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When we feel energised, it makes everything else a lot easier. There’s generally a lot we have to get through in any given day and we need energy to do so. Not only that, but our body also needs energy to perform all of the vital functions that keep us alive. Supporting our body in performing these functions rewards us and it helps keep us feeling happy, healthy and energised.
Food is fuel and our main source of energy. So, it’s only fitting that when we want more energy, we can turn to certain types of foods. Whether your energy has been low, or you just want a pick me up, we’ve put together a list of 10 energy boosting hacks for you to try. We’ve focused on some important foods, nutrients and categories to support your energy production and have you feeling more energetic throughout the day.
Complex Carbohydrates
Did you know that carbohydrates are actually our body’s preferred fuel source? They’re also the main source of energy in a typical human diet. Anytime you see or hear someone tell you that you need to cut out carbs, this simply isn’t the case! Especially not if you want your energy to be optimal.
Carbohydrates are broken down into sugars and are one of the quickest ways for our body to get energy. In saying this, not all carbohydrates are created equally. Ideally it is the complex carbohydrates, which are the less refined options, that we want to opt for. Sources of these include wholegrains, starchy vegetables like potato, sweet potato and pumpkin, beans, lentils, sourdough bread, etc. Incorporate these into any balanced meal or snack to keep your energy levels up.
Some products to try include:
Ceres Organics Super Grain Mix
Ingredients: White Quinoa* 60%, Red Quinoa* 25%, Black Quinoa* 15% (*Certified Organic)
Review: By GoodnessMe Nutritionist Shahna S.
Combining 3 colours of quinoa into one, this mix makes it easy to experience the benefits of this amazing grain. Rich in antioxidants and containing magnesium, iron, potassium, calcium, vitamin E and B vitamins, this is just a snapshot into the amazing things we stand to gain from quinoa.
Quinoa is naturally gluten free and can be use in the place of any other grain, in both sweet and savoury dishes. Like other grains, quinoa is a good source of fibre and supports the health of our gut and microbiome.
As one of the few plant-based foods that have all 9 essential amino acids, quinoa is considered a complete protein and is particularly beneficial for vegans and vegetarians to incorporate into their diet.
Sol Organics Organic Moong Dhal Yellow Lentil Dhal Mix
Ingredients: Organic Yellow Lentils, Organic Spices (Cumin, Coriander, Ginger, Turmeric), Himalayan Salt.
Review: By GoodnessMe Nutritionist Shahna S.
Combining lentils and spices in a ready to make dahl mix like this one from Sol Organics makes it easy to make a delicious dahl without having to have each of the spices on hand, or get the ratios right.
Easy to digest, dahl is a fantastic plant based meal component and can be made quite versatile depending what you serve it with. Lentils are a great source of protein, which is the building blocks for a number of functions and structures, as well as being high in dietary fibre to support gut health. The presence of both protein and fibre also help us feel fuller for longer.
Healthy Fats
Keeping in mind that calories are a unit of measurement for energy, we get 9 calories per 1g of fat. This is significantly higher than the 4 calories we get from 1g of carbs. However, fat takes longer to convert to energy and is particularly useful when it comes to endurance.
When we’re looking to support our energy levels, fat is not something we want to overlook. Incorporating plenty of good quality fats into our diet is beneficial and each balanced meal should contain some form of healthy fat. We can get good fats through oily fish, nuts, seeds, coconut, avocado, extra-virgin olive oil, etc.
Note: You can read more about fats in the article ‘Fats 101: The good, the bad and the average’.
Products containing healthy fats to try:
Good Fish Mackerel Fillet in Extra-Virgin Olive Oil
Ingredients: 100% Spanish mackerel fillets, 35% organic extra virgin olive oil, salt.
Review: By GoodnessMe Nutritionist Shelley M.
I am a massive fan of GoodFish. We don’t gave the best access to sustainably caught and farmed seafood here in Australia which is why I love GoodFish. They are providing sustainable seafood and amazing resources to help us get the best quality seafood.
Mackerel is a great source of protein and Vitamin B12. Other Vitamins and Minerals include magnesium, folate, selenium, vitamin B6, iron and so much more. Enjoy as a snack or toss through a salad for a quick and easy lunch.
