#4. Whole Wheat Bread With Peanut Butter
According to the Whole Grain Council, eating a diet rich in whole grains can reduce your risk of heart disease by 25-28% and type 2 diabetes by 21-30%. Also, thanks to their fiber and complex carb content, whole grains are absorbed much slower than refined grains, giving you a longer-lasting energy boost. Complex carbs are some of the best natural energy boosters out there that can fill you up without making you sluggish, and fiber is a crucial nutrient for a healthy metabolism that slows the digestion process even further.
One of the simplest ways to prepare a tasty energy-boosting snack is by topping slices of whole wheat bread with peanut butter. High in healthy monounsaturated fats, peanut butter offers the perfect amount and form of calories to give you long-lasting energy for all daily activities. Two tablespoons of peanut butter offer seven grams of protein, 3 mg of vitamin E, 49 grams of magnesium, as well as smaller amounts of zinc, vitamin B6 and potassium. Just another great reason to eat peanut butter for breakfast!
Often labeled as the ultimate “superfood”, quinoa contains the highest levels of protein of all grains, including all nine essential amino acids that the body can’t make itself. It’s a fiber-rich, gluten-free ancient grain that also contains generous amounts of complex carbs, iron and riboflavins, and enjoying a bowl of it will slowly release energy to refill your stamina and endurance reserves.
Quinoa also does an excellent job of boosting your antioxidant levels, being high in both manganese and copper, which support a healthy immune response, contribute to fat and carbohydrate metabolism and ensure that red blood cells remain in top condition. It’s also ultra-low in calories, making it a great way to satisfy your hunger without compromising your fat loss goals.
Simply cook up a cup of quinoa (it cooks in less than 15 minutes) and enjoy it as a side dish or add it to your salad. You can also mix it with nuts, berries and honey for a hearty energy-boosting breakfast.
Offering an optimal combination of protein and complex carbs, beans deserve their place on the menu of both vegetarians and carnivores. The high amount of fiber in beans promotes a slow and steady rise and fall in blood glucose levels, thereby stabilizing energy levels, which is exactly what you need to keep fatigue at bay. Beans are also a significant source of iron, magnesium, calcium, potassium and B vitamins, all of which are important for enhancing your metabolism and supporting healthy heart and brain function.
Beans come in a wide variety of colors and flavors and all of them make an excellent energizing addition to most types of meals. You can add them to tomatoes and vegetables to make a hearty bean stew, puree them to make an appetizing dip, add them to whole-wheat pasta for an Italian-styled dish, prepare a bean burrito, or simply toss a cup into your salad!
As you’ve probably noticed, nuts are the ultimate energy-boosting portable snack! They are an excellent source of plant-base protein and heart-protecting healthy fats, as well as crucial nutrients such as manganese, copper and phosphorus. Almonds, cashews and hazelnuts are also high in magnesium and fiber, with almonds also containing great amounts of vitamin B2, one of the eight B vitamins that help your body convert food into fuel.
Walnuts provide amazing amounts of the omega-3 fatty acid alpha-linoleic acid that fights heart disease, Macadamia nuts are packed full with healthy fats and protein and will give you an energy boost anytime you feel slow and tired, while pecans can supply your organism with more than 10 vitamins and minerals with powerful antioxidant properties.
To get maximum benefits, always opt for raw nuts. Keep a bag of mixed raw nuts in your purse or desk drawer and you’ll never run out of fuel!