Sluggish? Tired? Missing that get-up-n-go? There’s no question that today’s busy lifestyle can leave the most naturally energetic woman feeling a bit blah any time of day. Instead of reaching for sugary energy bars or high-caffeine beverages, fight fatigue by adding these 13 high-energy foods to your menu plan.
Food plays a bigger role in our energy levels than many people realize. Our bodies are machines made to move, whether that movement involves wrangling toddlers or cleaning for an elderly parent. Unhealthy food choices, especially those with refined sugar, added sodium, and excess fat, don’t nourish the body with the energy it needs to move through even a normal day.
Just like most cars need gasoline to get from point A to point B, your body needs the fuel that comes from food to get from morning to night. Foods for energy deliver a variety of nutrients to fuel cells. For example, tuna offers B vitamins to build red blood cells that then carry necessary oxygen throughout the body. Other energy foods, like fruit or honey, provide natural sugars plus antioxidants to deliver fuel without the empty calories of refined sugar.
2. Chia Seeds
Lovely little chia seeds deliver healthy fats, plus they help cleanse the digestive system. Superfood Chia Energy Bites and Mixed Berry Chia Seed Jam are delish recipes to help boost your staying power.
When you need versatile energy foods, this one’s a winner. Snack on 12-14 whole, unsalted almonds for a snack that comes in at about 100 calories, or enjoy them in Clean Eating Almond Butter & Jelly.
5. Fresh Vegetables
Eating a variety of vegetables loads your body with energy-boosting nutrients like iron and potassium. Get your veggies on in: Healthiest Greek Salad, Old Fashioned Vegetable Soup, or Quinoa and Vegetable Stir-Fry.
7. Green Tea
Green tea is loaded with epigallocatechin gallate (EGCG), a substance that may increase the rate of fat burn. It also contains some caffeine (but not too much!) to nudge up those energy levels temporarily. Refresh yourself with Iced Sencha Tea with Peaches and Lime or Orange-Pomegranate Green Tea.
Not just for Thanksgiving dinner anymore, turkey is a powerhouse of lean protein, plus it helps satisfy the appetite. Give Easy Turkey Enchilada Skillet a go, or make Slow Cooker Herb-Crusted Turkey Breast, which creates fantastic leftovers for sandwiches or salads.
10. Greek Yogurt
This variety provides a higher protein content than conventional yogurt for an extra energy boost. Learn How to Make Homemade Greek Yogurt or use a nonfat, plain store-bought brand in Skinny Fruit & Yogurt Salad.
11. Kidney Beans
In addition to protein, kidney beans offer potassium, a mineral that aids muscle function. Slow Cooker Red Beans and Rice and Mexican-Style Vegetarian Loaf are tasty ways to add beans to your diet.
With omega-3 fatty acids and vitamin B6, which helps convert food into energy, salmon is one of those energy foods that’s an all-around health superstar. Add Herbed Salmon with Broccoli Bulgur Pilaf or Blackened Sockeye Salmon to the menu this week.
Begone bad reputation! Eggs are back on the “good” list; they offer the highest complete form of protein of any food. Fuel up for the day with Protein Egg & Tomato on Toast or Pita Pocket Breakfast Sandwich.
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