Slendier Coconut Blueberry Healthier Bar
Ingredients: Organic Shredded Coconut 52.7%, Organic Brown Rice Syrup, Dried Blueberry 6.97%, Organic Cacao Butter, Blueberry Powder 0.46% & Coriander Powder.
Mindful Foods Organic & Activated Nuts Walnuts
Ingredients: Organic Activated Walnuts
Review: By GoodnessMe Nutritionist Malissa F.
Walnuts are always a go-to nut and can be added to so many dishes and prepared in many different ways which can take the nutritional content of your meals to the next level! These Mindful Foods Organic & Activated Walnuts are long soaked in probiotic kombucha and activated meaning that they contain both pre and probiotic bacteria, which makes them great for your gut health! They are much easier to digest than non-activated walnuts and your body will find it easier to actually absorb all the nutrients from these walnuts because of this preparation process. The nuts themselves are organic and sustainably sourced! Walnuts contain healthy fats, fiber, protein, magnesium, vitamin E and are known for their benefits in weight stabilisation.
Protein
Just like we get energy from the other macronutrients (carbohydrates and fats) we can also get some from protein. Like carbohydrates, protein provides us with 4 calories per 1g. However, unlike carbohydrates which give us a quick energy boost, protein provides sustained and slower released energy. Protein and amino acids fuel muscle growth and repair, as well as going into many important biochemical pathways within the body. We need to ensure adequate protein intake throughout the day to support proper health and wellbeing. Protein can be found in meat, poultry, dairy, eggs, fish, seafood, nuts, seeds, beans, lentils, tofu and tempeh. Add protein to your meals and snacks to support your energy levels, while helping to keep you feeling full and satisfied.
High protein products:
Eden Health Food Ultimate Protein Natural
Ingredients: Premium Ultra-fine Micronised Raw Sprouted and Bio-fermented Wholegrain Brown Rice Protein*. *Certified Organic
Review: By GoodnessMe Nutritionist Shahna S.
A fantastic plant-based protein from sprouted and fermented rice, this protein powder from Eden Health Foods is high quality and a great protein supplement.
One of the best things about unflavoured protein powders is that you can use it in anything and flavour it any way you like, making it far more versatile. Plus you know exactly what's in it because it doesn't have any 'flavours' a vague term that could be disguising a whole heap of chemicals or highly processed ingredients.
Add it to your smoothies, porridges, raw treats, pancakes, and so much more. Protein powder can be a great way to make sure we're meeting our daily protein intake and getting important amino acids, the building blocks for a number of structures and functions within our body.
RXBAR Protein Bar Coconut Chocolate
Ingredients: Dates, Dried Egg Whites, Tree Nuts (Almonds, Cashews), Cocoa Mass (5.4%), Natural Flavours, Sea Salt, Coconut (0.07%)
Reviews: By GoodnessMe Nutritionist Shelley M.
Can we just start by taking a moment to appreciate tis packaging please? RXBAR have honestly just taken out the confusion of reading a food label. Everything that is in tis bar is kindly stated on the front so it's easy to know exactly what and the quantity of what you are eating is.
In terms of ingredients, it is a winner. They have used simple ingredients including egg whites for a high quality protein. Almonds and cashews for essential fats. Dates to sweeten things up a little. And, Cocoa Mass for flavour. Enjoy these protein bars as your new go to snack on the run.
Botanika Blends Power Potion Cola
Ingredients: Creatine Monohydrate, Coconut Water Powder, Amino Acids (Taurine, Beta Alanine, Arginine), Natural Flavour, Citrulline Malate, Natural Colour (Curcumin Extract, Beetroot Powder, Butterfly Pea Powder), Anticaking Agents (Silicon Dioxide, Tricalcium Phosphate) Citric Acid, Natural Sweetener (Steviol Glycosides), Botanicals (Ginkgo Biloba, Siberian Ginseng), Ascorbic Acid.
Water
With our body being made up of around 60% water, it’s no secret that this element is vital for our health. Not only is important for general health, but hydration is essential for optimal energy levels. This is because water is an important part of our energy production cycle, known as the krebs cycle. Drinking water also supports our metabolism, which can have a positive impact towards our energy levels. Pouring ourselves a big glass of water is a quick and efficient way to help us energise ourselves. Don’t overlook this simple hack when it comes to boosting your energy!
Support your hydration status with these products:
C Coconut Water Organic Coconut Water
Ingredients: Coconut water
Review: By GoodnessMe Nutritionist Malissa F.
