Boost your energy naturally

Staying energized is challenging. Quick-fix energy boosts like sugar and caffeine only end up giving you temporary boosts, with the inevitable “crash” once the energy has worn off. But you can fight fatigue, increase energy levels and curb hunger with nutrient- packed foods. Stop crashing and start balancing with these balanced and healthy goals and tips:

Energy-eating goals:

• Balance your blood sugar level with foods that take longer to breakdown and release energy slowly.
• Avoid sugary foods that cause spikes in blood sugar level that leave you tired and craving more sugar.
• Balance meals and snacks with an equal amount of lean proteins and complex carbohydrates for a balanced release-and-storage of sugar.

Eat some carbs. Complex carbs such as fruit and vegetables are high in fiber, break down slowly, and provide a balanced and slow release of energy throughout the day. Apples, bananas, spinach and broccoli are good choices. Fiber makes you feel fuller longer, helping you to not overeat.

Load up on chia seeds. Packed with Omega 3’s and fiber, they offer a balanced release of energy. Mix some in with your juice, oatmeal, or yogurt. When wet, chia seeds form a gel like substance, helping to curb hunger at your next meal.  But, don’t go chia crazy. You could end up bloated and gassy from an overload of fiber. Buy your chia seeds from a reputable whole foods retailer and start “chia-ing.”

Go nutty. Cashews, almonds and hazelnuts are loaded with magnesium that aids the process of converting sugar into energy, according to WebMD. Although these nuts are loaded with healthy fats, they contain high amounts of calories. Limit yourself to one 1.5 ounce serving per day.

Don’t skip breakfast. Eating breakfast jumpstarts your metabolism. And people who eat breakfast are more likely to not overeat during the day.  Mix it up with a protein and a complex carb. Try eggs paired with fruit, low-fat yogurt with fruit, or a whey protein smoothie made with fruit.

Stay hydrated. Drinking water helps boost your metabolism keeping a continual conversion of food to energy. But eating nachos and gulping eight ounces of water won’t help. Try drinking water with healthy meals and snacks. Need help remembering to hydrate? There are many free apps for smartphones that remind you to drink water during the day.

Sources: WebMD, Mayo Clinic, the Nutrition Source

Follow my weight-loss journey

Becoming a new mom again took some getting used too. But it was well worth it. And now that my little angel is sleeping through the night, it’s time to start my get-fit-plan:

• Exercise 30 minutes four times a week with varied exercises: XBOX 360 Kinect Your Shape Fitness Evolved 2012, running, walking and plyometric cardio workouts.
• Eat three meals with two snacks, not exceeding 1,600 calories per day and focusing on fat burning foods including lean proteins, complex carbs and healthy fats.
• Drink water with meals and snacks.
• Track my calories with free android Lose It smartphone app.
• Track water drinking with free android Water Your Body smartphone app.
• Lose 1 to 2 pounds per week.

Now I’m going to do something most women never do. Share my weight, age, and body mass index with you.

Starting weight: 130

Age: 35

BMI: 26.3 (Healthy BMI 18.5 – 24.9)

Look out for weekly updates on my weight loss, my eating habits, and challenges I face, including working, taking care of baby, and trying to get back into my favorite skinny jeans—all in the name of wellness.