There are two things I often get told that would help make a huge difference to your day. More hours in the day (not going to happen) or more energy (that one, I can help with!)
Quite a lot of the tired and exhausted mums I speak with are stuck in the loop of grabbing sugary foods and coffee to help them get through their hectic days. But it only leaves them feeling even more worn out at the end of the day.
There is a better solution!
By including energy boosting foods from our list below, they will help give you longer-lasting, sustained energy.
In the recent past, nuts were seen as unhealthy because of their high fat content. However, most of the fat in nuts are healthy mono-and poly-unsaturated fats, and studies have shown that regularly eating nuts can help with weight control and prevention of some obesity-related illnesses.
Fat is more energy-dense and takes longer to break down than sugar, so you won’t get an instant quick-fix. They are also packed with nutrients that indirectly boost energy like magnesium. Folate helps with healthy mood regulation, potassium helps us stay hydrated and vitamin E acts as an anti-oxidant.
TIP: Raw and unsalted nuts are best
Also once seen as an unhealthy food because of their high fat content, eggs are making a comeback now too. Eggs are rich in protein and fat, which provide sustained energy and help to build and repair tissues.
They are a source of some B vitamins, which help produce energy; and vitamin D, which is involved in many of the body’s functions. Another important nutrient in eggs is choline, which helps keep our brain functioning well.
TIP: Please buy free range eggs only
Commonly found in Indian recipes such as red or yellow dahl (so warming!), lentils are a very affordable source of quality plant protein, fibre and complex carbohydrates that can keep you going for hours. Anaemia is a very common cause of fatigue, but lentils are a good source of iron, vitamin B6 and folate, which are needed to form healthy blood cells.
These and other B vitamins and minerals mean that unlike refined carbs, lentils come with the nutrients we need to effectively produce and use energy.
TIP: If you are short on time, grab some canned lentils
Called a superfood so much that you’d think it’s all hype, quinoa is more nutritious than most grain products. It’s high in protein, with levels comparable to wheat, but contains no gluten, handy for those sensitive tummies.
The protein in quinoa is also highly digestible whereas the protein in wheat, gluten, is what some people struggle to digest which can cause uncomfortable digestive problems. Like lentils, quinoa is a considerable source of B vitamins such as folate, and minerals such as iron and zinc, giving us a complete energy “starter kit”.
TIP: Cook the same as you would rice
Popeye was on to something all those years ago, with spinach being the fifth and final energy-boosting food on this list. Spinach is another food that combines complex carbs with B vitamins, magnesium and iron needed for energy, and its vitamin C content makes the iron found in plants far more useable.
It is a source of other antioxidants such as carotenoids and alpha lipoic acid (ALA) too; these protect our tissues such as blood vessels from damage, while ALA may improve blood sugar levels.
TIP: Cook or wilt ever so slightly
Would you like to find out easy and tasty ways to incorporate these energy boosting foods into your diet?
Join me for the Energy Booster Detox Program which is super easy to follow, tastes great and guaranteed to give you more energy.
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