Advertising
Advertising

10 Foods To Super Boost Your Energy Every Morning

10 Foods To Super Boost Your Energy Every Morning

Are you the up and at ’em type in the mornings?

Or does getting up in the morning drag on longer than the last two Hobbit movies (come at me LOTR fans you know it’s true).

Reaching for a cup of coffee might be your routine but pairing that with a donut or some form of pastry might not be the ideal way to get yourself going first thing as well as keep that energy going.

Here are 10 of the best foods in the morning that will get your moving quicker than Toronto mayor Rob Ford at last call..

1. Water

Wait, water isn’t a food? True but it is the most important macro nutrient. We need water, we are water. Over 2/3rds of our body is made up of water and it is crucial for the balance of body fluids. Among other things these fluids are required for:

  • digestion
  • absorption
  • circulation
  • transport of nutrients
  • balance of body temperature

After 6-8 hours without any it’s a good idea to drink some water to help the cleansing and detoxifying process being in your body. Before you have breakfast or your tea or coffee start with a large glass or two when you wake up. Don’t chug it but sip slowly.

Advertising

2. Lemons

While you’re at it with the water you might want to try and squeeze some fresh lemon into it. Lemons help with cleansing the liver and aids in digestion. Lemons are also a great source of:

  • vitamin C
  • calcium
  • magnesium
  • potassium

Try squeezing half a lemon into your water each morning for a mineral boost and an antioxidant charge.

3. Ginger

You are already getting some cleansing water with lemon into you for energy, cleansing and detoxifying first thing in the morning, how about throwing one more thing in there. Everyone knows about the anti-nasuea effect of ginger but it can also help to:

  • ease muscle pain
  • improve circulation
  • eliminate inflammation
  • can help with reducing migraine pain
  • acts as an antihistamine and decongestant
  • boosts the immune system

People have been using ginger for a good 4000+ years so a lot of research has been done over time. Grate a thumb sized peeled chunk of ginger and squeeze the juice from it into your lemon water for a zesty, nourishing morning beverage.

4. Blueberries

Possibly the king of fruits the small berry provides great amounts of fiber, antioxidants and phytonutrients. These phytonutrients  play a key role in preventing disease and keeping the body running normally. They are a perfect thing to start the day off because:

Advertising

  • high levels of vitamin C
  • cancer fighting properties
  • improve heart health
  • boost brain function and cognitive health

5. Chia Seeds

Yep the product from this commercial is making a comeback..

Actually however chia seeds have been used by Aztec and Mayans for millenia. They contain high amounts of Omega-3 as well as soluble fiber. The can balance blood sugar and are a complete protein allowing for more sustainable energy. Along with that they contain minerals such as iron, calcium, magnesium and zinc. This tiny seed packs a lot of nutrition and health benefit punch.

6. Bananas

The portable and consistent banana is still a top choice for energy and a classic breakfast food. Also thanks to Gwen Stefani we will never have to worry about misspelling them again..

Bananas are technically giant herbs rather than trees and have been quite hybridized over the centuries. An original banana you might not even recognize due to its smaller size, color and vast amount of seeds that made it almost inedible. Bananas as we know them still are one of the best energy and nutrition sources around. Among their many benefits include:

  • high in antioxidants
  • can provide relief from heartburn and acid reflux
  • high in potassium
  • can act as a pre-biotic to grow healthy bacteria
  • lowers blood pressure
  • contain the mood boosting amino acid tryptophan

7. Almonds

Another powerhouse food almonds are packed with:

Advertising

  • protein
  • vitamin E
  • copper
  • magnesium
  • fiber

Besides providing energy one of their big draws is ability to lower cholesterol as well as reducing the risks of cancer and heart disease. Interestingly a 3/4 cup of almonds has as much calcium as an 8oz cup of either low-fat, skim or whole milk. They are great raw, as almond butter or almond milk. Some people like to soak almonds over night or for up to 12 hours to help aid in the digestion of them.

8. Eggs

Eggs still are known to get a bad rap. If you can get some farm fresh, free range, non hormone treated chicken eggs you have a great morning food for energy. If you have seen a free range, organic egg yolk you have definitely observed the real difference in color than that of it’s store bought counterpart. Eggs are packed with:

  • an almost perfect source of protein
  • vitamin B2
  • vitamin B12
  • Vitamin A, D and E
  • Calcium & iron (found in the yolks)

There has always been the worry of the cholesterol content in eggs but more studies are pointing to the fact they don’t necessarily cause higher serum cholesterol in the body.

9. Oatmeal

Another long standing classic at breakfast and for pretty good reason. It has high levels of soluble fiber, protein, can lower cholesterol and can help control blood pressure.

I would say it is by far the best choice of all grains but if you have celiac disease or a gluten sensitivity you still might want to be careful. Some people can still have some issues and a lot of oats are known to have traces of wheat in them as they are usually packaged in the same facilities. Look for organic completely gluten free oats to be on the safe side.

10. A Combination Of A Few Of These

Since you put up with the bad jokes here’s a way to combine some of these things together for a perfect energy boosting meal in the morning. You can make this the night before to be ready in the morning.

Advertising

  • in a bowl mash 1 banana then add in 4 tbsp chia seeds. whisk in 1 cup almond milk, 1/2 tsp pure vanilla extract and a pinch or two of cinnamon.
  • place in fridge overnight to thicken
  • in the morning add in more chia seeds to thicken or more almond milk to thin if desired
  • add a topping of blueberries and raw almonds or ideally almonds you have soaked overnight.

So there is a perfect way to start the day a power packed, nutritionally dense and energy promoting meal.

Now I’m off to deal with this hate mail from Peter Jackson..

 

Featured photo credit: Steve Jurvetson via flic.kr

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

The Top Fad Diets That Are Actually Worth the Hype Why Am I Not Losing Weight? 7 Reasons Revealed 5 Simple Morning Workout Exercise to Start Your Day the Right Way 9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep Top 10 Natural Probiotics for a Healthy Gut and Strong Immunity

Trending in Food and Drink

1 10 Brain Vitamins for Enhanced Brain Power 2 25 Quick and Healthy Breakfast Ideas to Energize Your Day 3 15 Healthy Recipes for Dinner (For Fast Weight Loss) 4 20 Easy Smoothie Recipes for Weight Loss 5 The Best Refreshing Morning Routine: Have a Vegan Breakfast

Read Next

Advertising
Advertising
Advertising

Last Updated on August 10, 2020

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

Advertising

So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

Advertising

So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

Advertising

Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

Advertising

If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

More Tips About Goals Setting

Featured photo credit: Unsplash via unsplash.com

Read Next