Do you wake up feeling tired most mornings? Do you ever feel sluggish after eating a big meal? That’s because your body is using its energy to process all that food instead of powering your body? Have caffeine-loaded beverages become a necessity to help you through the day? If this sounds familiar, it’s time to dump the quick fixes you rely on and develop a better plan on finding the Best Foods With Energy so you can live healthy and happy life.
Getting started may seem daunting, but you’ll soon be energized to keep it up once you reap the benefits of a happier, healthier and more energetic, productive lifestyle. Where do you find this energy source? Think of your energy as a limited resource, like money in your checking account. You begin the day with a certain amount of energy to spend, which varies from person to person based on factors such as age, sleep, stress levels, medical conditions and lifestyle.
Throughout your day, many and multiple activities, some may be stressful, and others are not, occur as you withdraw energy from and deposit energy into your account. And just like your checking account and a deficit in money, the problem occurs when their is a deficit in energy.
If you check Wikipedia’s definition on energy, the most important part states,
Energy is a conserved quantity, the law of conservation of energy states that energy can be converted in form, but can’t be created or destroyed.
So, think about that for a moment. The energy is always present! Also known as the first law of thermodynamics, states that the energy of a closed system must remain constant which means it can neither increase nor decrease without interference from outside. The universe, for example, itself is a closed system, so the total amount of energy in existence has always been the same according to Scientific America research . The forms that energy takes, however, are constantly changing. It’s only a matter, of transferring that energy so it can be used beneficially in your life. For more information from Wikipedia on energy, read this.
While you may not always have control over activities that deplete your energy, you can take steps to deposit more energy into your account. Learn how to increase your energy by applying these ways to increase your energy level. You’ll feel better with each step you take toward this important self-care investment.
A Well-Balanced Nutrient-Dense Diet
We all know that wholesome, nutritious food is the crux for health and well being, but it’s common, uninformed belief by most people, that healthy eating is primarily a tool for loosing weight. However, according to the 2015 to 2020 Dietary Guidelines for Americans, a balanced diet high in fresh fruits and vegetables, lean protein, low-fat dairy and whole grains is what you need for maintaining optimal energy.
There is absolutely a connection between proper nutrition and obesity and sustainable energy and productivity, according to the Center of Disease Control and Prevention (CDC). Approximately one-third of American adults are obese. As rates of obesity increase, it leads to greater incidence of diabetes and heart disease, not to mention, the lack of sustained-energy and productivity.
After all, you really are what you eat to some extent. Poor nutrition, often in the form of “empty calories”, doesn’t give you the energy that you need. Lack of energy and productivity and overall well-being suffer as a result of poor nutrition. Because different kinds of foods are converted to energy at different rates, some, such as candy and other simple sugars, like high-sugar drinks, can give you a quick lift, while others, such as whole grains and healthy unsaturated fats, supply the reserves you’ll need to draw on throughout the day.
Per the American Heart Association (AHA), consume a variety of nutrient-dense foods from all the food groups in order to get a range of nutrients to energize you throughout the day.
Eating smaller portions several more times each day will prevent the sluggishness of consuming a huge meal, will help too, because your brain, which has very few energy reserves of its own, needs a steady supply of nutrients, and its also effective in losing weight. And, it doesn’t take much to satisfy the brain, a little fruits and some raw nuts will do fine. Choose fresh, as humanly possible, or fresh-frozen fruits and vegetables, if fresh isn’t available, especially nutrient-dense dark leafy greens and broccoli, as well as orange vegetables, including carrots and sweet potatoes.
Insist on buying certified organic, non-GMO (genetically modified foods), in the forms of lean grass-fed finished beef or bison, lean free-range finished pork, lamb, and poultry, grass-fed dairy and eggs (A); cold-water fish and seafood (A); fresh organic fruits and veggies, raw nuts and edible flower seeds (A); organic whole grains and complex carbohydrates, and naturally fermented foods, fresh organic herbs and spices, antioxidant drinks, and monounsaturated oils such as extra virgin olive oil (A).
