Making a list and checking it twice. Wrapping things up and running around. The holidays are happening and hectic.
This is no time to dip into the doldrums because your get-up-and-go got up and went. So should you reach for the nearest energy drink, chocolate candy bar or coffee cup? They might help rev you up for the short term, but what you might really need are some food and beverage suggestions to energize you for the long haul.
Energize Your Eating
Skipping meals is like forgetting to put gas in the car. Overfilling your tank isn’t a good idea either. That’s because big meals (remember Thanksgiving?) require the digestive track to work overtime and will sap the energy you need to stay alert and on the move. Instead, eating frequent small meals every 3 or 4 hours -- even the age old practice of a breakfast, lunch, dinner and a snack -- gives you sustained energy throughout the day and will help keep your blood sugar from crashing.
Eating regular meals not only helps prevent an energy crisis, it can help prevent mood swings during the stressful holidays. Feeling cranky? Try eating more fiber rich foods such as fruits, vegetables, beans and whole grain crackers and make sure to include sources of protein in every meal including snacks to keep blood sugar levels on an even keel because these foods are absorbed more slowly. If you’re going to sample some Christmas cookies or other sweets have them with a glass of non fat milk.
Liquid energy
Maybe you’re feeling fatigued because you’re dehydrated. Even mild dehydration can cause you to feel lethargic and tired. It slows down your metabolism, too, and that’s no good during the holidays when you need it to burn as many calories as possible. Drink plenty of water or other unsweetened beverages throughout the day. And remember that fresh fruits and vegetables count toward fluid intake too. Carry a BPA-free water bottle with you and even consider giving them as holiday gifts this year.
Caffeine
Sure a cup of coffee is a great pick me up and it works in the short term to boost your energy and even improves mental focus. But, too much too late can disrupt sleep patterns and there’s no worse energy robber than tossing and turning all night. What about tea? Well, studies show that a cup of tea, which contains caffeine and the amino acid L-theanine can increase alertness and keep you calm. Sounds like the perfect potable for visiting the relatives. A bit of dark chocolate can boost energy levels too. It contains caffeine and a stimulant called theobromine. So, if you do have trouble sleeping avoid eating chocolate, including hot chocolate late at night.
Beware the Chair
It may seem like the last thing you want to do when you’re feel your energy flagging, but going for a brisk 15 to 30 minute walk can help pep you up. Breathing in some fresh air with a little exercise helps you feel more energetic. An exercise escape is a good tactic for stress relief when visiting the relatives, too.
Careful with nightcaps
A night enjoying holiday cocktails may make it easier to fall asleep at bed time, but studies show that it can have the opposite effect the second half of the night. Alcohol can prevent a deep sleep and disrupts sleep patterns leading to fatigue the next day.
Energize with Healthy Gifts
If the demand of buying last minute gifts is dragging you down, here are a few bright ideas from dietitians.
-- Salad spinner- create a gift basket with olive oils,vinegars and dried herbs to make salad dressings.
-- Slow cooker- toss ingredients in before work so dishes are ready for dinner.
-- Microplane grater for zesting citrus, grating nutmeg/whole spices to add flavor without calories
-- More expensive and unique spices like cardamom, cocoa, smoked paprika to add flavor and antioxidants with less calories.
-- Immersion blender -- to make smoothies, creamy soups with that don't have to have a lot of fat but provide satiety.
-- Mini kitchen scale to help with portion sizing and better results when following baking recipes.
For more ideas about gifts, decorating, where to eat and what to do, check out our complete Atlanta Holiday Guide.
