Low On Energy? Add These 5 Foods
Are you struggling to get out of bed in the morning? Do you typically crash around 3-4pm? You’re certainly not alone! But just because fatigue is common, doesn’t mean that it’s acceptable and it’s certainly not just a sign of “getting older”. Heck, look at those 70 year olds out there running marathons!
When it comes to energy, what you put in is what you get out. Here are 5 energizing foods to add into your regime:
Filtered water - your body is approximately 70% water and the average person loses 2-3 liters per day via sweat, urine, breath and bowels. Replenishing these stores is crucial for not only energy production, but also nutrient absorption, circulation, digestion, detoxification and more.
I recommend aiming for 1/2 your body weight in ounces of water per day while adding 1-2 additional cups per cup of coffee or 30 minutes of intense exercise.
Matcha - this finely-ground Japanese green tea powder contains about half the caffeine of an average cuppa Joe - great for energizing, without overstimulating. Furthermore, matcha’s antioxidants and l-theanine promote a more balanced and sustainable boost.
Add 1 teaspoon of this superfood powder to your favorite nut milk and make a matcha latte or you can use it as a smoothie booster. If you’re sensitive to caffeine, be sure to have it well before 3pm to avoid sleep disturbances.
Dark leafy greens - the darker the green, the richer in nutrients! Varieties such as kale, spinach, arugula, basil, cilantro and parsley contain chlorophyll and minerals that help nourish and energize you on a deeper, cellular level.
Best way to get these in? Add spinach or kale to your smoothies and top your soups, salads, eggs and avocado toast with herbs - simple, yet effective!
Coconut oil - rich in medium chain triglycerides (MCTs), coconut oil is quickly burned for fuel rather than stored as fat. Post-consumption, it is sent directly to the liver, rather processed through the entire digestive tract, and quickly converted into energy that the brain and body can tap into.
I recommend consuming saturated fats in moderation - 1 tablespoon of coconut oil a day is plenty. Great for medium to high-heat cooking, you can also add coconut oil to homemade energy balls or keto treats such as phat fudge.
Dark chocolate - cacao (raw chocolate) powder, cacao nibs and at least 75% dark chocolate squares are a great addition to a healthy diet. With a hint of caffeine, a good amount of fiber, antioxidants and magnesium, this heart-healthy treat is energizing, satiating, brain-boosting AND helps relieve constipation.
Pro tip: always buy organic and look for varieties that do not contain soy lecithin - this emulsifier and common chocolate bar ingredient is an endocrine-disruptor that’s often GMO.
Food is your fuel and nutrients are the raw materials that your body needs to thrive. True energy comes from adequate hydration, vitamins, minerals, antioxidants and the proper balance of macronutrients (carbs, fat and protein).
Although water, matcha green tea, dark leafy greens, coconut oil and dark chocolate can help, beating fatigue goes far beyond just diet. It’s also important to address factors such as sleep, stress levels, relationships, daily activity, sugar intake and health challenges.
If you find that these food solutions aren’t enough, let’s chat! Click HERE to book a One-On-One Coaching Session with me.