On the winter menu—energy!My recommendations to keep your engine running: Don't caffeinate—hydrate. Go easy on the caffeine and stay away from sugary beverages—they just bring on a momentary buzz followed by a lingering crash. Instead, go with with pure, fresh water throughout the day, start with at least 20 ounces first thing in the morning. And throughout the day, whatever your weight in pounds, drink half that many ounces of water. Mild dehydration is a leading cause of fatigue. Super-hydrate with coconut water. With its huge stores of potassium, sodium, magnesium, calcium, and phosphorus—it's actually more hydrating than pure water. It will keep every cell in your body un-thirsty, mineral-rich, and wide awake. Consume healthy fats. Yes, the fats in lean meats and healthy oils like olive, coconut, and avocado, are the best, longest-lasting sources of energy. Eat some carbs? You get a 15–30 minute energy shot. Protein? The energy well runs dry after a few hours. But good fats rule. You won't gain weight, you'll gain energy. Get at least 30 minutes of daily moderate exercise. Even "purposeful" walking, meaning you don't stroll, you walk as if in a hurry. It's a bit counterintuitive, but any exercise pays you back—with interest. Research has shown that, far from tiring you out, exercise delivers more energy than it takes. It keeps your mitochondria on alert.
Foods that deliver bestBrown rice. Its rich store of manganese helps produce energy from proteins and carbs. There's no end to recipe options—brown rice gets along well with any other ingredients you can think of. Sweet potato. Its high carb, vitamin A and vitamin C content will help fight off those midday blahs. Treat them like potatoes—mashed, baked, or boiled with any healthy additions you like. Honey. Remember when (bogus) "energy drinks" were all the rage? A spoonful of honey is the real deal (just don’t go overboard, it’s still a source of sugar)—a slow-releasing muscle fuel that helps keep your fuel tank full. Bananas. If it weren't for their high fiber content, bananas would be iffy, because they're mostly sugars. Happily, the fiber slows your body's absorption of the sugars. There's no blood sugar spike, just a steady drip of energy
Special additions to power you through winterCoQ10 is so important, and so lacking in nearly every patient I test, that I recommend it to nearly everyone. We all need this vitamin-like enzyme to support healthy energy production. If you're healthy and want to stay that way, I recommend 100 mg of CoQ10 daily. If you're on statins or have cancer or a heart condition, I recommend at least 250 mg daily. Yerba mate is said to have “the strength of coffee, the health benefits of tea, and the euphoria of chocolate." It's got the same caffeine compounds as tea, coffee and chocolate, but without the bitter taste, stomach-burning acidity, or caffeine "jitters." It's a great alternative to the daily grind of coffee and the fussiness of tea.
- Couture, A. “12 Best Foods to Eat for More Energy”. Woman’s Day.
- “Yerba Mate” Guayaki
- La Boca—Yerba Mate. WebMD
- "Mom's Guide to Family Health: New Year Food and Fitness"
- King, Margie. "7 Health Benefits of Bee Propolis" GreenMedInfo
- Zelman, Kathleen "10 Reasons Why You Should Start Drinking Coconut Water Daily" WebMD