A baby who’s up all night, a toddler going through a “no” phase, a house that’s perpetually cluttered… all these things can zap you energy. And unfortunately, they’re often largely beyond your control. But here’s the good news: you can feel more energetic by eating certain foods and by avoiding others. When blood sugar is low, you feel sluggish and cranky. When blood sugar is high, you feel revved up and maybe even jittery, but the high is always followed by a low. The goal is to maintain stable levels with no highs and no lows, just an even steady keel. White bread, cake, cookies, and soda (you get the drift) will cause a brief spike, followed by a slump. Whole grains mixed with protein and healthy fats (see below) have staying power and will keep your energy up. But don’t squander it on picking up the toys, pop baby in the stroller and go for a brisk walk!
Most protein-rich foods perk you up, but there are some exceptions. Those containing the amino acid tryptophan have a sedative effect. This is different from the "crash" triggered by sugary foods. Milk is a classic example. For more healthy snooze inducers, see chart at below:
DID YOU KNOW?
A high-fat meal diverts blood from the brain to the stomach to help with digestion. Your brain gets less oxygen, which is why you may feel less alert after downing a burger with fries.
Anatomy of an afternoon slump
3pm you’re at work and you need something to hold you until dinner, which is hours away. You reach for a juicy apple. Its fruit, so you think it’s healthy, low in calories and loaded with vitamins
3:01 to 3:15 you get an energy jolt, you feel virtuous and ready for the rest of the day.
3:16 what happened to your energy? It’s gone. In fact, you’re hungrier than you were before. You head to the vending machine. Avoiding the chips and cookies, you choose Twizzlers-they’re fat free!
3:30 not only do you have no energy; you’re determined not to give in to your sugar craving. (On a different day, though, things could be much worse.)
5:30 you arrive home starving and irritable. You’ve got chicken and broccoli in the fridge but first, baby needs your attention. You munch a few handfuls of Cheerios, some pretzels...why can’t you stop? You eat way more then you intended and end the day feeling lethargic and defeated.
What went wrong: So, how could this have been avoided? Think protein, plus healthy fats (see” mood lifters” on first page.) Smart choices at lunch are PB and banana or turkey and avocado on whole wheat bread. You might think snacking on an apple is a good idea but fruit on its own can lead to an energy crash. Pair it with yogurt, cheese, or nuts. For a snack at home, try a hard-boiled egg with whole-wheat toast, or a classic pick me up - trail mix.
Coffee Break?
You’re pregnant, and giving up your morning java is making it hard to get going. But wait! Unless your doctor advises you to avoid caffeine due to a high risk pregnancy, moderate amounts (up to 300 mg a day, the amount in about two cups of coffee) are not harmful.
If you’re still determined to forgo your cup of Joe.There are some low caffeine substitutes such as hot cocoa, green tea, or decaf.
If you want to go totally caffeine free, Try a high-energy breakfast such as an egg-white omelet with whole-grain toast, slow cooked oatmeal with a banana, or a toasted whole-wheat English muffin topped with 1% or 2% cottage cheese and cinnamon.
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