Eating for Energy
Posted September 12, 2011 in Lifestyle
What freelancer couldn’t use more energy nowadays?
I know I sure could!
Imagine what you could do if you had just 50% more energy than you do now. That could mean getting 50% more work done in the same amount of time, or the same work done in half the time.
It could mean being able to pursue your hobbies, launch another stream of income, or simply be much nicer around your loved ones (because you’re not tired and grumpy).
It could mean being able to finish a project even if it means going on two hours of sleep, and still have your creativity intact.
For this post, I did some research on which foods can give us plenty of fuel for freelancing–and the rest of our lives.
I purposefully avoided caffeinated drinks and foods high in refined sugar. While coffee, energy drinks and refined sugar can give us a sudden burst of energy, consuming them in large amounts all the time can have a negative backlash on our health.
Refined sugar and simple carbohydrates, for example, will push your blood sugar level up and give you fuel for awhile. And then, your energy will take a dip and you’ll be sluggish, even sleepy.
So next time you need to work for a sustained period of time (isn’t that every day?), keep these foods in mind.
The 10 Best Energy Foods
Here are ten foods that will help keep your energy levels up:
- Peanut butter. Aside from being delicious and inexpensive, peanut butter is an excellent source of protein. Just make sure to avoid the kind that’s high in sugar, salt and other chemicals. Enjoy!
- Yogurt. This ancient food has good bacteria, plenty of nutrients and calcium. If you’re not too hot about the taste, you can stir in pieces of fruit, or sweeten it with some honey, maple syrup or stevia.
- Watermelon. Who could have known this popular summer fruit can recharge your body as well? Not only does watermelon have plenty of water, but it’s also rich in vitamin C and other vitamins and minerals that can help you combat fatigue.
- Berries. Berries are rich in nutrients, antioxidants and phytochemicals. They not only give energy, but they also help fight aging. Who doesn’t want that?
- Orange and other citrus fruits. Citrus fruits such as oranges, lemons and grapefruits provide vitamin C as well as minerals and fiber. Try not to peel away too much of the white bitter rind, because it’s got lots of good stuff!
- Oatmeal. Oatmeal has the type of fiber that keeps our blood sugar levels stable and whisks away bad cholesterol from our bodies. Aside from being nutritious, it’s great for keeping us “regular.” Old-fashioned oatmeal is best but, if you’re in a rush, quick-cooking oatmeal is heaps better than sugary cereals.
- Almonds. Did you know success guru Tony Robbins eats raw almonds for energy? Almonds are high in fat–the good kind, the one your brain needs to function at its best. But keep your intake of almonds to a minimum (a handful a day seems to be okay), especially if you’re watching your weight.
- Chocolate. Did I say no caffeine in this list? But chocolate manages to squeak into this list, and not only because I love the stuff. Turns out, chocolate has tyramine and phenylethylamine, compounds that can up our energy. The bad news is, chocolate does contain caffeine and we can’t eat it without some sugar. This means dark chocolate is your best bet, and even then, not too much of it.
- Lentils and beans. Lentils and beans are excellent sources of protein and fiber, which helps stabilize our blood sugar levels. Beans are also abundant in potassium and complex carbohydrates, which are the preferred source of energy, because they don’t cause a sudden dip in blood sugar levels.
- Water. And finally, water. Our bodies are made up mostly of water, and dehydration can cause mental fuzziness, fatigue, headaches, crankiness and other symptoms. When you start feeling any of these, drink a glass of water.
There you have it, the top 10 best sources of energy. In general, foods that contain water, complex carbohydrates, phytonutrients and fiber help sustain our energy. Which means more work done and a higher quality of work.
Of course, getting enough sleep and regular exercise are necessary as well.
How Do You Power Up?
Can you think of ways to incorporate more of these foods into your daily life?
And how would your freelancing life improve if you had more energy?
Let us know your thoughts in the comments below.
