Re-Charge Your Day, with Honey!

The National Honey Board is teaming up with America's Nutrition Expert, Mitzi Dulan, RD, CSSD, co-author of "The All-Pro Diet" with Tony Gonzalez, to bring you Natural Energy Makeover: How Honey Can Help Re-Charge You Throughout the Day.

You start your day full of energy, charge through work assignments or household tasks all morning, and then break for lunch. You intend to continue that same pace of productivity after lunch, but for some reason, at around 3 p.m., your energy level starts to dip. Does this sound familiar?

For a quick energy boost, you want something fast, flavorful and appetizing. Enter honey, a natural energy booster that's a sweet addition to any afternoon snack.

Honey provides quick energy and is a source of carbohydrates. At approximately 17 grams of carbohydrates and 64 calories per tablespoon, it is ideal for a quick pick-me-up since carbohydrates are the primary fuel the body uses for energy.

"Honey is composed of a unique carbohydrate composition of natural sugars and trace amounts of antioxidants, enzymes, minerals, vitamins and amino acids, making it a smart, natural, energy-filled afternoon snack," says Mitzi. "In fact, for years, sports dietitians have recommended that athletes include pure honey in their pre-exercise meal or snack for that very reason."

Honey can be used in many easy-to-make afternoon snacks, whether you're at school, work, home or the gym. Combining honey with fruits, vegetables, lean meats, whole grains and other healthful foods can add to your total nutrition and give you a great natural energy boost. Whether you're looking for a surge of energy or just a sweet reward after a long workout, honey is a quick, easy and delicious all-natural energy source.

Registered Dietitian Mitzi Dulan's Natural 3 p.m. Energy Break Survival Tips:

  1. Staying hydrated throughout the day is an essential tool for maintaining a healthy and active lifestyle. Since honey naturally contains about 17 percent water, it dissolves easily. Just add some honey to water for a budget-friendly sports drink.
  2. Mix a nut butter and honey, or honey and light cream cheese, as a dip for fresh fruits or vegetables for a wholesome energy snack.
  3. To maintain consistent energy levels throughout the day, select meals with adequate amounts of protein such as canned salmon, eggs or nut butters. Take time to prepare an easy lunch like canned salmon with mixed greens or a deviled egg sandwich on whole grain bread.
  4. To keep up your energy, choose high fiber foods like whole grains (wheat, rye breads, quinoa) and legumes (beans, lentils).
  5. Breakfast is the most important meal of the day and what you choose to eat sets the tone for the day ahead. Plain or Greek-style plain yogurt with a teaspoon of honey and a handful of nuts is a nutritious way to kick-start the day.
  6. For a 3 p.m. pick-me-up, try one of Mitzi's personal favorite snacks: a whole wheat sandwich thin with nut butter, sliced banana and honey. It is a delicious way to power through the rest of your day.
  7. Always aim to eat all-natural whole foods that are easy to pronounce with simple ingredients such as honey, strawberries, avocados and spinach.

In addition, check out Mitzi's energy-boosting recipes to fuel you throughout the day. Watch the video here!

For more information about honey as a natural energy booster and for more honey recipes, visit Registered dietician, Mitzi Dulan, a spokesperson for the National Honey Board, offers a few of her new, energy-boosting honey recipes: Honey-Pecan Salmon, Honey Breakfast Bake and the Honey-Peanut Butter Protein Energy Balls.