Let’s face it — as a lawyer, you seldom have time to breathe let alone eat. You slog through long hours, perpetually in “go” mode. You work difficult court cases. Compete for promotions. And, to top it all off, you’re incessantly isolated from your loved ones. What you do isn’t easy. But someone’s got to do it, am I right?
Now, you may find yourself experiencing that midday slump. When fatigue sets in and your mind is enveloped in a haze. If only there was something that could be done to keep the exhaustion at bay. Oh wait! I’ve got a list of 10 energizing superfoods that’ll put a pep in your step in no time flat. Then, you can continue to be the kickass lawyer you’ve always been.
Healthline.com boasts an excellent list of foods that are meant to give you energy. One of the items on their list? Something that can be incorporated into the most important meal of the day — eggs. Although, to be honest, eggs are a versatile food that can be consumed at all hours of the day. But if you’re in a law office and you don’t have a kitchen on hand, eggs are a great way to start your day off on the right foot.
Firstly, they’re chock full of protein. Protein gives you immense amounts of energy. Not only that, but eggs are rich in an amino acid called leucine. Leucine can help “cells take in more blood sugar, stimulate the production of energy in the cells, and increase the breakdown of fat to produce energy.” But that’s not all!
Eggs are also a great source of Vitamin B. Vitamin B aids enzymes in breaking down food for energy. Boom! Your hunger will be sated and you’ll be fueled at the start of your inevitably hectic day as a lawyer.
You’ve surely heard that bananas are packed with potassium. They’re also perfect for upset stomachs. But healthline.com also reveals that bananas are high in Vitamin B6 and complex carbs. In other words: energy for days. The perfect lawyer pick-me-up.
EverydayHealth delves into more banana benefits and tidbits. Such as: “Two bananas provide enough calories for an 1-1/2 hour workout or walk.” Bananas can also help you maintain a safe blood glucose level. “Because the fruit’s sugar content is balanced with fiber, it helps maintain a healthy blood glucose level. Even people with diabetes can enjoy a banana, according to the American Diabetes Association.”
Plus, it’s a quick and easy snack fix for when you’re swamped at the office and can’t step away to eat a full meal. Grab a banana and you’ll get the energy boost you need to keep going.
Chocolate? But that’s candy! Sugary foods should be consumed sparingly, right? Dark chocolate is high in antioxidants, which helps increase blood flow throughout your body. Healthline.com divulges that those antioxidants can improve your food and decrease fatigue. Of course, increased blood flow means oxygen is being transported to your brain and muscles. Science is fun!
“Dark chocolate also contains stimulatory compounds, such as theobromine and caffeine, which have been shown to enhance mental energy and mood.” Keep a dark chocolate bar in your desk drawer or on hand. It’s worth noting that dark chocolate contains more cocoa than regular or milk chocolate bars.
Eat some dark chocolate when you’re feel antioxidant-deprived or sleepy. It’s a lawyer’s best friend.
Yogurt is a bastion of carbs. Those carbs come in the form of lactose and galactose, which can provide energy aplenty when broken down. “Additionally, yogurt is packed with protein, which helps slow the digestion of carbs, thereby slowing the release of sugars into the blood.”
BoardVitals takes it a step further and suggests that you eat Greek yogurt to kickstart your body again. “Nutritionally speaking, Greek yogurt is the king of the hill. It is made when the excess water, lactose, and minerals are strained out of thinner yogurt, leaving a thicker, richer yogurt with less sugar, more carbs, and a stronger taste. The acid levels in Greek yogurt make it easier for your body to absorb other nutrients.”
See? Not only will you receive a nice burst of energy, but consuming Greek yogurt also aids your body in absorbing nutrients. Two for the price of one! As a lawyer, you’ll be firing on all cylinders.
