<http://schema.org/articleBody>
"If you&amp;#x27;re going shopping on Black Friday&amp;amp;#8212;and kudos to you, because you are probably not only an excellent bargain shopper, you are also brave to be facing other bargain-shoppers&amp;amp;#8212;you&amp;#x27;re going to need to need some fuel. After all, the sales start super-early (and so do the crowds). In order to keep at the top of your game, here are some suggestions to help keep you from shopping until you actually drop: Before you head out, it&amp;#x27;s important to make sure you have breakfast, which will help keep your energy levels high while you race around. Sarah-Jane Bedwell, R.N., L.D.N., says &amp;quot;You need a combination of complex carbs (oatmeal, whole-grain cereal, or whole-wheat toast), a good source of protein (low-fat dairy products, nuts or nut butters, and eggs) and a fruit or veggie to round out the nutritional content. This breakfast will provide a mix of quick, feel-good energy from the carbs (because carbs are the body&amp;#x27;s first source of energy), long-lasting energy from the protein (it takes longer to digest than the carbs, which also helps you feel fuller longer) and the fruits and veggies provide important vitamins and minerals that can help your body use that energy more effectively.&amp;quot; Some of the power foods she suggests: 1/2 cup whole grain cereal mixed with 1 container nonfat Greek yogurt and topped with 1 cup blueberries. 1 cup cooked oatmeal with 1 Tablespoon peanut butter stirred in and a sliced banana on top. Drizzle lightly with honey. 1 100-percent whole-wheat English muffin topped with 1 cooked egg, 1/2 cup baby spinach, and 1/4 cup tomato salsa. A cup of coffee with any breakfast is totally OK too! Also, be sure to stash some emergency snacks in your purse&amp;amp;#8212;things that don&amp;#x27;t require any refrigeration, but still have enough nutritional value to power you through the day. 1/4 cup dried apricots mixed with 2 Tablespoons pumpkin seeds mixed in. &amp;quot;Not only does this combo taste amazing together, you&amp;#x27;ll get quick energy from the carbs in the dried fruit, and the fiber and healthy fats in the pumpkin seeds will prevent your blood sugar from spiking too quickly and then crashing, so your energy levels will stay more stable,&amp;quot; Sarah-Jane says. One banana with a single serving packet (about 100 calories) peanut or almond butter. &amp;quot;The banana will provide a healthy energy source as well as important nutrients like potassium, while adding the nut butter as a source of protein will help squash your hunger and keep cravings at bay,&amp;quot; Sarah-Jane says. A snack bar with 200 calories or less and at least 3 grams fiber. &amp;quot;Snack bars will satisfy cravings since most come in delicious flavors, and they are also super easy to eat on the go,&amp;quot; Sarah-Jane says. And, says Rania Batayneh, MPH, author of The One One One Diet (Rodale, 2013), avoid cinnamon! &amp;quot;The smell of cinnamon can actually make you spend money,&amp;quot; she says. &amp;quot;Skip Cinnabon&amp;amp;#8212;which can pack 59 grams sugar&amp;amp;#8212;and instead pack somethings like Somersaults Snacks&amp;#x27; Cinnamon Crunch flavor. They have 6 grams of protein, 3 grams of fiber and only 7 grams of sugar in each serving, plus just 140 calories.&amp;quot; Also, Rania adds, you can still carry some egg whites in your purse&amp;amp;#8212;but not in a messy way. Try ips All Natural: &amp;quot;These deliver 7 grams of high quality protein and contain half the fat of fried chips, as well as fewer carbs than baked chips. The Aged White Cheddar flavor makes a great substitute for a cheese omelet,&amp;quot; she says. But if you must eat something at the food court&amp;amp;#8212;because, hey, it happens!&amp;amp;#8212;here&amp;#x27;s what you should order: Tall, nonfat latte Oatmeal with nuts and dried fruit Hummus and veggies or fruit and cheese packs Also, adds Sarah-Jane: &amp;quot;If you&amp;amp;#8217;re doing your Black Friday shopping at a retailer that has a grocery section, stop by the produce department while you&amp;amp;#8217;re shopping to stock up on fresh seasonal produce,&amp;quot; she says. &amp;quot;Some of these shops&amp;amp;#8212;like Walmart&amp;amp;#8212;offer 100 percent money-back guarantee, so if you&amp;#x27;re disappointed with what you purchase they can receive a full refund, no questions asked.&amp;quot; Are you braving the crowds on Black Friday? What are your energy tips?"^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.glamour.com/health-fitness/blogs/vitamin-g/2013/11/what-to-eat-on-black-friday>