Who hasn’t experienced the dreaded mid-day slump? You can prep in advance for the day as much as you want, but at some point, that energy will eventually run out. If you find yourself in need of a natural energy boost without wanting to rely on coffee or preservative-packed energy drinks, never fear!
There are plenty of foods out there that can give you the energy hit that you need to take on your day without a massive sugar crash a few hours later. Here at Over Easy, we’re pretty much experts on the stuff, so we’re here to share a few solutions to fight fatigue in a natural way.
We can’t say enough good things about bananas. Not only are they are a quick, easy, nutritious snack on the go (they even come in their own wrapper!), they are generally considered one of the best foods you can eat to help boost your energy level.
Bananas have a unique combination of the good type of carbohydrates, fiber, and multiple vitamins and minerals that are essential to providing the body with energy. While some people talk smack about them because of their carb and sugar levels, the types found in bananas are the natural kind that our bodies need to stay healthy. They’re also jam-packed with fiber, which can keep you feeling full for much longer after eating, not to mention that they taste freaking amazing. Bananas are basically a perfect food.
That’s why we chose to include them in our banana nut breakfast bars. They have all the energy-boosting potential you need without the downsides of unnatural products. Fresh or dried, bananas shouldn’t be left out of any energy-boosting food plan.
Peanut butter has been a not so well kept secret among athletes for a long time—it isn’t just for kids! Peanut butter is a great way to provide your body with a natural fuel source to help power it the entire day.
The only problem with peanut butter is sourcing it. While there are plenty of commercial brands out there, they also tend to be full of unnecessary sugar and preservatives. But peanut butter, and other nut butters like almond and cashew, don’t really need any help to taste delicious. Plus, adding sugar takes away from the crazy nutritional value of nut butters.
Instead of a quick, cheap energy boost, the combination of healthy fats, fiber, and protein gives the body a slower, more sustained source of energy. Vitamins and minerals like folic acid, niacin, and vitamin E also work to help convert the foods you eat into energy while also keeping you feeling full much longer than other snacks do, leaving you satisfied and licking your lips.
The best part about peanut butter is that it is incredibly adaptable. We’ve included it in our peanut butter breakfast bars, but it can just as easily be added to a smoothie, cooked into a curry, or even eaten directly out of the jar. We won’t judge.
Eggs (especially egg whites) are another great, natural source of energy. They’re a simple-looking food that has kick-ass benefits at all times of the day and not just at breakfast time.
Eggs are full of protein, as well as things like riboflavin, potassium, and other healthy vitamins and nutrients. They are also naturally low in calories, carbohydrates, and sugar. Not only do they provide a great start to any day, but you can easily incorporate them into any recipe, sweet or savory! They’re basically more flexible than Simone Biles. Look for cage-free eggs to help keep your energy boost as ethical as possible, too—who says you can’t be as well rounded as eggs are?
Oats are considered a complex carbohydrate. This means that they are full of things like nutrients and fiber, which gives the body an energy source that they can access all day long. Instead of a quick energy burst, oatmeal provides a sustained release that keeps you feeling like you are at the top of your game without having to deal with a sugar crash midway through your day. Carbs aren’t always bad, people!
Oatmeal is also an incredible weight loss tool. It keeps you feeling full for much longer than other breakfast choices, like toast or a sugar-filled frozen pastry. It does all this while also helping to lower blood pressure and cholesterol. Just dress a bowl of oatmeal up with some of the other foods on this list, like dark chocolate, walnuts, and bananas, and enjoy a tasty, energy-boosting alternative to some of the far more unhealthy options out there. They’re also a major component of our breakfast bars—hey, we told you we were putting the good stuff in there.
While there are plenty of nuts out there that are great for a boost of energy, walnuts are on a whole other level.
Most of this is because walnuts are full of omega-3 fatty acids. Although the idea of a “fatty” acid providing you with energy may seem weird at first, the specific kind that walnuts contain really is the good stuff.
Alpha-linolenic acid, more easily referred to as ALA, is used by the body for many functions, specifically as a way to collect the energy and nutrients from the other foods that we eat and convert them into energy that our bodies can use. It is also essential in the way that our mitochondria work and process, which, as you may remember from high school science class, are our cells’ powerhouse (And before you ask, yes, that is pretty much the only thing we remember from 9th-grade bio class).
Although nuts have fat in them, it’s a healthy type of fat that’s good and necessary for the body. It helps not only satisfy our hunger response, but it also keeps us feeling full longer. So, the next time you’re feeling sluggish, consider grabbing a handful of walnuts!
If you’re in need of a quicker boost of energy but want to avoid eating unhealthy, artificial products, dark chocolate is the way to go.
While other types of chocolate, like semi-sweet or milk chocolate, may provide your body with a brief hit of sugar that can make you feel like you have more energy, only dark chocolate really gives your body the energy boost it needs without all of the added sugar.
Dark chocolate is full of caffeine and antioxidants that help fight fatigue in the body. It does this in a much more natural way than the other types of chocolate out there and is actually good for your body! The best part is, most children aren’t big fans of dark chocolate, so they’ll likely stay out of your stash—it’s a win-win!
Before you start chowing down, remember that dark chocolate should always be enjoyed in moderation. Unlike many of the other foods on the list, too much can be a bad thing. And, although the sugar levels in most dark chocolates are far lower than the other options, diabetics should try to avoid it as much as possible.
Yes, we know that water is not a food. But it is one of the best ways that you can maintain your health as well as your energy level throughout the entire day.
Instead of reaching for one of those unhealthy energy drinks, grab a glass of water the next time you’re starting to feel sluggish. One of the major causes of fatigue is actually dehydration, which slows down the functions of the body in an attempt to save water and preserve the cells—including your brain function. Drinking water and replenishing the system can help fight that fatigue and give you back your energy, not to mention keeping your brain running at all cylinders.
Our bodies need around 15 cups of water every day to function. Focusing more on your water intake, in addition to the foods you choose to put in your body, can help maintain your energy level, keep your skin glowing, your kidneys functioning, and your body hydrated.
When choosing what you put in your body, especially on those days you really need a boost of energy, think it out before you grab a snack. While it’s tempting to grab an energy drink or that third cup of coffee, treat your body right by making healthy choices.
That’s why we worked so hard crafting our Over Easy breakfast bars. In fact, we worked so hard making them that we literally needed to eat one to keep going. Try one out today, and give your body the nutrition it needs to power through the day without hitting that mid-day slump.