A couple of foods that give you energy

Daily

1. Whole grains. They're high in fiber (which can help slow the breakdown and absorption of sugar) and complex carbohydrates. They also contain antioxidants similar to those in fruits and vegetables. Additionally, they reduce the risk of cancer, diabetes, and heart disease. Adults should eat 6 to 11 servings of whole grains per day. Examples include whole grain breads, pastas, and rice.

Breakfast

2. Oatmeal. According to the American Dietetic Association, oat products are some of the best sources of soluble fiber. You can combine oatmeal with raisins, honey, and yogurt for extra flavor and energy.

3. Bananas. This fruit is packed with potassium, which helps your muscles contract. One per day prevents stiffness that comes from sitting at a desk.

4. Orange Juice This drink is ideal for the morning and is extremely high in vitamin C, which helps you get the most iron out of other foods.

Meals

5. Pasta. When athletes "carbo-load" before a game, they usually eat a big plate of spaghetti. It's extremely high in complex carbohydrates and low in calories, fat, and sodium.

6. Salmon. This fish is high in protein, and its high concentration of omega-3 fats and B vitamins can boost your cardiovascular health.

7. Beans. A small, powerful vegetable packed with protein, fiber, vitamins, and minerals, beans can be used in creative ways. Add them to soups, burritos, pastas, and dip spreads. In 2005 the Department of Agriculture recommended that Americans eat three cups of beans per week.

Snack

8. Dried fruit. These high-energy, low-fat snacks are easy to pack and almost never go bad. Try a medley of apricots, figs, and raisins. However, be aware that some commercially packaged dried fruits contain sulfur dioxide, which has been shown to increase your risk of asthma.

9. Almonds. Ounce-for-ounce, this is the most nutrient-dense nut. Research has shown that adding two ounces of almonds to your daily diet increases your intake of vitamin-E and magnesium.

10. Yogurt. Quick, easy, and delicious, yogurt is available in a variety flavors. One cup of low-fat yogurt contains almost 13 grams of protein and 17 grams of carbohydrates-just what you need for great energy.

Cool Cucumber Soup

Ingredients

• 3 cups plain nonfat yogurt
• 1 English cucumber (about 1 pound), cut into chunks
• 1 scallion, white and green parts, coarsely chopped (about 1/4 cup)
• 3 tablespoons chopped fresh dill, plus sprigs for garnish
• Salt and freshly ground black pepper
• 1 medium tomato (about 5 ounces), seeded and diced
• 2 teaspoons olive oil
  

Directions

In a blender, combine the yogurt, cucumber, scallion and dill. Pulse until pureed. Season, to taste, with salt and pepper. Ladle into individual bowls. Top each serving with 2 tablespoons of diced tomato, drizzle with 1/2 teaspoon of olive oil and garnish with a dill sprig.

Per Serving:

Calories 130; Total Fat 2.5 g; (Sat Fat 0 g, Mono Fat 1.5 g, Poly Fat 0 g) ; Protein 11 g; Carb 17 g; Fiber 2 g; Cholesterol 5 mg; Sodium 140 mg

Excellent source of: Protein, Vitamin A, Vitamin C, Calcium

Good source of: Vitamin K

Dancing adds excitement to working out

One of the main reasons that people end up giving up on their workout goals is that they start losing sight of what they are doing. Workouts are by no means easy, but when a person is doing a workout they know that they are getting themselves into something that will push their endurance limits. When it stops being fun, which is pretty early for people that have not exercised rigorously in awhile, they tend to give up. Core Rhythms is a workout that attempts to solve that problem by making the working out process one that is exciting as possible.

How do they do that? Well, they do it by introducing an element of dance into the workouts. Specifically, the workouts utilize Latin dance steps and can actually teach you how to dance in the Latin style. Therefore, these workouts will allow you to develop a skill that is fun to use while at the same time picking dance moves that work core muscle groups in your body and in doing so allow you to experience the same gains that you would from doing the straight workout exercises.

Lean Protein

Eat more protein. Not just any protein will do. Lean protein provides the most benefits. The body uses more calories to digest protein, which increases the metabolism. Protein promotes that "full feeling" much longer than meals high in carbohydrates and fat. Recommended lean proteins are: fish, beans, skinless chicken and turkey, egg whites, soybeans, beans, lentils and low fat dairy products.

Breakfast Tip

Eat more breakfast. That doesn't mean to run to the nearest Denny's for a grand slam breakfast. But it does mean to eat a healthy breakfast consisting of whole grains, fruits/vegetables and lean protein. Breakfast means just that -- break fast--and that can only be done with a good morning meal that stays with you through out the morning.