There are many types of beans and legumes to choose from for healthy protein options, as well. Aim to eat three ounces of whole-grain cereals, breads, rice or pasta daily. Avoid fried foods, per a National Institutes of Health (NIH) study; fast foods, per an Elsevier study; saturated fatty foods, per AHA; precooked foods, per the NIH; processed foods, especially refined grains, per NIH; and processed meats and sugar-sweetened drinks, per NIH.
Best Foods With Energy
Oatmeal. Oatmeal is a complex carbohydrate full of fiber and nutrients. The fact it contains fiber and glucan, which forms a thick gel when water is added, makes it slower to digest, delaying stomach-emptying and absorption of glucose in the blood. This causes energy to be dispersed more evenly over a longer period of time. Oatmeal is rich in iron, B vitamins, and manganese which are all excellent sources to providing sustainable energy.
Eggs. One egg has only seventy calories, but has a healthy six grams of protein, meaning it has more nutrients per calorie than most foods, and the nutrients and energy are released more slowly, providing a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested. An amino acid leucine, in eggs, stimulates energy production in several ways, by helping cells take in more blood sugar, stimulate the production of energy in the cells and increase the breakdown of fat to produce energy, according to a NIH study. Eggs are also rich in B vitamins which help body enzymes break down foods for sustained energy and again in another 2016 Nutrients study reviewed by the NIH.
Beef Liver. Beef Liver deserved to be called a “super food”, is packed with wide-range of nutrients and essential vitamins and minerals, particularly vitamin B12 which is a major source of energy, high in protein, and low in calories. A high protein diet like liver, increases your metabolic rate which means you use more calories, and can be useful for weight loss, particularly if combined with a reduced calorie intake, per an NIH study. In addition, high protein enhances muscle growth and prevents against muscle loss while still losing weight, while reducing hunger, per this NIH study. One final point, there’s a lot of concern that liver stores toxic substances which isn’t the case. According to a NIH, a liver receives toxic substances as part of its function, but converts them into harmless substances or makes sure they are released from the body.
Oysters. Oysters are highly nutritious, low-fat protein and very high in many vitamins and minerals and trace minerals trace mineral, like Zinc, which is essential for a healthy immune system.
For example, a 3.5-ounce serving provides over 100 percent of the RDI for vitamin B12, zinc, and copper, and over 75 percent of your daily needs for selenium and vitamin D. Oysters are also a great source of healthy fats omega 3 fatty acids beneficial in regulating inflammation and keeping your heart and brain healthy, per an NIH study. Omega 3s are also effective in lowering risk of developing conditions like heart disease and type 2 diabetes.
Zinc and vitamins B12 and D also have antioxidant effects, boosting the oxidative and anti-inflammatory protective benefits of oysters even higher. Higher-protein oysters have been proven effective in boosting weight loss and lead to greater weight loss than low-fat diets or higher-carb diets.
A recently discovered phenolic compound and powerful antioxidant called GHMBA is in oysters, and according to an NIH study found that it 15 times more powerful in fighting oxidative stress than synthetic vitamin E. There is a slight risk of contracting bacterial infection from eating raw oysters, according to the CDC. If you can’t stomach eating raw oysters, roast them in the oven or on the grill.
Wild-Caught Fish. If you were to ask us How To Get Natural Energy, we would immediately respond and recommend you eat more salmon, tuna, halibut, and mackerel which are high in monounsaturated omega 3 fatty acids, protein, and vitamin B12. Omega-3 fatty acids have been shown to reduce inflammation in the body, which is a common cause of fatigue and unsustainable energy, according to the NIH. In some studies, such as An NIH study on breast cancer survivors, reducing fatigue by eating omega 3-rich foods is especially important in cancer patients and recovering from cancer. Vitamin B12 and folic acid combine to produce red blood cells and the absorption of iron, preventing anemia, which leads to increased energy by reducing fatigue.
Brown or Wild Rice is an unrefined nutrient-rich rice high in fiber, vitamins, and minerals, particularly almost all the RDI of manganese in one cup, which is beneficial in helping enzymes break down carbohydrates and protein to generate energy and boosting the immune system.
