These days, our schedules are upside down and we are running from one end of town to the other. Our bodies are getting beat up and worn down quickly...so what do you do? We go to bed hoping to awaken the next morning renewed with energy. But is a little enough? Many people want to have added energy and buy protein drinks and energy drinks to make it happen...OK, so that may work, but so will these healthy 5 easy foods! With so much to choose from... it can be confusing to decipher what's a scam and what's the truth about the foods and drinks that claim they are awesome. I have compiled a list of the top five energy boosting foods that will give you true, lasting energy to keep you hopping all day and the good news is you can take most of them with you on the go!
Oatmeal
Yep, that's right, oatmeal! Oats contain the energizing and stress-lowering B vitamin family, which helps transform carbs into usable energy. Oats are also low on the glycemic index because they have a lot of fiber. That means that your body gets a steady stream of energy, as opposed to a short-term spike, because the carbohydrates gradually flow into your bloodstream.The key here is to look for high-fiber oatmeal, like oat bran. For the best nutrition kick, avoid instant oatmeal and stick with more natural varieties, then add your own sweetness.
Lentils
Beans are a great source of fiber, which translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils provide both carbohydrates and protein, making them a great addition to any meal. Lentils help reduce your cholesterol and blood pressure, and they're low in fat and calories to boot.
Bananas
Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, the body doesn't store potassium for long periods of time. This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating. The sugar in bananas is an easily digested form of carbohydrate. Other fruits such as apples, grapes, peaches and pineapples also make great energizing and refreshing snacks. We all know we need to be eating more fruits in our diet!
Chocolate
Studies show that chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, and improve longevity. Chocolate contains sugar and caffeine along with fat and calories so consume in moderation. When possible, opt for dark chocolate or raw cacao for the highest source of antioxidants.
Almonds
These little guys are great if you're looking to improve your focus and mental clarity. Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.
Healthy Fats
Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and fish oil. Of course, you'll want to check with your health practitioner before making drastic changes to your diet. It's not easy changing your daily diet and activities around, but all in all, your health comes first, so MAKE THE TIME! Incorporating these foods into your daily menu takes some planning, so here are some ideas you can use to ensure you'll have all the energy you need every day.
Breakfast
Smoothies: For breakfast, a banana fruit smoothie is a quick and easy way to get the potassium your body requires for normal function. In a blender, combine a small banana, some frozen berries of your choice, ice, 1/2 cup low fat milk, and a teaspoon of vanilla. You can also add a tablespoon of peanut butter or some raw cacao powder as well.
Oatmeal: If you need a quick breakfast, you may not always think of oatmeal, or you may think of instant oatmeal, which isn't as nutritious. Some companies are making instant oatmeal healthier by not adding as much sugar and artificial flavoring, but you'll always want to compare the sugar and fiber amounts across a few different brands to find the most nourishing oatmeal.
Cereals: Another great alternative to a bowl of hot oatmeal is bran and muesli cereals. They contain a lot of the energy boosting nutrients of oatmeal, and often contain healthy nuts and dried fruits as well.
Snacks
Almonds: My son taught me that these little fellas have lots of protein, so eat up! These nuts are perfect as a mid afternoon snack. Grab a handful and take them to work with you in a snack cup or baggie. They are SOOOO GOOD for YOU!
Dark Chocolate: Did you know?...When you're feeling sluggish, a small dark chocolate bar is all you need for a great pick me up that will last longer than an hour or two.
Dinner Side Dishes- keep this in mind :)
Beans: Lentils are a great side dish to enhance many dinner entrees such as tacos and burgers. You can also make lentils a main dish by combining several types into one dish as a bean soup or bean casserole served with cornbread. Another way to eat lentils is to add some pepper and melted shredded cheese as part of a healthy lunch.Working these naturally energizing foods into your daily routine doesn't have to be difficult. With a little imagination you can get creative and make meals appealing and tasteful!
** Remember, fruits and veggies are quite important for your bodies health. Did you know that there are a variety of fruits to add to your dishes such as strawberries, blueberries and blackberries? Find your favorite and add it to your next meal whether it be oatmeal for breakfast or a salad at dinner time. You'll get extra flavor and nutrition.
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