Even if you try to
keep to a healthy diet and work out regularly, chances are there are times of
day when your energy fades, or entire days when you just don't feel like you're
on the right track. Between the constant demands on your time from work and
family, it can be tough to stay energized all day long.
For expert advice on balanced nutrition to boost your energy
levels, check out Kevin Curry's website, FitMenCook.com. Curry demonstrates
that it's possible to create meals and snacks to help you achieve your health
and wellness goals without breaking the bank or even being a trained chef. He
recommends swapping out parts of dishes to boost their nutrition - like egg
whites instead of whole eggs, or brown rice or quinoa in place of white rice. He
strives to make veggies and proteins the star of the dish, while using
ingredients that are both easy to find and simple to prepare.
Here are some easy tips for ways to boost your energy and
add more pep to your step, throughout your day.
1. Protein-up your breakfast
You probably know you shouldn't skip breakfast, and many of
us have to eat it on the go, but there's more you can do - your energy level
will thank you later if you add more protein to the first meal of the day.
For quick and easy ways to amp up your protein, use Bob
Evans Egg Whites, which are made from a single, clean ingredient: 100% liquid
egg whites. They offer a high-quality, protein-filled breakfast solution with
five grams of protein in every serving. Taking a few extra minutes in the
morning to boost your protein intake can keep your whole day on track.
* Fix a quick omelet or scrambled eggs
* Add 1-2 servings of Bob Evans Egg Whites to your smoothie
or protein shake
* Try this recipe for Strawberry Protein Pancakes, which
your whole family can enjoy:
Strawberry Protein Pancakes
10 minutes prep time, serves 2
Ingredients
1 scoop vanilla protein powder
1/2 cup old fashioned oats
1/3 cup unsweetened applesauce
1/3 cup Bob Evans Egg Whites
2 tablespoons Greek yogurt
1 teaspoon vanilla extract
1/2 teaspoon baking powder
1/4 cup fresh or frozen strawberries, chopped
Instructions
Blend everything except the strawberries together, until
there are no remaining chunks. Set chopped strawberries aside.
Heat a nonstick pan to medium high (a large or pancake pan
works best). Pour batter onto the pan in small circular shapes, then sprinkle
chopped strawberries on each pancake.
When the pancakes start to bubble, flip and cook the other
side.
Top with more strawberries, low-sugar maple syrup, Greek
yogurt or whatever calorie-conscious topping you like!
Source: BobEvansGrocery.com
2. Plan ahead
Pack protein-rich snacks to bring with you on the go, so you
have healthy options handy to give you a quick pick-me-up throughout your day,
especially when you feel your energy is fading. Small snacks throughout the day
won't make you feel sleepy the way a large meal can.
* Nuts with little or no added salt or oil
* Low-fat cheese
* Meat sticks
* Greek yogurt without added sugar
3. Stay hydrated
Often energy levels can drop when you're dehydrated. Be
proactive to keep yourself ready for anything.
* Bring along a reusable water bottle to sip throughout the
day.
* Pack a protein smoothie or shake - don't forget the Bob
Evans Egg Whites - for lunch to prevent the dreaded afternoon slump.
4. Keep active
Even when you've worked out in the morning, but especially
on those days you miss the gym, find ways to add more activity throughout the
day.
* When you're at a desk all day, take breaks to walk outside
or around your office.
* Find somewhere to do a little stretching, squats and
lunges to activate your muscles.
* At home, find projects around the house that keep you
moving.
* Get down on the floor or out in the yard to play with the
kids or pets.
