Get The Reasonable Energy

Time and money, as we all know, are limited resources. But the right fuel can help you make the most of them both. We're not only talking about which foods to eat, but how and when to eat them for the vitality you need to support a full life—without sapping the savings you need to support that life.

1. Eat balanced meals that combine lean protein with complex carbohydrates.

That's a recipe for slow and sustained energy absorption, as opposed to the energy spike and crash that comes from a sugar fix. Reaching for the candy bar for a pick-me-up is a kind of self-sabotage, explains Debra Wein, president of Wellness Workdays, a Hingham, Mass.-based firm that provides corporate health programs. After the initial surge of energy, blood sugar can drop to "levels that are likely lower than they were when you were tired and started needing energy. So it becomes an endless cycle," she says. Instead, opt for a mix of carbs, protein and fiber, which helps you feel full, by snacking on carrots and hummus or an apple and peanut butter.

If you think of your meal like a matrix, you have complex carbs on one side and lean proteins on the other. Then match them up at will for countless options of balanced meals.

2 Eat whole, unprocessed foods.

It's what you keep hearing for a reason. Load up on whole grains, fresh fruit and vegetables, and keep refined sugar and animal fat to a minimum for optimal health, Benardot says. Plus, "often the more refined, processed foods are more expensive," he says. "Keep it simple," with a piece of fruit or cheese. "It's very easy to satisfy your nutritional needs."

3. Remember to hydrate.

Water comprises 70 percent of our bodies, says Jamieson-Petonic. "If we are dehydrated, this can zap our energy as well."

Wein, who is also a personal trainer and works with many athletes, says research has shown that athletes who are dehydrated perform at a lower intensity. "Most of us are on the run, drinking a ton of caffeine and sodas, which can be depleting of hydration, so taking in water on a regular basis can be a good way to just feel good throughout the day."

We can also use NLS, it can help us get more rational energy.