BIG ENERGY FOR BIG GOALS! How to Eat for Energy.

It’s the New Year and we all have big plans and goals for 2020. But in order to achieve your dreams, you’ll need big energy to match your goals, energy that can propel you forward and keep you going throughout each day!

 

Here are my top 11 favorite foods to eat for big energy:

1. 1. Whole grains: Whole grains, such as oats and brown rice, are packed with fiber and nutrients to slow down the absorption of glucose (the base source of fuel for our bodies). In contrast to refined grains, like most breads, cereals, and pastas, which spike your blood sugar quickly and then cause energy crashes, whole grains will give you a slow sustainable release of energy to keep you going for hours.

    

   2. Chia seeds contain both protein and carbohydrates, plenty of fiber, and are low glycemic, which means the carbs will be absorbed slowly by your body and provide sustained energy release, like whole grains. Chia seeds are considered the Aztec Warrior superfood, providing both physical and mental endurance, and they’re rich in omega 3’s, which are anti-inflammatory (inflammation in your body will lower your energy). I eat chia seeds with my breakfast every day!

    

   3. Fruit, like bananas and apples, are a great source of carbohydrates and fiber, which will boost energy levels with sustained energy release. Bananas also contain both potassium and B6, both of which help boost energy.

    

   4. Leafy Greens: Greens like kale and spinach are some of the most nutrient-dense foods you can eat, providing a range of necessary vitamins, minerals and nutrients, including iron, which is crucial for fighting fatigue. Whether you eat lots of greens throughout your day, or give yourself a boost with a super-green powder, make sure greens are part of your energy plan.

    

   5. Green tea: Caffeine, while being a stimulant that increases concentration, focus, and energy, can also be a burden on your adrenal glands, ultimately causing fatigue. Green tea, as opposed to coffee, has a much lighter caffeine boost, while also containing L-theanine, which helps to moderate the negative effects of caffeine, like feelings of anxiousness. It also contains antioxidants and polyphenols, supporting your body and reducing inflammation. If you’re looking to reduce coffee but still want a light caffeine boost, green tea is a great option.

    

   6. Maca powder, sourced from the maca root (a cruciferous vegetable), promotes energy and endurance, as well as libido, a whole different kind of energy!

    

   7. Nuts contain it all: vitamins, minerals, nutrients, protein, carbs and healthy fats, plus they’re a high calorie food for your energy needs (just watch your portions).

    

   8. Plant proteins, like beans and lentils, contain carbs as well as protein, and are low glycemic, fulfilling some amino acid and B6 needs as well as sustained energy release. Hummus is a particularly great energy-boosting snack because of the combo of ingredients, utilizing both chickpeas and tahini (which comes from sesame seeds).

    

   9. Chocolate, my favorite! Aside from boosting endorphins and mood, chocolate contains theobromine, a cousin of caffeine, which boosts energy in a similar fashion. Dark chocolate is a great choice because it will have a higher cacao content and a lower sugar content. Even better are the alternatively sweetened chocolates, like those sweetened with coconut palm sugar, which are lower glycemic and won’t spike and drop your blood sugar. Or you can opt for plain cacao powder added to a smoothie, or elsewhere in your diet.

    

   10. Avocado: Never under-estimate the power of healthy fat in your diet. Your brain and other organs need a certain amount of healthy fat daily to be able to function properly. Fats also help regulate hormones, which control your ability to handle stress. Avocados in particular are packed with fiber, and are a great source of stored energy which can be broken down when needed (although it takes longer to break down fat for energy than it does carbohydrates).

    

   11. Lighter animal proteins like eggs and fish, for those who eat animal protein, will give you the complete amino acids you need without the heavier burden on your digestion; heavier proteins like red meat might slow you down, especially in the middle of the day, due to the extra energy and time needed for digestion. Making sure to get the full range of amino acids (the building blocks of protein) daily is necessary for all basic brain and cellular function. Fish is also packed with omega 3 fatty acids, which are anti-inflammatory.

 

Food, of course, is not the only thing that impacts energy levels. Make sure your lifestyle supports your energy needs as well!

 

Non-food Bonus Tips:

• Get enough sleep, about 8 hours/night. It seems so basic and obvious, and yet many of us struggle with energy due to lack of sleep. Sleep allows our bodies to rest and rejuvenate, so we can be at our best during waking hours. Bonus if you can meditate during the day, which will refresh your energy quickly.
• Lower stress. Stress takes a huge toll on our bodies, exhausting our adrenal glands, and distracting us from tasks we want to accomplish. Meditation, deep breathing, and exercise will all help lower stress.
• Get a nice dose of sunshine in the morning to help set your circadian rhythms for better sleep at night.
• Make sure your to-do list is realistic and achievable. Overwhelm is exhausting and will cause burn-out.
• Moderate exercise boosts endorphins and adrenaline, giving you more energy.
• Drink plenty of water. When you’re dehydrated, one of the first things you’ll feel is fatigue.
• Don’t forget that primary food nourishment will give you energy too. What gives you joy and inspiration? Add in more of that this year!

 

May all your dreams come true in 2020.