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.

Why Am I Not Losing Weight? 7 Reasons Revealed 5 Simple Morning Workout Exercise to Start Your Day the Right Way The Importance of Deep Sleep for Your Mind and Body and How to Get It 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 14 Healthy Easy Recipes for People on the Go 2 Top 9 Foods for Incredible Brain Health And Brain Power 3 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 4 These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less 5 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next