Fight Fatigue With Food

Fatigue is real… Health professionals suggest that we eat nutritional healthy meals, eating healthy can stabilize your blood sugar levels and sustain energy. Now don’t go and grab energy drinks or unhealthy snacks to boost your energy level, I’ve compiled a list of healthy food that will give you that energy boost needed to get through the day.

• Breakfast, the most important meal of the day. Research shows, people who eat breakfast performs better and are less likely to be off from work or school often, are less active or lethargic. Try and eat 6 small meals a day.
• Coffee, we all love a good cup of coffee, a daily cup or two is fine, more than that especially late afternoon or before bed can cause sleepless nights.
• Refined Carbs, carbohydrates provide energy to the body but highly refined carbs such as your white bread, sweets, sugary bakes and processed food like potato chips will give you a quick energy spike that will lead to a carb crash making you feel groggy and sleepy.

Foods that will give you an energy boost to get through the day:

• Eggs contain plenty of nutrients and are also a good source of fats. Eggs contain 7 grams of protein, it is also a source of calcium vitamin A, zinc and iron, which helps with energy production in the body.
• Bananas, many athletes reach for a banana during long training sessions. Bananas are a good source of potassium and carbohydrates that provides a long-lasting source of energy.
• Chia Seeds, are a great source of protein, fiber and omega-3 fatty acids. Rapid changes in blood sugar levels can cause fatigue, the fiber in chia seeds can help prevent these spikes and the omega-3 fatty acids can fight muscle inflammation.
• Oats is a complex carbohydrate and high in fiber. Complex carbohydrates provides a longer lasting source of energy as it is more difficult for the body to break down, keeping you fuller for longer.
• Watermelon, is great for hydration as it contains 92% water. Watermelon also contains vitamin C, vitamin A and other nutrients that can ward of fatigue.
• Spinach, a green leafy vegetable rich in iron, vitamin K and magnesium. Spinach can be used in salads, smoothies or in stir-fry dishes.
• Almonds, are filled with nutrient-rich fats, fiber, protein, magnesium and vitamin E. A small handful of almonds are great as a morning or afternoon snack, the fat and protein give you a feeling of fullness that will increase your energy levels. Other seeds and nuts to choose from include, Brazil nuts, cashews, hazelnuts, pecans, walnuts, pumpkin seeds and sunflower seeds. Raw and unsalted are always a better option.
• Water, our bodies are made up of about 60% water. Water facilitates the energetic processes of the body, which is an energy boost in itself. Try drinking only water when you would usually reach for any other drink and you will notice the difference.
• Beans are rich in magnesium, which helps the body restore energy, full of fiber to keep you feeling fuller for
• Sweet potatoes contains potassium. Potassium helps with hydration; it keeps your electrolytes balanced. Potassium can also help relax the body and lower blood pressure resulting in less stress and fatigue.

A healthy lifestyle creates a happy life. With the right food and a comfortable bed you will wake up refreshed, less fatigued and ready to take on the day.