Image by Perfecto Insecto
Related posts:
- How I Work Less and Accomplish More (by Managing My Energy)
- A Health Blueprint for Type-A Entrepreneurs
About the author: Lexi Rodrigo is the creator of The Savvy Freelancer, a blog that's all about achieving creative and financial freedom through freelancing. Check out Lexi's free guide, 31 Days to Start Your Freelancing Business (or Make Yours A Better One).
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24 Comments
Gold
September 12th, 2011 at 8:42 amWhat ever happened to the excess calories are stored on the body as fat theory?
David Y
September 12th, 2011 at 9:04 amThe best way to integrate these foods is by replacing the everyday snacks we tend to eat with healthier more beneficial alternatives, like what you have listed.
Lately I’ve been drinking quite a lot more fruit juice and exercising more as well as getting adequate sleep. So far, I have gained a tremendous amount of extra energy to power through my days. Truly enjoying getting even more done than usual.
Kayla Knight
September 12th, 2011 at 12:28 pmThis couldn’t come at a better time for me, it’s fair week here, and all fair food is definitely taking a drain on my energy! Staying healthy and eating right I agree is essential to being productive (along with working out and staying healthy in that way). Ever since I made an overhaul to a healthier vegetarian diet a couple years ago I’ve enjoyed waking up for work far more, and I get more done for sure. I have far more energy, and definitely don’t waste all my money on caffeine these days!
Lexi Rodrigo
September 12th, 2011 at 12:43 pm@Gold – Haven’t heard otherwise.
@David Y – Great advice, thanks!
@Kayla Knight – I’m an aspiring vegetarian/vegan, but it’s tough because I cook for an omni family.
Katie
September 12th, 2011 at 2:05 pmGold–your body stores fat when it thinks it’s going into starvation mode. Metabolism slows down if you don’t refuel your body with food, and will actually store and hold onto any extra body fat.
Here’s an analogy I always think of: your metabolism is like a fire. You need to keep adding logs gradually to the fire to keep it steadily aflame.
So my advice, eat 5-6 small meals every day (one meal should not exceed the size of your fist…that’s the ideal size of your stomach). And avoid any food that is white as in white sugar and white flour.
Matt Pritchett
September 12th, 2011 at 2:10 pmLexi,
We’ve been juicing for a few days now, and it has definitely improved my wife and I’s energy, and decreased our weight by a few pounds a day! We juice all kinds of stuff!
Ensemble
September 12th, 2011 at 2:29 pmawesome advice…didn’t knew about peanut butter and its advantages…but i agree on oatmeal and almond intakes they are damn good :)
Gold
September 12th, 2011 at 3:20 pmKatie- Where did that extra body fat come from???
Laura Spencer
September 12th, 2011 at 5:09 pmGreat post Lexi!
Here is what I have for breakfast nearly every morning: 1/4 cup plain yogurt, 1/2 cup berries (blackberries, strawberries, blueberries, or a mix), and a whole banana. Stick it in the blender and you have a great breakfast smoothie! :)
(When I’m really in a rush, though, I just spread peanut butter on a banana for breakfast. Also yummy…)
I’m surprised bananas didn’t make your top ten list. :)
Jonathan Búcaro
September 12th, 2011 at 10:46 pmI’m going to try Laura’s breakfast smoothie, but I don’t think I’m going to be full >.>
Catena Creations
September 12th, 2011 at 11:57 pmYou’ve listed some great foods. This year I’ve been focusing on eating more protein and fewer high-carb foods. The proteins keep you fuller longer and avoiding high-carb foods keeps your blood sugar from spiking, then dropping.
Issa @ Ajeva
September 13th, 2011 at 2:14 amThanks Lexi for this list…though I’m not really a huge fan of peanut butter. I’ve been trying to go down the vegetarian lane, with little luck. As for my energy source, I take a tbsp of extra virgin coconut oil, each meal time, to rev up my metabolism.
Nathan
September 13th, 2011 at 11:20 amI eat pretty healthy but as long as you’re not drinking it every day (more like once a week), a strong coffee really kicks me into overdrive and keeps me on point.
