Getting nutrition in first thing each day can be a real struggle for a lot of people. In this episode of the Regained Wellness Podcast I list off 10 top notch, nutrient dense, energy boosting foods that you can easily include for breakfast in your morning routine.
In This Episode You Will Learn:
- Benefits of soluble fiber
- which fruit can be the best choice
- Which nut provides a ton of nutrition
- Why you need lemon and ginger
- Why Chia Pets are actually practical
- An easy breakfast recipe
- My thoughts on Lord Of The Rings…
10 Best Energy Boosting Food in the Morning
Nutrition is highly important for your body. Fitness is important, but any subtle change in nutrition amount in your diet can lay massive health impacts on your body. This article contains details about all the best nutrition choices you can have for breakfast.
You might always start your breakfast with coffee, donuts, or other easy food, which takes little time to prepare. None of them might be energy-dense food that would be essential for your health. So, in this article, we will recommend the top 10 best energy-boosting food in the morning
Water obviously is not a food, but it is the most important macronutrient. We need water, two-thirds of the body consists of water; it is crucial for our body for the balance of our body fluids. Water is required for digestion, absorption, circulation, transporting nutrients. It balances your body’s temperature and helps you to sleep well.
Having water first thing in the morning helps to detoxify all materials in your body and regulates all body processes. So before you start your coffee, make sure you have a glass of water, which is neither freezing nor too hot.
You might like to squeeze some fresh lemon into the water you have first thing in the morning. Lemons are good for detoxifying the liver, great for digestion, and are also full of vitamin C, magnesium, potassium. Lemons give you a refreshing boost and antioxidant charge.
Ginger helps to cleanse and pump up detoxification along with the morning drink. The ginger drinks, especially ginger soda and others, contain very less amount of ginger or do not contain any ginger at all. So it is better to stick with the whole natural form of ginger. Ginger has an anti-nausea effect, so if you have an upset stomach, a ginger drink made from natural ginger would be a great helpful remedy.
Besides, ginger can help ease muscle pain, reduce inflammation, reduce migraine pain, and can act as an anti-histamine, help with decongestion, and help to boost the immune system. People have been using ginger for more than 4000 years for medical uses.
The best way to have ginger is to mix it with lemon water. Take a thumb-size piece, peel that, grate the ginger with a cheese grater or similar grating tool, the squeeze the juice out of the grated pieces into the water. This would be a high nourishing drink early in the morning
Blueberries are considered the king among all fruits. Blueberries contain a great amount of fiber, phytonutrients, and antioxidants. These components have a good ability to fight diseases, prevent DNA damages from free radicals, premature aging, and helps to keep the body run normally.
Chia seeds have been used as a healthy food since the Aztec and Mine civilization. Chia seeds are small, dark, dense seeds. When soaked in water, it forms a gel-like consistency that surrounds the seed. This has the proper of soluble fiber that helps to bind up toxins in blood and eliminate them from the body.
Chia seeds also help to control blood sugar, as they are high fiber protein food and provides a sustainable amount of energy to work throughout the day. They are also loaded with iron, magnesium, calcium, and zinc. It is a power punch fruit and is really healthy to start your day with.
Bananas are a breakfast classic or a breakfast staple food that is portable, consistent and are always considered a top choice for providing energy. Banana trees are a source of giant herbs and have been hybridized and have changed over the century to eliminate a lot of undesirable traits that are used to possess. You probably will not recognize the bananas which were found in ancient times.
Bananas back then were full of seeds, had a different color, and were small and making them look somewhat inedible. Even though bananas have changed over the past few centuries, they are still the most highly nutritious food sources.
Bananas help prevent heartburn and acid refluxes. They also contain high antioxidants, high potassium, they can also act as a prebiotic to help gut bacteria to grow. They can also help lower blood pressure and help to boost up your mood as it contains the amino acid tryptophan.
It is another powerhouse food loaded with protein and vitamin E, copper, magnesium, fiber, and many more. Besides being a source of great energy, portable, and a healthy snack, almonds have the ability to help lower cholesterol. It also helps lower the risk of cancer and heart disease.
A lot of people now have almond flour and almond milk as a replacement for dairy products. Almonds are a great source of calcium and prevent lactose intolerance problems. 3-ounce cups of almond milk have as much calcium as an 8-ounce cup of either low fat, skim, or whole milk.
Some people have problems digesting almond nuts, so in that case, you can soak them overnight. In this way, enzymes can break them down and make them suitable for digestion.
Eggs are the most classic breakfast food. Eggs from farm-fresh, organic, non-hormone treated chicken, which free to eat whatever they can with no formulas in their diet, are highly nutritious and healthier compared to the eggs which are laid by chickens that are caged chickens. You can easily tell the difference between fresh eggs from a farm and eggs from your local grocery store.
The yolk color of eggs brought from the grocery store is different. It is less dense, pale, anemic looking compared to the fresh farm eggs, which have a rich yellow color and is quite dense. Eggs are the best source of protein. They are high in vitamin B2, B12, iron. They are also high in vitamin A, D, E, and calcium.
Oats are filled with soluble fiber and high in protein content. If you want to have grain in your breakfast, oatmeal should be the best choice. Oatmeal can help lower cholesterol, lower blood sugar, and many other complications. Many people have gluten sensitivity and celiac disease. In that case, you might want to be careful before having oatmeal for breakfast since oats are also processed flour and wheat. Just to be on the safe side, you can try to find organic oats that are completely organic free.
A Combination Recipe
The 10th food is not actually an item but rather a combination of many food items. It is easy to make and prepare early in the morning, at the same time, highly nutritious and energy provide.
The recipe includes taking a banana, mashing it up, add 4 tablespoons of chia seeds. To that one cup of almond milk and whisk the mixture. Add a half teaspoon of vanilla extract and few pinches of cinnamon. You can prepare this the night before, too, and keep it in the refrigerator to thicken.
In the morning, if you like, you can add a few more chia seeds or almond milk, all according to how much thick you want it to be. Finally, you can top it with blueberries and some soaked overnight almonds. This is a power-pack, nutrient-dense, energy-enhancing, and vitamin-rich food. This food is filled with protein, soluble fiber, omega 3, minerals, antioxidants, and other valuable nutrients.
Resources Mentioned In This Episode: