Energy Boost the Natural Way

Need an energy boost just to get you out of bed in the morning? Don't head for the coffee pot or that energy drink stashed in your briefcase. Instead of racing out of the house and grabbing an egg McMuffin or a couple of donuts on your way to work, back it up and sit down. Park it at the breakfast table and refill your coffers with a smart breakfast.

Breakfast is indeed the most important meal to eat. After 8 hours of sleep in which you basically have fasted since supper, you need a nourishing meal to get you going. We really are what we eat. A donut will give you a sugar rush, but it won't keep all cylinders working efficiently like a bowl of oatmeal.

You say oatmeal? Come on. Oatmeal is one of the best sources of soluble fiber. To jazz it up, mix in some raisins, honey and yogurt. Don't like raisins, try peaches or whatever your favorite fruit may be. Add a glass of orange juice and you're on you're way to doing your body good. Orange juice is high in vitamin C, as you know. It also helps in absorbing iron from other foods you eat. Don't like orange juice. No problem. There is a strong line up of juice choices waiting on the shelf at your favorite supermarket. Check the labels. Most of them are also high in vitamin C. Don't forget to grab a banana on your way out the door. A great snack full of potassium. Plus, bananas help muscles to contract, so if you have a tendency to stiffen up from sitting in front of your computer all morning, that banana in your purse or briefcase can help.

Dried fruit is a low-fat, high-energy snack that's easy to carry and provides a punch when those morning lows start to creep in. One thing to keep in mind about commercially package fruit. Some have sulfur dioxide in them so read labels and avoid packaged fruit containing sulfur dioxide. It can increase your risk of asthma. Of course you can always stick with fresh fruit. Most fruit is as sweet as a donut and fruit won't sneak pounds on you like a donut will.

Moving on to lunch. A Big Mac is soooo good when you have to eat on the run, but it'll let you down just like a morning donut. A better choice is pasta (any kind will do). It's high in complex carbohydrates and low in calories, fat and sodium. As long as you don't smother it in a bunch of sauce or butter. Some is fine, just remember moderation is the key. Marathon runners will eat a meal of pasta before they begin a 26 mile run. It provides enough energy to get them through the race.

Salmon is a food high in concentrations of omega-3 fats, protein and vitamins that are great for cardiovascular health.

Beans is a vegetable that is chocked full of protein, fiber, minerals and vitamins.

Another good snack food is almonds. It is an extremely nutrient nut. If you add just two ounces to your diet everyday, it will increase your vitamin E and magnesium levels in the body.

Yogurt is a yummy snack or desert item that's a must for a mid afternoon pick me ups. One cup of low-fat yogurt has around 13 grams of protein and 17 grams of carbohydrates. Add fruit of your choice to help chase away those afternoon slumps that always seem to come when the boss is watching.

Remember, vitamins and minerals, although important for maintaining good health, will not give you energy. However, they do help in converting nutrients from foods into the fuel you need for energy. You want the fats in food, carbohydrates and protein to provide the calories that is converted into energy

Stay away from foods high in fat. They stimulate the production of serotonin which is a chemical in the brain that makes you feel tired and sluggish. You want foods that are high in complex carbohydrates, fiber, vitamins, antioxidants, minerals and protein.

Other foods that can keep you going in the morning and all day include: blueberries, cantaloupe, strawberries, mango, spinach, tea, tomatoes, soy, low-fat dairy products, whole grains, citrus fruit, peppers, sweet potatoes, raspberries, blackberries and vegetables.

Here again, as with anything, moderation is the key. Even eating large amounts of good foods can be harmful.

If you are trying to lose weight, try eating small meals every couple of hours. No, I'm not talking about a burger, pizza or a complete meal. Try munching on an energy bar, some fruit, yogurt or a glass of juice. This will help you maintain muscle tissue which will burn calories better than fat tissue. Plus, it will give you more energy throughout your day. You will not lose weight by skipping meals. You don't have to starve yourself. Nor do you have to give up everything you like to eat in order to lose weight, but you do have to be smart and eat the right kind of food to help keep the body working smoothly and efficiently. Give it a try. You might be surprised and be healthier to boot.

Nathan Schiller, 10 Foods That Give You Energy, Quality Health

Kathleen Zelman MPH,RD,LD, Ten Most Healthy Foods, Whole Foods Supplements Guide