Often when we feel sluggish and can’t even imagine exercising, we turn to caffeine to give us a boost. But abusing caffeine isn’t the healthiest or longest-lasting way to give yourself energy. Instead, turn to these natural energy foods. You may have never heard of some of them, but when you hear about their benefits, especially their ability to increase overall energy levels, you’ll want to add them to your food cart on your next visit to the market. After all, in addition to getting enough sleep and staying hydrated, the foods you eat are essential to maintaining healthy energy levels.
What are energy foods?
At the most basic level, food provides you with energy in the form of calories, which are a measure of energy. But each food has a different impact on your energy level. There are three macronutrients: carbohydrates, fats, and proteins. Carbohydrates are the fastest source of energy and are our body’s preferred source of energy. Carbohydrates come in two forms: simple and complex. Simple carbohydrates, such as white bread, sweets, fruit juices, and refined cereals, cause an immediate spike in blood sugar levels, but this period is followed soon after by a “rush” of energy that sometimes often leaves you without energy.
Complex carbohydrates, on the other hand, generally contain fiber and take longer to digest. They produce a much slower rise in blood sugar levels and help maintain energy levels for longer. Legumes, oats, and whole grains are examples of complex carbohydrates.
So what are the best energy foods? Here’s a great list to get you started.
Of course, you should always consult your doctor before beginning any new diet or lifestyle.
The best foods that give you energy
1. Maca root
Maca is a type of cruciferous vegetable native to the Andes of Peru. It resembles radishes or turnips with green tops and roots that range in color from yellow to purple to black. Those who use maca powder regularly note that it makes them more awake, energetic and more dynamic. Some studies indicate that maca may have a positive impact on energy and stamina, as well as memory and concentration.
How to use :
Today, maca is mainly consumed in powder or capsule form. Make sure you buy maca from a quality grower that guarantees 100% pure maca root powder. Ideally, in addition to the maca extract, you should also look for a variety that is raw and organic. It is best to start by taking about one tablespoon (in powdered form) per day; however, you should always read and follow the instructions on the label. Many people like to take it before exercising to boost energy.
2. Liver from a grass-fed animal
The liver is an organ found in the abdominal cavity of humans and many animals. Chicken liver and beef liver are the two most common types in many countries. Throughout history, organ meats have been highly prized by people living all over the world for the general health of young and old. Beef liver and heart are usually full of CoQ10. CoQ10 is found in the highest concentration in the cells’ mitochondria, also known as the “powerhouse” of cells because they help produce energy. CoQ10 is generally associated with cardiovascular health, improved stamina, and a healthy response to inflammation. Since our CoQ10 stores decline with age, consuming liver and other organs is a great way to keep levels up.
How to use :
Consider eating beef or chicken liver once a week.
3. Coconut oil
Coconut oil, made from copra, or the fresh meat of the coconut, is a true superfood and an excellent “performance fat.” The milk and oil are squeezed out of the coconut, then the oil is removed. Its qualities make it an excellent option for stir-fries, sauces and pastries. Coconut oil is easy to digest and helps produce long-lasting energy. Some studies show that when you take quality unrefined coconut oil, its medium chain fatty acids, or MCFAs, are sent directly to the liver to be converted into energy.
How to use :
You can make homemade energy fuel by mixing unrefined coconut oil, raw honey, and chia seeds. Simply prepare a scoop of each and consume 30 minutes before exercise.
Kamut® (pronounced ka-moot) is a brand name for Khorasan wheat. This cereal had been all but forgotten, but has recently enjoyed a resurgence in popularity due to its pleasant taste, texture, nutritional value, and hypoallergenic properties. Kamut brand wheat has a delicious buttery flavor. Also, it is known to be easy to digest. Like bulgur wheat, it contains more protein, fat, vitamins, minerals, and amino acids than regular wheat. It is therefore a more nutritious substitute. It is known as a “high energy cereal” due to its high percentage of fat, which provides more energy than refined carbohydrates.
How to use :
You can buy a Kamut product online or at your local health food store in the cereal or flour aisle. Wheat is used much like modern wheat and can be added to baked goods, breads, pastas, waffles, and pancakes. It is even used to brew beer. The fastest way to prepare kamut at home is to soak the beans overnight. After soaking the beans, add one cup of kamut to three cups of water and bring the mixture to a boil in a medium to large saucepan. Once it boils, reduce the heat and simmer for 30-40 minutes or until the grain is tender. If you haven’t soaked the beans overnight, the next best option is to simmer them for an hour.
