Energize Yourself


Hey Healthy Panthers!

Finals season is just around the corner and if you’re like me, you feel there are not enough hours in the day. I am constantly juggling schoolwork, commuting to Chapman, and trying to squeeze in late night workouts, while not skipping out on sleep. With the busy schedules that we have in college, it’s a struggle to find new ways to acquire natural energy for all of our activities.

However, according to doctors, changing your diet can change your metabolism and your brain chemistry. These changes will positively affect your moods and more importantly your energy levels!

Foods and drinks are able to boost your energy by supplying calories, by pushing your body to burn calories more efficiently, and sometimes by delivering caffeine. The best foods are those that keep blood-sugar steady and that fire “feel-good” brain chemicals to keep you in a positive mood.

Here’s a list of foods and beverages that will give you more energy over the next few weeks. If the foods on this list are not found in the Caf, they can be purchased at the Fresh & Easy market on S Main St. or the Ralph’s on W Chapman Ave.


  • Complex Carbohydrates
    • They are the body’s main energy source
    • They raise the body’s serotonin levels (“feel-good” chemical found in the brain)
    • Includes whole grain breads, brown rice, bran cereals, and oatmeal
    • Do not include sugary sweets
      • Result in blood sugar spikes and plummets that cause moodiness and fatigue
Serotonin = :)

Serotonin = 🙂

  • Cashews, Almonds, Hazelnuts
    • Quick snacks between classes or on the go
    • All nuts rich in protein and magnesium
    • Magnesium is a mineral that plays a role in converting sugar into energy
    • The crunchiness of the nuts helps wake up the body while eating them
Magnesium sources

Magnesium sources

  • Lean meats
    • Choices of pork, beef, chicken, and turkey
      • Easy to put sliced roast beef, chicken or turkey on whole wheat bread for a sandwich before class
    • All meats contain tyrosine
      • Tyrosine boosts levels of dopamine and norepinephrine in brain
      • Chemicals keep you focused and alert
Lean Meats

Lean Meats

  • Fiber
    • Provides steady energy throughout the day
    • Slow digesting
    • Options include beans (black beans, kidney beans), whole fruits, veggies and whole grains (complex carbs)
      • Go to the Chipotle on Chapman Ave and order your burrito bowl with black beans or grab a couple apples and oranges from the Caf as you leave from breakfast



  • Water
    • Staying hydrated can help you avoid feeling tired
    • Even mild dehydration can slow metabolism and decrease energy
    • There are plenty of water fountains around campus to fill your canteens
    • There is also Hoov’s Liquor on Glassel and Walnut to purchase bottled water


  • Coffee
    • Contains caffeine
      • Boosts your body’s metabolism which improves focus and energy
    • Careful:
      • Frequent small servings will keep you focused longer than one large dose
      • Don’t drink too much where you cannot fall asleep
        • Having no sleep will not help your energy levels


So take advantage of these tips before finals roll around! Like the doctors stated, not only will your energy increase, your overall mood will positively be affected as well.

I wish you luck in your last weeks of the semester and don’t forget to stay positive, stay energized, and power through those finals!


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