Water is not a food, but it is the most important macro nutrient. we need water, we are water. Over 2/3rds of our body is made up of water and it is crucial for the balance of body fluids.
Among other things these fluids are required for:
– Transport of nutrients;
– Balance of body temperature.
After 6-8 hours without water, it’s a good idea to drink some to help the cleansing and detoxifying process in your body. Before you have breakfast, or your tea or coffee, start with a large glass or two of water when you wake up. Don’t chug it but sip it slowly.
You might want to try and squeeze some fresh lemon into your glass of water. Lemons help with cleansing the liver and aids in digestion. Lemon are also great source of:
– Vitamin C;
Try squeezing half a lemon into your glass of water each morning for a mineral boost and an antioxidant charge.
You are already getting some cleansing water with lemon for a boost of energy and cleansing and detoxifying first thing in the morning, how about throwing one more thing in there? Everyone knows about the anti-nausea effect of ginger but it can also help to:
– Can help with reducing migraine pain;
– Acts as an antihistamine and decongestant;
– Boosts the immune system.
People have been using ginger for a good 4000+ years now, so a lot of research has been done over time. Grate a thumb-sized peeled chunk of ginger, and squeezed the juice from it into your lemon water for a zesty, nourishing morning beverage.
Also called the king of fruits, the small berry provides great amounts of fiber, antioxidants and phytonutrients. These phytonutrients play a key role in preventing various diseases and keeping the body running normally. They are a perfect thing to start the day off because:
– It contains a high levels of vitamin C;
– It has cancer fighting properties;
– Improves brain function and cognitive health.
5. Chia seeds
Chia seeds have been used by Aztec and Mayans for millenia. They contain high amounts of Omega-3 as well as soluble fiber. They can balance blood sugar and are a complete protein, allowing for more sustainable energy. Along with that, they contain minerals such as iron, calcium, magnesium and zinc.
This tiny seed packs a lot of nutrition and health benefits.
The portable and consistent banana is still a top choice for energy and a classic breakfast food. Bananas are technically giant herbs rather than trees and have been quite hybridized over the centuries. You might not even recognize an original banana due to its smaller size, color and vast amount of seeds that made it almost inedible. Bananas as we know them still are one of the best energy and nutrition sources around. Among their many benefits include:
– High in antioxidants;
– Can provide relief from heartburn and acid re-flux;
– High in potassium;
– Can act as a pre-biotic to grow healthy bacteria;
– Lowers blood pressure;
– Contain the mood boosting amino acid tryptophan.
Another powerhouse food. Almonds are packed with:
– Vitamin E;
Besides providing a good amount of energy, one of their biggest benefits is the ability to lower cholesterol as well as reducing the risks of cancer and heart disease. An interesting fact is, a 3/4 cup of almonds has as much calcium as 8oz cup of either low-fat, skim or whole milk. They are great as raw, almond butter or almond milk.
Some people like to soak almonds over night or for up to 12 hours. This will help aid with the digestion.
Eggs are still known to get a bad rap. If you can get some farm fresh, non hormone treated chicken eggs you’ll have a great morning food for energy. If you have seen a free range, organic egg yolk you have definitely observed the real difference in color than that of it’s store bought counterpart. Eggs are packed with:
– An almost perfect source of protein;
– Vitamin B2;
– Vitamin B12;
– Vitamin A, D and E;
– Calcium & iron (found in the yolks).
There has always been the worry of the cholesterol content in eggs, however more recent studies are pointing to the fact they don’t necessarily cause higher serum cholesterol in the body.
Another long standing classic at breakfast, and for a pretty good reason: It has high levels of soluble fiber, protein, can lower cholesterol and can help control blood pressure. It is by far the best choice of all grains, but if you have celiac disease or gluten sensitivity you still might want to be careful consuming it.
Some people can still have various issues and a lot of oats are known to have traces of wheat in them, as they are usually packaged in the same facilities. Look for organic completely gluten free oats to stay on the safe side.
10. A combination of a few of these.
Here’s a way to combine some of these foods together for a perfect energy boosting meal in the morning. You can make this the night before, so it will be ready in the morning.
1. In a bowl, mash 1 banana then add in 4 teaspoons of chia seeds, whisk in 1 cup of almond milk, 1/2 teaspoons of pure vanilla extract and a pinch or two of cinnamon.
2. Place it in the fridge overnight.
3. In the morning add more chia seeds to thicken, or more almond milk to thin the composition if desired.
4. Add a topping of blueberries and raw almonds, or ideally almonds you soaked overnight.
This is a perfect way to start the day with a nutritionally dense and energy promoting meal, for a pack of extra power.