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High Energy "LIVE" Fridays  Natural Energy Boosting Methods + Show (w/ Links) Men's Fitness (10 Energy Foods)
1. Eggs
“Egg yolks are naturally rich in B-vitamins, which are responsible for converting food into energy and they also have Vitamin D to maintain strong bones. Plus, they’re one of the best sources of protein, which is essential particularly after an intense training session when muscle breakdown occurs the most,” Moskovitz says.
Energy Tip: To cut back on saturated fat and excess calories, stick to 1 whole egg plus 2-3 egg whites for a lean energy-filled breakfast.
2. Coffee
When you need a quick pick-me-up, a little caffeine can go a long way. “Shown to be effective for improving exercise performance, a cup of coffee might serve as the perfect pre-workout beverage,” Moskovitz says. “Adding skim milk not only offers plenty of calcium and vitamin D for stronger bones, but it also provides carbohydrates for fuel.”
Energy Tip: A small amount of caffeine is all that’s needed to get the benefits. Order an 8-ounce hot or iced coffee.
3. Edamame
Soybeans are high in energizing nutrients, particularly B-vitamins, copper and phosphorous. “B-complex vitamins work to break down carbohydrates we consume into glucose for fuel. At the same time they help transport oxygen throughout the body. Both copper and phosphorous are involved in converting eaten food into energy and releasing into cells so its available for use by the body. Edamame also delivers exercise-friendly carbs, fiber and protein for muscles. Just 1 cup of shelled soy beans packs in over 8g of filling fiber and 17g of protein,” Moskovitz says.
Energy Tip: To aid in recovery, snack on a handful of edamame after a tough endurance training session. You can also add a touch of salt to replenish lost electrolytes.
4. Whole Grain Cereal
“High-fiber whole grain cereals slow the release of glucose into the bloodstream which ultimately translates to more consistent energy levels throughout the day. Sudden increase of glucose in the blood, which occurs after eating refined carbs like candy causes spikes in blood sugar, and excess insulin production from the pancreas,” Moskovitz says. “Insulin is responsible for getting the glucose out of the blood and into cells. When glucose levels get high too quickly so do insulin levels.”
Energy Tip: Some fortified whole grain cereals are loaded with nearly all the important vitamins and minerals. Moskovitz recommends General Mills Fiber One. Look for a cereal that has at least 5g of fiber or more per serving. Pour over a glass of skim milk or nonfat Greek Yogurt for extra protein.
5. Trail Mix
“Nuts and dried fruit are the ideal combination of healthy fats, fiber and protein. While refined carbs that are void of fiber quickly break down into glucose for short bursts of energy, fiber helps slow down glucose-release so there is always a steady supply. Similar to fiber, protein also slows down metabolism of carbs and repairs muscle damage to prevent post-training soreness. Fats such as nuts, seeds and oils are notorious for providing long-lasting energy particularly for longer runs or swims over an hour. Since carbs are the first macronutrient to get used during activity, they can become easily depleted at which point the body relies on energy from fat,” Moskovitz says.
Energy Tip: To avoid excess sugars and oils that can be added to many popular trail mixes get creative and make your own! Combine all your favorite raw nuts such as pistachios, almonds or peanuts with seeds plus dried fruit. Add in some whole grain cereal or pretzels to pack in more fueling carbohydrates.
6. Water
One of the most important determinants of your energy levels is hydration status Moskovitz says. “Dehydration kicks in much sooner and harder than starvation. Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue. Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink plenty of water throughout the day, especially before and during workouts.”
Energy Tip: Divide your total weight by two to get the total fluid ounces recommended per day, Moskovitz recommends. Add an additional 20-30 ounces per hour of exercise to ensure adequate hydration. Think that sounds like a lot? “Most people need a minimum of 8-10 cups per day without exercise,” says Moskovitz.
7. Guarana
“Guarana is a small round red fruit commonly used in supplements and beverages to boost energy, and increase stamina and physical endurance,” says Dr. Lindsey Duncan, celebrity nutritionist (he’s worked with Tony Dorsett and Reggie Bush), naturopathic doctor and co-founder of Genesis Today superfood products. “Guarana’s energy boosting benefits come from its seeds, which are the richest natural source of caffeine, containing about 2.5 times the amount of caffeine found in coffee. They also contain theophylline and theobromine, which counters the over-stimulating effect of caffeine and makes it ideal for long-term use to boost energy.”
Energy Tip: “Visit your local health foods store and asking for a truly all-natural energy shot with no sugar added, "My favorite is the Genesis Today Organic Acai Pure Energy Shot which combines the guarana with Acai and B-Vitamins for a truly powerful burst of energy,” Dr. Duncan says.
