Try This for an Energy Boost

Tips from a Certified Nutritionist!

To accomplish everything I want to, I need a lot of energy, and I can’t always rely on that second cup of coffee. Or third. Or fourth. Plus, I’ve discovered that when I try to use caffeine for an energy boost, too much of it can have negative side effects. I’ve gotten headaches, it’s made me anxious, and I’ve had trouble sleeping.

Instead, I took Laura Manaker’s advice and started eating an unlikely food, one that’s been ignored until recently: Prunes. And no, I’m not kidding.

An Underappreciated Energy-Boosting Food

Prunes

Oh, I know prunes are best known as a remedy for people who need help with their digestive health. Remember the old commercial: “Are three enough? Six too many?”

And yes, they help with that, too. But for me, they’re a good source of energy in the form of natural sugars. What’s just as good is that they don’t produce a rapid rise in blood sugar.

A spike in blood sugar is usually followed by a blood sugar crash, which leaves you feeling sluggish, unfocused and, often, sick. However, low-glycemic foods like prunes can help give you sustained energy without the crash afterward.

Of course, it depends on the size of the prunes themselves, but try about 30 grams a day, or three to four prunes.

Another benefit is that eating prunes every day may help keep bones strong as we age. A study from the American Journal of Clinical Nutrition (2022) found that a daily dose of prunes (five to six) can prevent hip bone mineral density loss among postmenopausal women.

More Prunes, Please!

Prunes Baked Goods

Prunes are naturally sweet and taste great by themselves. Just make sure you choose a brand that has no added sugars. Prune juice is another way to go (no pun intended!), but keep your daily intake to about a cup or less.

Here are some other ways you can introduce prunes into your diet:

  • In a Smoothie: For an energizing morning smoothie, add four pitted prunes with one frozen banana, a half-tablespoon of lime zest, one cup of frozen peaches, three-quarters of a cup of frozen pitted cherries, and a half-cup of oat milk. 

  • In Baked Goods: Use prune purée instead of sugar. Combine 16 ounces of prunes with half a cup of warm water in a blender, then blend until a purée forms. You can use the purée to replace anywhere from a third to half of the sugar in a recipe.

    Prune purée can also be used as a substitute for eggs or fat. To replace one large egg, use a quarter-cup of purée. To cut down on fat, replace up to half of the butter or oil in a recipe with an equal amount of purée.

  • In Dark Chocolate: For an antioxidant-rich, fiber-filled dessert, dip five pitted prunes into melted dark chocolate and let them set for a few hours. The combination of flavors is incredible!

  • In Chicken Salad: I’ve found that prunes have a surprising natural sweetness. Adding them to chicken salad is a delicious way to spiff up this popular poultry dish. Just add some chopped pitted prunes to any chicken salad recipe and mix well. Then enjoy!

In Closing

Never did I think that something we’ve joked about most of our lives could make such a difference for me. Live and learn. I feel better, with more energy that allows me to get more done! No joke!

Be well, stay safe and – eat more prunes!

Lauren Manaker is an award-winning dietitian and author of “The First-Time Mom’s Pregnancy Cookbook: A Nutrition Guide, Recipes, and Meal Plans for a Healthy Pregnancy.” She’s held leadership roles at the Academy of Nutrition and Dietetics, and has written for publications, including HealthDay and Livestrong. For more information, please visit her website: www.nutritionnowcounseling.com.

Paul Gravette