Five Foods to Boost Your Energy
Summer is just around the corner, and people everywhere are welcoming the arrival of warm weather with outside activities. Whether you’re taking a summer trip to a tropical destination, camping and hiking, or just hitting the pavement for a daily run, staying active requires that you stay energized. One of the easiest ways to do this is by focusing on what you eat.
Eating foods that are full of protein, fiber, antioxidants, vitamins, minerals and complex carbohydrates can give you an energy boost and sustain your energy levels throughout the day. These foods not only help you increase your stamina and ability to engage in physical activity, but can also help shrink your waistline. That’s because high-energy foods, when consumed throughout the day, maintain a healthy blood-sugar level and can help you resist unhealthy snacking.
Focus on incorporating the following foods into your diet this week and you’ll be one step closer to a more energized summer:
Salmon
Salmon is the perfect choice for increasing energy because it’s chock-full of protein and heart-healthy omega-3 fatty acids. Plus, health experts like the American Heart Association, American Medical Association, American Diabetes Association and USDA all recommend eating seafood twice a week to help improve cardiovascular and heart health.
Whole Grains
Whole grains are high in fiber, antioxidants and complex carbohydrates, which can keep you feeling energized and help fight off health risks like diabetes and heart disease. The 2005 Dietary Guidelines for Americans recommend adults include at least three to five servings of whole grains in their diet.
Beans
Beans provide an easy and tasty way to increase your weekly fiber and protein intake. They’re also full of vitamins, minerals and complex carbohydrates, and help promote a healthy digestive track, reduce the risk of cancer and provide energy to the brain and muscles.
Fruits
Fruits provide energy and other healthful nutrients like antioxidants. Try adding blueberries, cantaloupe, strawberries, mangoes, and oranges to your daily diet as a quick snack. You can also try dried fruit options, which are low in fat and easy to store.
Almonds
Almonds are a great energy-boosting snack because they contain good fats, fiber and even omega-3 fatty acids. Try adding them to your daily eating plan as an easy way to also add magnesium and vitamin E to your diet.
This delicious salmon recipe will energize and help improve heart health. Eat right off the grill with your favorite summer fruits and vegetables or serve as a main dish salad on a bed of lettuce with sliced cucumber and bite-sized pieces of cantaloupe, mango, strawberries, kiwi, and pineapple. Add some whole wheat rolls for a simple yet satisfying meal.
Maple Soy Glazed Salmon
1/3 cup pure maple syrup
3 tablespoons fresh lime juice
2 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon finely chopped garlic
4 salmon fillets, 1-1/4-inch thick (6- to 7-oz. each)
3 bunches green onions, trimmed to 7 inches in length
1. Whisk together first 5 ingredients in a bowl until combined well. Pour half of marinade in a glass pie plate or dish just large enough to hold salmon, reserving remaining marinade.
2. Preheat grill. Put salmon in dish and turn to coat. Let fish marinate, turning occasionally, at room temperature for 20 minutes.
3. Grill fish, skin-side up, on a lightly oiled rack over moderate heat, uncovered. Turn once until golden brown and just cooked through, for 10 to 12 minutes total. Grill green onions, laying them crosswise on a lightly oiled rack. season with salt and pepper to taste and grill, turning once, until just tender, about 3 minutes.
4. Meanwhile, bring remaining marinade to a boil in a small saucepan and simmer 1 minute. Serve salmon over green onions drizzled with sauce. Makes 4 servings.
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