Fight Fatigue- Without Coffee

Finals Week is coming and at some point, we will all be needing to reach for that cup of coffee to boost our energy to keep hitting those books. For those who dislike coffee it seems as if there are fewer options to help get that burst of energy. Fortunately for them and anyone who is generally interested in kicking the bad coffee habit, I have written a list of foods that can give you energy and the coffee alternatives that boost us naturally (no adrenaline crash)! Time to wake up and smell the coffee substitutes!  

I did research and found Stephanie Middleberg’s, the founder of Middleberg Nutrition, website where she suggested some healthier alternatives!

Hydrate

The adult human body is 60% water. It is important to replenish it constantly. Water is essential for keeping our energy levels up. Instead of reaching for that cup of coffee as a booster, reach for a small healthy snack and water.  

Stabilize Your Blood Sugar

When our body is tired, we tend to crave for sugar foods, however this is makes our fatigue worse because of the crash after. It is essential to keep your blood sugar stable throughout the day because it contributes to maintaining consistent energy and stabilizing your mood. To stabilize your blood sugar, Middleberg suggests the following (Source: MyDomaine):

  1. "Have a breakfast rich in what I call the two P’s— protein and produce—in the morning. This is when our blood sugar is the lowest, and if you break your fast with sugar, it can increase your hunger hormone ghrelin. This leads to increased hunger and blood sugar issues during the day. Protein will keep your appetite and energy consistent throughout the day. Examples include eggs, full-fat plain yogurt, nut butter, and smoked salmon."
  2. "Have a protein and a fat with every meal, including your afternoon snack. Think apple and almond butter, cheese and crackers, hummus and veggies, avocado and toast, smoothies, etc."
  3. “Include full-fat products. Fat fuels metabolism and helps you absorb key fat-soluble nutrients. The more nutrition your body absorbs, the better your energy will be."
  4. “Weed out processed foods and artificial sweeteners. Party season means a lot of convenience foods, so watch out for junk filled with sodium and processed ingredients that make you feel bloated and fatigued. Artificial sweeteners also wreak havoc on your body leading to digestive issues, skin issues, headaches, and a sluggish metabolism."

 

Boost Your Energy Naturally

Here are a few snack alternatives that can deliver on the promise of boosting your energy in times of need.

Kiwi: A great source of vitamin C, fiber and minerals potassium and magnesium. Kiwis provide quick energy through their natural sugars and their high fiber concentration.

Brazil Nuts: Brazil nuts contain selenium which has been shown to decrease levels of depression, anxiety, and fatigue.

Sesame Seeds: These seeds are rich in magnesium, calcium, and protein. Add this into your salad, smoothies, or toast.

Green Leafy Vegetables: Greens are rich in folate, which has been shown to help aid the production of dopamine.

Squeeze a Lemon: Lemon is popularly known to cleanse the body; some theorize that it creates alkalinity in the body, a holistic way to aid digestion and release toxins.