5. Butternut squash
The incredible nutritional value of butternut squash is hard to overestimate, and the calories in butternut squash are very low considering how filling it can be. One serving contains more than four times the recommended daily value for vitamins, more than half the recommended intake for vitamin C, and plenty of dietary fiber. This orange squash is a highly recommended ingredient for soups, roasted squash, stews, and other nutritious recipes. Animal studies show that this gourd helps reduce fatigue and increases exercise performance.
How to use :
When selecting, look for a solid tan skin with no bruises or damage marks. Brown spots or large indentations along the surface can allow bacteria to enter the squash, so avoid options that appear damaged in any way. You can store it in your kitchen, out of the fridge, but be sure to place it somewhere out of direct sunlight, as sunlight speeds up the degradation process. Butternut squash is usually roasted, but it can be prepared in a number of ways. It is generally cut into cubes before cooking. Try our Pumpkin Salad or Pumpkin Soup.
6. Chia seeds
Chia seeds are little superfoods that are commonly grown in many regions. Chia is generally easy to digest when prepared correctly and can be a very versatile ingredient that works well in a variety of recipes. Athletes often use chia for carbohydrate loading, a strategy to maximize glycogen storage in the muscles and liver to optimize endurance and increase performance. In fact, although more studies are needed, one concluded that consuming chia seeds improved performance in 90-minute workouts in the same way that a sweet sports drink would, but without the unhealthy sugar. Additionally, the protein content of these seeds is among the highest of all seeds and grains, giving them the ability to help build muscle mass and increase strength. Research shows that eating protein as a post-workout meal can aid muscle recovery.
How to use :
Consume one to three tablespoons daily, ideally before a workout. Be sure to consume them with plenty of water, which helps the fibers do their job. Try our Blueberry Lemon Chia Seed Pudding or our Pumpkin Chia Seed Protein Pudding.
Beans are very nutritious. In addition to being a lean protein option with plenty of fiber, beans contain vitamin K, vitamin B6, zinc, copper, iron, magnesium, and more.
Eating iron-rich beans can contribute to good energy levels.
How to use :
Bean pods look like a large sweet pea, but when looking to buy them, be sure to find the green pods that are tight and firm rather than the bulging pods. Why ? The bulging pods are probably too old and may taste bitter.
To start, remove the beans from their pods, like shelled peas. Simply run your finger across the pod to open it. It should contain four or five beans.
The beans are also surrounded by a thick white skin that must be removed. To do this, make a small cut with a knife along the edge of the bean. The bean should come right out of your skin.
For an easier approach, put the beans in boiling salted water and blanch them for about 90 seconds, which helps soften the skin and remove it easily. Immediately remove beans from water and place in ice water to stop cooking. You should be able to squeeze the beans right out of their skins.
To prepare them, steam them until tender, then sauté them in a mixture of sea salt, organic olive oil, and fresh lemon juice. Mashed beans or in a mixed green salad also work well.
8. Purple potatoes
Purple potatoes are a type of tuber that belongs to the nightshade family. They are high in insoluble fiber, which can have a slowing effect helping endurance athletes maintain high energy levels for long periods of time. They are also loaded with electrolytes like potassium. The purple potato contains 341 milligrams of potassium per half-cup serving, or 10 percent of the recommended daily value.
How to use them:
Although they are a deep, vibrant purple color, their flavor is more subtle than other potato varieties. Therefore, unlike the sweet potato that is delicious on its own, the purple potato is usually prepared by adding seasonings.
9 Surprising Benefits To Learn About Spelled
It’s time for you to discover this delicious and rich cereal that is spelled! Rich in protein, fiber, minerals, and vitamins, spelled offers multiple health benefits that make it worth adding to your diet. With its nutty flavor and chewy texture, it’s easy to see why this ancient cereal is still popular today. Whether you’re looking for a nutritious breakfast cereal or an alternative baking ingredient, here are nine things to know about incorporating spelt into your lifestyle.
1# Did you know that: Spelled contains more vitamins and minerals than other cereals such as wheat.
It is an excellent source of iron, magnesium, zinc, selenium, thiamine, and B vitamins, which are essential for normal bodily functions, including digestion, metabolism, and cell production.
2# Did you know that spelled is also rich in dietary fiber?
Spelled contains relatively high levels of dietary fiber. Eating high-fiber foods can help improve digestion and increase energy levels, while promoting satiety, which can potentially aid in weight management efforts.
3 # Did you know that: Spelled is full of antioxidants.
Spelled contains many powerful antioxidants such as vitamins A, C, and E. These important antioxidants help protect cells from daily damage caused by free radicals. In addition to these traditional antioxidants, spelled also contains lignans, compounds that have been studied for their health benefits. Lignans can help regulate estrogen levels, reduce cancer risk, and balance hormones in the body. Spelled also contains phenolic acids, compounds that help reduce inflammation in the body and boost the immune system.
