Weekly Wellness: List of foods for all-day energy

1 year 8 months 1 week ago Monday, September 17 2018 Sep 17, 2018 Monday, September 17, 2018 12:20:00 PM CDT September 17, 2018 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - If you follow this segment with any frequency, then you know that I am a coffee-lover. I absolutely love everything about it. So, by no means am I encouraging anyone to give up their java-fix. However, with that said, this week's focus is on a list of foods that could replace that second (or third or fourth) cup of coffee (or fizzy soda).

When you start to feel that late-afternoon energy lull, don't reach for sugar. Here is a list of foods that are proven to help you recharge (and they're healthy to boot!)

  1. Quinoa: This nutrient-packed superfood is rich in magnesium, which is beneficial for naturally increasing energy levels. Also high in fiber, protein, folate, iron, and calcium, the complex carb will keep you fuller longer and won't make you want to take a nap.
  2. Chia Seeds: These powerful super seeds are packed with energy-boosting nutrients, including fiber, omega-3s, and protein. And with 11 grams of fiber in only two tablespoons, chia seeds will help keep your hunger at bay.
  3. Honey: If you're craving something sweet, add raw honey to your diet. The viscous sweetener is low on the glycemic index and will give you sustained energy throughout the day without spiking your blood sugar levels.
  4. Spinach: This leafy green superfood is high in iron, which transports oxygen throughout the body and is fundamental in energy production in your cells. It's also an excellent source of other energizing powerhouses, such as fiber, magnesium, and folate.
  5. Blueberries: Packed full of fiber, antioxidants, and manganese (which helps turn carbs and fats into energy), blueberries are a fantastic source of fuel. (And it's linked to brain function and mental focus!)
  6. Almonds: Healthy monounsaturated fats and B2 vitamins in almonds should perk you right up. Keep a bag in your desk drawer or top your salads with the powerful nut when you need a quick and reliable energy fix.
  7. Salmon: This oily pink fish contains a long list of energy-converting properties including riboflavin, niacin, vitamin B6, and protein.
  8. Avocados: Avocados are an awesome source of healthy fats, protein, and carbs that provide a long-lasting boost throughout the day. They also boast a high concentration of B vitamins and magnesium.
  9. Beans: Low in fat and high in fiber, beans can help to stabilize your blood sugar levels, while the magnesium and iron go to work to produce energy. Beans are also an excellent source of protein for both meat-eaters and vegetarians.
  10. Oranges: Oranges are rich in riboflavin, a key component in oxygen-based energy production. And because the tangy fruit is high in vitamin C, folate, and potassium, you'll get a steady boost throughout the day. (But make sure you EAT them, not drink them.)
  11. Bananas: Complex carbs, fiber, potassium, vitamin B6 – bananas have nearly everything you need for all-day fuel. The dense fruit is an excellent addition to your morning smoothie routine, or makes an ideal snack.
  12. Whole Grains: Because whole grains are high in fiber and absorbed slowly by the body, they give you a steady stream of time-released energy for hours. Oatmeal, whole grain cereal, and brown rice are all solid options.
  13. Beets: Beets help transport oxygen throughout your body for prime energy production. They are also excellent sources of fiber, folate, and vitamin C, giving you lasting energy throughout the day.
  14. Eggs: Eggs are considered a complete protein, meaning they possess all nine essential amino acids. What does this mean? Steady and sustained energy throughout the day. They also contain energizing B vitamins, making them the ultimate morning fuel.
  15. Wheatgrass: Wheatgrass is a powerhouse in a shot glass. Just a one-ounce swig is enough to give you a surge of energy that will last all day.

(Source: https://www.popsugar.com/fitness/Best-Foods-Boost-Energy-45023411)

More News

Grid
List
As COVID-19 spreads, KOMU 8 will continue to update you about the impacts on the community. You can find... More >>
3 hours ago Friday, May 29 2020 May 29, 2020 Friday, May 29, 2020 6:39:00 AM CDT May 29, 2020 in News
COLUMBIA- A student at the West Location of Tiger Tots Academy has tested positive for COVID-19. According to a... More >>
3 hours ago Friday, May 29 2020 May 29, 2020 Friday, May 29, 2020 6:37:00 AM CDT May 29, 2020 in News
JEFFERSON CITY – During his daily COVID-19 briefing Thursday, Governor Mike Parson announced an extension of the phase one reopening... More >>
13 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 8:42:00 PM CDT May 28, 2020 in News
COLUMBIA - As Boone County moves into the next phase of reopening, hair salons can now open their doors to... More >>
15 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 6:17:00 PM CDT May 28, 2020 in News
COLUMBIA — As state and commercial testing is more available for the Missourians, the number of confirmed cases is rising.... More >>
18 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 3:00:00 PM CDT May 28, 2020 in News
COLUMBIA - The City Manager of Columbia announced plans to further cut city budgets due to the effects of COVID-19.... More >>
19 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 2:42:00 PM CDT May 28, 2020 in News
As COVID-19 spreads, KOMU 8 will continue to update you about the impacts on the community. You can find... More >>
19 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 2:40:00 PM CDT May 28, 2020 in News
BOONE COUNTY - While other sports adjust the game plan to respect social distancing, some are just playing things business... More >>
19 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 2:16:00 PM CDT May 28, 2020 in News
KANSAS CITY, Mo. (AP) — The University of Missouri-Kansas City says it will begin bringing back faculty, staff and students... More >>
19 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 2:14:00 PM CDT May 28, 2020 in News
COLUMBIA — During the State of the City address, John Glascock said the city is leaving it up to the... More >>
19 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 1:51:00 PM CDT May 28, 2020 in News
JEFFERSON CITY - Governor Mike Parson will deliver his daily COVID-19 briefing live from the State Capitol in Jefferson City... More >>
21 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 12:46:00 PM CDT May 28, 2020 in News
Editor's note: Dr. Edith Bracho-Sanchez is a primary care pediatrician, director of pediatric telemedicine and assistant professor of pediatrics at... More >>
21 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 12:26:23 PM CDT May 28, 2020 in A Brighter Tomorrow
COLUMBIA - Click below to watch the final candidate forum for the Columbia School Board. All four candidates - Jonathan... More >>
22 hours ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 11:30:00 AM CDT May 28, 2020 in News
INDEPENDENCE, Mo. (The Kansas City Star) - Police in suburban Kansas City say a domestic disturbance led to a shooting,... More >>
1 day ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 8:47:00 AM CDT May 28, 2020 in News
(CNN) - President Donald Trump is set to announce an executive order against social media companies on Thursday, White House... More >>
1 day ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 7:39:26 AM CDT May 28, 2020 in News
(CNN) - Hundreds remained on the streets of Minneapolis late Wednesday night protesting the death of George Floyd, a 46-year-old... More >>
1 day ago Thursday, May 28 2020 May 28, 2020 Thursday, May 28, 2020 6:09:08 AM CDT May 28, 2020 in News
COLUMBIA — An employee at The Bluffs in Columbia tested positive for COVID 19, executive director Donna Bowers announced in... More >>
1 day ago Wednesday, May 27 2020 May 27, 2020 Wednesday, May 27, 2020 8:33:00 PM CDT May 27, 2020 in News
US— The fraught, freighted number of this particular American moment is a round one brimming with zeroes: 100,000. A hundred... More >>
1 day ago Wednesday, May 27 2020 May 27, 2020 Wednesday, May 27, 2020 8:31:00 PM CDT May 27, 2020 in News
Columbia, MO
Broken Clouds 66°
10am 65°
11am 70°
12pm 72°
1pm 74°