ENERGY BOOSTING FOODS
EAT FOR ENERGY
Let’s face it, we are in an energy crisis. We, as a society, are busy, stressed, need more physical activity and sometimes have poor eating habits — all contributing to low energy levels. One way to fix our energy deficit is how we eat. The right combinations of food can give you a boost.
Follow these five strategies to maximize your energy through the food you eat.
Foods to eat ad raise your energy levels
Eat more iron from plants
Certain nutrients, especially iron, May help women feel more energized. Nearly 10% of women between the ages of 20 and 49 are iron-deficient, which can cause fatigue and impair physical and mental endurance. Iron is needed to deliver oxygen to cells, and too little has also been shown to decrease immunity. Examples of iron rich foods are: green leafy vegetables, dairy products.
Eat the right food combos
The right formula for maximum energy is:
fruit or veggie + a whole grain + lean protein + plant-based fat + herb/spice.
“Balance is key; your body loves to be in balance, giving it less of something it needs throws things off, as does giving it more than it needs.
Despite the health benefits of tea and coffee, if you’re feeling run down, cut it out:
Caffeine gives a ‘false’ energy essentially, because it’s a stimulant. However afterwards, you will start to feel tired or get even more tired.
Eat an Energizing Breakfast
Don’t limit your morning meal to protein or carbs; breakfast needs to be balanced too, Instead of having just yogurt, add some high antioxidant fruit, a good fat like nuts or seeds, and raw or toasted whole wheat bread. Choose, organic nonfat yogurts to maximize protein.
Eat Less Processed Food
Real food means food that’s closer to nature: whole grains rather than processed crisps or crackers from a box, whole fruit rather than juice or fruit bars. The energy dividends will pay off!
Eat more super fruits
Eating a wide variety of superfuits—apples, berries, tomatoes. Limiting yourself to the same old banana for breakfast curbs your nutrient and antioxidant intake and can make you feel run down. “Research shows that people who eat the same amount of produce but a wider variety have less oxidative stress, which is a precursor to aging and disease.
Avoid the Energy Traps
It’s also about avoiding the traps that can zap or drain energy—primarily processed and artificial foods, refined grains and sugar, skipping meals, and drinking too much caffeine and alcohol.
Don’t zap fat
Don’t eliminate healthy fats e.g. vegetable oil, if you want more energy. “You need fat to absorb some key antioxidants,” Antioxidants are important for energy because they flight free radicals and keep your cells healthy.
When your energy is low, you may instinctively reach for a cup of coffee or a handful of candy to provide a quick boost. Unfortunately, the effects of both are short-lived and can set you up for a crash. The key to a snack that will provide lasting energy is one that’s rich in protein, fiber, and complex carbohydrates.