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Energy Boost

Combat Fatigue With These Foods

Fatigue often refers to the strong sensation of tiredness, usually occurring after strenuous physical and mental activity. It can also be accompanied by headaches, muscle tension, and other pain. Most cases are mild, but it can turn into a chronic issue due to its severity and recurrence.

Fatigue can be a symptom of an underlying cause, which is why it is important to address it. A change in daily fitness habits and an increase in consumption of certain foods that can increase your energy levels help to fight fatigue. Here are some of the best foods for an easy and delicious energy boost.

Bananas
Bananas are a great source of potassium, which helps regulate your blood pressure while supporting the processes that transform sugar into fuel for your body. They also contain significant amounts of vitamins A, B complex and C, dietary fiber, carbohydrates, fructose and glucose. These nutrients assist in quelling that tired feeling and improving physical and mental performance.

Pumpkin Seeds
Pumpkin seeds are known to be a natural remedy for relieving fatigue and a weakened immune system. These contain large amounts of omega 3 fatty acids, which are known for packing energy and the ability to control cholesterol and inflammation. They also contain B-complex vitamins and minerals (magnesium and copper) necessary for muscular and mental rest. They are also a source of tryptophan, which is an essential amino acid that can improve the quality of your sleep and help with emotional fatigue.

Natural Yogurt
Yogurt offers essential amino acids and carbohydrates, which support your physical and mental energy, keeping tiredness and concentration problems at bay. Yogurt also contains probiotics, which are healthy bacteria that improve digestion and support immune system function.

Walnuts
Omega 3 fatty acids and natural fiber make walnuts a smart choice to fight fatigue. Once assimilated, they counteract the weakness caused by fatigue. Moderate consumption can increase your energy levels and support endurance during high-impact physical activity.

Beans
These legumes deserve a spot in everyone’s diet because they fight fatigue and promote good heart and immune system health. They provide a great amount of dietary fiber, carbohydrates, and protein, all of which eliminate tiredness and improve focus. Minerals like potassium and magnesium are found in beans and keep physical and mental energy up as well.

Spinach
Spinach offers numerous nutritional benefits, including a high mineral and fiber content. It is also a great source of iron, potassium, and magnesium – essential minerals that improve your circulation and control inflammatory processes of your body. Vitamins C and B are also found in spinach (a deficiency in vitamin B is associated with a higher likelihood of suffering from weakness and chronic fatigue).

Oats
Because they pack so much energy, it is recommended that we eat the “queen of the grains” at least 3 times a week. Oats are full of vitamins, essential fatty acids, and natural fiber to improve digestion and the immune system. And its high-quality carbohydrates are stored in your body as glycogen, which eventually turns into fuel for the body.

Watermelon
Dehydration-related symptoms of fatigue are often improved by eating watermelon. Watermelon is loaded with water and nutrients to rehydrate you, and they are especially helpful after exercise or strenuous physical activity.

Which foods help you fight fatigue? Share your favorites with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Fuel up at the Brick Your Neighborhood Deli! Visit us for breakfast or lunch six days a week – visit the BrickMarketDeli.com to learn more.

Improve Your Energy With These Foods

To maintain your productivity in the workplace, it is important to stay energized throughout the day. Aside from getting a good night’s rest, you must properly fuel your body. If you notice your energy levels waning during your workday, try incorporating these energy boosting foods into your diet.

Eggs
Eggs are a great source of protein, which works to keep your tissues and muscles in tip-top shape. They also contain vitamins B2, B5, B12, and folate, which keep your blood healthy and rich in iron, as well as choline that helps to build brain cells, and antioxidants that are great for your eyes. With so many health benefits, it’s no surprise that eggs keep your body pumped and energized.

Green Tea
Aside from its caffeine content (which is less than coffee, making it a welcome alternative), green tea also contains flavonoids and catechins, which are antioxidants that fight free radicals in your system. It also contains L-theanine, an amino acid which helps to reduce anxiety. On top of all that, it kills bacteria in your system, meaning less risk for infection. Less sick days mean more productive days!

Berries
Berries are an easy and delicious snack for work. They’re loaded with antioxidants, help to lower blood pressure, and keep your brain sharp. Keep berries close by to keep you focused, calm and alert at work.

