You Don’t Need THAT Much Coffee!
When you’re having a hard time waking up or making it through the day without a nap, then it might be time to lean less on caffeine and more on the healthy foods that will give you energy to spare and enough fuel to make it through the day feeling great!
Start your morning off with whole grains. Carbs are the body’s primary source of energy. And they’re not as evil as you think. Whole grains, like oatmeal, are absorbed slower, giving you a longer-lasting boost. Oats also contain B-vitamins like niacin, thiamin, and folate which work together to help your body metabolize energy.
Shrimp are low in calories and contain vitamin B12, which helps with energy metabolism. This crustacean also has a nice amount of omega-3 fat, shown to help boost energy and mood.
Worried about the cholesterol in shrimp? Don’t be! The latest Dietary Guidelines Committee Report recommended eliminating the existing cholesterol guidelines (of 300 milligrams per day or less) as the scientific evidence is just not strong enough. They concluded that eating high amounts of cholesterol in foods like shrimp and whole eggs, doesn’t raise blood cholesterol.
Hummus is a Mediterranean dish made from pureed chickpeas, sesame seed paste, olive oil, and lemon juice. Chickpeas are composed of carbs, protein, and fat. This means you’ll get a nice boost of energy from the carbs, while the protein and fat help stabilize blood sugar by slowing down carb absorption. Enjoy hummus as a dip for vegetables or use it as a condiment on sandwiches.
I’m talking about air-popped popcorn, not the calorie and fat-laden movie theater popcorn. Many folks are surprised to learn that popcorn is a whole grain. The air-popped version contains about 30 calories per cup so you can have 3 or 4 cups without thinking twice. Plus, popcorn contains plenty of fiber to keep you satisfied longer.
Ok, so it’s not a food, but it is one of the most important nutrients (yes, water is considered an essential nutrient). With two-thirds of our body made of water, it is important to stay hydrated. Water helps control body temperature, digestion, and it acts as a medium in many metabolic processes in the body, including energy production. Although 8 cups of water per day is the classic recommendation, the amount of water you need varies from person to person.
– via Men’s Fitness
Fruits, Veggies, Grains, AND Spices!
It’s not just whole foods that help you have energy and feel good over the day. The spices you use in your food can help, too – including curry! Adding some healthy foods into your day could make all the difference you need!
Apples are a great food to have in your daily diet, as they provide a wide range of vitamins and minerals that your body needs, including a good amount of fiber. They say an apple a day keeps the doctor away, but it also keeps you fueled through the day. They are super handy and easy to take with you while you’re out and about. They make a great workplace snack, or a nice side item at lunchtime, and it should be counted as a carb if you’re balancing it with a protein. Apples live up to the hype and you really can’t go wrong opting for this as an energy booster.
One great vegetable to add to your energy-producing line-up is peppers. They can be eaten in a recipe, or simply washed and cut up into sticks for dipping into things like hummus for added energy. They not only work as an energy food, but also help you to curb your appetite, making them great for times when there’s a few hours until your next meal and you’re feeling like you’ll eat just about anything. Reach for the peppers instead and you’ll be able to squash those cravings while getting the energy you need to keep charged and active.
The great thing about carrots is the different forms they come in that make them easy to have around as a go-to option. You can get baby carrots which are the perfect size for snacking and require zero prep. You can quickly make your own “carrot chips” by slicing them into circles and you can use them to dip into hummus for added energy. You can also simply cut regular carrots into sticks and enjoy a crunchy snack that will give you guilt-free energy with no crash at a bare minimum of expense.
Pineapple may not be suitable for diabetics and those on carb-conscious diets because of its sugar content, but it’s a good fruit to add if you’re able. The manganese it contains is what helps with energy output and pineapple is a very healthy fruit in many other ways. It has plenty of Vitamin C so you’re getting antioxidants, and the familiar flavor can wake up your taste buds if you’ve been eating otherwise bland foods. You can enjoy it in a fruit salad along with other energizing foods, which makes for a great breakfast option, or you can use it as a snacking solution that will keep you feeling good until lunch or dinner.
Granola is a nice energy-producing food and it pairs nicely with Greek yogurt and fruit for a smart breakfast. You can also just eat a handful of it to sustain yourself between meals, so it’s very versatile. When choosing which granola to go with you’ll want to find a kind that contains all natural ingredients and not a lot of added sugar. Since granola can be rather bland by itself, many brands end up adding to it in order to make it more palatable. You can also make your own granola at home so that you can act as the quality control manager.
You can sip on your favorite herbal tea throughout the day for added energy, since many herbal teas are really nothing more than a spice or an herb mixed with hot water. You’ll be getting the essence of those ingredients and they’re easily absorbed by the body thanks to the liquid form you’re taking them in by. Green tea is a good choice, but if you’re looking for energy without the caffeine you can make a ginger tea, or a ginseng tea. You can try several different ones and see what your body responds most to. Taken between meals, teas can fill that void and give you what amounts to long-lasting energy.
Quinoa is a very special food for many reasons, including its protein and giver content, but it also acts to help sustain you by being a complex carbohydrate. It’s also a great energy source if you’re working out, thanks to the essential amino acids it contains. It can be used as a side dish, or used as the main attraction to a meal, thanks to it’s nutritional breakdown. There are plenty of Quinoa recipes that can give you ideas on how to fit this into your menu planning, as well as a tutorial on how to cook Quinoa so you should be all set.
Curry spice provides a nice boost in your energy, and as long as you’re eating a meal with curry that covers all of your other nutritional needs it should make you feel more alert and active after you eat it. If you’re unfamiliar with how to cook curry, there are several recipes to try that include this spice, and will walk you through the steps. Become adept at just a few curry recipes and they can become regular additions to your regular menu, adding nutrition and wholesome energy to your day.
– via Bembu
Which of these energizing healthy foods are your favorite?