Never skip breakfast. “If you’re ravenous at lunch you’ll be more likely to overindulge or choose the wrong foods—and crash afterward,” says Elisa Zied, RD, a New York City-based dietician.
Don’t rely on caffeine. While your daily cuppa joe is fine—and in fact, research shows it’s good for your health—more than one cup can dehydrate you, which zaps energy.
Drink more water. If you’re dehydrated, your kidneys can’t process and eliminate toxins effectively, says Zied, which means your body can’t function optimally and will start to feel more drained.
Sneak in some protein. At every meal, shoot to eat a little lean protein to help slow digestion and keep you feeling fuller, longer—a sign that your metabolism is revved.
Supplement. Magnesium breaks down glucose into energy, and most of us don’t get enough, says Nicole Egenberger, ND. Women should supplement with 300 mg a day; men need 350 mg.
Detox twice a year. When toxins build up, every system in the body—from digestive to endocrine—stops operating efficiently, says Egenberger. When that happens, your body responds by slowing down.
Get tested for food allergies. Always tired? You could be allergic to something you eat. “Food allergens lead to chronic inflammation, which will make you feel more sluggish,” says Egenberger.
Exercise (even if you’re tired). Although it’s likely the last thing you want to do, working out—even for just 20 minutes—boosts endorphins that’ll give you a pep.
Banana Ginger Muffins
Makes 12 good-size muffins
1 2/3 cup mashed ripe bananas
1/2 cup brown sugar
2 tablespoons olive oil
2 tablespoons blackstrap molasses
1/4 low-fat plain yogurt
2 egg whites (or 1 egg)
1/4 cup skim milk
1 cup plain fl our
1 cup whole-wheat fl our
1 teaspoon baking soda
1 teaspoon ground ginger
1 teaspoon ground nutmeg
1 teaspoon cinnamon
1 cup raisins
1. Preheat oven to 350 degrees.
2. Combine mashed banana, sugar, and olive oil in a bowl, mixing well. Add molasses, yogurt, egg whites, and milk. Set aside.
3. In a separate bowl, combine flours, baking soda, and spices. Add banana mixture and stir well until combined. Fold in raisins.
4. Pour into muffin tin greased with cooking spray. Bake at 350 degrees for 20 to 25 minutes.