Its high fiber content gives it a low glycemic index regulating blood sugar levels preventing spikes, and more consistent energy levels throughout the day.
Beans, Legumes. All types of beans are a great source of protein, particularly, if you are a vegetarian. Beans are also rich in carbohydrates and in fiber which slows digestion and release of the nutrients and steady energy over a longer period of time. Beans are also rich in magnesium for cell energy enhancement and antioxidants that fight inflammation and promote the release of energy. Two fine examples of beans are black beans and black-eyed peas, containing folic acid, iron, manganese and magnesium, which are involved in energy production and help with the delivery of energy to every cell in the body.
Greek Yogurt. The carbs in yogurt are an excellent source as a snack to fuel your day and are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy per the SelfNutrition Data. Additionally, yogurt is packed with protein, which helps slow down the digestion of carbohydrates, thereby slowing down the release of sugars into the blood according to the American Journal of Clinical Nutrition reviewed by the NIH. Yogurt also contains great amounts of vitamins B2 and B12, which are involved in cellular functions and they aid the formation of the molecule ATP, which your cells use for ready fuel found a Clinical Biological Interaction reviewed by the NIH.
Sweet Potatoes. Besides being delicious, sweet potatoes are a nutritious source of energy from it’s fiber content and complex carbs, in which your body digests them at a slower pace, providing you with a steady supply of energy and an extra boost according to a Diabetes Care study reviewed by the NIH. One medium-sized sweet potato could pack up to 23 grams of carbohydrates, 3.8 grams of fiber, 28 percent of the RDI for manganese and a whopping 438 percent of the RDI for vitamin A. Sweet potatoes are also a great source of manganese, which helps in the breakdown of nutrients to produce energy per a Chair and Department of Food Science and Dietetics, Wrocław Medical University (NIH).
Raw Nuts. Most nuts, such almonds, walnuts, cashews, are high in calories, rich in omega-3 fatty acids and omega 6s, specifically linolenic acid, and healthy protein, plant phytochemicals, and carbohydrates, and a great source of energy released slowly throughout the day. Nuts are packed with antioxidants and omega 3s, preventing oxidative stress and inflammation, and has even been effective in helping cancer survivors, such as this NIH study confirmed on breast cancer patients. Nuts are rich in other micronutrients such as manganese, iron, B vitamins and vitamin E, which can help increase energy production, smoother release, and decrease tiredness.
Bananas Bananas are probably the best fruit energy source, containing carbohydrates, potassium, and vitamin B6, all of which can help boost energy levels in your body, according to NIH in a study on cyclists and endurance
Berries. Blueberries, strawberries, goji berries, black berries, actually any kind of berry, are fantastic sources of energy, releasing calories slowly reducing inflammation and preventing a sugar-crash and fatigue, per an NIH study of vitamin C and reducing fatigue. Berries are also high in carbohydrates, natural sugars, fiber, antioxidants and nutrients, protecting cells and body tissue from free radical damage from stress. Blueberries, for example, have both antioxidant and anti-inflammatory properties, per this NIH study, and beneficial in improving vision and loss of sight.
Avocados. Avocados are considered to be a “super food” of healthy fats and fiber providing significant health benefits. About 84 percent of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids and was confirmed in a 2013 Critical Review Food Science Nutrition reviewed by the NIH.
Additionally, the fiber in avocados accounts for 80 percent of their carbohydrate content, which can help maintain steady energy levels. These healthy fats have been shown to promote optimal blood fat levels and enhance the absorption of nutrients.
They can also be stored in the body and used as energy sources per a 2015 University of Southampton, Southampton, United Kingdom National Institute of Health Research Southampton Biomedical Research Centre, UK, reviewed by the NIH. Furthermore, avocados are a good source of B vitamins, which are required for the optimal function of the mitochondria in your cells, where cellular energy is produced found a Clinical Biological Interaction study reviewed by the NIH.
Dark Chocolate. Not all chocolates are the same. Dark chocolate is lower in sugar than candy or milk chocolate, and the cocoa is high in powerful antioxidants and plant polyphenols, preventing free radical damage, improves blood circulation, lowers blood pressure, and improves mood and brain function and muscle function, by delivering more oxygen to these areas, reducing fatigue. The stimulating effects of methylxanthines, like caffeine and others in dark chocolate, enhance mental energy and mood.
