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Tryad Newsletter3 September, 2012
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Try These Fatigue-Fighting Foods

Have trouble getting started in the morning?
Feel sluggish in the afternoon?
Ready to crash come evening?
You're not alone.

Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame.

Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time.

When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine.

Here's how to include them in your diet:

Carbs for Energy
Your body needs some carbs. Yes, you heard it right. Carbs!

A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice.

For a healthy dose of simple carbs, stick with fresh, whole fruits.

Protein for Stamina
While carbs supply energy, protein is responsible for releasing the energy.

Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system.

Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy.

Water for Refreshment
Essential to survival, water is also essential for energy.

When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules.

If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy.

Caffeine for Stimulation
Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert.

Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level.

Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration.

Additional Tips
Keep in mind that overeating, no matter what food, may cause sluggishness.

Instead of three large meals, try eating several small meals (don't forget breakfast!) throughout the day to give you constant bursts of energy.

Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation.

If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs.

One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program.

My passion is to help people, just like you, improve their energy levels and their overall quality of life.

Call or email me today to get started on a fitness plan that will put some pep in your step.

On-The-Go Ham Cups

Here's a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty snack that's packed with protein and fiber. Make a dozen and enjoy throughout your week. Servings: 12

Here's what you need...

  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • 1/2 yellow onion, chopped
  • 12 slices of nitrate free ham
  • 1 cup broccoli, steamed and chopped
  • 1/4 cup shredded cheddar cheese
  • dash of salt and pepper
  • 12 eggs
  1. Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside
  2. In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook until tender.
  3. Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.
  4. Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.
  5. Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.

Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein.

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Tryad Online Magazine
Daniel Maialetti

TRYAD PERSONAL TRAINING, LLC

1377 Birchwood Ave
Roslyn, PA United States 19001 ,

215-485-9180

Visit My Website

Energy Packed Snacks

These on-the-go snacks will fill you with energy without hindering your results.

  • On-The-Go Ham Cups (see recipe below)
  • Apple slices with a Tablespoon of almond butter
  • Turkey slices with a handful of grapes
  • Half of an avocado and one slice of sprouted grain bread
  • 1 cup of plain Greek yogurt with 12 raspberries
  • 1 hard boiled egg with celery sticks
Testimonials

Working and training with Dan has been a new adventure for me. He has put back the fun into fitness and has shown me that with a little hard work I can achieve the results I want. Dan is fun, professional and results oriented. He wants his clients to attain their goals and knows how to get them there. Promise...

mother of 3, accountant and adventure racer
Candy S.

Dan has gone beyond what I’ve expected from my Personal Trainer. Not only does he work one on one with me during my weekly training session, but he has helped develop a complete workout schedule incorporating my personal training sessions, biking, running and other fitness activities. With my goals, we’ve used my training regimen to help me be at my best for my races. He has also provided guidance on nutritional elements and developed a meal plans for my use. My training sessions with Dan are always enjoyable. Focusing as much on fitness training as well as strength training, Dan keeps me motivated to continue to improve. Tom Peterson
Tom P.

I never enjoyed working out. Since personal training with Dan, I have seen a tremendous change in my body and energy level. Dan always keeps our sessions challenging, and I look forward to them every time...

Stay-at-home mother of 3
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Friends of Tryad Personal Training, LLC & Related Links
Email: dan@tryad-pt.com
Phone: 215-485-9180
Web: Visit My Website

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