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Energy Boosting foods

Energy Foods

If you find your energy levels waning throughout the day despite getting sufficient rest, you may want to take a look at your diet. You may not be getting the right nutrients to sustain your energy levels throughout the day. Consider adding these energy-boosting foods to your diet.

Spinach
Most of us do not consume the recommended daily allowance of magnesium, which is a vital nutrient that is involved in numerous chemical reactions in the body (ex. energy production, heart function, muscle contractions, nerve transmission). Luckily, one cup of spinach contains 157mg of magnesium. Considering the recommended daily intake of magnesium for men and women over 50 is 420mg and 320 mg respectively, spinach is a great source. Try it sautéed, in a salad, or toss it in a smoothie.

Coffee
There are often mixed reviews on coffee intake, however, recent studies confirm that coffee helps to enhance brain function, improves alertness, and heightens concentration. While coffee and caffeine consumption can be a regular part of a healthy diet, beware as coffee can be too stimulating for some. If you find that you are sensitive to the effects of caffeine, try reducing your daily intake and avoid coffee after 2pm.

Eggs
Delicious, nutritious, and relatively inexpensive, eggs are a great food for fighting fatigue. B vitamins help convert your food into energy and eggs are chock-full of them. Eggs also contain all nine essential amino acids, which are the building blocks of protein that must be obtained through food, helping to maintain muscle mass and strength. You’ll also find that eggs deliver heart healthy nutrients like betaine and choline. So while they may get a bad rap, eggs are good for you in moderation.

Avocados
Thanks to a combination of nearly 20 vitamins, minerals, fiber, and healthy, monosaturated fatty acids, avocados are a delicious source of energy. They are also low in sugar, thus, will not cause a spike and crash in energy levels. Aside from providing energy, the nutrients in avocados also lessen inflammation in the body and may protect cells against energy-zapping oxidative stress.

Nuts
Nuts (ex. almonds, walnuts, pecans, pistachios) are convenient and nutrient-dense snacks to fend off energy slumps. A handful of nuts will provide energy while keeping hunger at bay. Also high in protein, nuts can help to maintain muscle mass and functional performance.

Alaskan Wild-Caught Salmon
Salmon is a great source of omega-3 fatty acids, which are great for brain and heart health. It is recommended that you get two servings of fatty fish per week to experience its benefits (one serving = 3.5 ounces). Alaskan wild-caught salmon is recommended as it has a very low risk of contaminants (ex. mercury) compared to other types of seafood, comes from well-managed fisheries, and is more environmentally friendly.

What foods give you energy throughout the day? Share your favorite energy-boosting foods with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Our signature sandwiches and fresh salads will help fuel you for the day. Come in for breakfast or grab lunch at the Brick Your Neighborhood Deli! We are open weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm – dine in or take your order to go.

Vitamins & Minerals To Boost Your Energy

Instead of turning to yet another cup of coffee to wake you up, why not trying something different? Essential vitamins and minerals play an important role in sustaining your energy throughout the day. Try eating more foods rich in these vitamins and minerals to fuel your body.

Iron
Because its job is to carry oxygen from red blood cells to tissues and muscles, iron plays an important role in keeping you energized.

Great sources of iron include legumes such as garbanzo beans, kidney beans, lentils, lima beans, navy, beans, and soy beans. You can also find iron in dark leafy greens like spinach and Swiss chard, as well as in olives and sesame seeds.

B Vitamins

The family of B vitamins helps to convert food into energy. They are essential for growth, development, and other important bodily functions.

  • Vitamin B1 (Thiamine) can be found in barley, oats, sunflower seeds, peas, navy beams and black beans.
  • Vitamin B2 (Riboflavin) can be found in spinach, beet greens, asparagus, crimini mushrooms, almonds, soy beans, eggs and yogurt.
  • Vitamin B3 (Niacin) can be found in beef, lamb, turkey, chicken, tuna, sardines, shrimp, brown rice and peanuts.
  • Vitamin B5 (Pantothenic Acid) can be found in chicken, turkey, avocados, sweet potatoes, shiitake mushrooms, peas, lentils, and yogurt.
  • Vitamin B6 (Pyriodoxine) can be found in beef, chicken, turkey, tuna, salmon, potatoes, sweet potatoes, bananas, spinach, and sunflower seeds.
  • Vitamin B7 (Biotin) can be found in salmon, tomatoes, onions, carrots, sweet potatoes, eggs, oats, peanuts, walnuts and almonds.
  • Vitamin B9 (Folic Acid) can be found in asparagus, broccoli, spinach, papayas, strawberries, garbanzo beans, navy beans, pinto beans, lentils, and enriched bread, cereals, and other grain products.
  • Vitamin B12 (Cobalamin) can be found in beef, lamb, tuna, salmon, cod, scallops, shrimp, sardines, milk and yogurt.

Magnesium
A healthy body can better sustain energy levels throughout the day. Magnesium supports a healthy immune system and prevents inflammation.

You can find magnesium in spinach, Swiss chard, quinoa, sunflower seeds, sesame seeds, pumpkin seeds, soy beans, black beans, navy beans and cashews.

Potassium
Boost your energy with this electrolyte which regulates blood pressure, muscle activity, and water retention.

Find it in beet greens, spinach, Swiss chard, potatoes, sweet potatoes, avocados, lima beans, pinto beans, soybeans, and lentils.

Vitamin C
Vitamin C helps produce carnitine, which is a molecule that helps the body burn fat for energy.

Get your Vitamin C fix with oranges, pineapple, cantaloupe, papaya, kiwi, strawberries, bell peppers, broccoli, cauliflower and Brussels sprouts.

Zinc
Zinc plays a role in protein synthesis and is necessary for red and white blood cell functioning.

Beef, lamb, turkey, shrimp, pumpkin seeds, sesame seeds, quinoa, lentils, garbanzo beans and cashews are all great sources of zinc.

Calcium
Because it is required for lipid oxidation, calcium can help your energy levels.

Great calcium sources include collard greens, spinach, turnip greens, tofu, sardines, sesame seeds, yogurt and milk.

Copper
Copper helps your body absorb iron, makes red blood cells, and keeps your nerve cells and immune system healthy.

Increase your copper intake with walnuts, cashews, sunflower seeds, sesame seeds, lentils, lima beans, garbanzo beans, soy beans, shiitake mushrooms and tempeh.

What do you snack on when you need an energy boost? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Fuel up with yummy sandwiches and salads at the Brick Your Neighborhood Deli in Pomona! Order online or visit us in store weekdays from 10:30am-7:30pm and Saturdays from 10:30am-4:30pm.

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!