Energize with the Fantastic Five

Whenever September rolls around, it seems like time accelerates inexplicably, with days and hours hurtling past, before I’ve had a moment to stop and appreciate them. The holidays come next, tumbling over each other like circus clowns: Halloween, Thanksgiving, Christmas and New Year’s Eve. I feel like I’m in a three-ring circus myself, trying to juggle shopping, cleaning, errands, work, parties and events. And right when I need it the most, my energy level plummets and I resort to chocolate bars and afternoon cups of coffee. Fortunately, I recently came across an article at caring.com by Nikki Jong, called 5 Foods That Fight Fatigue. Although familiar with the nutrient-rich Super Foods -everyone-needs that protect and heal the body, I did not realize that five of these natural wonders are actually energy-boosting foods that we can count on during the day to give us long lasting, steady energy without that crash that usually comes after eating sugar or drinking caffeine.

The first fatigue-fighting food is oatmeal, which has already won high marks for being heart healthy and high in dietary fiber. Oatmeal is rich in vitamin B1, protein and magnesium, all important in energy production. I love starting off a crisp autumn morning with a steaming bowl of oatmeal, loaded with dried fruits and nuts or sliced bananas and a drizzle of honey. If you are looking for a quick and delicious option, try the Umpqua brand instant oatmeal. You just add hot water to these thick whole rolled oats and then eat right out of the individual container. This oatmeal is sweetened with Sucanat, made from crushed, freshly cut whole cane sugar, which adds a caramel-like flavor to the unbelievably rich tasting oatmeal. The flavors range from Kick Start with nuts, fruits and cinnamon to Old School with apples and cranberries.

Yogurt is another energy producer that your body can process quickly since it is such a soft, digestible food. Greek yogurt, which often has twice the protein of other yogurts, is a long lasting source of energy throughout the day. Yogurt is so easy to incorporate into any meal and it makes a great snack all on its own. Coat your chicken fillets with yogurt before rolling in bread or panko crumbs; add a dollop to a baked sweet potato; combine yogurt with a little honey, chopped crystallized ginger and a dash of curry powder for a flavorful topping for melon slices or fresh pineapple. Slow-Cooked Leg of Lamb with Spiced Yogurt and Herbs will energize any autumn evening!

Nuts and seeds are huge winners when it comes to nutrition and energy. Walnuts, in particular, are one of the Super Foods, although flaxseeds and almonds also contain omega-3 fatty acids and are a great source of long lasting energy. According to whfoods.org, magnesium plays an important role in combating muscle fatigue. Pumpkin seeds, sesame seeds and sunflower seeds are all excellent and tasty ways to add magnesium to your diet. Bissinger Chocolates offers their Naturals Collection, pumpkin, black sesame and sunflower seeds, walnuts and almonds enfolded in dark chocolate and formed into bite sized portions, perfect for a quick energy boost when you are on the go.

The last two energy boosting foods are spinach and beans. They are both loaded with fatigue- fighting minerals including magnesium, potassium and iron. Beans and spinach are also low in calories and high in fiber, making them a great addition to your menu. Fresh beans come in all shapes and sizes and make an attractive addition to an appetizer platter, such as this Mixed-Bean Crudites with Olive-Anchovy Aioli. Or cozy up to Jacques Pepin’s hardy specialty from Southwestern France, a garbure, or White-Bean-and-Ham Stew, when the busy day is done. Spinach is at home at every meal, whether in an omelet, salad, soup, or topping a pizza. It approaches heavenly when sautéed with garlic, figs and honey.

Now October is almost here, and life is already kicking into high gear. But armed with my arsenal of fatigue busters, I’m planning to enjoy and get energized this season. I hope that you will too!

Enjoy! Cheri the Cheesemonger