Brown Rice
If you pack your lunch for work, opt for brown rice instead of white rice. Brown rice contains selenium, which fights heart disease and arthritis, and manganese, which is beneficial for your nervous and reproductive systems. It is also high in fiber, fights candida in the body, and can aid in weight loss. And because it tempers the release of sugar into your system, you can sustain your energy for optimal productivity.

Salmon
Rich in omega-3 fatty acids, salmon helps support your joint cartilage, digestive tract, reduces the risk of cancer and improves your moods. Add baked or grilled salmon to your brown rice and you’ve got an easy, energy-boosting lunch!

Dark Chocolate
Dark chocolate can be your tasty little lunchtime dessert! It supports healthy blood flow by helping to make your arteries more flexible, and triggers a hormone in your body that helps prevent overeating. It is also rich in potassium, zinc, and has anti-inflammatory properties which are good for brain function. This does not give you the green light to scarf down a bunch of dark chocolate. A small piece of dark chocolate can go a long way.

What foods do you snack on when you need a quick pick-me-up? Share your favorites with us on Facebook, Google+, Twitter, and LinkedIn. Find and follow us on Instagram, Vine, and Pinterest, too!

Fuel your body with a fresh and delicious meal at the Brick Your Neighborhood Deli! Order online or visit us in store at 105 E. Arrow Highway in Pomona. We are open weekdays from 10:30am-7:30pm and Saturdays 10:30am-4:30pm. To learn more about our catering services, please call 909-596-5225.

Eat These Foods For A Natural Energy Boost

Did you resolve to cut back your coffee consumption in 2016? Looking for alternatives to coffee for a quick energy boost? These healthy foods can help increase and sustain your energy throughout the day.

Chia Seeds
Chia seeds have been around since 3500 BC and got their name from the Mayan word for “strength.” Back then, they were praised for their ability to increase stamina and energy over long periods of time. Their recent popularity shines a light on its superfood abilities. One tablespoon contains 5 grams of protein, a good amount of omega-3 fatty acids, magnesium, calcium, iron, potassium, and the antioxidant quercetin.

Up your intake of chia seeds by adding them to your oatmeal or yogurt, or include it in your smoothies, baked goods, or even your pasta sauce.

Oatmeal
There’s a reason people eat oatmeal in the morning. Oatmeal offers quality carbohydrates that are stored as glycogen and act as brain and muscle food. Because oatmeal is a whole grain cereal, it also provides soluble fiber which slows down carbohydrate absorption to maintain blood sugar levels.

If the idea of eating oatmeal every day sounds boring, try changing it up. Try adding new toppings like dried fruit, fresh berries, eggs, nuts, or stir in some cinnamon or nutmeg.

Crimini Mushrooms
B vitamins are essential for energy production, and crimini mushrooms deliver an abundant supply. Slightly firmer and browner than white mushrooms, crimini mushrooms contain riboflavin, niacin, pantothenic acid, thiamin, folate and vitamin B6.

To incorporate these energy-boosting gems into your diet, try adding them to stews, soups, stir-frys, or salads.

Tea
Black, white, oolong, and green tea contain L-theanine, an amino acid that creates an alert yet calm state. L-theanine can pass through the blood-brain barrier within 30 minutes, has been successfully used for the treatment of anxiety and improved concentration and focus.

With tea, you can also get a slight caffeine boost (without succumbing to drinking coffee). If you’re looking for tea with the most caffeine, you should go with black teas, but be sure not to drink it too close to bedtime. If the caffeine interferes with your normal sleep routine, your energy levels will surely be negatively affected.

Eggs
Eggs provide a great source of iron, zinc, and protein. There are six grams of high quality protein in an egg that help to keep your blood sugar levels stabilized and includes the amino acid leucine, which is an important part of protein synthesis. Eggs also contain B vitamins that aid in energy production.

To increase your protein intake, have one whole egg plus one or two egg whites (an egg white contains 3.6 grams of protein). And eggs aren’t just for breakfast – try adding a sliced hardboiled egg to your salads or sandwiches.

What’s your go-to energy boosting snack or meal? Share with us on Facebook, Google+, Twitter, or LinkedIn. You can also connect with us on Instagram, Vine, and Pinterest.

For the best and freshest sandwiches and salads in Pomona, visit us weekdays from 10:30am-7:30pm or Saturdays from 10:30am-4:30pm. Do you have a party or event coming up? Inquire about our catering services!