Other than that, a healthy, big breakfast and a dose of sunlight give me a good boost of energy.
If you’ve seen Bradley Cooper’s recent “Limitless”, it’s kinda like that for me but in a considerably tame way. Good movie, by the way.
Matt
September 13th, 2011 at 12:18 pmI drink lots of water and eat a organic PB&J for lunch.I also take a natural supplement that Dr. Oz talked about on his show. http://shop.wholelifestyle.co/products/nutrilite-rhodiola-110-supplement
Daquan Wright
September 13th, 2011 at 12:19 pmI love to drink water and eat veggies. :)
I’m not buying much because I’m not working right now, but I agree with that list of foods. Generally, I try to eat cereal/fruit in the morning and veggies later in the day. I love peanuts too.
Bakari
September 14th, 2011 at 1:09 pmGreat list, Lexi. I’ll be adding these items to my grocery basket.
Lexi Rodrigo
September 14th, 2011 at 3:12 pm@Matt Pritchett – I used to juice a lot too and really liked it. I especially like the juices that are for specific illnesses/symptoms like if you’re feeling like you’re coming down with a cold. I need to get back to juicing!
@Laura – I cannot stay full on smoothies! It just doesn’t count as a meal for me. Snack, yes, but breakfast, no. Maybe I eat too much ;-D I love bananas, we eat it every day and I was also surprised it didn’t come up on energy-giving food lists more often.
@Catena Creations – I don’t believe in low-carb diets. Our bodies need carbs to convert into energy! I do believe we should focus on carbs with low glycemic index, which means they don’t cause a spike in blood sugar. Some call them “good” carbs, others “complex” carbs. I think the GI gives us an objective way to judge our carbs :-D
@Issa @Ajeva – I agree with the coconut oil, except it’s really tough to take in! I’ve replaced cow’s milk with coconut milk beverage, which has really great flavor and texture. I used to make my kids drink coconut oil when they were sick. Thanks for reminding me!
Sarah @Your Healthy Home Biz
September 14th, 2011 at 10:28 pmLexi, what a great list. It’s almost exactly like mine:
http://www.yourhealthyhomebiz.com/8-healthy-snacks-that-will-keep-you-going
I didn’t have watermelon down but it’s become a favorite – esp. after some research showed me that not only is it refreshing but packed with B vitamins (and for the guys – lycopene and arginine!).
Eating right has been absolutely crucial for me to keep going when I’m working. I can really feel the difference when I cave into sweet carb cravings!
Nikhil Malhotra
September 17th, 2011 at 2:32 pmWow…What a list.I dont think I can make all these a part of my regular diet but yes few of these can work for good…Thanks for sharing:)
Yuri Elkaim
September 19th, 2011 at 11:54 pmGreat post Lexi. When it comes to eating for energy I would definitely focus on eating more greens than anything else.
Simply adding a green smoothie, green juice, and/or a salad to your daily diet can make the world of difference to your overall energy and health.
Here’s my personal favourite green smoothie:
1 head of romaine lettuce
1 apple
1 banana
1 pear
1/2 handful of parsley
2-3 cups of water
Juice of 1/2 lime
Enjoy and keep up the great work!
Matt Cruz
November 22nd, 2011 at 8:48 amAwesome. I recommend tailoring different juices. My favorite energy recipe – I have a glass of this every morning and it’s better than coffee – is the following
2 apples, peeled cored 1 stalk celery
1 handful parsley
2 handfuls spinach
half a mango
This recipe contains the nutrient niacin which is is known the energize you. As well as preventing a waste of energy by keeping nervous system healthy and your digestive system running smoothly.
Brian- Raw Food Diet Way
January 19th, 2012 at 5:45 pmMy favorites are raw food smoothies. They take literally just a few minutes to prepare and pack a huge nutritional punch.
http://www.rawfooddietway.com for a free smoothie guide
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