Coffee or Espresso. Coffee is great for boosting energy due to caffeine content, particularly, early in the morning to get you going. Since coffee is dried, roasted, and ground coffee beans of the coffee plant, its high in antioxidants and plant polyphenols. Coffee inhibits a neurotransmitter that quiets the central nervous system, and at the same time, the production of the hormone epinephrine increases which stimulates the body and brain. Low in calories per cup, its stimulatory effects on the body can make you feel alert and focused but it should be used moderately to prevent adrenal stressing, resulting in fatigue and exhaustion. Drinking coffe late can hinder restful sleep.
Green Teas. Tea is low in calories and high in nutrients, such as powerful antioxidants to combat oxidative stress and inflammation, and should be used to replace carbonated and sugary drinks, especially diet drinks.
Green tea also contains caffeine but the caffeine is buffered by a compound called L-theanine, moderating the negative effects of jitters and anxiety associated with caffeine. Studies have shown that the caffeine-L-theanine combination produces a smoother more controlled release of energy, resulting in increased alertness, focus, and mental concentration, and according to an NIH study, even lowers blood pressure.
This Nutrition Revision (NIH) study concurs with the neurochemical effects of L-theanine on the brain. L-theanine may interact with caffeine to enhance performance in terms of attention switching and the ability to ignore distraction; this is likely to be reflective of higher-level cognitive activity and may be sensitive to the detrimental effects of overstimulation you might get from coffee. Green tea also decreases fatigue by increasing fat breakdown with the release of norepinephrine. The nutrients and fluids keep you energized and alert, but also calmer throughout the day.
Water (Filtered). If your body lacks fluids, you lack energy, and water also carries nutrients, as fuel, to nourish and replinish the cells of your body, and assist in expelling waste products. 60% of your body weight is water and it is involved in many cellular functions, including energy production. Dehydration, which can slow down body functions, leaving you feeling sluggish and tired and lacking energy, can have serious consequences, even lethal in days. Lacking proper hydration effect your brain energy level and cognitive function, as well. Drink eight eight-ounce glasses a water each day, and you will crave less fatty, sugary, and salty foods.
Smoothies. Smoothies are a great healthy way to replenish your nutrients and fluids throughout your normal day, particularly if you use fresh fruits or veggies high in antioxidants and include Peruvian Maca in your smoothie. An NIH study found that the nutrition benefits of a fruit salad were not any better then a fruit smoothie, although the salad seemed to be more filling.
Check out this blueberry smoothie in the article “What To Eat For Health“.
Getting more sleep seems to be a healthy habit many people need to improve on. We already know that we need at least seven hours of restful sleep each night, so what prevents us from getting it? And, what about sustainable energy and one of the biggest causes of loosing it? Sleep deprivation can perpetuate serious health conditions, as well as negatively affect your mood, motivation and sustainable energy levels. According to this report from the NIH irregular sleep patterns are linked to metabolic disorders.
But why does lack of sleep effect humans in such a negative way? According to a 2010 Journal of Neuroscience study reviewed by the NIH what occurs during provides molecular evidence in support of the long-standing view that an important function of sleep is related to providing the brain with increased energy stores. Instead of speaking of energy “restoration,” since ATP levels at the end of the wake period are not strikingly lower than at wake period onset, we restate the hypothesis as “sleep is for an energy surge,” a surge that permits energy-consuming anabolic processes, such as protein and fatty acid synthesis, to occur. Prioritizing sleep is one of the best things you can do to answer the question how to get healthy energy?
Getting adequate restful sleep can set yourself up for a successful, energized day. Harvard Medical School in their research list 6 important reasons not to skimp on sleep: Learning and memory, metabolism and weight, safety, mood, cardiovascular health, and preventing disease.
Not only is memory is enhanced, so is cognition, concentration, reasoning, productivity, and energy, and performance. Did you know your mind doesn’t actually sleep? During your physical sleep, your mind can strengthen memory, or practice skills you learned while you were awake, through a process called “consolidation”, per an NIH study.
