Fuel Your Body Right

How’s “adulting” going for you? Having to balance work, studies, personal responsibilities, and social life while having to care for yourself may sound like quite a handful—when taken in all at once. The solution is simple: have enough energy! It’s easier said than done, but you’d be happy to know you can boost your energy levels in a healthy and sustainable way.

Good nutrition is the key to getting this engine going, which implies incorporating healthy food and drinks into your daily diet. Once you get that up and running, not only will it improve your overall energy and focus, but it’ll also enhance your quality of life.  
 

Ready to digest these nuggets of information? Then read through and get pumped up with helpful tips on having a healthy, energizing diet! 

When you plan something, you are more likely to get that thing done. This is why setting a menu ahead of time is a pro tip. With that in mind, here are some things you can do to create healthy and energizing meals that lighten your mood: 

• Color your diet with fruits 

Fruits offer a rich source of complex carbohydrates, fiber, antioxidants, vitamins, and minerals, all of which contribute to energy production, satiety, and overall health. Having fruits daily is a simple and delicious way to increase energy, mood, and nutrient intake. Don’t know how to get started? Here are some easy fruits to have as a dessert or snack:

• Banana
• Avocado
• Apple

You can have them as is or blend them into nutritious smoothies for an enjoyable way to increase your fruit consumption. The banana avocado smoothie, for example, is perfect for busy, fast-paced days. Toss in some crushed cashews in the mix if you’re looking for that crunchy sensation.

• Harvest the health benefits of vegetables

Don’t underestimate the addition of leaves and stalks into your meals—you’ll be happier when you start noticing its significant effects on your overall state. Choose vegetables that are rich in carbohydrates, fiber, and antioxidants, such as: 

• Kamote (Sweet Potatoes)
• Patatas (Potatoes)
• Kalabasa (Pumpkins) 

• Scale up nutrition with fish 

Fancy some seafood? Fish is an excellent source of energy-boosting B vitamins, including Vitamin B12. Moreover, certain types of fish are especially rich in omega-3 fatty acids, renowned for their anti-inflammatory properties—good news for individuals that experience fatigue often.  

Here are some of the best fish options to add to your diet for more energy:

• Salmon
• Sardines
• Tuna 

• Gain a lot more with whole grains

Ah, grains, the Filipino staple food. Oats, quinoa, popcorn, and brown rice are some of its best options. They’re rich in nutrients, fibers, vitamins, antioxidants, and complex carbohydrates, making them great energy boosters that can also help control weight, cholesterol levels, and blood pressure.  

Breakfast is the best time to have whole grains—it kick-starts your focus and overall mood for the day. Try oatmeal with slices of banana or strawberry, for example. For added crunch, you may opt to add crushed nuts.

Real Energy Drinks

Staying hydrated is self-love, and one of the many things we can do to support our body’s functions. Here are some things you can do to make that activity more rewarding and

• Master the basics with regular water intake 

Water tops this list as the best for aiding your bodily functions. It’s well-known that staying hydrated helps flush out toxins and waste products. But did you know it can reduce the frequency of migraines? It can also alleviate constipation, boost metabolic rate, and aid in weight loss.  

Drinking water also significantly enhances energy levels, mental sharpness, and mood. So, water you waiting for? Start hydrating and making it more enjoyable by infusing water with cucumber, lemon, or orange slices. 

Coffee fans rejoice! Drinking coffee is one of the most effective ways to boost energy. It’s rich in caffeine, which enhances attention, focus, productivity, and mood. In addition, coffee has antioxidants, which fight oxidative stress and help improve the functioning of cells. However, too much of anything is a bad thing, so consume coffee in moderation and according to the recommendations of a nutritionist. 

• Get yourself going with green tea 

Yes, tea can calm you down, but it can also boost your energy. Green tea contains less caffeine than coffee, but its levels vary depending on factors such as infusion amount and steeping time. Beyond its energy-boosting effects, green tea also improves cognitive function through contents that slow down brain aging.

Mindfully opting for nutritious foods and beverages is a natural, healthy, and effective way to keep your energy up. When you partner that with a healthy sleep schedule, mental health breaks, and regular physical activities, you will propel yourself into living a well-balanced and happy life.