National Nutrition Month: Go further with food

March is National Nutrition Month and the theme for 2018 is Go Further with Food.

Registered Dietitian Katie Francisco from Mercy Health Saint Mary's discusses ideas to help you maximize your energy with nutrition and lifestyle choices.

Getting the recommended amount of sleep, 7-9 hours per night for adults, is always a good place to start; however, many of us struggle to meet this goal.

Here are some other factors that may be contributing to your fatigue:

1. Stay Hydrated – Most of us do not drink enough water! Dehydration is a major cause of feeling fatigued. Go for 8 glasses of water per day for more pep in your step!
2. Exercise Every Day – While you may want to skip your daily work out because you feel too tired, think again! Exercise has actually been found to boost your energy levels due to a release of positive chemicals or endorphins in the brain. Whether you choose yoga, a quick run or a walk outside-all have positive benefits. Plus, the recommendations for healthy Americans is a minimum of 30 minutes of physical activity every day!
3. Try Eating Small, Frequent Meals – Feeding your brain every 2-3 hours helps you to stay energized. By eating smaller meals more often, you will also avoid the afternoon slump or carb overload that many people experience after eating a large lunch or dinner. Remember to include complex carbohydrates, protein and healthy fats in each of your meals for the best energy levels.
4. Don't Forget Breakfast – Start your day out with a healthy breakfast including whole grains and protein for an optimal energy boost. Caffeine from coffee or tea adds the needed jolt that many of us need to get going but make sure to cut it off by mid-afternoon to avoid an impact on your natural sleep cycle.
5. Are You Eating Enough Iron? – Iron transports oxygen to your muscles and cells. If your diet is lacking in iron. You may feel sluggish, weak, unable to focus or even crabby. Good food sources of iron (Fe) include red meat, beans, eggs, dark green leafy vegetables, nuts, peanut butter and fortified cereals. As an added boost, pair these foods with a source of Vitamin C (like oranges or strawberries) for best absorption.
6. Watch out for Junk Food! – Processed foods packed with sugar and refined carbohydrates cause your blood sugar levels to rise and fall quickly which can also contribute to your feelings of fatigue. Instead of grabbing that donut try some fresh fruit or veggies with hummus instead.

Recipes

Chocolate Quinoa Bowl

Ingredients

• 1/2 cup quinoa
• 1 1/4 cup unsweetened vanilla almond milk, divided
• 1/2 cup water
• Sea salt
• 1 banana, 1/2 mashed, 1/2 cut into slices
• 2 teaspoons honey
• 2 teaspoons cocoa powder
• 1/2 teaspoon vanilla extract
• Fresh Berries of your choices
• 1/8 c walnuts or pecans

Directions

1. Bring quinoa, 1 cup almond milk, water, and 1 dash salt to a boil in a small pot.
2. Reduce heat to a simmer and cook, stirring occasionally, until all liquid has been absorbed, about 10 minutes. Remove quinoa from stove and transfer to a bowl.
3. Mix in mashed banana, honey and cocoa powder. Stir until evenly combined. Pour remaining 1/4 cup of almond milk over quinoa, and garnish with banana slices, berries and nuts.

Kale and Avocado Breakfast Tacos

Ingredients

• 2 whole grain tortillas
• 2 eggs
• 1 Avocado
• Sea salt & pepper to taste
• ½ lime
• ¼ t garlic powder
• Kale
• Nonstick spray (canola or olive oil based)
• 2 T Salsa – optional

Instructions

1. Place the two tortillas in the oven and broil on low until warm and slightly crisped
2. Mash the avocado with a dash of sea salt, pepper, garlic powder and juice of 1/2 lime; set aside.
3. Spray pan with nonstick spray.
4. Add the kale with a dash of sea salt and sauté until wilted and crispy.
5. Remove the tortillas and spread the avocado onto each.
6. Top with sautéed kale
7. Whisk the two eggs together in a bowl, add more nonstick spray to the pan and scramble the two eggs with a dash of sea salt and pepper until cooked through.
8. Divide and add to each tortilla.
9. Top with a tablespoon of salsa, if desired.

Recipe Modified from www.spinach4breakfast.com

Greek Yogurt Breakfast Bowls

Ingredients

• Plain or Vanilla Greek Yogurt of choice
• Fresh Fruits (berries, kiwi, pineapple, mango, banana, peaches)
• Nuts or seeds (almonds, pecans, walnuts, chia seeds, flax seeds)
• Sweetener-optional (honey, agave, maple syrup, stevia)

Suggested Greek Yogurt Breakfast Bowls with Toppings:

Dark Chocolate Orange:

Vanilla Greek Yogurt + Fresh Orange + Dark Chocolate + Pistachios

Pina Colada:

Plain Greek Yogurt + Fresh Pineapple + Toasted Coconut + Hazelnuts+1 tsp Maple syrup

Blueberry Superpower:

Plain Greek Yogurt + Fresh Blueberries + Granola + Honey+ Flax Seed

Strawberry Kiwi:

Vanilla Greek Yogurt + Fresh Strawberries + Kiwi Fruit + Chia Seeds

Instructions

1. Place Greek Yogurt in Bowl.
2. Sweeten with sweetener of choice.
3. Top with fresh fruits, nuts, and dried fruits.

Recipe modified from Modern Honey

No-bake Peanut Butter Cheerio Bars

Ingredients

• 1/2 cup of natural peanut butter
• 1/3 cup of honey or maple syrup
• 1 teaspoon of vanilla extract
• 3 cups of plain Cheerios
• 1/4 cup of dark chocolate chips

Instructions

1. Spray 8x8 pan with nonstick spray.
2. Set aside.In a medium saucepan, add the peanut butter, honey and vanilla and stir over medium low heat until warm and creamy.
3. Mix in the cheerios until well combined.Pour the peanut butter cheerios into pan and press down firmly and evenly.
4. In a small bowl or sauce pan, melt the chocolate and then drizzle over the bars.
5. Place in the freezer for 15 minutes until firm.

Resources

• www.eatright.org
• www.choosemyplate.gov
• www.spinachforbreakfast.com
• www.modernhoney.com

►Make it easy to keep up to date with more stories like this. Download the WZZM 13 app now.

Have a news tip? Email news@wzzm13.com, visit our Facebook page or Twitter.