Coconut water is my favourite form of liquid hydration. Organic coconut water contains more potassium than a banana and is a great way to replenish your electrolytes (sodium, magnesium, calcium, potassium and phosphorus) post exercise. C coconut water is made from pure coconut water and not from coconut concentrate so you are getting the best quality coconut water that actually taste like the real stuff and not sweetened.
DAASH Sparkling Water Cucumber
Ingredients: Carbonated Spring water, Natural Flavourings, Cucumber Extract, Citric Acid.
Shine+ Blueberry Lemonade
Ingredients: Carbonated water, de-ionised apple juice concentrate, natural sweeteners (erythritol, steviol glycosides), acidity regulators (citric acid, sodium citrate), natural flavours, natural turmeric extract, natural colour (riboflavin), l-theanine, natural gingko biloba extract, natural green tea extract, natural caffeine from green coffee beans, vitamin B6, vitamin B12, natural rosemary extract, antioxidant (ascorbic acid).
Your Tea Energy Tea
Green Tea, Xi Yang Shen (american ginseng), Chen Pi (Tangerine Peel), Du Zhong (eucommia bark), Feng Wei Cao (herba Pteris), Ren Shen Hua (ginseng flower), Bo He (corn mint), Ning Meng (lemon), Xun Yi Cao (lavender).
Foods containing B Vitamins
Another vital aspect of our energy production cycle is B vitamins. There are many B vitamins, each with their own purpose, but from a general sense, we want to consume these important nutrients to support our energy levels. We get different B vitamins from different foods, but we can find many of them in meat, liver, poultry, eggs, dairy, seafood, fish, beans, lentils, leafy greens, wholegrains, seeds and nutritional yeast. Boost your energy levels by incorporating these foods throughout the day.
Products high in B vitamins:
Bragg Seasoning Nutritional Yeast
Ingredients: Inactive Dry Yeast, Pyridoxine Hydrochloride (Vitamin B6), Thiamin Hydrochloride (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid (Vitamin B9), Vitamin B12.
Review: By GoodnessMe Nutritionist Shelley M.
Nutritional Yeast is a fabulous source of vitamins and minerals especially if you are a plant based eater. Vitamin B12 is the real stand out vitamin in this product because this is mainly found in animal products. However, this Braggs Nutritional Yeast also offers Vitamin B12 making it a great food to be including into the diet especially if you are a plant based eater. It also has all the amino acids needed to make a complete protein.
It has a yummy cheesy flavour so is perfect to add into any savour dish. A few of my favour ways to it it is sprinkled onto avocado strips and baked with olive oil, blend it with cashews to make a cream sauce or stir it through soups and stews.
Goodfish Alaskan Salmon in Brine
Ingredients: Alaskan Salmon, water, salt.
Review: By GoodnessMe Nutritionist Shahna S.
The best canned fish on the market, we can trust Good Fish to bring us the highest quality option. This salmon is wild caught and snap frozen to retain the nutrients before being turned into this final product. The option of buying this quality salmon in brine means we're not getting any of the nasty oils so commonly found in canned fish. The Good Fish is always my first choice when buying healthy and sustainable canned fish.
Matcha
Matcha is a powdered form of green tea with a high antioxidant content. Like other caffeinated beverages, it has an impact on our energy levels. However, due to the L-theanine content of matcha it has a different impact on the body than a cup of coffee would. This is because the L-theanine is linked with promoting relaxation, focus and concentration. Sipping on a cup of matcha as your morning beverage of choice can provide a pick me up and energy boost, without the jitters.
Matcha products for you to try:
Matcha Maiden Matcha Green Tea Powder
Ingredients: 100% pure matcha
Review: By GoodnessMe Nutritionist Malissa F.
Matcha green tea is incredibly nutritious and delicious. Matcha is super rich in antioxidants, vitamins and minerals making it a super food, It is also super energising and has show to have some amazing benefits on mental clarity. Matcha Green Tea makes for a great alternative to coffee. Although it does still contain caffeine, it will not leave you feeling jittery and on edge like coffee will.
If you are trying to cut down of coffee but still want something warm and delicious that will perk you up and give you a boost, Matcha green tea powder is your new go to!
