Eating For Energy
Start your day with fats as fuel to help fuel your mind and to start the day with good clean energy.
By starting your day with these healthy fats paired with a good clean source of protein it will help you maintain a good consistent energy throughout the day rather than the drop in energy due to the spike in insulin from carbohydrate sources.
Sources: MCT oil, coconut oil, ghee, almond butter, raw nuts & seeds, egg, salmon & fatty fish, and avocado.
carries oxygen from RBC’s to tissues and muscle
Sources: garbanzo beans, kidney beans, lentils, lima beans, navy beans, olives, sesame seeds, spinach, swiss chard
they help to convert food to energy and is essential for growth, development, and other important bodily functions.
B1: Barley, black beans, navy beans, peas, oats, and sunflower seeds
B2: Almonds, asparagus, beet greens, crimini mushrooms, eggs, spinach, yogurt
B3: Beef, brown rice, chicken, lamb, peanuts, salmon, sardines, shrimp, tuna, and turkey.
B5: Avocados, chicken, lentils, peas, shiitake mushrooms, sweet potatoes, turkey, and yogurt
B6: Bananas, beef, chicken, potatoes, salmon, spinach, sunflower seeds, sweet potatoes, tuna, and turkey.
B7: Almonds, carrots, eggs, oats, onions, peanuts, salmon, sweet potatoes, tomatoes, and walnuts.
B9: Asparagus, broccoli, whole wheat and grain products, garbanzo beans, lentils, navy beans, papayas, pinto beans, spinach, and strawberries.
B12: Beef, cod, lamb, milk, salmon, sardines, scallops, shrimp, tuna, and yogurt.
Supports a healthy immune system and prevents inflammation.
Sources: Black beans, cashews, navy beans, pumpkin seeds, quinoa, sesame seeds, spinach, swiss chard, and sunflower seeds.
It is an electrolyte that regulates blood pressure, muscle activity, and water retention.
Sources: Avocados, beet greens, lima beans, lentils, pinto beans, potatoes, spinach, sweet potatoes, and swiss chard.
Helps to produce carnitine, a molecule that helps the body burn fat for energy.
Sources: Bell peppers, broccoli, brussel sprouts, cantaloupe, cauliflower, kiwi, oranges, papaya, pineapple, and strawberries.
Affects protein synthesis and is necessary for RBC and WBC functioning.
Sources: Beef, cashews, garbanzo beans, lamb, lentils, pumpkin seeds, quinoa, sesame seeds, shrimp, and turkey.
Required for lipid oxidation and helps with conversion of vitamin D another great energy source.
Sources: Collard greens, milk, sardines, sesame seeds, spinach, turnip greens, and yogurt.
Helps your body to absorb iron, make RBC’s, and keep nerve cells and your immune system healthy.
Sources: Cashews,garbanzo beans, lentils, lima beans, sesame seeds, shiitake mushrooms, sunflower seeds, tempeh, and walnuts.
Almond Butter Chocolate Energy Balls
- 1/2c natural almond butter
- 1/2c semi sweetened chocolate chips
- 1c old fashioned oats
- 1/2 ground flax seeds
- 3 medjool dates (pited)
- 2 tbsps unsweetened cocoa
- 1 scoop protein powder
- 2 tbsps water or almond milk
- Combine all ingredients in a medium mixing bowl and stir together to combine. If it looks too dry you can add a little more water at a time until correct consistency.
- Place in refrigerator for about 20-30 minutes to let mixture have a better consistency.
- Roll into 8 balls and store in refrigerator for up to a week.