If you are a member of America’s working class, you most definitely know the feeling of hitting snooze one too many times or skipping the gym for the third day-in-a-row- due to over-exhaustion and fatigue. When that ever-so-exhausting fatigue sets sail on your body and mind, you need help; and preferably in the form of an energy boost. But that doesn’t mean asking the barista for an extra shot of espresso or reaching for a snickers bar (despite those tempting commercials). It means your body is crying out for some good ole nutritious loving.
Caffeine and sugar can only do as much as give you a momentary rush and subsequent crash. If you are in the pursuit of continuous energy, you will need to find foods with the substance your body needs. HFR compiled a grocery list of fatigue combatting foods for all you hard working Americans!
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Bananas
This easily accessible snack is literally energy-on-the-go. Bananas are an excellent source of B vitamins, fiber, and potassium and carbohydrates. All of these nutrients work together to provide a healthy boost of energy- both physically and mentally. Bananas are also an ideal pre or post exercise snack– due to their ability to revive energy stores and promote muscle repair. The next time you have more bananas than you know what to do with, instead of watching them go bad, try blending them into a refreshing banana-almond milk smoothie.
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Cacao
This dark and multifaceted seed is higher in iron per serving than meat! Not to mention, it’s also a great source of B vitamins, protein, fiber, and zinc. This superfood is also known to be the highest source of magnesium- which is a vital mineral that supports energy and fights stress and fatigue. Magnesium also combats sugary carb cravings- which is an added plus. Sugary foods mess with energy levels by creating highs- which subsequently end in lows. Cacao can be eaten the same way cocoa is. Try throwing some into a smoothie, yogurt, or even a cacao protein bar!
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Yogurt
With an endless spectrum of flavors to choose from, yogurt makes for an easy and fun snack! Packed with protein, calcium, and magnesium, yogurt can keep you energized whether it’s early in the day or after a long work shift. If you’re looking for the perfect yogurt to add to your grocery list, try one with no added sugar! And if you’re feeling a bit adventurous try a dairy-free yogurt!
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Kale
Skip the romaine lettuce and reach for this hearty green the next time you toss a salad. This nutrient-rich leafy green is even higher in iron than spinach! Iron is a key component in energy restoration in the body. Kale contains the amino acid L-tyrosine, which can give you a mental lift, and allow you to stay alert and positive on a busy day. Whether you saute some kale for an egg-white omelet or whip up a kale-carrot soup for lunch, you’ll most definitely be giving your body the boost it needs to make it to Friday.
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Hummus
Hummus is clean snack composed of only four ingredients: puréed garbanzo beans, sesame-based tahini, olive oil, and lemon juice. Whether you choose to eat it with carrot sticks or whole wheat crackers, it still contributes to a healthy boost in energy. Garbanzo beans provide a healthy dose of fiber and protein- making hummus a great snack to reach for after a long day (and maybe even a skipped lunch).
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Salmon
It’s universal knowledge that salmon is great for your brain- it’s even been proven to prevent Alzheimer’s. This delicious brain food earned its title due to its hefty levels of omega-3- a fatty acid many Americans are lacking in their diets. Omega-3 has been proven to enhance energy and mood, as well as prevent depression and cardiovascular disease. And not to mention, salmon is packed with 21 grams of protein per serving, which definitely can’t hurt.
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Peanut Butter
Peanut butter is a calorie dense snack that many people mistakenly avoid in fear of its high caloric content. While this nutty spread is high in calories, a little goes a long way in keeping you sustained. Peanut butter is packed with good fats, protein, and fiber that are great for staging off hunger and balancing glucose levels. The next time you shop for the perfect peanut butter, try finding one with no added sugar, salt, or preservatives.
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Oatmeal
Whole-grain carbohydrates provide the fuel that can’t be reckoned with! And with all its carbohydrates and fiber, oatmeal is the perfect breakfast food to start your day with. Its hefty fiber content is the primary reason it keeps you energized. Fiber is important for staving off hunger because it makes food harder to digest- leading to longer satiety.
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Maca
This golden-colored caramel flavored powder it truly a miracle for energy seekers! This powder is derived from a root vegetable in South America. Maca is one of the very best sources of plant-based amino acids- which are the building blocks of protein! It’s also a super-adaptogen- i.e. it helps your body battle stress by balancing hormone levels. Since out of control hormone levels are usually the culprit for fatigue and stress, maca powder can most definitely come in handy in even the busiest of lives. Try mixing maca into your smoothies or a hearty bowl of oatmeal.
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Almonds
Almonds are a safe haven in the snack world. This low carb, nutrient packed snack is full of important vitamins and minerals such as magnesium and B vitamins and speed up food metabolization. Studies also show that magnesium deficiency can be the culprit of low energy metabolism, which makes almonds a great tool for fighting fatigue. If you’re worried about overdoing it on your calories, just Stick to one serving — 1 ounce, or about 23 nuts — to keep calories in check.
