Superfoods to Rev Up Your Energy

Feel like you're sometimes facing your own personal energy crisis? You're not alone.

"As a nation, we're sleep-deprived junk food addicts living in a sea of stress," says Dr. Jacob Teitelbaum, author of "From Fatigued to Fantastic".

That's the bad news. The good news, says Dr. Teitelbaum? "With the proper nutritional support, you can turbo charge your energy!"

That’s as true for people with hemophilia as it is for everyone else. Of course, check with your doctor first to make sure these energy-boosting "superfoods" and supplements won’t interfere with your individual condition and treatment, but once you get the go-ahead, add these battery-chargers to your diet and see what a difference they make in how you feel.

Whole Grains

Whole grains, such as oats, rye, millet, quinoa, and brown rice, not only fill you up so you’re less likely to snack on unhealthy foods, but also boost your energy by keeping your blood glucose levels on an even keel, says Dr. Michael Seidman, Medical Director of Wellness at the Henry Ford Health System Center for Integrative Medicine. Your brain depends on glucose for fuel, and since it can’t store what it needs, it relies on a steady influx of energy. Whole grains, which are complex carbohydrates, provide a "slow burn," unlike simple carbohydrates like pasta, potatoes, and sugary snacks, which will give you a "quick fix," but only leave you feeling more tired when your glucose levels crash an hour or so later.

Beans

Considering how inexpensive and easy to prepare they are, beans pack a wallop of a nutritional punch, says Dr. Seidman*.

Protein

Protein, such as lean cuts of meat, fish, and poultry; eggs; nonfat milk; nuts (walnuts and almonds are especially good choices); and soy protein (available from soy beans, soy nuts, soy milk, soy flour, energy bars, tempeh, and tofu) will keep your energy levels up while also building muscle strength, which reduces your risk of joint and muscle injuries, says American Dietetic Association spokesperson Christine Gerbstadt, MD, RD.

Water

If you’re feeling sluggish, you may not be hydrated enough. Drinking water throughout the day, as well as adding other water-based foods, such as broth-based soups, will keep you going, says Dr. Gerbstadt. Drinking coffee or tea increases your fluid intake, but caffeinated beverages can ultimately be dehydrating, so drink them in moderation.  A caffeine buzz can also help you focus and give you a greater sense of well-being. For an extra shot of protein, add a splash of nonfat milk to your coffee.

Dark Chocolate

Who knew … chocolate is actually a health food (sort of)! Dark chocolate not only contains powerful antioxidants and lowers blood pressure, says Dr. Seidman, but the caffeine it contains also acts as a natural stimulant, sharpening your focus and concentration, and producing endorphins, which help improve your mood. Don’t go overboard though. One-half to 1 ounce of dark chocolate a day (but not milk chocolate) will provide all the benefits you need.

When you eat and how much you eat are just as important as what you eat when it comes to maintaining your energy reserves. Eat small, healthy meals throughout the day instead of skipping meals and overcompensating later. By eating every two to three hours, you keep your engine burning. Combining complex carbssuch as whole grain bread or whole grain crackers—with a proteinlike peanut butter or low-fat cheese—and a small amount of healthy fat (such as that found in olive oil, nuts, or avocados, for example) will provide a balanced snack or meal that will keep you going throughout the day.

For some easy grab-and-go snacks, Dr. Gerbstadt suggests fat-free yogurt with granola; raw veggies with hummus or guacamole; low-fat tortilla chips with bean dip and salsa; or a small portion of trail mix (make your own using 1 cup unsalted dry roasted peanuts, 1 cup unsalted dry roasted shelled sunflower seeds, and 2 cups raisins; divide into small plastic bags and keep handy in your backpack or in your car).

Good nutrition doesn't come just from food. Herbal or nutritional supplements can also enhance the benefits of your diet. Although little research has been done specifically on nutrition and bleeding disorders, says Dr. Teitelbaum, a few key nutrients are important for optimizing your body’s ability to make new blood cells, including: folic acid (400-800 mcg a day), Vitamin B12 (100-1000 mcg a day), and copper (1/2 mg a day), all of which can be found in a good multivitamin.

So, what's the bottom line when it comes to revving up your energy? A healthy, balanced diet that includes a wide variety of superfoods, vitamins, and minerals will get you through the day with energy to spare.

* Beans, like whole grains, are also complex carbs, and will keep your blood glucose levels steady. Any beans will do, but lentils and black beans are especially versatile, and can be used in soups, salads, and side dishes.