Sleep Curbs Inflammation and Risk of Disease.
When inflammation becomes chronic and uncontrollable, not only does it rob you of your energy caused from severe fatigue, it is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that getting six or less hours of sleep increases higher blood levels of harmful inflammatory proteins. A pro-inflammatory process could be involved in pain and behavioral symptoms. Inflammation could be a common link between fatigue, pain, and depression found an Arthritis Research Therapy study reviewed by the NIH.
Keep the Weight Off Obese people experience fatigue and decreased physical endurance that indicates diminished energy supply in the body which should be just the opposite according to a Journal of Theoretical Biology study reviewed by the NIH. People who overeat should have more stored energy, not less. The result of our work is a chain of metabolic events leading to obesity, resulting in the “obese” change in metabolism which is forcing people to overeat and save energy to sustain metabolic functions of cells.
Persons with short sleep cycles have less energy and also tend to weigh significantly more than those who get a minimum of seven hours of sleep each night. Sleep depravity leads to stress levels on your various hormones, causing imbalance, and can lead to obesity. One of these hormones, ghrelin, stimulate your appetite, and, as a result, a reduction in level of the hormone leptin, which reduces appetite.
Glucose Metabolism.Sleep restriction affects blood sugar and reduces insulin sensitivity, or pre-diabetic symptoms, leading to risk of type 2 diabetes according to the Sleep Foundation research.
Reduces Depression. 90 percent of individuals with clinical depression complain about sleep quality and restless sleep, and alarmingly, an increased risk of death from suicide as linked in the Arthritis Research Therapy study above.
Improve Social Connections. Adequate sleep and energy enhances social reaction by increasing your ability to recognize facial expression, such as anger, happiness, and also, improves your own emotional responses found a 2010 Sleep Research Society study (NIH).
Surround Yourself With Positive Caring People
Maximize the amount of time that you spend with people who are motivated, and you enjoy being around for positive energy.
Connecting with others who radiate positivity and have similar interests, will excite and energize you, per a “power of positive thinking” article by John Hopkins Medicine. On the flip side, people you don’t relate to or who have negative outlooks, complain often, or make poor choices will not only drain their own self, but drain you too. Be selective in the company you keep. Have you even heard, you can place one negative person in a room full of positive people, and that one negative person can bring the whole crowd of positive-thinking people down rather quickly. It’s true, because negativity, can be contagious and very harmful. So, protect yourself from negative people.
Protect Yourself From Negative News
The same proves true for being surrounded by negative news, particularly, in our 24/7 modern-day news cycle. The news is an important way to stay connected to what’s happening in the world. It can be educational, entertaining and even uplifting. Unfortunately, the news is too frequently bombarded with stories of suffering and negative energy. News of death, violence, tragedies, wars, politics, and on and on, can’t help but affect you negatively.
A 2014 poll conducted by National Public Radio, the Robert Wood Johnson Foundation, and the Harvard School of Public Health, a quarter of respondents said that the news was one of their biggest daily stressors. These stories can skew your view of the world and cause you to focus on your worst fears, instead of recognizing the good that surrounds you. You can’t avoid these stories altogether, but try to minimize your exposure when you can, especially during trying times.
Get Healthy Moderate Physical Activity
Do you find yourself feeling lethargic halfway through the day?
Have you ever gotten winded by simple everyday duties such as grocery shopping or household chores? Contrary to what you might believe, getting the 150 minutes (30 minutes a day, five days a week) of weekly activity recommended by the Physical Activity Guidelines for Americans can add to your energy account and not subtract from it. According to a NIH study:
There is incontrovertible evidence that regular physical activity contributes to the primary and secondary prevention of several chronic diseases and is associated with a reduced risk of premature death.
How? Exercise relieves stress and tension, strengthens muscles, and boosts endurance, which helps your body to work more efficiently during other physical tasks or activities. Exercise can help prevent heart disease, stroke, diabetes and colon cancer. It can also help in treating anxiety, depression, osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise can make you feel better, by building strength and resistance, and help you to keep your weight under control. You should commit to do some form of physical activity a minimum of thirty minutes each day, five days a week. But, remember, any exercise is better than none.
