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Have you been trying to wean yourself off of your daily dose of caffeine in the mornings then you’re going to need something that will pack a big punch. This colorful and healthy smoothie will leave your mouth with an amazing taste and will promote energy all throughout the day for you! To make this not too confusion, an intracellular fluid is contained within our cells (60-65%), while an extracelluar fluid lies outside of our cells (35-40%). Chia seeds contain more plant-based omega-3 fatty acids than flax seeds, and have also been traditionally used as a source of quick, sustainable energy – possibly for hundreds upon hundreds of years. The recipe is easy – simply puree dates, cocoa powder, chia seeds, almonds, vanilla extract, and almond extract.
An apple a day may just really help keep the doctor away, and these sweet treats are tops for banishing the blahs. Bananas are a convenient source of potassium, which helps boost energy levels by maintaining normal blood pressure and heart rhythms. If you’ve just got to have that crunch, steer clear of potato chips and packaged popcorn — the processed ingredients in these snack foods can kill your energy levels! Overly-processed, high-sugar sweets can sap our B vitamin reserves, which play a crucial role in balancing energy throughout the day. We may notice that we have some white stuff on our tongues, which are simply the toxins that were pushed out of our bodies during our "fast" while we slept.
Rich in fiber, antioxidants, and omega-3s, these energy bars are the perfect pick-me-up during the afternoon lull, or extra boost before your morning run. Besides sleep, stress and hormone levels, food intake could have a big impact on your energy levels. Stop looking for a boost in the latest energy drinks or nutrition bars — the secret to pure energy comes from eating the simple, nutritious foods that are chock full of the vitamins and minerals your body needs. They’re packed with vitamins and minerals, as well as flavenoids and polyphenols (two powerful antioxidants), so enjoy them as a morning snack or in your favorite smoothie recipe. So instead, satisfy your sweet tooth with one to two ounces of dark chocolate as an occasional treat.
To help complete this natural detoxification our bodies do, it's best to drink lots of water in the morning to flush these out to improve health and energy.Plus the fact that we typically float a pound of water weight while we sleep, so re-hydrating ourselves is key!

Add nutritional yeast to your foods, or start eating more animal protein products accompanied by leafy greens.3. Soak chia seeds and sun-dried tomatoes in water to soften them up, and then combine with sliced avocado and fresh diced tomatoes, being careful not to mash the avocado. The following 25 snack options will have you raring and ready to go — so let’s get started!
If you’re watching your carbohydrate intake, be sure to check out this Raw Chickpea-Free Hummus recipe, which gives you amino acids and calcium from the raw tahini, but without the starch of the chickpeas. For the biggest energy boost, look for non-diary, organic dark chocolate, which contains the highest percentage of antioxidants compared to other types of chocolate. So if you’re trying to start your mornings off right, then why not drink up a healthy and nutritious smoothie? Normally we require around 8 cups of water, 10 cups for pregnant women, and 13 cups for women that are breast-feeding. So read on for this breakfast energy smoothie that will have you quite literally bouncing off the walls. However, they also provide fiber which slows the release of energy from the digestive tract. This sustained energy, instead of getting released all at once, keeps blood sugar levels stable sending the message to your brain that your energy level is good.Fruits and vegetables are a source of antioxidants and phytochemicals that can protect body cells from damage. Eating a variety of colors of fruits and vegetables is the best way to get different kinds of phytochemicals.
Eating purple, green, orange, red, yellow and blue fruits and vegetables can provide your body with a wide amount of beneficial antioxidants.Crunchy fruits and vegetables like apples, carrots, celery, cucumbers, etc. In fact, chewing on an apple in the morning may help give you an energy boost more than a cup of coffee.Be aware that drinking fruit juice does not have the same effect on the body as eating whole fruits.
It may still contain important nutrients, but by skipping the fiber you are losing out on an important part of the fruit.
Drinking juice could spike blood sugar then send it crashing, which does not help energy levels.Balanced mealsA general tip for boosting energy is to eat meals balanced with carbohydrate, fat and protein. A mix of all nutrients will ensure sustained blood sugar levels and avoid a sudden crash of blood sugar.

The carbohydrate source should be high in fiber, so it could be fruits, vegetables, whole grains, legumes or a combination of sources.Healthy fats and proteins can balance sugar levels along with fiber, and they provide other sources of vitamins and minerals.
Healthy fats can be olive oil, nuts, coconut oil, grass fed butter or avocados.Choose lean proteins for best energy levels. Keep portion control in mind and a good balance between fibrous carbs, lean proteins and healthy fats for optimal energy levels.Iron sourcesIron deficiency is a common cause of lethargy and low energy, especially for females. Plant sources, like dark green leafy vegetables beans or dried fruit, have a lower absorption level, but eating a vitamin C source with plant iron foods increases absorption.Avoid energy or sugary drinksEnergy drinks and coffee drinks are usually high in sugar, caffeine and that’s about it.
They can offer short term energy, but over time it can have a negative effect on hormone levels and cause fluctuations in blood sugar levels. Plus teas have beneficial phytochemicals and don’t have the sugar rush.Avoid packaged foods with chemicalsChoose natural, unprocessed foods for the best boost of energy. If you usually reach for an energy bar when you need a pick me up, choose brands that use real food ingredients, limited artificial ingredients and aren’t high in added sugar. Energy bars should also be a source of protein and fiber, so try to choose one based on nuts and fruits for example.ConclusionBoosting energy can come from extra sleep, shift in stress levels and healthy hormone levels. Fruits and vegetables can give you a healthy boost, and these will also give you a fiber, vitamin, mineral and phytochemical boost too.Eating balanced meals between protein, fat and carbohydrates is important for keeping blood sugar levels stable, which in turn will keep energy levels stable. Eating iron rich foods can also boost energy, as iron deficiency will cause low energy and fatigue. Iron rich foods include red meats, oysters, poultry, eggs and dark green leafy vegetables.Avoid the trap of drinking sugary energy or coffee drinks, as these may give you a caffeine boost but are a poor source for sustained energy. Choose natural foods with minimal added artificial ingredients for boosting energy levels in a healthy way. Foods that Boost Energy by Holly Klamer About the authorHolly is a registered dietitian with a MS degree in nutrition and exercise science.

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