Pukka Supreme Matcha Green Tea Bags
Ingredients: Sencha green tea (34%), Oothu green tea (32%), Suoi Gang green tea (32%), Matcha powder (Jejo do Garucha) (2%).
Review: By GoodnessMe Nutritionist Shelley M.
Herbal teas are such a beautiful way to reap the benefits of herbal medicine.In almost all of my clients nutritional plans there is particular tea to suit their health outcomes, because they often come packed with antioxidants and nutrients that serve many purposes. Pukka would have to be one of my favourite tea brands. They do amazing herbal blends for a range of different health reasons and benefits.
Supreme Matcha Green Tea health benefits include improved brain function, fat loss and weight management, improve skin health, as well as so much more.
Dates
Dates contain natural sugars that our body quickly and efficiently converts to energy. They fall under the category of a carbohydrate, which is the body’s preferred source of fuel. Packaged up with fibre and beneficial nutrients, they can be a great addition to a healthy, balanced diet. Dates also contain small amounts of B vitamins, which are important for energy production, as discussed above. These sweet and delicious dried fruits can be enjoyed on as they are, incorporated into a raw treat, or stuffed full of nut butter. When you need a quick energy boost, dates can be a great option.
Ceres Organics Raw Pitted Dates
Ingredients: Certified Organic Raw Deglet Noor Dates
Review: By GoodnessMe Nutritionist Shahna S.
Dates are naturally sweet with a delicious caramel like flavour. They're fantastic for satisfying any sweet cravings and contain natural sugars, rather than refined or added sugars. You can eat them as they are or add them into raw treats and other sweet recipes. It's fantastic to see that these particular dates from Ceres Organics are sulphite free and organic. Dates are a brilliant source of dietary fibre, which is important for healthy digestion and the state of our gut. As dates are naturally high in sugar, I do recommend consuming them in moderation and keeping it to a few at one time.
Nourish to Flourish Hazelnut Protein Bite
Ingredients: dates - contains sulphites (26%), almond meal (24%), pea protein (15%), rice malt syrup, roasted hazelnuts (11%), roasted almonds (8%), and cacao powder (2%).
Kuranda Protein Balls
Packed with the powerful flavours of Cacao and Coconut - our Protein Balls are made on our unique cold-pressed process, whereby all the wholefood nutrients are maintained.
Nuts & Seeds
A blend of healthy fats, quality protein, fibre and carbohydrates, nuts and seeds are great fuel to give us sustained energy. They make for a filling snack, or can be incorporated into many meal varieties to help boost the nutritional content and support our energy levels throughout the day. There are many types of nuts and seeds to choose from, and of course plenty of delicious real food products made up of them. If you have a nut allergy, simply opt for the seeds instead.
Products containing nuts and seeds that we’re loving:
Nutty Bruce Roasted Peanut & Chocolate
Ingredients: Cashew (90%), Coconut Oil (5%), Hemp Seeds (5%).
Essential Hemp Nut Butter Cashew Coconut Smooth
Ingredients: Cashew (90%), Coconut Oil (5%), Hemp Seeds (5%).
Review: By GoodnessMe Nutritionist Shelley M.
Who else can't live without nut butters? They are my favourite obsession, I literally add them as a spread, into smoothies, into my morning porridge and sometimes I eat it just straight off a spoon :)
This Essential Hemp Nut Butter Cashew Coconut Smooth nut butter is an amazing source of fibre, plant based protein and healthy fats. It is rich in important micronutrients including magnesium, copper, potassium, iron, calcium and zinc. Adding some of this nut butter into your diet seems like such an easy way to boost your daily nutrient intake.
Cacao
Chocolate is known and loved by many, but it’s not just its delicious taste that it’s good for. Cacao (and as a result good quality dark chocolate) can support our energy levels and give us a natural boost. Cacao contains a compound called theobromine, which is responsible for the stimulating effects of this food. Theobromine can reduce blood pressure and dilate our blood vessels. Unlike caffeine, theobromine gives us more sustained energy, without the dip. Theobromine also has natural mood boosting properties and it’s no secret that when we feel happier, we tend to have more energy. Enjoy cacao knowing that it’s supporting your energy levels and mood.
Products containing cacao that we recommend trying:
2Die4 Holy Cacao! Cacao Granola Clusters
Ingredients: Sunflowers Seeds, Buckwheat, Cashews, Coconut Sugar, Pecans, Coconut Flakes, Pistachios, Currants, Cacao Powder, Desiccated Coconut, Cinnamon Powder, Vanilla Powder.
