arts&life
eat right now
Boost your
energy this
spring with
these nutrient-
dense go-tos.
Stacy Goldberg
Columnist
W
hether you are head-
ing to a Pilates class
or out to an indulgent
sushi dinner, maintaining opti-
mal energy levels is essential to
function. Fueling the body with
high-quality nutrients will not
only provide you with short-term
energy, but will also contribute to
minimizing cellular breakdown
and longevity.
When deciding which foods to
consume throughout the day, it
is important to consider how
those nutrients will be broken
down and ultimately metabo-
lized and utilized for energy.
Eating foods high in vitamins,
minerals and antioxidants will
all contribute to beating the
afternoon slump and to sustain-
ing energy levels. Check out the
five foods below for a nutrient-
dense meal that will be sure to
keep your energy flowing and
prevent “hanger” in between
meals and in midday meetings.
OATS Jumpstart your metabo-
lism and create lasting energy for
the day with a bowl of steel-cut
oats. Oats are full of vitamins and
antioxidants, including magne-
sium, which helps to calm nerves,
calcium, which can lower stress,
and B vitamins to encourage
energy production. Oats are also
packed with soluble fiber, which
helps fill you up and keep your
blood sugar on track. Save time
in your morning routine by mak-
ing overnight oats: Add oats,
almond milk, 1 Tbsp. of almond
butter and berries in a mason
jar and refrigerate overnight
for an easy, nutrient-dense break-
fast that you can grab on the go.
Maximize your oatmeal by adding
a scoop of plant-based or grass-
fed whey-based protein powder,
1 Tbsp. of peanut butter or chia
seeds. Gluten-free? No need to
omit oats, as you can find certified
gluten-free oats easily online or in
your grocery store.
BERRIES are considered a
functional food as they are high
in antioxidants, fiber, vitamin C,
potassium and folate. They are
also nature’s candy, sweet and
extremely versatile. When shop-
ping, choose berries that are in
season or buy organic freshly fro-
zen berries to easily add to break-
fast smoothies and post-workout
shakes. The natural sugars in
berries also make them a delish
dessert. If you’re ever craving ice
cream, try adding mixed berries
to a low-sugar naturally sweet-
ened yogurt and freezing for 15
minutes for a lower-sugar, lower-
fat, energy-dense treat.
SALMON may be best known
for being a quality protein source
with a high level of Omega-3 fatty
acids, which can lower overall
risk of heart disease, reduce joint
pain and improve brain develop-
ment and function. However,
salmon is also a good source of
B vitamins, including vitamin B2
(riboflavin), vitamin B12, vitamin
B6 (pyridoxine) and niacin. These
work together to support your
body’s metabolic rate, produce
energy and aid in fighting dis-
ease and infection. Salmon also
contains tryptophan, a precur-
sor to serotonin, which helps to
regulate your mood. The presence
of vitamin D also aids in boost-
ing energy levels as it is linked to
the efficiency of mitochondria,
the “power stations” within your
body’s cells. Bake salmon with
lemon-garlic pesto sauce and
serve over zucchini noodles
for a shockingly delicious dinner.
Trade in your tuna for a salmon
salad and mix with avocado
instead of mayonnaise, adding
celery, capers and even grapes if
desired.
QUINOA is a superfood power-
house. In addition to being gluten-
free, it is a complete protein and
provides a good source of vitamin
B6 (pyridoxine) and vitamin B1
(thiamin). It’s also an excellent
source of magnesium, zinc, iron
and folate.
Quinoa is an easy-to-make base
for any meal that will contribute
to maintaining high levels of ener-
gy throughout the day. Quinoa, a
super alternative to rice, is useful
as a recovery food for athletes,
providing quality macronutri-
ents. Eating whole grains such
as quinoa helps to increase the
body’s sensitivity to insulin, which
maintains the steady release of
fuel, preventing spikes and drops
in blood sugar levels. There are
countless varieties of quinoa
and all are delicious when added
to stir-fries, salads or enjoyed
on their own. Try quinoa and
spinach salad with strawber-
ries, walnuts and avocado for a
nutrient-dense, energy boosting
meal. Quinoa can be a gluten-free
alternative to oatmeal, too.
BEETS are unique because
they are edible from the root all
the way up to the leafy greens.
They are naturally high in sodium
nitrates, which are converted to
nitric oxide in the body. Nitric
oxide expands the walls of blood
cells, giving them the opportunity
to absorb more oxygen and pro-
duce more energy. Beets are high
in slow-releasing sugar, which
helps balance energy levels, while
still being low in calories.
Additionally, studies have
shown that the antioxidant and
bioactive compounds in beetroots
can the reduce inflammation,
oxidative stress and reduce risk
for chronic disease. Beet shots are
commonly used with both profes-
sional and collegiate athletes. Try
roasting beets and adding them
to salads, quinoa or blending
into a bright beet hummus for
a midday snack. You can also
try shots of beet juice or add to
smoothies and fresh juices. •
Stacy Goldberg is a nationally recognized
nutritional consultant, registered nurse
and the CEO of Savorfull (savorfull.com),
a Detroit-based company that sources
healthy, allergen-friendly foods and
provides nutrition-consulting. Savorfull
is part of the Quicken Loans Family of
Companies.
jn
May 24 • 2018
NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU SHOULD ALWAYS SPEAK WITH YOUR
PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL OR HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY TREATMENT OR
IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM.
Five Functional Foods
111