Feeling spent? The high-paced holiday scene can be exhausting. By January, it's sometimes hard to find enough energy to get through the long winter days.
Choosing the right foods at this time of year can make a big difference. While food isn't the only way to get a pick-me-up, what you eat provides you with important fuel to energize you hour after hour after hour.
Here are some steps that you can take to fuel your body and increase your energy throughout the day.
1. Eat breakfast. This meal sets you up for the whole day. It replenishes your body's energy supply after a nightlong fast, providing fuel for your brain as well as your muscles. You need that energy to stay mentally and physically alert and to enhance learning and physical performance. It's a critical meal for adults and children alike. Without breakfast, your body is running on empty.
Tip: For a quick breakfast pick-me-up, choose oatmeal with skim milk and a banana, whole grain toast with peanut butter or an egg and fresh fruit.
2. Don't diet. Eating too little or skipping meals are surefire ways to rob you of energy. You need to eat enough to sustain a high energy level.
3. Make time for lunch -- even if you're busy. Shut your office door, turn off the phone and spend a few minutes relaxing while you eat your lunch. Your afternoon will be easier and more productive as a result. Think of it as your personal time-out to regroup and get ready for the rest of the day.
4. Eat several small meals and/or snacks throughout the day. This routine helps keep your blood sugar level steady (you want to avoid a low blood sugar level, which is one of the common causes of afternoon fatigue). Skipping meals can have a negative effect on your mood and energy, while eating very large meals can make you sleepy. If you "forget" to eat because you get too busy, put a sticky note on your computer or the phone.
5. Don't eat a meal just before bed. A heavy meal takes longer to digest and, if you eat it late, you'll probably go to bed with a full stomach. And lying down with a full stomach encourages acids and gastric juices to flow up into the esophagus, causing uncomfortable heartburn that will definitely make sleep more challenging.
