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Boost Your Energy With These Low-Fat Pick-Me-Up Recipes
If your energy meter has been teetering toward empty lately, stress may be the culprit. Stress impacts our bodies in a number of unhealthy ways, and analyzing your diet is a good first step to getting your energy levels back on track. But changing your diet can also add stress to all the chaos you're already dealing with in your life, so remember that to keep stress down and energy up, eating should be enjoyable. If a strict diet of baked fish and quinoa doesn't sound appealing and energizing to your mind, it won't do much good for your body either. Be realistic about the amount of change you can make to what you're currently eating, and keep your meals as low maintenance as possible. Before you head to the grocery to stock up on whole grains, keep these eating for energy tips in mind:
  1. Your mother probably told you a million times during your adolescence to eat breakfast. You might hate to admit it, but your mother was right then and her advice is still notable in your adulthood — especially when you're feeling low on energy. Stay away from sugary options like donuts or pastries and opt instead for high-fiber cereals or fresh fruit smoothies.
  2. Drink water. Then drink some more water. If you have trouble getting fresh water throughout the day, fill a large bottle in the morning; and try to finish it before you make it back home at the end of your day.
  3. When you get hungry between meals, your body is telling you it needs more energy, so let yourself snack throughout the day. Keep a supply of healthy snacks available like cereal bars, yogurt, nuts or granola; and you'll be less tempted to hit the vending machine during your afternoon slump.
  4. An afternoon java might sound like a quick pick-me-up, but stimulants like caffeine and refined sugar will leave you in an energy crash. If you feel the urge for a strong cup of coffee, try taking a brisk walk around the office, eating an apple or chugging a glass of water instead. You'll be amazed at the result.
  5. Make a meal and shopping list for your week. Plan what you are going to eat and stick to it. Limit eating out to once or twice a week.
  6. Enjoy what you're eating. Don't force yourself to eat foods you don't like or you're more likely to rebound to the unhealthy foods that were zapping your energy.
A Few Great Recipes

When your energy level needs a jump start, stick to meals that are low in saturated fat, salt and sugar, but also leave you feeling satisfied and ready to conquer the next part of your day. Try these tasty recipe options for an energy boost:
Low-fat, Super-filling Apple Bran Muffins
Ingredients
  • 1 cup low-fat buttermilk
  • 1 cup all-purpose wheat flour
  • 1/4 cup packed brown sugar
  • 1 teaspoon baking soda
  • 2 egg whites
  • 1/2 apple, grated
  • 1 1/2 cups wheat bran
Directions:
  1. Combine wheat bran and buttermilk in a small bowl. Then, set the bowl aside for 10 minutes.
  2. Preheat the oven to 350 degrees F (175 degrees C) and lightly grease the muffin pan or use paper liners for less cleanup.
  3. Mix together your flour, brown sugar and baking soda in a large bowl, then stir in the bran mixture and egg whites.
  4. Fold in the grated apple before dividing the batter into 12 muffin cups.
  5. Bake in preheated oven for 16 to 18 minutes, or until a toothpick inserted into the center comes out clean. Let your muffins cool for 5 minutes before removing them from the pan.
Creamy Broccoli Soup
Ingredients
  • 2 cups chopped fresh or frozen broccoli
  • 1 (12 fluid ounce) can fat-free evaporated milk
  • 1/2 cup chopped red peppers
  • 1/2 cup chopped white onion
  • 1 (14.5 ounce) can reduced-sodium vegetable broth
  • 2 tablespoons cornstarch
Directions:
  1. In a large saucepan, combine the broccoli, onion, peppers and broth and simmer for 10-15 minutes or until all vegetables are tender.
  2. Puree half of the mixture in a blender or food processor, and then pour the pureed mix into the saucepan.
  3. In a small bowl, whisk cornstarch and 3 tablespoons of milk until the mixture is smooth.
  4. Gradually add the remaining milk.
  5. Stir the mixture into the broccoli mixture. Bring to a boil and stir for 2 minutes or until it begins to thicken.
Citrus-Kissed Salmon
Ingredients
  • 4 large oranges
  • 1 small lime
  • 8 (4 ounce) fillets salmon
  • 2 teaspoons red wine vinegar
  • 1/2 cup chopped green onions
  • 2 teaspoons cracked black pepper
Directions:
  1. Preheat your oven's broiler.
  2. Slice, peel, and pith the oranges; and then slice crosswise into 1/4 inch sections.
  3. Place the salmon fillets on the broiling pan; and place the pan of fillets 4 to 6 inches from the oven's heat source.
  4. Cook for 5 minutes under the preheated broiler.
  5. Remove the fillets from the broiler just before they are cooked throughout. Sprinkle with vinegar.
  6. Arrange orange rounds on top. Sprinkle with green onions and cracked black pepper. Halve the lime and squeeze the juice across the top of the fillets.
  7. Broil 1 minute longer.
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