en·er·gy (noun):  the strength and vitality required for sustained physical or mental activity. 

We rely on energy to get through the day, the week, the year.  We know that losing out on sleep can leave you drained, but sleep deprivation is only one of a long list of possible reasons behind feeling exhausted. So, what can you do to boost your energy levels throughout the day? The best way to keep energy up is to eat well. The general rule of thumb for high energy foods are those high in fiber but low in glycemic index. 

Glycemic index measures the variation in blood sugar levels according to foods consumed. Foods with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI.  Consuming foods with high GI will cause a spike in blood sugar and energy, translating to a jolt of energy followed by a crash.  This constant up and down will leave you exhausted.  For this reason we look to foods with low GI to create a sustained level of energy.  Below is a list of some energy boosting foods:

Quick foods to add to any meal for a boost:

• TOMATOES
• BLUEBERRIES
• BLACK BEANS
• WALNUTS
• OATS

Before your workout: Eat an apple (especially green apples), 20 minutes before a workout. Why? Because these complex carbs will give you enough energy to sustain throughout your workout and it has just enough sugar to make your feel full and satisfied. 

After your workout: Try a banana with salted peanut butter. They help prevent muscle cramping from the high-potassium content. Salt replaces that as well which is lost when we sweat. The protein will give you energy and help repair muscles and replace tissue that powered your workout. 

For focusing on a project: Salmon and nuts give you a dose of Omega-3s which have been shown to help with concentration. Try walnuts, flax sees or chia seeds as well. 

For a morning snack: Again, a protein-rich breakfast helps you feel full. On the contrary, a carb heavy breakfast means the food will break down quickly and lead to being hungry sooner. 

Afternoon snack: Almonds or any nut will do. The monounsaturated fats can give your mood a boost. 

Before bed: Cherries are a great source of melatonin which help regulate sleep patterns. A glass of warm milk which contains tryptophan will also help you get to sleep.