Top 5 Energy Boosters

With so many ads about which super foods are best, it can be confusing to decipher what's a scam and what's the truth. That's why I compiled a list of the top five energy boosting foods that will give you true, lasting energy to keep you hopping all day!

Oatmeal

Oats contain the energizing and stress-lowering B vitamin family, which helps transform carbs into usable energy. Oats are also low on the glycemic index because they have a lot of fiber.

That means that your body gets a steady stream of energy, as opposed to a short-term spike, because the carbohydrates gradually flow into your bloodstream.

The key here is to look for high-fiber oatmeal, like oat bran. For the best nutrition kick, avoid instant oatmeal and stick with more natural varieties, then add your own sweetness.

Lentils

Beans are a great source of fiber, which translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper.

Lentils provide both carbohydrates and protein, making them a great addition to any meal. Lentils help reduce your cholesterol and blood pressure, and they're low in fat and calories to boot.

Bananas

Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, the body doesn't store potassium for long periods of time.

This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating. The sugar in bananas is an easily digested form of carbohydrate.

Other fruits such as apples, grapes, peaches and pineapples also make great energizing and refreshing snacks. We all know we need to be eating more fruits in our diet!

Chocolate

Studies show that chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, and improve longevity.

Chocolate contains sugar and caffeine along with fat and calories so consume in moderation. When possible, opt for dark chocolate or raw cacao for the highest source of antioxidants.

Almonds

These little guys are great if you're looking to improve your focus and mental clarity.

Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.

Healthy Fats

Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and fish oil. Of course, you'll want to check with your health practitioner before making drastic changes to your diet.

Incorporating these foods into your daily menu takes some planning, so here are some ideas you can use to ensure you'll have all the energy you need every day.

Breakfast

* Smoothies: For breakfast, a banana fruit smoothie is a quick and easy way to get the potassium your body requires for normal function. In a blender, combine a small banana, some frozen berries of your choice, ice, 1/2 cup low fat milk, and a teaspoon of vanilla. You can also add a tablespoon of peanut butter or some raw cacao powder as well.

* Oatmeal: If you need a quick breakfast, you may not always think of oatmeal, or you may think of instant oatmeal, which isn't as nutritious. Some companies are making instant oatmeal healthier by not adding as much sugar and artificial flavoring, but you'll always want to compare the sugar and fiber amounts across a few different brands to find the most nourishing oatmeal.

* Cereals: Another great alternative to a bowl of hot oatmeal is bran and muesli cereals. They contain a lot of the energy boosting nutrients of oatmeal, and often contain healthy nuts and dried fruits as well.

Snacks

* Almonds: These nuts are perfect as a mid afternoon snack. Grab a handful and take them to work with you in a snack cup or baggie.

* Dark Chocolate: When you're feeling sluggish, a small dark chocolate bar is all you need for a great pick me up that will last longer than an hour or two.

Dinner Side Dishes

* Beans: Lentils are a great side dish to enhance many dinner entrees such as tacos and burgers. You can also make lentils a main dish by combining several types into one dish as a bean soup or bean casserole served with cornbread. Another way to eat lentils is to add some pepper and melted shredded cheese as part of a healthy lunch.

Working these naturally energizing foods into your daily routine doesn't have to be difficult. With a little imagination and effort, you can have all the energy you need to stay awake and alert throughout the entire day!

How to Increase Your Energy Naturally

It's difficult to stay energized throughout the day. When so much is expected of you, it's no wonder that you may be seeking various methods to keep yourself pumped up.

You might start with an innocent cup of coffee, only to realize that down the road you need several cups to get you going and then some more to keep you going throughout the day. Then, when you try to stop, you get plagued with awful headaches.

Most energy drinks are unnatural and addicting. They're usually packed with sugar, too.

When you drink them, you get that "sugar high," only to be followed by the inevitable crash. Then you need something else to pick you up. It's a frustrating cycle that repeats itself every day.

Your best bet is to turn to natural ways to increase your energy. By incorporating some simple strategies into your daily routine, you'll soon notice that you're waking up feeling refreshed and your natural energy keeps you going even on your busiest days.

Try some of the following ways to increase your energy naturally:

1. Exercise in the morning.

Getting up early to exercise might sound dreadful. After all, you know how tired you feel in the morning and the idea of getting up even earlier and doing physical activity just seems downright insane. It's true that the first few mornings will be tough, and you may even feel like giving up altogether. But force yourself to give it a try.

* Even if you go in kicking and screaming, it's likely that within a week you'll actually find yourself enjoying it! You'll crave that movement in the morning and it'll fill you with much more energy than a cup of coffee.

2. Yoga.

Yoga is an all-natural energy booster that's been around since ancient times. It's a series of stretches and body movements that you can practice at any time of day. Even if you enter a yoga session tense and stressed, you'll exit feeling calm, relaxed, and energized. See if you can find a local yoga class, or for a lower cost option, buy a yoga DVD.

3. Choose herbal supplements.

Herbs are all natural ways of boosting energy. With herbs, you'll never have to turn to the help of synthetic drugs. You can add herbs as ingredients in your foods or take them separately in supplement form.

* Ginseng is a popular choice that helps with many functions, including boosting energy.


* Cayenne can improve heart health as well as helping with energy levels.

4. Avoid crash foods.

Your diet is extremely important when it comes to how you feel throughout the day. Some foods may increase your energy initially, but then they cause you to crash in the end. Anything with high sugar content will cause this roller coaster effect.

* Shoot for eating things that are known for maintaining your energy throughout the day, such as foods that are high in protein.

5. Get enough sleep.

A necessary amount of sleep will be different from person to person, but most people need 6-8 hours of sound sleep for the best results. Not getting enough sleep is a huge factor in low energy levels.

6. Eat your breakfast.

It's true that breakfast is the most important meal of the day, but unfortunately, it's the most popular one to skip. You may think that if you're not particularly hungry that it's better to skip this meal so you can eat more calories later.

Learn more about your health online when you read the rest of our information here about: Chronic Fatigue Syndrome guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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