People are tired. People are drained. People are wiped out. It’s not a new issue and one I experience myself from time to time. We live in a fast paced World, dominated by electronic devices, a 24/7 mentality and errands that never seem to end.
I am always being asked of foods that will boost energy and give people a spark when they start to crash mid-day. Simply, low energy, tiredness and fatigue are the number 1 complaint I often hear when I ask people about their overall health.
It’s important to understand that low energy requires a multi-pronged approach that involves nutritional changes, lifestyle changes and quite possibly medical changes as well. For this post, I am focusing on dietary foods that can boost your energy quickly and efficiently.
Most people are obsessed with counting calories and focusing on numbers. In order to boost your energy, switch your mentality and focus on the foods that bring you high energy.
Here are some simple tips to get you started on boosting your energy back to high levels.
1. Eat lots of Protein. Protein helps you to boost your energy levels.
2. Limit Carbohydrate Intake. Carbs are one of the main culprits in contributing to energy crashes.
3. Eat smaller meals more frequently. This allows you to keep your blood sugar levels in check.
4. Keep Soy products to a minimum.
5. Limit grains when possible.
6. Drink lots of Water. I can’t stress how important this is. Most of my clients hear me pleading with them day after day and still neglect to do this.
7. Get a higher quality sleep (even if it means less hours). 50-85 million North Americans suffer from a chronic sleep disorder.
8. Have Sex. Sex increases your health by stimulating brain function and burns calories, boosts your immunological profile and relieves stress and depression.
Here are seven foods that will help you boost your energy levels and contribute to eliminating fatigue in your life.
Cinammon, while not a food is a great spice to utilize in your meals and drinks. It has been shown to regulate blood sugar, which keeps it stable throughout the day thus allowing your energy levels to remain constant rather than fluctuating wildly.
Cinnamon also helps reduce LDL cholesterol levels which is the bad cholesterol. This aids in improving your cardiovascular health as well as protecting you against ulcers, arthritis and the proliferation of cancer cells.
It contains fiber, calcium, iron and manganese and has been proven to help with menstrual pain and infertility through a natural chemical called cinnamaldehyde which studies have shown increases the hormone progesterone and decreases testosterone production in women, helping to bring balance from a hormonal perspective.
Yogurt is a great food for multiple reasons. Firstly, it helps you lose weight and tone up as it is a low calorie healthy food item. Yogurt is full of vitamins, contains a significant source of potassium, phosphorous, riboflavin, iodine, zinc & vitamins B5 and B12.
Vitamin B12 in particular aids with boosting energy as it maintains red blood cells and helps keep your nervous system in optimal health. Additionally, yogurts contain live and active bacteria cultures which are great at restoring balance in your digestive system.
Yogurt also helps you recover faster, particularly with regards to workouts. The protein in yogurt provides the amino acids your muscles need to repair themselves while the limited carbohydrates replace your muscles energy stores.
Strawberries are another great food source to boost your energy and best of all, 1 cup of strawberries contains only 43 calories. Adding on to this, it contains fiber that can aid you in lowering your blood pressure.
Strawberries also contain many antioxidants including a chemical compound known as phenol. Strawberries also contain Vitamin C, Folate & flavonoids, quercetin and kaempferol.
Strawberries are anti-inflammatory and fight against inflammation and inflammatory diseases such as osteoarthritis, cancer and asthma.
They are full of the B-complex group of vitamins and contain a great source of Vitamin B-6, Niacin, Riboflavin & Folic Acid. They also contain Biotin which is great for your hair and nails.
Strawberries have been shown to have anti-aging properties and are a great source of Vitamin C, containing an astounding 136% of the recommended daily allowance (RDA). They are great for your eye health, neurological health (brain health), bone health & cardiovascular health (heart health).
Walnuts are some of my favourite type of nuts, and I am snacking on these daily. They are great for your skin, body and heart.
Due to high levels of Omega 3 fatty acids, they are great for your cardiovascular health. They are great at reducing blood pressure and can reduce the bad cholesterol in your body while increasing the good cholesterol in your body.
Walnuts are great for boosting your immunity as they are full of antioxidants that prevent the onset of inflammation and diseases.
They are also great for boosting neurological health which goes a long way to fixing mental fatigue. Additionally they contain melatonin which aids in having a higher quality of sleep as well as minimizing stress.
As one of the most popular foods in Asia, Edamame is now starting to become known worldwide. If you are not yet familiar with it, Edamame is a green plant known as Soya.
Edamame is useful for boosting energy due to the fact that Iron transports oxygen throughout your body and Edamame is packed with Iron as well as Vitamin C. This helps your body absorb it in a more efficient manner.
Edamame is full of antioxidants which help cleanse the body by keeping it free and clear from toxins and radicals. It is very high in protein which is a perfect source of Protein when you are getting tired of eggs, meats and protein powder.
Sunflower seeds are a top source of magnesium, a mineral that helps you workout harder and longer. Additionally Sunflower Seeds help control cell damage and may aid in preventing cancer.
This is due to selenium being present and as multiple research studies have shown. Selenium is a known cancer minimizer and/or preventer. Sunflower Seeds are also excellent at protecting your skin and bones due to high levels of calcium and Vitamin E.
Sunflower Seeds also minimize inflammation within the body and can help with areas such as joint pain, gastric ulcers, asthma and pain.
Avocados have been hailed by nutritionists and health practitioners for years as being a superfood. From a nutrient perspective, it has everything one needs in order to survive and be healthy and on top of this it has many illness reducing benefits.
Among some of the illnesses that avocados help prevent; cancer, heart disease and diabetes. So how does it aid in fat loss? Simple, each avocado is full of fiber which helps the digestive tract and system process food efficiently while keeping blood sugar levels steady.
It is full of healthy monosaturated and polyunsaturated fats which include Omega 3 fatty acids, vitamins, A, C, D, E, K and B vitamins including thiamine riboflavin, niacin, biotin, vitamin B6, B12 and folate as well as potassium.
If these benefits weren’t enough for you, neurosurgeons recommend eating avocados to stave off early onset Alzheimer’s disease and to keep the brain functions normal and healthy.
Nutrients and enzymes in avocado reduce inflammation in the stomach and small intestine’s mucous lining. This also improves the body’s ability to absorb carotenoids and nutrients. This allows your body to process more healthy food.