Written by Eileen Boté
Turbo Charge Your Energy

Turbo Charge Your Energy

Tired of feeling worn out and fatigued? Wishing you had more enthusiasm to do the things you love to do, such as embarking on a new exercise routine or learning something new, but just can’t muster the energy? Energy for concentration and physical stamina comes from our cells, specifically, from mitochondria. Mitochondria are the cell’s powerhouse, and exist in higher concentrations in the brain, heart, nerves, muscles and organs. Their primary job is to create energy, or ATP, for the cell, and this energy production is what makes you feel vibrant and alive. If your mitochondria aren’t doing their job effectively, the end result is a lack of ATP or energy, which can leave you feeling sapped, achy or unable to muster enough concentration to focus on tasks at hand.

Research indicates that cellular energy production is greatly affected by what is supplied in the diet.  Eating highly refined carbohydrates laced with toxic fats or poor quality proteins and devoid of critical nutrients robs your cells mitochondria of necessary ingredients needed to perform the task of making energy.  On the other hand, consuming a nutrient dense, high quality diet supports your mitochondria, thus creating a powerful effect on your energy and focus.

Granted when you’re tired, it’s hard to muster the energy at the end of a long day to create a healthy meal.  Below is one of my favorite fast, throw-together salad bowl meal ideas for optimizing energy. This recipe has key features geared towards optimizing mitochondria health: It is rich in antioxidants, B vitamins, healthy fats, lean protein and has a low -glycemic impact. Whenever possible, choose organic, non-GMO ingredients.

 

Salmon salad “Nicoise Style”

Serves 4

  • 8 C baby spinach
  • 1 16 oz Jar roasted red peppers, diced
  • 1 6 oz Jar kalamata olives
  • 4 C broccoli florets, steamed
  • 2 sweet potatoes,  scrubbed and cubed
  • 4, 4 -6 oz wild salmon filets, roasted
  • Fresh herbs such as dill, basil, or parsley chopped/optional
  • Salt and pepper to taste
  • 4 Tb Olive oil, fresh lemon slices to squeeze
  1. Preheat oven to 400 degrees.  Season sweet potatoes with salt and pepper. Roast at 400 degrees  for 25-30 min.
  2. Season salmon filets with salt and pepper and place skin side down on a greased cookie sheet. Roast for about 8-10 min  at 400 degrees.
  3. Assemble salad: Pile equal amounts of spinach, sweet potatoes, red peppers, olives, and broccoli on each plate.  Drizzle with 1 TB olive oil, and squeeze of fresh lemon. Top with roasted salmon filet. Sprinkle with fresh herbs.

 

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