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

• 2 sweet potatoes,  scrubbed and cubed
• Sea salt and black pepper, to taste
• 4 4- to -6-ounce wild salmon filets
• 8 cups baby spinach
• 1 16-ounce jar roasted red peppers, drained and diced
• 1 6-ounce jar kalamata olives
• 4 cups broccoli florets, steamed
• Fresh herbs such as dill, basil, or parsley chopped (optional)
• 4 tablespoons  extra virgin olive oil
• 4 fresh lemon wedges to squeeze

1. Preheat oven to 400℉.  Season the sweet potatoes with salt and pepper, place in a single layer on a rimmed baking sheet and roast for 25 to 30 minutes or until fork tender.
2. Season the salmon filets with salt and pepper and place skin-side down on a greased cookie sheet. Roast for about 8 to 10 minutes or until fish flakes with a fork.
3. Assemble the salad: Pile equal amounts of spinach, sweet potatoes, red peppers, olives, and broccoli on each plate.  Drizzle each salad with 1 tablespoon olive oil and a squeeze of fresh lemon. Top with the roasted salmon filet and sprinkle with the fresh herbs, if using.