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Nutrition

5 hot day energy boosters

Heat Wave

Irfan Khan/Associated Press

Eat breakfast

Start your day off right with a hearty breakfast. In studies people who ate breakfast reported having more energy and a better mood.

Tip: Make a breakfast parfait using plain, fat free Greek yogurt, berries, topped off with a high fiber cereal (one that contains 5 grams of fiber or more per serving).

Stay hydrated

Thirst can make you feel extra tired and sleepy. Drinking at least eight  glasses of water a day helps boost energy, promote healthy digestion, fire up metabolism, and give your skin a refreshed and rested glow.

Pair fiber and protein at lunch

Don’t let a greasy carb-laden lunch weigh you down. Instead, go for a light and filling midday meal that combines fiber and protein because these digest slowly – the secret for sustaining energy.

Tip: Grab a salad with high-fiber veggies (broccoli, carrots, cucumber, tomatoes etc.) and lean proteins such as skinless chicken breast or shrimp. Toss with a little oil and vinegar and you are good to go for the rest of the afternoon.

Eat small meals more often

Eat too much and you’re sure to feel lethargic, whereas eating mini-meals at regular intervals will keep your tummy full and your body energized.   

Tip: For a tasty snack that’s packed with fiber and protein have an apple with some low-fat cheese, or whole wheat crackers with peanut butter or a 1 oz. serving of pistachios (figure on 49 nuts).

Take a walk

Sit around and you’ll feel more fatigued!  Studies have shown that even a brisk ten minute walk can improve mood and peak energy for up to two hours.

Tip: Schedule short breaks into your day. If you can, take the stairs for a nice cardio boost

For more tips, delicious high fiber meal plans, recipes, and proven ways to lose weight and look great, check out my new book The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!  

Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and author of The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber as well as the bestselling F-Factor Diet. Follow Tanya on Facebook, Twitter and LinkedIn,and visit her website Ffactor.com.