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Stay energized all day

We all turn to food for energy when we feel worn out-whether our choice is coffee or something sweet, we have expectations that food will help us feel better. To feel great all day, a better option is food that provides long lasting fuel.

Whole Grains: Whole grains are digested slowly, which provides a steady energy source. Foods containing whole grain can help ward off a mid-afternoon energy dip.

Beans and Legumes: The high fiber, high protein and complex carbohydrate mix in beans and legumes makes them the ideal long term energy food.

Fruits and Vegetables: Whole fruits and vegetables provide a good mix of carbohydrates and fiber that provide long term energy. Be sure to eat the vegetable or fruit skin anytime you can.

Choices to Minimize: Some foods are best when consumed in moderation. These include foods high in sugar or high in fat. Eaten too often or too much, these foods can tend to leave you feeling a little tired.

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Energy & Power Foods

Grains: all whole grains including whole wheat pasta, whole wheat bread, brown rice, bulgur, buckwheat, quinoa, popcorn or oatmeal

Fruits: cherries, grapefruit, plums, peaches, strawberries, apples, pears, blueberries, oranges, bananas

Vegetables: sweet potatoes, corn, soybeans, kidney beans, lima beans, green beans, leafy greens, broccoli, cauliflower, spinach, yams, winter squash

Proteins: lentils, split peas, chickpeas, pinto beans, chicken, salmon, milk (low fat or fat free), yogurt, soy milk

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Building PowerEating healthy helps build energy and maintains muscle mass when combined with weight training. What’s important to keep in mind is that muscle mass isn’t built by protein alone. Without carbohydrate, your body cannot move protein into muscle tissue for building. Always combine the two nutrients, especially after training, for optimal muscle building.

The Ups and Downs of SugarIt’s tempting to eat candy for a quick energy fix, especially mid-afternoon when most of us tend to naturally lose a little energy. While sugar may work to temporarily increase energy levels, the effects are short term. Rather than candy, a better food option to combat mid-afternoon energy dips is to combine protein and carbohydrate. A cheese stick and an apple, nuts and a banana, toast and peanut butter, or yogurt and berries all make great choices to help even out blood sugar and rejuvenate the body. If you feel overly tired, add in some green tea for a gentle caffeine effect that won’t impair your ability to sleep.

The Need for RestLack of quality sleep is often an over-looked aspect of feeling drained frequently. Most people need 6-8 hours of sleep each night to feel truly refreshed. Many American’s are sleep deprived-which contributes to a host of diseases other ill effects. According to WebMD:http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss 1. Sleepiness causes accidents2. Sleep loss dumbs you down3. Sleep deprivation can lead to serious health problems

including heart disease and other cardiovascular illnesses

4. Lack of sleep kills sex drive5. Sleepiness is depressing6. Lack of sleep ages your skin7. Sleepiness makes you forgetful8. Losing sleep can make you gain weight9. Lack of sleep may increase risk of death10.Sleep loss impairs judgment, especially about sleep

Don’t feel bad for needing to get quality sleep each night. Set yourself up for success by setting up a sleep schedule,

Laura Lapp is the Director of Nutrition for Chartwells Higher Education. If you have nutrition or wellness questions, please contact Laura at laura.lapp@compass-usa.com.trition Per Serving: 220 calories, 2g fat, 0g saturated fat, 35g carbohydrate, 0mg cholesterol, 13g

Energy DrinksEnergy drinks are a favorite pick-me-up among young adults. Ingredients vary from one brand to another, but most of them contain a high level of caffeine usually combined with either some herbs to enhance energy levels or concentration; or they may contain some vitamins and minerals marketed as energy enhancers. While sugar free options exist, many contain a high dose of sugar as well.

For some individuals, the high caffeine doses cause nervousness or jittery feelings. Sensitive individuals may experience rapid heart beat. Healthier alternatives include one of the snacks suggested below, or even a brisk walk outside to stimulate circulation.