Energy boosting foods

Hi guys,

So one of the things people ask me about probably above anything else is how they can have more energy and not get tired during the day or spend there precious time on the weekend recovering from a really busy week.

I’ve already shared some of my thoughts about how to eat for energy in a couple of other blog posts “How to eat for energy 1 & 2” both of which are linked below.

https://thenutritionistfoodie.com/2017/10/23/featured-content/

https://thenutritionistfoodie.com/2017/10/30/featured-content-2/

Today I wanted to talk about how the body’s mitochondria work and how we can really ensure they are well fuelled in order to function optimally.

So what exactly are mitochondria? Mitochondria are part of every cell in the body and are essentially like tiny factories. There job is to take food and oxygen and turn it into a form of energy that the body can use.

You can imagine food as fuel mixed with oxygen would make a fire and this is pretty much what happens in our body…..but when you think of a fire you also think of how much smoke and waste materials are left behind.

The body is no different and all the waste that is left behind are called free radicals. Energy production is a hugely nutrient dependent process and we require lots and lots of antioxidants, vitamins and minerals to counteract the production of energy.

The most symptom mitochondria functioning sub optimally is fatigue. 

But there are lots of therapeutic foods we can include in our diet to help support mitochondrial function some of which i’ve listed below:

  1. Almonds – serving size (6-8 great as an afternoon snack) or you could add to a homemade granola.
  2. Avocado – half an avocado on sourdough toast with poached eggs for breakfast sprinkled with a good sea salt/pink Himalayan sea salt or half an avocado as a snack sprinkled with some chilli flakes and salt.
  3. Beef preferably grass fed/organic.
  4. Berries – all types (raspberries, strawberries, blueberries). In porridge or in Greek Yogurt with some good quality granola as an afternoon snack with a handful of almonds, in smoothies (frozen is fine if fresh is out of season).
  5. Broccoli & cauliflower – Whizz up some broccoli florets in a nutribullet to make broccoli rice. You can mix half and half with brown rice if you like. Fry in a pan with a little coconut oil. Baked turmeric cauliflower is also a lovely option. Toss cauliflower in some coconut oil and turmeric and roast with red onion. For added texture add some flaked almonds towards the end of cooking so they can toast for a few minutes.
  6. Coconut oil. Replace cooking oil with coconut oil.
  7. Green tea
  8. Pomegranates – great in salads or as a snack
  9. Wild salmon
  10. Spinach – great in smoothies or fried in a little butter with mushrooms and eggs for breakfast.

I hope this helps you and thanks for having a read

Have a great week

Lauren

 

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