Energize Yourself

Foods that will re-charge your day

Busy work and school schedules put stress on our bodies and minds. The hot, humid weather also takes its toll. Those sports bars and drinks that guarantee to recharge your day also come with a heavy price tag. But a boost of energy is closer than you think; you can make your own delicious and energizing meals with the right information.
You are, as the saying goes, what you eat and eating fast foods and too many sweets overload your sugar level and make you feel sluggish.
Start the day with a breakfast that will keep you going until early afternoon when you should have a snack to replenish your energy.
Medical studies have proven that the body performs better if you eat something between waking up and having lunch.
A good breakfast choice is a bowl of fresh fruit. This will provide a slow release of energy that will keep you active for hours. Eggs provide protein and minerals. Scrambled or hard-boiled eggs are a healthy choice as is Frittata, an Italian-style open omelet made with the ingredients mixed with the eggs rather than folded inside. The wonderful thing about frittata is that it's so versatile you can add just about any vegetable your taste buds dictate. It's also a resourceful way to use up your leftover veggies.
Zucchini Frittata is a combination of shredded zucchini, chopped onion, olive oil, eggs, salt and mozzarella cheese. Serve with fresh sliced tomatoes.
Along with eggs, high-fibre food will also get you off to a great start. A batch of bran muffins will last and are just as good in the morning as they are at any other time of the day.
It's essential to munch in-between the three major meals of the day so when you are feeling hungry grab a snack made from fresh foods that will boost your body and mind. High-sugar/low-fat fruits like grapes, bananas and watermelon are good ideas.
Carbohydrates are stored by the body and then converted into sugar, and hence, energy so you'll need a good supply to keep you wide-eyed during the day. Opt for peanut butter, vegetables, bananas or yogurt instead of the tempting but energy-depleting choices like candy and chips.
Healthy choices include high-carb meals like pasta, potatoes, bread and chickpeas. The energy from starchy carbohydrates is slowly absorbed into our bodies, so we feel full and satisfied for some time.
The Italian diet is loaded with high-energy carb recipes. Side dish options include Potatoes with Crushed Red Pepper. This is a delicious blend of olive oil, red new potatoes, crushed hot red pepper and ground black pepper. The hot red peppers are also great for adding a boost to your metabolism.
Spicy Chickpeas is a combination of olive oil, garlic, onion, tomatoes, vegetable stock, salt and pepper to taste and a pinch of red chili pepper.
Other high-energy food choices include vegetables. Low in cholesterol and high in fibre, veggies are a good side dish to include on your lunch or dinner table. Roasted Carrots with Lemon and Olives are delicious on their own or as an accompaniment to a meat or fish dish.
Comfort foods like peas, beans and lentils are loaded with carbohydrates, protein, and minerals. A good choice is Lamb with Lentils. This dish is a colourful presentation and includes onions and rosemary for an enticing aroma.
Cereal and grains are also a main source of protein. Polenta (yellow cornmeal) is a northern Italian staple and a great comfort food. Creamy Baked Polenta is even better the next day when it's reheated or fried.
Then there's everyone's favourite - pizza. For a healthy alternative, try Pizza Bianca. Go easy on the mozzarella cheese and top with olive oil, broccoli florets and tomatoes (cut into thin strips).
Pasta is loaded with good carbs that will give you energy for hours. Pasta and Sundried Tomatoes can be garnished with crumbled feta cheese or fresh, chopped parsley. Rotelle with Black Olives gets a helping hand from garlic, walnuts, and plenty of basil leaves.
Along with eating right, exercise is key to feeling good. When you do some form of physical activity you burn carbohydrates first. The storage of carbs becomes depleted depending on what intensity workout you're doing so it's best to eat something 30 minutes to an hour before hitting the gym or the trail. Drink an eight-ounce glass about 30 minutes before exercising and another after working out.

Publication Date: 2003-08-17
Story Location: http://tandemnews.com/viewstory.php?storyid=3049