4# Did you know that: Spelled is rich in 8 essential amino acids.
They are protein building blocks that the body needs to produce energy, repair tissue, and build muscle. Amino acids found in spelled include:
- Lysine: important for good growth.
- Tryptophan: produces serotonin, a neurotransmitter that helps regulate mood.
- Leucine: Helps build lean muscle.
- Phenylalanine: An aromatic amino acid used to create important regulatory molecules in the body.
- Methionine – Essential because it helps break down fat stores and choline, an important nutrient that supports brain function.
- Threonine: supports the health of the immune system.
- Isoleucine: forms hemoglobin and stabilizes blood sugar levels.
- Histidine: favors the growth and development of tissues.
5# Did you know that: Spelled is perfect for vegetarians or vegans.
This cereal is not only high in protein, fiber, and manganese, but it is also highly digestible for most people and contains vitamins B3, B2, and B1. All important nutrients that can support a vegan or vegetarian diet. Plus, because it’s packed with energy in its carbohydrate form, providing fuel for any fitness enthusiast, it’s perfect for those looking to switch to a plant-based diet without giving up good sources of energy.
6# Did you know? Despite its high gluten content, it is tolerated by people with celiac disease.
People with celiac disease tolerate spelt for a number of reasons. First, spelled contains a different type of gluten that some people find easier to digest than other types of wheat gliadin. Second, the molecular structure of spelled resembles that of wheat proteins found in ancient cereals, which could explain why it is better tolerated than modern wheat varieties.
Finally, the high dietary fiber content of spelled may benefit people with celiac disease, as the fiber helps improve digestion and nutrient absorption in the intestine. With all this in mind, spelt is an option to consider for people who can’t tolerate regular wheat but want to continue consuming gluten-containing foods.
7# Did you know that spelled can be a basic ingredient?
You can use it as a base ingredient for breakfast bowls like muesli or granola. But also to prepare healthier versions of traditional desserts such as cakes and cookies, thanks to its natural sweetening power as it is not refined. While other grains like oats or wheat flour require the addition of additional sweeteners before being cooked and processed into ready-to-eat finished products!
8# Did you know that spelled has been considered an anti-stress food for millennia?
Spelled is a type of wheat that has been around for centuries and is known to be a stress-relieving food. Its ability to promote relaxation can be attributed to its high content of vitamins B1, B2, and B6 which help the body convert carbohydrates into energy. Additionally, spelled contains tryptophan, an amino acid that helps reduce anxiety while promoting learning and cognitive performance. Finally, spelled is packed with antioxidants and essential minerals such as magnesium, selenium and zinc, which help strengthen the immune system and promote proper hormonal regulation, two factors considered key to reducing stress. .
9 # Did you know that: You can make coffee with roasted spelled grains.
Making coffee with spelled can be a great way to enjoy your favorite beverage while enjoying the health benefits of this ancient grain. To make spelled coffee, start by simmering a cup of water and two tablespoons of spelled over medium heat for ten minutes. Once the mixture starts to bubble and looks creamy, pass it through a French press or sieve and discard the grounds. Then add two tablespoons of coffee grounds to the remaining liquid, let sit for five minutes, depress the plunger, stir if desired, and add milk or cream if desired. Enjoy your creamier and healthier alternative to regular coffee!
To limit your salt intake, opt for these less salty cheeses
Do you want to reduce your sodium intake, but love cheese? You are not the only one ! Cheese can be a great source of salt, especially in processed varieties, making it difficult for those trying to cut back. Fortunately, there are delicious cheeses that are less salty than others, and there are many ways to incorporate them into meals or snacks. In this article, we’ll explore the least salty types of cheese (and show you which ones to avoid) so you can still enjoy your favorite dish without consuming too much sodium. So get ready to say “cheese” while still living a healthy lifestyle!
Low-salt diet: what the WHO recommends!
The World Health Organization (WHO) strongly recommends a low-salt diet for people who want to improve their health. Excessive salt intake can increase your risk of high blood pressure, which can lead to several dangerous conditions, including stroke, heart attack, and kidney disease. To adopt a healthier lifestyle, the WHO suggests reducing daily salt intake to less than 5 g per day.
In addition to limiting the amount of table salt added to food, the WHO also encourages people to be careful about the types of processed foods they eat. Processed foods are often high in sodium and should be avoided or limited as much as possible. In addition, canned goods, such as soups and sauces, can also contain high levels of sodium; therefore, it is advisable to check the labels carefully before any purchase.
