Drinking 4 coffees a day? Buying expensive skin products to hide the bags under your eyes? Most of us wrestle with tiredness on the regular and getting 7-9 hours of quality sleep can be tough.
So, how do you keep a spring in your step when your fuel tank is low? Thankfully, nature provides food varieties that serve up big flavor and an even bigger energy hit.
Compared to most yogurts, Greek-style yogurts pack the largest protein punch. An average serving can deliver between 12 and 17 grams of protein, along with bone strengthening calcium and probiotics for gut health. Opt for plain varieties with fewer ingredients and add honey and cinnamon for extra flavor; blend into smoothies or dollop over soups, tacos and curries instead of cream.
A handful of blueberries each day delivers a huge range of health benefits that will make you feel great inside and out. Just half a cup of blueberries contains the same amount of antioxidants as 2 cups of broccoli, spinach and corn. So add it to your morning cereal, smoothies or pancakes for a sweet hit of energy-inducing fiber, folate, potassium and vitamin C.
There are loads of reasons to go nuts for nuts. They’ll pick you up with a punchy combination of fibre and protein – an essential combo for a sustained energy boost and feelings of fullness. And while nuts are high in fat, there’s no need to avoid them if you’re watching the scales. In fact, several studies have found that eating modest amounts of nuts can actually support weight loss due to the high fiber content found in the skins. This makes them pass through the body almost whole – so the fat content isn’t absorbed. Apart from being a well-rounded, delicious snack, they’re also highly portable. So always keep a stash in your gym bag or desk drawer.
These little bites deliver a big energy hit because they roll up a balanced blend of low-GI carbs to prevent blood sugar crash and burn, protein for appetite control, and healthy fats to help balance out your mood. Be careful though, as some store-bought varieties contain hidden ingredients which and can hit you with an unexpected calorie bomb. It’s best to make them yourself by blending wholefood ingredients such as nut butters or nuts with rolled oats, cocoa and dried fruit including dates, figs or dried apricots. Fewer ingredients, the better.
You can fill them with fruit, veggies, rolled oats, Greek yogurt and flax seeds. Avoid too many ingredients, especially those with a higher sugar content – otherwise the calories can easily add up.
Made up of fiber, potassium, magnesium, folate and natural sugars, bananas keep your body strong; your mind sharp and your mood optimum. As well as giving you a natural lift, bananas help to keep your tummy quiet and hunger at bay. Add bananas into a ton of different recipes , be it smoothies, pancakes or salads.