I brainstormed up a new idea for a mini-series on the blog about the best foods to eat for _________. This week’s edition is near and dear to my heart. ENERGY. It’s something I am usually full of and am frustrated that I don’t have as much as I used to. I’m sure it will come back eventually though 
In the meantime, I’m following these tips to maximize the energy levels I do have.
For maximum energy…
- Drink Enough Water – Dehydration, even just slight dehydration, causes your body to run more sluggishly, therefore dropping your energy levels. Start off with a glass of water in the morning to stay ahead of thirst and keep it going through out the day.
- Make sure your Iron Levels are Adequate – Even though many people are anemic, iron is often an overlooked nutrient, especially among people that limit their red meat consumption. Make sure you’re getting enough by eating oysters, beans, dark leafy greens, lentils and egg yolks, or perhaps try adding blackstrap molasses into your diet. Also, cooking with cast iron will cause your body to absorb some of the nutrient, too!
- Skip Simple Carbs (Sugars) & Combo Your Macronutrients – Instead of syrup, opt for peanut butter on your whole wheat pancakes. Simple sugars don’t do anything for sustained energy because they give you a quick surge, followed by a crash. Also, eating a combo of fat, protein and carbs at each meal (example, eating your fruit with cottage cheese) will help stabilize blood sugars and provide you with longer lasting energy.
- Don’t Skip Meals – Does anyone still do this? Hope not. Eat breakfast. Then continue to eat through the day.
- MOVE – It may sound counter-intuitive, but getting up and moving your body is likely to provide more of a energy surge than a nap.
And now, some of the best foods you can eat for energy…
- Lentils – full of iron, fiber (with slows the release of glucose into your bloodstream providing longer lasting energy), B vitamins and a wonderful source of both protein and carbs.
- Almonds – Full of magnesium, vitamin E, vitamin 12, a combo of healthy fats and protein. Great for mental energy!
- Spinach – High in folate, vitamin B6 and a wonderful veggie source of iron.
- Quinoa – A complete veggie protein (which is rare!) that is high in fiber, iron and calcium.
- Omega 3 Eggs – Fabulous source of protein, B vitamins, choline, healthy omega-threes and iron. What a way to start the day!
What is your best tip for maximum energy?
{ 22 comments… read them below or add one }
Love this!! Eating consistently throughout the day, getting up & moving, and getting fresh air always works for me!
I think I might just like this new series idea
I agree with Heather (above), fresh air. When I am around the house doing chores, watching tv, or doing homework I know getting up and going for a 5 minute walk outside with some clean air will refresh me… not a LONG term solution for me, but energizes me for an hour or so.
I love this mini-series of blog posts you are doing.
All the energy food that you have mentioned is my favorite. I use Quinoa is something I love to add to my soups.
Have a great weekend.
Thanks for the reminder about needing to drink more water! I keep trying….
Eating constantly throughout the day is my favorite way to keep my energy level up…it also makes for a little mental boost, knowing you have something else to eat—maybe that’s just me? I love the variety.
Awesome info today! In addition to the above, getting a good night’s sleep, “pumped up” music, my JP+ Healthy Shake and extra green capsules or chewables during the day.
Coffee!!
Love this post! I’m currently on vacation, which means my healthy eating habits have been put on the back burner and now I’m feeling a bit sluggish. Today I’m going to try and squeeze some of these healthy foods back into my diet!
Love your new idea for this post. Can’t wait to read the next one!
Looking forward to this series!!
I’ve always been curious about Omega 3 eggs…do all eggs have omega 3′s or do I need to buy a brand that specifically says it does? I have grown up and am finally eating eggs now (I’ve never liked them before) and want to make sure I’m getting the biggest bang for my buck
It’s my understanding that you have to buy the ones that say omega-3 because they are the ones fed a diet that contains the fatty acid. Also, make sure you’re eating the yolks of the eggs because that’s there the omega 3 goodness is
I agree with all this! The only thing I do also is take a whole food multivitamin and stretch throughout the day at work. I like to think that both those things help keep me goin’ :]
Best tip for max. energy – SLEEP!!! I am sooo lacking it right now. I cannot wait til I am home from work and curled up on the couch!
I like this series! Though I have to say, sometimes I do just need a nap. Often it’s a stress reliever AND an energy booster for me.
Thanks for the helpful reminder! It’s definitely a priority of mine to eat foods that give me energy, and I’m definitely more conscious of my iron intake after finding out my levels were low. Drinking lots of water is always a big one for me too – if I don’t have enough consistently throughout the day I feel exhausted.
I need to eat more lentils but I always forget to get them at the store and am unsure how to cook them!
um i love this!!!!!! so so true about the simple sugar…and anyhow pb on pancakes is so much better!!!!!
I love this blog and this was probably one of the best posts yet! You really do a good job of making good nutrition seem really accessible for girls like me who just want to eat good food and don’t want to research every food we eat! Thanks for doing the work for me!
I think for me the best way to stay high energy is to eat small snacks any time I feel hunger, I think it helps keep everything level.
It took a while for me to ok eating “between meals” but now, if I don’t eat something every few hours my energy plummets. Great post Brittany, thanks for the great info! Hope you and Baby D have a great, energetic weekend!!!
This is a great idea!! I can’t wait to read what topic is next. For energy, I like to drink green smoothies with spinach. You just reminded me that I do need to eat more lentils!
I like this series! My tip is to workout in the AM and make sure to eat breakfast. I didn’t always follows these two rules, but now that I do, my energy level is pretty high and consistent throughout the day.
Great post and idea! My biggest energy boost is definitely exercise. When I don’t fit it in I feel so sluggish. I think I need to work on getting iron in. If a daily vitamin is taken, does that cover daily iron needs?
Awesome new mini-series! I’m pretty big on combining my macro-nutrients too! I try to have carb, protein, and fat at each meal and snack.
It also helps to hang out with energetic people because it sure does rub off even if I’m feeling a little tired. On the flip side, when I’m with lazy, sluggish people, I start feeling like they do.