Im a dietitian 5 ways to be more energized, including how to keep fatigue at bay in the winter

As we march through the holiday season, daylight is dwindling, social and familial obligations reach a tinsel pitch, and it’s easy to feel fatigue set in.Whether it is a struggle to get out of bed when the sky is dark, work burnout, or the temptation to nap after indulging in a filling feast, the most wonderful time of the year can also be the most exhausting.

Amy Goodson, registered dietitian, sports nutrition consultant, and author of “The Sports Nutrition Playbook,” is on deck (the halls) with strategies that combine nutrient-dense foods, balanced meal planning, and a few lifestyle habits to stabilize energy levels and beat fatigue.Goodson recommends starting strong with a protein-packed meal: “Begin your day with a balanced breakfast that includes protein to help break the nighttime fast and fuel your muscles,” she said.“A savory option like Beef Sausage Savory Oats combines the power of high-quality protein with fiber-rich oats.

This recipe helps stabilize blood sugar and provides steady energy all morning.”Experts say breakfast should be consumed within an hour of waking up to jumpstart the metabolism.Research from 2019 indicated that it’s beneficial to eat two to three meals daily — especially breakfast —to make the last meal of the day between 3 and 4 p.m., to avoid late-night snacking, and to fast for 12 to 16 hours.Following that schedule may decrease cholesterol, inflammation, and hunger while improving circadian rhythm, the 24-hour biological clock that controls your sleep pattern, hormone release, appetite, digestion, and body temperature.Goodson imparts that snacks that pair proteins like lean beef, dairy, and eggs with high-fiber carbohydrates can help prevent energy dips and cravings by stabilizing blood sugar throughout the day.

“Balanced snacks such as yogurt with berries and granola, cheese with whole grain crackers, or beef jerky and fruit keep energy levels consistent throughout the day.”Stabilizing blood suga...