Having trouble getting out of the office to exercise? Read this review, ““Naturally Healthy Concepts“, for some great suggestion!
Do Something Meaningful and Happy Each Day Because One Positive Will Bring Another Positive
Happiness is the meaning and purpose of life, the whole aim and end of human existence……
Can you guess who said that? No, guess again! Yes, the Greek philosopher, Aristotle, said those words more than 2000 years ago, and they still ring true today! Wow, he was smart, wasn’t he?
Happiness is a broad term that describes the experience of positive emotions, such as joy, contentment and satisfaction. Emerging research shows that being happier doesn’t just make you feel better, it actually brings a host of potential health benefits. A study by the NIH of more than 7,000 adults found that those with a positive attitude were 47 percent more likely to consume fresh, healthy fruits and veggies, than less positive ones.
In the same study, researchers found that individuals with a positive attitude were 33 percent more likely to get routine physical activity. In addition, another study conducted by the NIH of over 700 adults, found that sleep problems, including trouble falling asleep and difficulty staying asleep, were 47 percent higher in those who reported low levels of positive well being.
What do you feel passionate about? Do you have a special talent that you’d like to practice more often or share with others? Do something that you enjoy every day, particularly in older adults, even if it’s something as simple as cooking a healthy meal, or listening to your favorite song, according to the NIH. Putting effort into the things that matter most to you will help you not only utilize and reserve your energy in ways that will bring out the best in you, but encourage you to do a host of other healthy activities, like exercise and eating rich nutritious foods.
Be Grateful For Each Day
Giving “thanks” can make you happier which will benefit you energy-wise and health-wise, according to Harvard Medical School. Maintaining a compassionate mindset is another way to conserve energy. One example of practicing this way of thinking is called “kind attention.” For example, try to make eye contact with a stranger and smile, while thinking “I wish you well.” This positive act can keep you from judging that person instead. Judging others can cause you to place judgment on yourself, and that type of negative internal dialogue can be exhausting. Being open-minded an understanding other people’s beliefs and opinions, also prevents you from being judgmental.
Having a diet consisting of the proper well-balanced, nutritious foods, is critical to you achieving and maintaining your overall health and well being. But in addition to that, I want to stress to you the importance of supplementing your diet with the natural, organic, non-GMO, super food Peruvian Maca (A). Peruvian Maca is highly nutritious and has been used as a natural performance booster since the days of the Inca warriors.
Caffeine-free, plant based, and packed full of vital nutrients, this super food has been shown to enhance endurance stamina, and energy, and also improve mood and optimal brain function, making it the perfect supplement to take routinely. One study performed on male mice, P Maca improved energy and stamina. Another ACS documented study found mice given P Maca performed extremely well in forced-swim tests due to increased energy and stamina.
Briefly, Peruvian Maca is jam-packed with healthy bio-active plant protein and polyphenols that is easily digested by your body. Peruvian Maca contains nearly all the essential protein and amino acids, including essential ones, required by your body for health. P Maca also contains 59% carbohydrates, providing sustained energy. P Maca contains twenty essential fatty acids, with the most abundant healthy ones being linolenic and palmitic. P Maca boosts a wide-range of healthy vitamins, including vitamin C, thiamine, and niacin. P Maca also has bio-active plant sterols called phytoncides. Also, unique only to Maca, macamides and macamenes, which enhance your immune system, combating viruses, bacteria, and other harmful invaders, which sap your energy and endurance.
For more in depth information on this incredible healing Adaptogen Peruvian Maca plant, and where to purchase it, read these two reviews:
After you read the two reviews, request your FREE gifts, an e-book copy of “The Secret Science of Staying Slim, Sane, and Sexy After 40”, and your 7-night trial sample of “Julva”.
Now that you have learned about the Best Foods With Enegy, will it make a difference in your life or your family’s life? What are your thoughts on it? If you have questions, please address them below. Your comments are also welcome
(A) Use these links for more information, documented studies, and to buy all these incredible nutrient-dense foods that will bring you energy.