SUMMER SUPERFOODS - 7 Foods to Boost Your Energy This SummerSummer is not the time for wasting the day away in bed or committing to a Netflix marathon. Summer is the time to get up, get out, and spend your days hiking, swimming, biking, and keeping up with a full season of activities. You can try caffeinating your way through the day with coffee or energy drinks, but the most quality energy you can get is from nutrient-packed foods like nuts and salmon.
We compiled a list of our top 7 Summer Superfoods that can help keep your energy levels up throughout your busy summers schedule.
Almonds, cashews, hazelnuts, and walnuts are loaded with the good fats and fiber, which help you stay full and provide a quick energy source. These nuts are also high in the mineral magnesium, which plays a vital role in converting sugar into valuable energy
Nuts are also full of energy-boosting nutrients like selenium, vitamin E, and omega-3s.
Salmon is also full of valuable omega-3 fatty acids and energy-boosting protein. As a bonus, salmon's fatty acids are natural anti-inflammatories that can help rebuild muscle - which can be handy throughout a rigorous summer tour schedule or just staying active in general.
For vocalists, omega-3 fatty acids can also help fight inflammation and fatigue on your vocal chords and support systems.
Inflammation occurs when waste matter generated by the body's repair efforts builds up around the injury, inhibiting healing. Omega-3s help disperse that buildup, making them useful in addressing everything from sore muscles to stress fractures. - Runner's World
High in fiber, dark leafy greens like spinach provide our bodies with long-lasting fuel (without the calories). Spinach is packed with vitamins A, C, B2, K, and vital energy-boosting minerals like iron, magnesium, calcium, and potassium.
Spinach is an excellent source of magnesium, which plays a key role in energy metabolism.
4. Lean Protein
Leaner cuts of beef, pork, and poultry are the ultimate summer staple. These proteins contain the amino acid tyrosine, which boosts the production of dopamine and norepinephrine - chemicals in the brain that are key in helping us stay alert and focused. Protein is a long-burning energy source, which helps maintain blood sugar levels and energy levels throughout the day.
Proteins also contain vitamin B-12, which is another natural mood booster for summer.
5. Sweet Potatoes
A slow-burning carbohydrate, which means unlike their white potato counterpart, sweet potatoes' sugars are released slowly, making it a great way to fuel your day if you add sweet potato into your breakfast menu. Plus, they are packed with significant levels of vitamins C, D, B6, and nutrients like magnesium and potassium that can help with everything from boosting your immune system and soothing sore muscles, to decreasing stress.
For starters, sweet potatoes are rich in iron, which plays an essential role in our bodies' energy levels. Iron also helps with the production of red and white blood cell production, a healthy immune system, and maintaining stress levels, and the metabolizing of protein.
Packed full of vitamin C, antioxidants, and fiber, bananas not only provides you with a quality energy source, but the fiber in bananas can also help keep you feel full. Rich in potassium, bananas are also a great summer food because they can help keep muscles from cramping. So after a long day of activity, a workout, or a performance, eat a banana to keep your sore muscles from sidelining you from the next day's activities.
7. Whole Grains
Anyone who has ever adopted a carb-free diet knows that carbohydrates are vital for boosting energy and improving your mood. Depriving your body of carbohydrates can be an effective way to get lean for summer, but maintaining this type of diet can actually alter your mood and energy levels. The solution is to choose good carbs.
Avoid quick-burning carbs like sugary sweets, white breads, or soda, which can cause a spike in your blood sugar quickly followed by a dreaded sugar crash. Instead, opt for long-burning carbohydrates like brown rice, whole grains, and oatmeal (preferably in the morning so you have all day to burn the calories). These high-fiber foods will help keep you full and provide a much longer burning energy source. As a bonus, they improve your mood by increasing levels of the feel-good chemical, serotonin!
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Fri, Jun 5, 2015 @ 10:03 AM MDT