Energy Boosters

Losing weight can be stressful and sometimes we forget to provide enough energy for our bodies when we cut calories. Here are some energy producing snacks, although not all are low-cal. These are from the May issue of Redbook magazine, pages 56 and 58.

1. 1 bowl of cherrios topped with fresh fruit. Provides niacin (Vitamin B) which helps the body use carbohydrates to produce energy.

2. 1 handful of walnuts or soynuts. These contain omega-3 fatty acids...good for your circulatory system. Also may help increase mental agility and awareness and reduce depression.

3. 1 tablespoon of peanut butter spread on a sliced apple. Peanut butter is a good source of protein and contains the amino acid tyrosine, which increases concentration and attentiveness. The apple is high in carbohydrates, your body's main fuel source.

4. 1 peach or 1 cup of strawberries. These fruits are chockfull of nutrients and keep you hydrated and thus energized.

5. 1 pear, 1/2 cup lowfat milk, and 1/2 cup of Kashi cereal. This snack provides 1/3 of your daily fiber needs and will give you the energy you need.

6. 8 ounces of flavored seltzer. To help provide the hydration you need.

7. 1 fruit smoothie. Blend one cup each of skim milk; low-fat vanilla yogurt; frozen strawberries, blueberries or both; and ice cubes and top it all with a dash of stimulating cinnamon.

8. 1 orange. The perfect power fruit, rich in nutrients and carbohydrates.

9. 1/3 cup of trail mix. Make sure this snank is full of dried fruits, such as papya, mango and apricot, as well as nuts for a pep-promoting blend of carbohydrates and fat.

10. Chocolate. Add a handful of chocolate chips or plain M&M's to your trail mix to make it even more of a power snack. Plus, chocolates's phenylethylamine has been shown to boost your mood. [By the way, a small amount of dark chocolate every day is shown to reduce heart disease.]

11. 4 tablespoons of hummus and 1 handful of baby carrots. Carrots are low in calories and full of Vitamin B and energizing carbohydrates, while hummus is an excellent source of protein.

12. 8 ounces of Spicy Hot V-8 juice. One serving of this low calories, vitamin laden drink is packed with vitamins A, C, and E.

13. 1/4 cup of guacamole with 10 baked tortilla chips. Avocadoes are high in magnesium, the main function of which is energy production. Magnesium also regulates muscle contraction, so if you don't get enough of it, you'll feel tired and weak. (Just watch portion size, since guac isn't exactly low-cal.)

14. Low-fat cheese and whole-wheat crackers. Try four or five Ryvita Dark rye, Ak-Mak, or Finn Crisps Crackers. All are high in fiber, so they'll fill you up for relatively few calories. Top the crackers with an ounce or so of low-fat Muenster or light Jarlsberg cheese for a superenergizing blend of carbohydrates, fat, and protein.

15. 1/2 cup raisins. Nature's candy, raisins are a great source of iron and B vitamins, fueling your muscles and brains.

16. 8 ounces of Gatorade, All-Sport or Powerade. Sugar isn't necessarily a bad thing when it comes to snacking. These sports drinks are low in sugar compared with soda, and are formulated to deliver carbohydrates along with fluids.

17. 8 ounces of ginger tea. Packed with cancer-fighting antioxidants, ginger tea helps stimulate the circulatory system--and it keeps your mind awake. The spicy flavor will also give you a welcome jolt.

18. 1 cup of popcorn. It's an ideal low-calorie, high-fiber snack. The crunch will keep your mouth busy and you'll feel satisfied after a few handfuls. (If you are watching the fat and calories, go for the no butter or light butter kind.)

19. 1 container of low-fat yogurt. Loaded with protein, B vitamins, and energizing carbohydrates, a serving of yogurt will fill you up without weighing you down. (For a crunch add a sprinkle of Grape-Nuts cereal...my favorite way to eat it!)

20. 1 energy bar. These bars are not only full of essential nutrients and protein but also portable and prepackaged, so they are overindulgence proof. Just check the label and make sure the bar is less than 300 calories. Two to try: Luna bar and Balance. (I have had the Luna bars and love the lemon ones!)

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