Something I hear frequently is, “How do I stay energized all day long when I have so much going on?”
Trust me, I totally get it. We live in a world today full of busy schedules, places to go, people to see and we rarely slow down to take time of ourselves. Other than dropping everything in order to conserve your energy, there are certain foods that can give you sustainable energy you are seeking! Plus, they are not going to take forever to cook in the morning which is totally an added bonus. You can live an energized life just by making different choices, starting with breakfast!
Check out the list below to get your morning grind on!
Oats are one of the best staples to incorporate into your life for increased energy! They contain a unique fiber called beta-glucan. This fiber has many impressive health benefits but one of the best qualities is the fact that it will help lower your cholesterol.
What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that it increased levels of the fullness hormone PYY and that higher doses had better effects (Trusted Source, Trusted Source, Trusted Source).
Even though oats themselves are gluten-free, they are often times processed in a factory that also processes gluten items. Have no fear, there are loads oats labeled gluten-free if you need gluten-free.
Nuts are a great thing to add to your bowl of oats, blend into your smoothie, eating them as a nut butter on a whole grain toast, adding to your dairy-free yogurt, or even paired on its own with a banana!
Even though nuts are high in fat, it’s the good kind like heart-healthy, monounsaturated fats. Almonds, walnuts and cashews are known for their high calories and proteins, carbs and healthy fats. These nutrients can provide you with a slow release giving you lasting energy (Trusted Source). They are also high in omega-3 and omega-6 fatty acids that protect your body from inflammation.
Berries like blueberries, strawberries, blackberries, raspberries, and goji berries are all amazing sources of energy. They’re lower in sugar than most fruits but also contain a high amount of fiber. Since the sugar levels are on the lower side, this will give you a leveled energy release instead of spiked of energy leaving you feeling lethargic by lunch time.
A great way to incorporate berries into your breakfast is either in a smoothie, oats, or almond greek yogurt!
Bananas have been crowned the biggest energy source in loads of scientific studies and for good reason! These powerhouse fruits contain fiber, potassium, vitamin B6, and carbohydrates your body needs. Bananas are actually just as good, if not better, than refined (bad) sugar sports drinks.
Enjoy bananas for breakfast sliced in your oats, yogurt, blended in your smoothie, or all on its own!
Seeds are an excellent source of fiber and protein. The fiber in seeds help to slow digestion of the nutrients resulting in a slower energy release giving you lasting energy.
These powerhouse seeds are also high in ALA omega-3’s and omega-6’s. Having low levels of omegas in your diet have been linked to fatigue and exhaustion.
Your body needs omegas to feel great from the inside out! I would recommend adding these into your smoothie, oats, toast, or yogurt for a quick and easy nutritious breakfast.
By now, almost every person has heard that green tea is good for you but what is it that truly makes this tea stand out?
Green tea contains a small amount of caffeine that increases energy levels but green tea also contains L-theanine. L-theanine is a compound that helps stabilize caffeine in your body giving you a much more natural, smooth and energized feeling.
Coffee on the other hand does not contain this compound. This is why you may feel jumpy, anxious or jittery after drinking coffee. All the more reason to swap out your morning cup o’ Joe for green tea!
7. Almond Greek Yogurt
Aren’t we lucky that there are dairy-free versions of delicious foods that actually taste even better than the original? Totally.
Why choose dairy-free? Even though the original greek yogurt can have great benefits to your digestion, it may be causing a host of health issues that you aren’t even aware of like raising insulin, estrogen, and inflammation, can cause digestive issues, and upsets your belly making it hard to feel good throughout your busy morning.
Long story short, almond greek yogurt by Kite Hill is cultured, creamy and delicious just like its comparison but does not raise your risk of health concerns! Go for the unsweetened vanilla flavor and top with some seeds, nuts, and fruit mentioned above for a high energy breakfast that will keep you feeling energized all day!
GET EVEN HEALTHIER!
Want to learn how to make positive choices in your own life? Want support in creating your healthiest, happiest life ever? Let’s talk! Schedule a complimentary health coaching consultation with me today—or pass this offer on to someone you care about by emailing me at firstname.lastname@example.org