Eating for energy may be just what the doctor ordered, and finding easy ways to eat for energy is just what we ordered – right?
How do you feel?
Are you weary, lost all your motivation, and just plain tired all the time?
If you answered “YES!” to any of these symptoms, you may have fallen into a vicious low energy cycle.
In other words, you can get all the sleep your body can stand and still get up tired in the morning.
When this happens we tend to grab an extra-extra strong coffee or two, or reach for an energy drink – YIKES!
All for the sake of increasing your energy. By the way, that unhealthy sugar intake from your energy drink will only lead to a crash and burn episode later. I know, just a vicious cycle that seems to never end.
Here’s some good news:
Food to the Rescue. YAY!!
We can enjoy eating food to increase our energy level. Don’t get too excited, I’m not talking doughnuts and cookies, but don’t worry, it’s still food you will enjoy.
Here are five ways that you can keep your energy level high all day…
Drink apple cider vinegar
Apple cider vinegar has been tied to many health benefits, but did you know that increasing energy is one of them?
Loaded with potassium and enzymes, apple cider vinegar will help boost your energy levels.
I drink 2 Tablespoons of apple cider vinegar, mixed with a glass warm water, every morning upon rising. I use Braggs Apple Cider Vinegar with “Mother”, because it is organic and has a better flavor than some other brands I’ve tried. I’ve been drinking this little cocktail every morning since 2013 and can truly say that boosted energy is just one of its many benefits.
So, the next time you’re feeling worn out, add a tablespoon of apple cider vinegar to a glass of warm water or your smoothie and watch your energy level rise.
Fuel up with fiber and protein
One question I’m often asked is “How can I add more fiber to my day?”
Starting your day off with a breakfast containing fiber and protein will not only help boost your alertness, but will help you meet your fiber and protein intake goals too. This combination will alleviate the “sugar crash” that you experience when you eat a high carb meal.
My favorite breakfast combo is any oatmeal mixture and plain Greek yogurt with some fresh fruit. I also add a tablespoon of Chia seeds to my oatmeal for additional protein and energy.
Search for overnight oatmeal recipes on the internet and discover your favorite combo. You’ll never run out of ideas.
Some of my clients have shared that they don’t particularly enjoy cold overnight oats and I tend to forget to mix mine up before I go to bed anyway; so, I’ve found an easy solution: I mix my oats up 30 minutes before I want to eat and my oatmeal is ready without cooking and it’s not cold. YAY! for easy.
Pick a protein
We seem to be living in the middle of a protein crazed world. Everywhere you look there are ads for all types of protein powders and foods. You may be wondering how protein can actually help boost your energy.
While protein isn’t going to give you the energy surge that other foods will, you will benefit from eating a healthy amount of protein each day. Remember, you must eat fiber with your protein to maximize the benefits of both and boost your energy.
You can start your day with protein by eating eggs, adding nuts to your healthy cereal, and eating Greek Yogurt – the plain version. You can add protein to every meal when you add wild caught fish, organic free range poultry and eggs, nuts, legumes, and organic whole grains.
I’m a protein junkie and tend to look at my food with an eye toward, “How’s this food going to benefit me with my protein and fiber goals?” I choose to eat Quinoa, legumes, nuts, whole grains, and plain Greek yogurt daily.
Find what works for you and get your energy flowing.
Have more frequent meals
We’ve all experienced the 3:00 p.m. crash and burn moment. That time of the day when all you want to do is take a nap. Well, there’s a reason for that problem, you just had a sugar crash. The next time that happens, think back to “When was the last time I ate?” and, “What did I eat three hours ago?”
Rather than having three meals a day, you may find it beneficial to eat smaller meals more frequently throughout the day. This allows you to maintain a higher, more stable blood sugar level throughout the day so you’re not experiencing the sugar highs and lows that causes you to crash and burn.
I’ve learned to keep some almonds and walnuts on hand and will eat 5 or 6 almonds for a mid-morning snack and a few walnuts later in the afternoon. The fiber and protein of the nuts provides me an energy boost until my next meal.
I know, walking isn’t food, but I wanted to share another energy boosting tip to get you going.
Walking is so good for you and I can’t encourage you enough to get started on a walking plan. I start each morning with a walk. After drinking my apple cider vinegar, I walk a mile. This wakes my body up and gets me ready for the day.
In the afternoon, when I’ve been sitting at a desk for hours, I’ve learned to get up and walk for at least 10 minutes to get my energy levels back up. Trust me, this works. I’m always amazed at how energized I feel after going for a walk.
If you tend to get a mid-afternoon energy crash and burn, going for a short walk can invigorate the rest of your day. The next time you feel a coffee run coming on, head outside for a walk instead. Your body will love you all the more.
These are just a few easy ways to help you increase your energy throughout your day. Choose one or all and over time you’ll begin to reap the benefits of lasting energy — all it takes is a few simple shifts in your habits.
Which tip or tips do you plan on implementing this week to try to boost your energy throughout the day? You can share your thoughts in our member’s Facebook Group – Healthy Living for Life. This is a great place to join a community of others who are on this journey toward balanced health. I’d love to hear from you, so go ahead and share your thoughts today.