It’s not just what you eat, butwhen you eat that matters. “Our food dictates everything from our mood and energy levels to sleep patterns and cravings,” says Marci Anderson, a registered dietitian in Cambridge, MA. So whether you want to feel alert in the morning,
blissed-out at lunch or sleepy at night, smart food choices can get you
there. You don’t have to eat everything that follows in one day; just
pick what suits your needs. Keep clicking to find out how to maximize
your meals throughout the day.
7 A.M. Goal: Feel full
Are you hungry when your alarm goes off? Good! “That’s a sign that
your metabolism is revved up,” says Anderson. And eating, rather than
skipping breakfast, is associated with better metabolismand health, she
says. Eat within an hour of waking up and aim for a balance of complex
carbs, fats and protein, which helps control your appetite throughout
the morning, according to research from the University of
Missouri-Columbia. Some suggestions: oatmeal topped with peanut butter
and berries or whole-wheat toast topped with Cheddar and avocado.
You may be hardwired to expect your morning jolt from coffee, and three cups a day have been shown to be healthy. Java may also perk up your ability to focus and pay attention, says registered dietitian Lauri Boone, author of Powerful Plant-Based Superfoods. For a similar lift with less caffeine, gulp some green tea. Its antioxidants—in particular EGCG—have been found to promote brain cell production and improve memory and learning, a 2012 Chinese study found. Or for a caffeine-free concentration boost, chew a stick of gum, per one UK study.
9 A.M. Goal: Focus on work
You may be hardwired to expect your morning jolt from coffee, and three cups a day have been shown to be healthy. Java may also perk up your ability to focus and pay attention, says registered dietitian Lauri Boone, author of Powerful Plant-Based Superfoods. For a similar lift with less caffeine, gulp some green tea. Its antioxidants—in particular EGCG—have been found to promote brain cell production and improve memory and learning, a 2012 Chinese study found. Or for a caffeine-free concentration boost, chew a stick of gum, per one UK study.
11 A.M. Goal: Avoid treats at the meeting
Yes, the breakfast on slide 2 keeps you satisfied, but it’s normal to
feel hungry again after three or four hours. Eating a small snack
before a meeting stocked with cookies or doughnuts takes the edge off
your hunger, so you can resist temptation. Anderson recommends a cup of
lowfat Greek yogurt because it contains 15 to 20 grams of filling
protein to reduce cravings. Then, if a doughnut still looks good, grab a
half and savor the splurge back at your desk.
1 P.M. Goal: De-stress at lunch
If your morning tasks leave you anxious, try a salad with spinach,
summer squash and zucchini topped with quinoa on your break. The
vegetables provide plenty of vitamin B6, which helps make
mood-stabilizing neurotransmitters and aids nervous system function.
Quinoa, a complete protein, is rich in magnesium, and that relaxes blood
vessels and muscles, says Boone. You can also sprinkle maca root powder
on top, she adds. The nutty-tasting veggie “may enhance the body’s
natural ability to respond to stress,” she says.
3:30 P.M. Goal: Beat an afternoon energy slump
You may want to reach for a sweet latte, diet cola or bag of candy to battle afternoon fatigue, but caffeine can prevent
you from falling asleep later, while sugar can bring on a crash that
leaves you even more tired. A snack of whole foods, on the other hand,
provides real energy for a productive afternoon. Try an ounce of nuts,
like almonds, walnuts or pecans, or a nut-and-fruit bar like a Larabar.
Bonus: Moderate nut consumption has been linked to a slightly lower
weight and waist circumference, finds an analysis of many studies
published in the American Journal of Clinical Nutrition.
5 P.M. Goal: Fuel up for a workout
An early evening workout may bolster
your performance and energy at the gym, according to asmall 2009 study.
So if you’re heading there after work, make sure you adequately fuel
your muscles. Aim for easy-to-digest carbs, which provide a quick hit of
energy without upsetting your stomach. Think a small smoothie with
milk, yogurt and berries. If you’re not hungry, drink coconut water—it’s
got sugar and electrolytes to keep you pumped and hydrated, says Boone.
7 P.M Goal: Stay slim at dinner
You’re probably more sedentary after supper, especially when the temperature drops in winter. Though the best way to torch calories is
with a post-meal walk, you can also bump up your burn by adding chili
peppers to your meal. The heat from their capsaicin can help spike
metabolism and control appetite, according to research from Purdue
University. Another slimming strategy: Cook with herbs and spices. When
people ate a reduced-fat but spiced-up meal in a University of Colorado
study, they reported liking it more than the full-fat version. Why?
Spices contribute loads of flavor, but zero calories. So shake on smoked paprika, oregano and garlic powder.
10 P.M. Goal: Fall asleep
If you’re having trouble catching zzz’s, first ask yourself if you’re
hungry. If so, pour yourself a glass of vanilla soymilk, suggests
Anderson. It contains carbs, which promote the production of tryptophan,
the amino acid that makes Thanksgiving dinner guests need a nap after
turkey. “The body uses it to produce serotonin, a neurotransmitter that
tells the brain to go to sleep,” she says. Plus, the calcium in the
drink helps relax blood vessels for an extra calming effect.
Source:womansday.com
Source:womansday.com
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