{8 Foods That Give You an Afternoon Energy Boost That AREN’T a Cup of Coffee} Client: Women’s Health


You know the feeling. Your shoulders sag forward, your eyelids are heavier than paperweights, you’ve read and reread the same sentence seven times in a row…it’s the dreaded 3 p.m. slump, and your options for a quick pick-me-up feel few and far between. Impromptu headstand? You’re frightening your officemates. Car nap? Try not to get fired. Instead, you slug another cup of caffeine, only to find yourself tossing and turning at midnight, the cycle beginning again the following day. (Find out 5 other things that make you tired, here.)

Put down the coffee pot. There are other great options for an instant energy upgrade, says Keri Gans, Registered Dietitian/Nutritionist and author of The Small Change Diet—they just take a bit of know-how and planning ahead.

The key to beating the dreaded afternoon slump, Gans says, is being prepared with healthy snacks on-hand, specifically, foods with carbs for quick energy, and that are high in fiber, protein, and/or healthy fats to provide longer-lasting energy, without the jolt of caffeine.

“A lot of times, when we’re crashing in the middle of the day, we’re simply hungry,” says Gans. “What you need is carbs, that’s the bottom line. Then, protein and fat keep you satiated longer, so it’s a win-win.”

Clear out some space in your desk drawer or office fridge for these 8 snacks that pack a true energy punch:

A fresh piece of fruit + a serving of almonds. “It’s perfect: healthy, with quick energy, and so portable,” says Gans. And, you’ll be pleased to hear that Gans chuckles at the notion that we should steer clear of certain kinds of fruit. “The carbs and sugar in fruit is natural,” she says. Oranges, bananas, grapes—they’re all delicious and fair game.

Roasted edamame. Peeking in her own cabinets, Gans spots this favorite energy-boosting food—”it’s very high in fiber and very high in protein.” To make this nutty, chewy snack, simply thaw frozen shelled edamame beans, toss with olive oil, sea salt and black pepper, and roast on a baking sheet at 375°F for 30 to 40 minutes, stirring every 10 minutes until the beans begin to dark and crisp up. Gans recommends a ¼ cup serving.

Baked black bean or lentil chips + The Laughing Cow spreadable cheese wedges. “It sounds weird, but cheese and chips is a great combo for energy,” says Gans. “Just smear it on!” The baked chips are packed with protein and fiber, and The Laughing Cow Light spreadable wedges boast 7 flavors and 35 calories each. Try the Light Queso Fresco & Chipotle flavor. “Spicy can wake you up!” says Gans. For more foods packed with fiber, check out this list of 15 healthy high-fiber foods that make you feel full and satisfied.

Low-fat chocolate milk. “You could be dragging because you’re dehydrated,” says Gans. “Sometimes, something cold and refreshing is all you need.” Gans buys Organic Valley’s individual drinks; “I love them as a pick-me-up.” For more help in the hydration department, definitely check out these 10 ways to drink more water.

Greek yogurt + fresh berries. Go for the low-fat, not non-fat, version of this go-to snack, Gans offers. “You want that little bit of fat for energy with staying power.”

Grapefruit wedges + cottage cheese. Again, opt for the healthy fats from low-fat (2% milkfat) cottage cheese (Gans likes the 90-calorie Breakstone version). Pair a hearty scoop with grapefruit wedges for an instant pick-me-up, courtesy of the protein in the cottage cheese, grapefruit’s natural carbs, and the aroma of citrus that instantly awakens your senses.

KIND bars. “They’re low in sugar, high in fiber, and easy to take along with you,” says Gans. “I love the Dark Chocolate Sea Salt, and a new one, the Dark Chocolate Mocha Almond.” You had us at dark chocolate!

Yasso Frozen Greek Yogurt Bars. You can’t go wrong with a sweet treat that also fights the urge to doze off under your desk. Gans digs the Mint Chocolate Chip Yasso bars—the minty taste wakes up your senses, and you’ll get an energy boost from 13g of sugar (a lot of it coming naturally from the lactose, she says), and staying power from 6g of protein, but all with only 100 calories. Prefer Peanut Butter Cup or 80-calorie Mango? Lucky for you, there are currently 11 flavor choices.

Read the story online @ womenshealthmag.com/nutrition/good-energy-foods


{“Top Chef” Star Shines at Scalini} Client: Rancho Santa Fe News

Although it’s been a favorite for 20 years, Scalini Italian Restaurant & Piano Bar has been emanating a new energy lately, just in time for polo and racing season to kick into high gear.

The elegant dining room and breezy patio overlooking the Del Mar Polo Club remain the same, but the air in the room is abuzz with something new, and it starts in the kitchen, where Chef Frankie “The Bull” Terzoli busies himself creating classic Sicilian cuisine.

Terzoli (given his nickname for his brash cooking style and no-nonsense demeanor) came over to Scalini on New Year’s Eve, following his success on the second season of Bravo’s hit reality TV show “Top Chef.” When asked about his experience on the top-rated program, Terzoli explains that the cooking challenges helped bring him back to his Sicilian roots. “When push came to shove, I went back to my basics,” he says. “Classics are there to be classics. They’re not meant to be changed.”

The Old World dishes are what Terzoli has injected back into the Scalini menu, from spicy Penne all’Arrabiata to the chef’s signature dish — Sicilian breaded swordfish, grilled and served with lemon, tomato and garlic salsa, and gorgonzola polenta. “I went back to my grandmother’s index cards,” says Terzoli. “I revisited every sauce and every dish and realized how pure and true they are.”

Outside of the Scalini kitchen, “Top Chef” has afforded Terzoli the opportunity to pursue other passions, one being his dedication to philanthropic work. On a rare day off, Terzoli can often be found creating dinner for a charity function, his favorite causes being breast cancer research, foster children and autistic children. “I’d rather spend my day off giving back, because I can,” he says. “I have the opportunity to do that. I’m not going to be one of those people who sit by and watch. … And there is not a greater feeling in the world.”

In the end, the “Top Chef” contestant with the most raucous personality is just pleased to be doing what he loves, perfecting the classic Italian dining experience. Scalini maitre d’ Paulie Alfano said Terzoli is also in the business of making memories. “Frank does cartwheels across the floor and sings opera,” he said. “If we see you once, chances are, we’ll see you again.”

Owner Ara Shamlyan echoes Alfano’s sentiment about the charismatic chef: “I love [Frank’s] energy, his talent and creations. He brought the restaurant to a different level.”

“It is hard to reinvent yourself after 20 years,” Shamylan continues, “But now we are going back to the classics, like mama makes.”

Terzoli — who has two new TV shows in the works and will teach a cooking class with other “Top Chef” favorites Brian Malarkey and Brian Hill at the San Diego Bay Food & Wine Festival set for Nov. 14 through Nov. 18 — offers this advice for aspiring culinary artists: “Find out what you do best and find what you want to do, and if God is smiling on you, they’re both the same thing. It doesn’t matter if you dig ditches, do it with your heart and with passion, and you’re going to succeed. Happiness is pretty much what success is about.”

Scalini is located at 3790 Via De La Valle in Del Mar. For updates and more information on Chef Terzoli, visit his LinkenIn profile.