Review: By GoodnessMe Nutritionist Malissa F.
This product packs a punch when it comes to antioxidants, vitamins and minerals from the earth that are good for your body. packed with a range of nuts, seeds, spices and cacao that are prepared in a way that ensures you are getting the most out of the nutrients in the ingredients as well as being easily digestible so your body can put these nutrients to work. This is a great, nutritious and health conscious snack. A delicious chocolate flavour makes this the perfect topper for your chocolate or berry smoothie bowl and can take your treat to another level!
Mayver’s Hazelnut Cashew & Cacao Butter
Ingredients: Roasted Hazelnuts (57%), Roasted Cashews (30%), Date Powder, Cacao Powder (5%), Sea Salt.
Blue Dinosaur Cacao Mint Paleo Bar
Ingredients: Sulphur Free Organic Coconut, Dates, Raw Organic Cacao, Organic Coconut Oil, Organic Peppermint Oil.
Review: By GoodnessMe Nutritionist Shahna S.
Not only are the Blue Dinosaur Bars delicious, they're also nutritious! Made up of real food ingredients, these bars make a fantastic on the go snack. When you need a quick energy boost, this bar is here to help. They get their natural sweetness from the dates and healthy fats from the coconut. They're paleo friendly, using just fruit, coconut, cacao and mint which also makes them gluten free and vegan!
I love that it's flavoured with real cacao and peppermint oil and free from all additives and nasties. The choc mint combo is hard not to love and this bar keeps me going back for more!
Blue Dinosaur Energy Bars
Ingredients: Dates, Almond Butter (from 100% Almonds), Organic Coconut, Organic White Chocolate (Coconut Milk Powder (Coconut Milk, Tapioca Maltodextrin), Cacao Butter, Evaporated Coconut Nectar, Vanilla Powder (<1%), Cashew Nuts, Hazelnuts, Almonds) (9.5%) Organic Cacao Butter (9.5%), Organic Cordyceps Militaris Mushroom Powder (4.5%), Pink Himalayan Rock Salt.
Iron Rich Foods
Iron is a mineral we get through our diet, it carries oxygen around the body and is necessary for optimal mental and physical performance. We often associate low iron levels with fatigue, so it makes sense that when we’re looking to boost our energy, iron is something to address. Sources of iron include red meat, beans, lentils, nuts, seeds, tempeh, liver, shellfish and cacao. Try adding these throughout the day and see how it positively impacts your energy levels.
Here’s some iron rich products to try:
Ceres Organics Pumpkin Seeds
Ingredients: Certified Organic Pumpkin Seeds
Review: By GoodnessMe Nutritionist Shelley M.
It honestly amazes me how one little seed can have such big health benefits. Just 2 tablespoons of pumpkin seeds can provide over 6 grams of plant based protein as well as magnesium, iron, zinc, selenium, Vitamin K, potassium, Vitamin B2, antioxidants and even a little fibre.
Add the Ceres Organics Pumpkin Seeds to a nice trail mix, granola, mix through your morning porridge, add to smoothies or ground down and include them into your baking and cooking. Remember you only need 2 tablespoons for the benefits.
Alter Eco Super Blackout Dark Organic Chocolate
Ingredients: *Organic Cacao Beans, *Organic Cocoa Butter, *Organic Raw Cane Sugar, *Organic Vanilla Beans.
Review: By GoodnessMe Nutritionist Malissa F.
For all the chocolate lovers out there, this one is for you. This Alter Eco Organic Chocolate in Dark Super Blackout flavour is seriously delicious. This block of chocolate is a tasty, gluten free and indulgent all natural chocolate bar. You will really have to try your best to only have a few squares and not eat the whole thing in one sitting.
What I love about this product is that all the ingredients are sustainably sourced, organic and high quality, which is why they are so tasty. Although super tasty, this product should be treated as a treat that you indulge in only a few times a month or so as it still contains sugar.
There we have it, 10 health hacks for you to try when it comes to boosting your energy levels. When we work with food and fuel our body with the right things, we’re rewarded by feeling energised and vital. Incorporate these ten foods / groups of foods regularly or use them as a quick energy hit when you need a pick me up.
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