Follow us on Pinterest
Welcome! Log In | Register |
Log In with

Bounce Back After a Bad Night's Sleep

  • Comment Comments (3)
  • Print Print

Eat for All-Day Energy

After a rough night, skip the energy-drink IV in favor of revitalizing nutrients. "It's amazing how eating the right foods can help you make it through the day," says Lauren Antonucci, RD, the director of Nutrition Energy, a private nutrition-counseling service in New York City. Her meal plan will keep you revved -- and full -- until dinner.

When you wake up: Dehydration compounds fatigue, so down two glasses of water first thing. Aim to sip half your body weight in fluid ounces by bedtime (for a 145-pound woman, that's 72.5 ounces, or about nine cups).

Breakfast: Go for eggs, scrambled or hard-boiled. "They're one of the most absorbable types of protein, with just the right amount of fats and a dose of energy-boosting B vitamins," Antonucci says. For staying power, add healthy carbs, like a slice of whole-grain toast and some fruit. A hit of caffeine will kick-start your day; if java makes you jittery, grab a mug of green tea. It has some caffeine, plus a compound called epigallocatechin, which, studies show, produces a relaxed and attentive state.

Midmorning: Improve your focus with a handful of mixed nuts, such as almonds, walnuts, and peanuts. The protein provides a jolt of energy, while the combo of filling fiber and omega-3 fatty acids tides you over until lunch.

Lunch: Build your meal out of lean protein, slow-burning complex carbs, and healthy fats -- try a skinless chicken breast with a broccoli, black bean, and quinoa salad -- to power through the next few hours.

Late afternoon: Chips or chocolate chip cookies may sound awfully good right about now, but after causing a quick spike in your energy level, they will send it crashing. For a steady, long-lasting pick-me-up, choose nutrient-rich high-fiber foods like hummus with a whole-grain pita or baby carrots.
-- Chloe Metzger

Originally published in FITNESS magazine, November/December 2013.

 

What do you think of this story?  Leave a Comment.

What do you think? Review this story!
7938093469
marie2019 wrote:

Good topic, insufficient sleep can lead to a number of undesired consequences, and adult acne is one of them. In fact, more adults today are suffering with this problem than in the past. The below article is a great read about this subject. http://www.scars1.com/News/Adult_Acne_Why_its_Back_and_Options_for_Clearer_Skin

11/20/2013 10:08:35 AM Report Abuse
janetbroberts wrote:

LIFETIME OPPORTUNITY żIm making over $7k a month working part time. I kept hearing other people tell me how much money they can make online so I decided to look into it. Well, it was all true and has totally changed my life. This is what I do..... WWW.Rush64.COM

11/18/2013 05:59:38 PM Report Abuse
dahjb wrote:

Always choose organic foods, especially produce & animal products. Less chemicals, less fat & maladies. Clean consumption!

11/4/2013 08:54:23 AM Report Abuse

Add your comment

You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook