Not many years ago, if you were feeling a little tired and run down, you would grab a bottle of cola and a candy bar and enjoy the “buzz”, that brief energy boost that comes with sugar overload. But soon, the insulin rush caused by the corn syrup and 17 teaspoons of sugar would cause you to “crash”, leaving you even more tired and out of focus.
There are better ways to achieve that energy boost. Actually, there are 10 better ways to boost your energy level without the crash, 10 healthy meals or snacks that will help you make it through the day:
1. Are almonds good for boosting physical energy?
A handful (about one-ounce) of almonds will eliminate any magnesium and B Vitamin deficiencies that may be contributing to your low energy. People who are deficient in magnesium and B Vitamins experience fatigue, irritability and are unable to concentrate. A handful of almonds contain the same number of antioxidants as a cup of broccoli. Almonds provide energy, beneficial fats, magnesium, Vitamins B, E, and antioxidants.
What to do: Look for whole almonds with the skins intact as many of the healthy flavonoids and antioxidants are in the skin. Choose “dry roasted” almonds and read the nutrition label to make sure that no unhealthy preservatives, sugar, or corn syrup has been added.
2. Are bananas good for boosting physical energy?
Bananas are a great source of energy and are a perfect choice an hour before exercise as bananas release their energy slowly. Bananas are a rich source of fiber, B vitamins, and potassium, three nutrients that promote energy and proper muscle function. Bananas should be eaten in moderation as they are relatively calorie dense, about 100 calories for a small ripe banana.
What to do: To increase energy and healthful benefits, add a cup of low-fat milk, yogurt or a tablespoon of peanut butter to balance the complex carbs of the banana with protein and a tiny bit of healthy fat.
3. Is low fat latte good for boosting physical energy?
Treat yourself to a low fat latte, a tasty caffeine boost for under 120 calories. Served hot or over ice, if you can refrain from adding any sugars or ingredients other than espresso and low fat milk, this is not an unhealthy choice. The caffeine will add energy and focus, the milk will provide protein and calcium.
What to do: Add a shot (about one ounce) of almond milk for flavor, added creamy texture and added healthy fatty acids.
4. Are whole grains good for boosting physical energy?
Whole grains and cereals are complex carbohydrates th?at slowly release energy as they are digested and absorbed without unhealthy spikes in blood sugar. Good choices are whole grain breads, oatmeal and brown rice. These foods will help provide energy in that period between meals, and the dietary fiber they contain will help you feel full sooner and longer.
What to do: A bowl of whole grain, high fiber cereal with a small amount of low fat milk and NO added sugar will help boost energy and fight off hunger pains.
5. Is hummus good or boosting physical energy?
Made from pureed chickpeas, sesame tahini, lemon juice and olive oil, each ingredient actively promoting energy production, providing fiber, and stabilizing blood sugar. The olive and sesame oils provide healthy omega-3 fatty acids. Hummus is an excellent low fat and healthy snack.
What to do: Enjoy your hummus with raw vegetables like carrots, peppers and celery to add more low fat complex carbs and fiber to your snack or meal or whole wheat crackers.
6. Is curry good for boosting physical energy?
Curry powders and spices provide an energy boost, and as long as you don’t overeat, you should be more alert and active after you eat it. Classic Indian and Asian curries are made with chilies, turmeric, cinnamon, ginger and cumin which are all spices that are rich in antioxidants that regulate and stabilize sugar levels, promote circulation and increase your metabolism due to their thermogenic properties.
What to do: The spices in curry will increase energy levels, reduce inflammation, and lower blood pressure. Take care to use your curry in healthy foods like lean meats and brown rice to maintain the health benefits that curry provides.
7. Is Greek yogurt good for boosting physical energy?
Greek yogurt is a balanced food, it provides carbohydrates and protein as well as probiotics, digestive enzymes. These probiotics, or naturally occurring healthy bacteria, improve digestion, strengthen the immune system, and boost energy by allowing more rapid and complete absorption of nutrients.
Greek yogurt can serve as a snack all by itself to help you through a period of low energy. You can also add Greek yogurt to a meal to add protein and carbs, or with fruit as a dessert.
What to do: Plain Greek yogurt is exceptionally useful as a healthy replacement for sour cream. You can use it as the base of dips, homemade salad dressings or on baked potatoes.
8. Is green tea good for boosting physical energy?
Herbal and green teas provide small amounts of caffeine that will boost your energy, but the health benefits of these teas go beyond caffeine. Teas, and especially green teas may also improve alertness, your reaction time, and your memory.
If you prefer tea and energy without the caffeine, choose ginger or ginseng teas. The addition of herbal teas to your diet will also help reduce stress and anxiety. Green tea is an excellent choice as it contains a moderate amount of caffeine, less than coffee, but enough to produce a positive effect.
L-theanine, an amino acid which is found in green tea, works with caffeine to improve brain function, increase metabolism and burn fat. Green tea is also rich in antioxidants, and may prevent or delay the onset of Alzheimer’s disease.
What to do: The variety of teas available allows you to experiment with each to see which you prefer and try several different ones to see which your body responds most to.
9. Is coconut good for boosting physical energy?
Coconut and coconut oil are great sources of medium chain triglycerides, a fat that converts quickly into energy, as it is used quickly, it is less likely to be stored as body fat. Both coconut milk and coconut “meat” contain coconut oil, so they can also be consumed instead of coconut oil directly.
What to do: Next time you need an energy boost, try coconut water or a cup of fresh or dried coconut to fight that mid-day energy slump.
10. Is dark chocolate good for boosting physical energy?
The good news, DARK chocolate is a relatively healthy and delicious way to boost your energy level. The bad news, you can only have two squares so as not to completely ruin any calorie conscious diet you may be following.
The chocolate contains flavonoids, antioxidants, a stimulant called theobromine, and slight levels of caffeine that will provide energy. High quality dark chocolate is an excellent source of dietary fiber, magnesium, iron, manganese, copper, and trace minerals.
What to do: When choosing chocolate, keep in mind that this is NOT the milk chocolate bar near the checkout stand of the grocery store. Milk chocolate is more sugar than chocolate.
You are looking for chocolate that is 70% or higher cacao (cocoa) content to enjoy the benefits outlined here.
Image by Dagny Walter from Pixabay