What to eat for an energy boost

Omega-3s

Found in:

Chia seeds, hemp seeds, flax seeds, sardines, salmon, anchovies, mackerel, herring, dark leafy greens, olives, olive oil, and avocado.

Selenium

Found in:

Brazil nuts, oysters, tuna, lobster, crab, salmon, cod, halibut, sardines, shrimp, turkey, eggs, and spinach.

B Vitamins

Found in:

Liver, beef, mushrooms, almonds, chicken, eggs, and quinoa, navy beans, black beans, split peas, lentils, sunflower seeds, barley, beef, and wild rice.

Vitamin E

Found in:

Sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, avocado, spinach, dandelion greens, crab, and Brazil nuts.

CoQ10

Found in:

Fatty fish like salmon, liver, and whole grains.

Worst foods for energy:

• Beverages with caffeine, such as coffee, soda, and energy drinks.

• Processed, packaged chips, crackers, and cookies.

• Fruit juices and dried fruit.

• Fruits higher in fructose like apples, grapes, and watermelon

• Foods high in trans-fat like frozen foods, fried foods, and baked goods.

How to maintain energy throughout the day.

• Your diet is just one part of the energy equation. Here are some other hacks to help:

• Manage stress: Get in regular daily exercise, practice meditation, and focus on daily breath work to help stabilize your mood and energy simultaneously.

• Get quality sleep and get sunlight within the first 15 minutes of waking.

• Reduce your toxic burden: Try not to make yourself crazy (or increase those stress levels) – however try thinking twice about what you store your food in, cook with, and use on a daily basis may improve energy levels.

• Stay hydrated: Being dehydrated means your body has to work harder, plucking from your energy reserves. Dehydration can also be masked as fatigue. Plus, water has loads of other health benefits you’ll want in addition to more energy.

Kristen Stensland

A certified personal trainer and holistic nutrition coach.