Action Steps:

1. Pack Some Power Snacks

In a world full of convenience stores and vending machines, it’s amazingly hard to find quality food. So pack some hi quality power snacks in your back pack, brief case, or desk at school or work. Raw nuts are a great choice. Mix nuts with berries to add some quality carbs and a bit of flavor. A can of Alaskan salmon or light tuna (lower in mercury than albacore) can also provide a healthy meal in a pinch.

2. Eat Pork in the Morning and Turkey at Night

Believe it or not, pork is rich in chemicals (amino acids) that help wake your body up. This is probably why pork is a traditional breakfast food. We're not actually advocating that everyone start each morning with ham and bacon, but it is helpful to recognize that some foods tend to have a stimulatory effect on the body. Oats are also rich in stimulatory ammino acids, as well as nourishing low glycemic carbohydrates, making whole oats the perfect breakfast food to start the day off with energy. 

On the converse and there are other foods rich in chemicals that help put your body to sleep. Deeper sleep will, of course, translate into more energy by day. One of the strongest of these chemicals is called Tryptophan. There is a good bit of Tryptophan in dairy products and beef, (especially grass fed dairy and beef products), and more in Turkey (free range turkey has the most), which is why these foods are famous for making you sleepy.  In general, most people have more energy by day, and sleep more deeply at night when they eat foods like cheese, yogurt, beef, and turkey for dinner, and avoid them at breakfast. Adding a small serving of complex carbs (brown rice or quinoa are the best, since they digest easily with meats) to a tryptophan rich dinner increases the effects of Tryptophan, further promoting sleep.

3.  Start Your Day with Fish Oil

Fish oil is a wonder supplement. It’s good for the heart, helps with weight loss and skin health, and nourishes the brain. Loads of studies have confirmed its benefits. It also gives you an energy boost, so take it with breakfast, not dinner. Look for a brand that is at least 50% EPA and DHA, the two critical omega 3 fats.