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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.

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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:

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  • 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:

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  • 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.

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  • 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.

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

1

    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

        4

          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

          5

            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

            6

              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

              7

                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                8

                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                  9

                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

                      11

                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

                        12

                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

                          13

                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                  17

                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

                                    18

                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

                                        20

                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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