First, go nuts with nuts! Cashews, almonds, and hazelnuts contain magnesium, which helps convert sugar into energy. Make sure you're getting enough magnesium in your diet, as a magnesium deficiency alone can cause fatigue. It's also found in whole grains and some fish, like halibut. Then add some brazil nuts to get your daily selenium, which helps to boost your mood. Finally, any foods with fiber can help keep your energy levels steady since fiber slows digestion.
Here's where you can get creative, mixing and matching foods you like to create the perfect energy boosting meal. Since lean meats contain the amino acid tyrosine that causes you to feel more alert, and smart carbs can improve both your energy and mood, you could simply throw a few pieces of skinless chicken onto whole wheat bread.
If sandwiches aren't your thing, how about a spinach salmon salad? Both salmon and leafy greens like spinach can help reduce depression, a common cause of tiredness. For a greater variety of flavors, you need:
Then all you need to do is combine the soy sauce and miso into a paste to coat the salmon, and grill the salmon for 2-3 minutes on each side. Then toss all of the ingredients together into a bowl, and you have a delicious salad that serves four.
About our Savvy Advisor: Laura Horwitz
Having lived in North America, Europe, and Africa, Laura has sampled fresh cooking and unique ingredients around the world. Now you can find her scouring farmers markets and specialty stores in Los Angeles for the sweetest, ripest, and most delicious flavors. While she tries to follow a healthy diet, she confesses to having a definite sweet tooth, and therefore remains vigilante about finding healthier ways to prepare her favorite foods.