FROM LATIMER CHIROPRACTIC TOTAL WELLNESS-508-432-5008
1. White Bread, Pasta and Rice- Processed grains are found in foods such as white bread, white pasta and white rice. They contain fewer nutrients and may spike blood sugar levels,
2. Breakfast Cereals, Yogurts and Other Foods With Added Sugars-- high amounts of added sugars can zap your energy levels. may also increase cravings for other sugary foods
3. Alcohol--- too much, especially around bedtime, may reduce quality and duration of sleep
4. Coffee---Those who consume coffee should limit their intake to around four cups per day
When consumed in moderation, coffee can boost energy levels. However, regularly relying on coffee to boost your energy levels, rather than on proper nutrition and sleep, can backfire over the long term.
5. Energy Drinks ---can provide a short-term boost in energy levels. However, their high sugar and caffeine content can reduce the duration and quality of your sleep leaving you feeling drained
6. Fried and fast foods -----are often low in nutrients, high in fat and low in fiber. They can slow down your digestion and displace energy-boosting nutrients from your diet,
Bananas--- may be one of the best foods for energy. They are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body (1, 2).
Fatty fish--- like salmon and tuna are good sources of protein, fatty acids and B vitamins, making them great foods to include in your diet.
Brown Rice--a low glycemic index. Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day.
Sweet Potatoes---Thanks to sweet potatoes’ fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy.
5. Coffee---It’s rich in caffeine. This compound can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system. In consequence, the production of epinephrine increases. This hormone stimulates the body and brain
6. Eggs-----Eggs are packed with protein, which can give you a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested
7. Apples--rich content of natural sugars and fiber, slow and sustained energy release.
8. Drinking water could give you a boost of energy and help fight off feelings of fatigue (26). You can avoid dehydration by drinking water even if you are not thirsty. Try to drink water regularly throughout the day.
9. Dark Chocolate-----The antioxidants in cocoa, increase blood flow throughout the body. could help reduce mental fatigue and improve mood.
10. Yerba Maté----Animal and human research has suggested that yerba maté may enhance mental focus, memory, mood and even physical activity
11. Goji Berries---packed with antioxidants, vitamins and minerals, and a good source of fiber
12. Quinoa-----Quinoa is a seed popular for its high protein content.
13. Oatmeal-----Oatmeal is a whole-grain cereal that could provide you with long-lasting energy.It contains beta-glucan, a soluble fiber that forms a thick gel when combined with water.delays stomach emptying and the absorption of glucose into the blood.
. Yogurt----Yogurt is an excellent snack to fuel up your day.
14. Hummus-----Hummus is made with chickpeas, sesame seed paste, oil and lemon. Edamame---low in calories, significant amounts of protein, carbs and fiber.
15. Lentils-----Besides being a great and inexpensive source of protein, lentils are a good source of nutrients and help boost energy levels. Lentils are legumes that are rich in carbs and fiber.
16. . Avocados---They’re rich in healthy fats and fiber. About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids.
17. Oranges- One orange can provide as much as 106% of the RDI for vitamin C. Antioxidant that can provide protection from oxidative stress.
20. Strawberries-----Besides helping fight inflammation in the body, the antioxidants in strawberries may help fight fatigue and give you energy.
21. Seeds----Seeds, such as chia seeds, flaxseeds and pumpkin seeds, also increase your energy levels. seeds are generally high in omega-3 fatty acids. a good source of fiber and protein.
22. Beans----a rich source of carbohydrates, fiber and protein. digested slowly, which helps maintain stable blood sugar levels and gives you steady energy.
Green Tea----It has a high concentration of powerful antioxidants that can help prevent oxidative stress and inflammation. L-theanine can moderate the effects of caffeine, such as anxiety and the jitters, and it produces a smoother boost of energy. the combination of caffeine and L-theanine in green tea can increase focus, alertness and mental concentration.
Nuts-----Most nuts like almonds, walnuts and cashews are known for their high calories and abundance of proteins, carbs and healthy fats. They are also high in omega-3 and omega-6 fatty acids, and antioxidant. These can help increase energy production and decrease tiredness.
25. Popcorn- an excellent low-calorie, wholesome ingredients using the air-pop cooking method
26. Leafy Green Vegetables----excellent sources of nutrients that promote energy. high in iron, calcium, magnesium, potassium and vitamins A, C, E and K. folic acid, fiber and antioxidants
27. Beets-----Studies have shown that beetroot may be able to improve blood flow due to its antioxidant content and naturally occurring nitrates .