8. Quinoa
“Quinoa is a gluten-free grain that contains more protein than any other grain or rice. The grain is so rich in amino acids, that it is considered a complete source of protein, high in lysine, methionine and cysteine—ideal for post-workout meals to help build muscle. It is also high in folate, magnesium, phosphorus and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels,” Dr. Duncan says.
Energy Tip: Quinoa is a great replacement for wheat or refined carbohydrates as it can help support a healthy cardiovascular system, blood pressure levels and bowel health. Simply switch out a grain, like bread, rice or pasta, for quinoa and feel those energy levels rise, Dr. Duncan recommends.
9. Pumpkin seeds
“A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout. Pumpkin seeds are a good source of protein, healthy fats and fiber, keeping you feeling full and energized longer,” Dr. Duncan says. “They also contain manganese, magnesium, phosphorus and zinc, which provide additional energy support to maximize gym time.”
Energy Tip: If you don’t want to keep the pumpkin seeds handy, another way to get these benefits is to get a supplement that contains pumpkin seed oil. Dr. Duncan recommends the GenEssentials Superfruit Oil 3-6-7-9 Blend found at Whole Foods.
10. Goji Berries
“Energy boosting goji berries have been used for thousands of years in Chinese medicine to help increase energy and enhance the release of hormones. Goji increases the body’s ability to handle stress and support healthy mood, mind and memory—all while giving you the get-up-and-go energy needed to get your workout to the next level,” Dr. Duncan says. “Goji is also beneficial for increasing blood flow, which helps to oxygenate all of the cells and tissues of the body, including the sex organs, which increases libido—that’s why they call goji the ‘Viagra of China.’”
Energy Tip: “Get goji in liquid form as liquids are more easily assimilated into the body—you would have to eat hundreds of times more dried goji berries to get the same benefits,” Dr. Duncan says.
Info Taken From http://www.mensfitness.com/training/pro-tips/10-energy-foods?page=1
Cookies, baked goods, candy bars, sodas and fruit drinks
. These foods, loaded with simple sugars, cause a quick energy boost and, because of rising insulin levels, just as quick a decline, often leaving you more drained than before.
Caffeine.
Although it is an effective short-term solution for some, it can also have a negative rebound effect. If you do have a caffeine habit, work on slowly eliminating it from your diet, so that you can be in touch with your more natural energy.
Foods That Contribute to Drowsiness:
Carbohydrates . Carbohydrates can alter the level of serotonin in your brain and bring on feelings of calm and relaxation. That can make them a good before-bedtime snack, but less good in the middle of the day. One lunch trick to help you overcome the temptation to nap is to eat pure protein. Protein is broken down into its amino-acid building blocks during digestion. One amino acid, tyrosine, increases the production of the chemicals that are also released when you are under acute mental or physical stress and are well known for their ability to increase levels of alertness and energy levels. For maximum effect, eat only protein, as carbohydrates will interfere with its effect. Suggestions:
Now, for what you should do:
Get Enough Iron
. Many women lack energy because they lack iron in their diet. If you are still in your reproductive years and menstruate regularly, you lose iron each month. Unless it is replaced in your diet or with supplements, you will suffer some of the unpleasant symptoms of iron-deficiency anemia -- chronic fatigue being one of them. If you don't already take an iron supplement, you should.
Get a Boost from Herbs
. Although not scientifically proven, some herbs popularly touted as having energy-enhancing effects are ginseng and ginkgo biloba. Perhaps a tea made from one of these would help.
Go Natural!
Eating only whole, natural, minimally processed foods is important not only for overall health but also to maximize energy levels. Be sure you are eating a balanced diet, meeting all your needs from each of the levels of the food pyramid.
Exercise
. It often works to do your exercising at lunchtime to help boost your metabolism and keep your engines running on high for the afternoon. If you can switch your schedule so that you can exercise at noontime, that may help.
Consider Embracing the Urge to Nap
. The desire for an afternoon nap can be the result of natural biorhythm patterns, and often it is best to just give in to it if you can. Take a quick 15- or 20-minute nap -- instead of spending an hour or two fighting it -- and then move on, refreshed and ready to go. Naps are becoming more and more popular, and some workplaces have even established a napping room, recognizing those natural patterns and knowing that workers can work more effectively if allowed to have a brief nap.
by Sue Gilbert
 & Here's A Bonus
1. Control stress.
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
3. Exercise
Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energized. Even a brisk walk is a good start.
4. Avoid smoking
You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.
5. Restrict your sleep
If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd, but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:
6. Eat for energy
It’s better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain needs a steady supply of nutrients.
Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
7. Use caffeine to your advantage
Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.
8. Limit alcohol
One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.
9. Drink water
What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
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