For those seeking an alternative form of seasoning to table salt and processed seasonings, the WHO recommends using fresh herbs and spices for cooking at home. Herbs like thyme and oregano not only add flavor, but can also provide vitamins A and C, calcium, iron, and magnesium. Also, adding lemon juice or vinegar is a great way to enhance the flavor of dishes without adding salt or sugar.
A healthy diet is essential for general well-being and to reduce the risk of preventable diseases. Reducing your daily salt intake is just one way to help people stay healthy over time. With proper knowledge of food choices and portion control, it’s within the reach of anyone who wants to live a low-salt lifestyle with more energy and fewer risks associated with excessive sodium intake.
For cheese lovers, we have selected the top less salty cheeses so that you can savor your delicacies without depriving yourself.
A 60 g piece of Emmental contains approximately 0.45 g of sodium.
Also, Comté has a lower sodium content than other varieties of cheese. A 60g piece of Comté contains approximately 0.41g of sodium.
Fresh goat cheese:
Another low-salt variety, with just 0.297g of sodium per 60g.
Ricotta is one of the most recommended cheeses for people looking to lose weight due to its low sodium content. A 60 g piece is equivalent to only 0.070 g of sodium
An appetizing cheese that you can use in all your baked dishes without feeling guilty. A 60g piece contains only 0.216g of sodium.
High sodium cheeses to avoid include:
High-sodium cheeses are a common staple in many of our diets, but these five varieties are the ones to avoid if you want to limit your sodium intake. Parmesan has the highest overall content of the five, at 360 milligrams per 60g. Roquefort reaches 354 milligrams, while cheddar and boursin contain respectively 324 and 327. Feta is the least rich with 313 milligrams per 60 g. Remember that it is therefore important to make wise choices when selecting cheeses.
Is it healthy fast food or a marketing gimmick?
Are muesli and granola really healthier breakfast options, or are they just a marketing gimmick? If you’re looking to optimize your health through diet, it helps to know exactly what you’re eating, but with all the breakfast options out there, it can be hard to decide. This article will walk you through the nutritional facts of cereals and muesli/granola, from their comparative fiber content to calorie levels and even possible additives. Try to understand how these products fuel your body so you can make more informed decisions when choosing a product for your most important meal of the day!
Muesli, granola, classic cereals: the nutritional value changes from one product to another.
Traditional whole grains, granola and muesli are excellent sources of nutrition and each offer their own benefits. Traditional whole grains, such as quinoa, oats, barley, and millet, are rich in vitamins, minerals, and dietary fiber. They also provide a variety of essential antioxidants that help protect against disease and promote overall health.
Granola is a breakfast cereal made from oats combined with nuts, seeds, and dried fruits. It is high in fiber and low in fat, making it a great choice for those looking to limit their calorie intake. Muesli is a mixture of rolled oats, dried fruit, nuts, and seeds. It is usually served cold or soaked overnight in milk or yogurt for a sweeter taste. Although higher in calories than traditional whole grains or granola due to ingredients such as dried fruit that contain added sugars, muesli provides many essential nutrients such as iron and magnesium.
Compared to traditional whole grains, granola and muesli offer a wider range of flavors thanks to the added ingredients they contain. On the other hand, it should be taken into account when choosing food, because they contain more calories. These three products are good sources of nutrition and can be an ideal complement to any balanced diet. However, it is worth carefully considering the nutrient profile before opting for one or the other.
How to choose the best for your health?
Look for one that offers you nutritional balance:
First, look for a product that provides the right amount of nutrition for your health needs. Make sure it contains a good balance of nutrients such as vitamins, minerals, and antioxidants, as well as dietary fiber and healthy fats. Whole grains such as oats or whole wheat can provide these important nutrients.
Check its sugar and salt content:
Some granolas are high in sugar due to sweeteners or nuts that may be added. Instead, opt for granolas and mueslis with enough sugar from natural sources like honey or fruit juice concentrates, without too much added sugar. Also check the salt content of the product; choose those with less than 0.3g of salt per 100g to limit your sodium intake.
Do not hesitate to also check its fat content:
It is also worth checking the fat content of the granola/muesli you have chosen. Some are higher in saturated fat than others, which is not good for our cardiovascular health. Instead, choose products that contain healthier unsaturated fats, such as those found in nuts and seeds. Finally, look for products that are fortified with additional vitamins and minerals, which is especially helpful if you’re looking to give your breakfast cereal an extra nutritional boost.
Balanced and conscious diet: if they are nutritious and healthy, they should not be abused!!
According UK National Health Service, the recommended amount per serving of granola/muesli is 30-40g and should be consumed 2-3 times a week for the best health effect. Eating too much muesli or granola can increase your calorie and sugar intake, so it’s important to watch your diet carefully if you choose to include it as part of your diet.
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