Power Meals
COMING OFF A SEASON OF RICH TREATS, WE COULD ALL USE INVIGORATING FOODS TO REENERGIZE. HERE’S WHAT TO EAT WHEN.

RECHARGE

A mix of protein, fiber, and vegetables will give your body the reboot it needs.

(Getty Images)

Overindulging can disrupt your GI system and slow down your digestion,” says Susan Albers, a psychologist at the Cleveland Clinic and the author of the new book Hanger Management. “To rev your metabolism and feel fired up, feed your body right. It’s about nourishing yourself mindfully.” That means meals packed with the nutrients you need.

Breakfast

“You can’t beat some eggs and whole-grain toast to get yourself back on track,” says Keri Gans, R.D.N., a Shape Brain Trust member and the author of The Small Change Diet. Eggs contain vitamin B12, which gives you energy. They’re also rich in cysteine, an amino acid that helps your body produce glutathione, an antioxidant that becomes depleted when you drink alcohol, she says. Healthy whole-grain toast is loaded with filling fiber, keeping you satiated all morning.

FOR AN EXTRA BOOST: Add a side of sliced banana for potassium, a mineral that helps regulate the levels of fluids in your system and enhances muscle strength, Albers says.

Lunch

Avoid anything heavy, which can cause you to feel sluggish. Opt for a salad with dark leafy greens (such as spinach or kale), which contain minerals (like magnesium and calcium) that many of us don’t get enough of. Then add veggies along with muscle-building protein, like chicken or canned tuna, Gans says. Top with vitamin B–rich chickpeas for staying power.

FOR AN EXTRA BOOST: Drink plenty of water at lunch and throughout the afternoon to stay hydrated, Albers says. Hydration is critical for energy.

Dinner

Broiled salmon with roasted vegetables is an excellent choice. The produce gives you antioxidants, and the fish supplies protein and healthy fats, Gans says. Or try pasta with shrimp and veggies sautéed with garlic and olive oil for the same benefits.

FOR AN EXTRA BOOST: Munch on an apple, a pear, or an orange for an after-dinner snack. These fruits not only are filled with vitamins and fiber but also have a high (that is, energizing) water content, Albers says.

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Shape - January/February 2020

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January/February 2020