{"id":3215,"date":"2022-11-02T10:10:10","date_gmt":"2022-11-02T15:10:10","guid":{"rendered":"https:\/\/blogs.tops.org\/wellness-wednesday\/?p=3215"},"modified":"2022-11-02T10:10:13","modified_gmt":"2022-11-02T15:10:13","slug":"four-high-energy-foods","status":"publish","type":"post","link":"https:\/\/blogs.tops.org\/wellness-wednesday\/four-high-energy-foods\/","title":{"rendered":"4 &#8220;High Energy&#8221; Foods"},"content":{"rendered":"\n<p>Feel like you rarely have enough energy to work out?&nbsp;<\/p>\n\n\n\n<p>The problem may be less related to motivation and more so due to inadequate nutrition.&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"281\" src=\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/11\/four_h_e_foods.jpg\" alt=\"Four High Energy Foods\" class=\"wp-image-3218\" srcset=\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/11\/four_h_e_foods.jpg 375w, https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/11\/four_h_e_foods-300x225.jpg 300w, https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/11\/four_h_e_foods-150x112.jpg 150w, https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/11\/four_h_e_foods-320x240.jpg 320w\" sizes=\"auto, (max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Certain foods can help boost energy levels for a longer duration than the short \u201csugar spike\u201d many overly processed snacks trigger.&nbsp;<\/p>\n\n\n<figure class=\"wp-block-image size-full\"><\/figure>\n<p>In particular, nosh that contains protein, fiber and a complex carb like sweet potatoes can provide much more fuel for physical activity. So, the next time you are feeling a bit sluggish pre- or post-exercise, consider savoring one of the following items before your next trip to the gym.\u00a0<\/p>\n\n\n<p>\u202f&nbsp;<\/p>\n\n\n\n<p><strong>Greek yogurt<\/strong>&nbsp;<\/p>\n\n\n\n<p>Although the fat content is low, one ounce of many varieties of Greek yogurt contains 6 grams of protein \u2014 making it an excellent option for a quick breakfast or mid-morning snack prior to taking a power walk during your lunch hour.&nbsp;<\/p>\n\n\n\n<p>\u202f&nbsp;<\/p>\n\n\n\n<p><strong>Brown rice<\/strong>&nbsp;<\/p>\n\n\n\n<p>Brown rice is known to be nutrient-dense. This is primarily due to it being a complex carb, but one cup of cooked brown rice also typically has about 5 grams of protein and 3 grams of fiber &#8212; which is why you feel fuller longer after eating brown rice rather than white. So, on days when you\u2019re planning to exercise for 10 or more minutes longer than usual, brown rice is the better grain to pair with a veggie and lean meat for an energizing lunch.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>\u202f&nbsp;<\/p>\n\n\n\n<p><strong>Oatmeal<\/strong>\u202f&nbsp;<\/p>\n\n\n\n<p>Starting the day with a bowl of oatmeal will keep you properly fueled for hours. Remember that when prepared from scratch using rolled or quick oats, oatmeal is inexpensive sustenance that often is also gluten-free. Adding a tablespoon of chopped nuts or peanut butter will bump up the protein level to over 6 grams \u2014 worth considering if you are training for an endurance event or working on adding more strength training into your fitness routine.&nbsp;<\/p>\n\n\n\n<p><strong>Eggs&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<p>Egg whites are loaded with protein, plus, are considered to be a healthy source of fat. For those who occasionally consume the egg yolk as well, choosing to <em>boil<\/em> or <em>poach<\/em> as the preparation method omits the need to use oil or butter when cooking. Proceed to pair with whole-grain toast or corn tortillas to create a protein- and fiber-rich brunch after an early morning swim or aquatic fitness class.&nbsp;<strong>&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<p>What\u2019s your <a href=\"https:\/\/blogs.tops.org\/wellness-wednesday\/3-snack-hacks-that-can-help-save-you-money\/\">\u201cgo to\u201d meal<\/a> after <a href=\"https:\/\/www.tops.org\/tops\/TOPS\/FeaturedArticles\/FocusOnFitness\/indoor-exercises.aspx\">indoor movement time<\/a> or <a href=\"https:\/\/www.tops.org\/tops\/TOPS\/FeaturedArticles\/FocusOnFitness\/ten-ways-to-get-outside-more.aspx\">outdoor recreation<\/a>? Share the details with us as a Comment below.&nbsp;<\/p>\n\n\n\n<p><em>May you feel worthy, wise and whole this Wednesday.<\/em>&nbsp;<\/p>\n\n\n\n<p><em>\u2014Rachel<\/em>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Feel like you rarely have enough energy to work out?&nbsp; The problem may be less related to motivation and more so due to inadequate nutrition.&nbsp;&nbsp; Certain foods can help boost energy levels for a longer duration than the short \u201csugar spike\u201d many overly processed snacks trigger.&nbsp; In particular, nosh that contains protein, fiber and a [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":3218,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-3215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\r\n<title>4 &quot;High Energy&quot; Foods - Wellness Wednesday<\/title>\r\n<meta name=\"description\" content=\"Certain foods can help boost energy levels for a longer duration than many overly processed snacks trigger. 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