chiles salt and pepper
Cook the quinoa in the water. Allow to cool slightly. In a large bowl, combine the oil, lime juice, cumin, coriander, cilantro and scallions.  Stir in the beans, tomatoes, bell peppers and chilies. Add the cooled quinoa. Season with salt and pepper to taste. Serve cold.
 

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