You know that oranges are jam-packed with Vitamin C. If you feel a cold coming on, grab an orange. Load up on an essential vitamin for your immune system. In fact, one orange can provide up to 106 percent of RDI (Recommended Dietary Intake) for Vitamin C. But oranges are also full of antioxidant compounds that shield against oxidative stress. Take it from healthline.com:
“Research has shown that oxidative stress could promote feelings of fatigue. Therefore, the antioxidant protection provided by compounds in oranges may help decrease fatigue. In fact, one study showed that 13 women who consumed 17 ounces (500 mL) of orange juice and did 1 hour of aerobic training 3 times per week for 3 months experienced decreases in muscle fatigue and improvements in physical performance.”
You’re already stressed enough as a lawyer. You don’t need to add another type of anxiety on top of that. So, eat that orange. Prevent oxidative stress and fatigue. Your body will thank you.
Nuts are a terrific source of protein. In fact, “most nuts, including almonds, walnuts, and cashews, are known for their high-calorie density and abundance of proteins, carbs, and healthy fats.” According to healthline.com, walnuts are particularly abundant in omega-3 and omega-6 fatty acids. Not only that but they contain antioxidants that help stave off inflammation as well increase your energy levels.
But that’s not all! “Nuts also contain other vitamins and minerals, such as manganese, iron, B vitamins, and vitamin E. These can help increase energy production and decrease tiredness.” In short: nuts are a superfood in every sense of the term.
Additionally, they’re easy to have on retainer in case you need a boost. Finding time to eat as a lawyer can seem nigh on impossible, but thankfully nuts are something you can eat in a pinch.
“An apple a day keeps the doctor away.” I’m not so sure how much truth there is to that, but apples boast nutrients aplenty. They contain fiber and carbs, for starters. “Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release.”
Slow and steady wins the race, right? Check this out from healthline.com: “Furthermore, apples have a high antioxidant content. Research has shown that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time.”
Apples are, much like most of the foods on this list, a fantastic snack for those who are constantly on-the-go. You can eat and walk! It’s a food that’s perfect for the perpetual multitasker like you, the lawyer.
Strawberries are more than just a fruit that’s associated with warm summer days. They’re rich in energy-boosting nutrients as well. In fact, “one cup of strawberries provides 13 grams of carbs, 3 grams of fiber, and 100% of the RDI for vitamin C.”
They also possess antioxidants, which increases blood flow and helps carry oxygen to your brain and muscles. Strawberries can aid in preventing inflammation, much like nuts. If you need a good fruit to battle the onset of fatigue, look no further than a juicy strawberry. An excellent in-between-meals snack for lawyers.
Water is our life force. We literally need it to live. Up to 60 percent of our adult bodies are composed of water. It’s no wonder that we need to replenish ourselves with it. Of course, if you’re not drinking enough water, you could become dehydrated. Dehydration can slow down bodily functions and leave you feeling fatigued.
Our favorite clear substance (not vodka) is involved in several cellular processes, including energy production. So, if you’re feeling a bit sluggish, chug some water. It takes no time out of your day to stay hydrated. Even a busy lawyer can spare a moment for water. You should be drinking around 64 ounces of water a day to stay fully sated.
While water isn’t necessarily “food,” it’s still vital in keeping your energy levels consistent.
Oatmeal not only keeps you full longer than most foods, but it’s chock full of iron, manganese, and Vitamin B. Here’s a snippet from healthline.com about how oatmeal fills you up:
“It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood.”
The energy you receive from oatmeal will fuel you for quite some time because of its digestive system delays. Sustained invigoration is the name of the game. One nice thing about oatmeal is that it’s easy to prepare. You really just need water and a microwave. But it makes for a terrific breakfast and an efficient way to start the day.
Make sure you eat!
The above foods will fuel you as a busy lawyer with little spare time. Most can easily be consumed while you’re multitasking. You love killing two birds with one stone, right? Then make sure to eat a banana or an apple at some point during your day. Your body will love you for it. Stay energized! Feeling stressed? I’ve also got some breathing exercises you can try to feel relaxed.