5 Foods You Should be Eating for Increased Energy, Clarity and Focus
When I was in grad school, I realized one day in horror that I was spending $150 a month (if not more!) at coffee shops.
As a girl on a budget, this was a problem.
But as a busy student, I didn’t see any other way around it.
I brought my coffee from home in the morning. It was the 2pm and 7pm crash that was doing me in me.
Without fail, every day around 2 or 3pm my energy would tank.
The caffeine buzz I’d been working on all morning had worn off.
I was foggy headed and staring at my computer screen without making any progress.
My anxiety started to creep in and whisper all kinds of thoughts of not being smart enough, productive enough, or just normal enough.
I needed to get my work done. I needed to be able to keep up with everyone else. And I needed to shut that voice up.
The only logical solution was to walk over to the coffeehouse and grab a latte and a bar of chocolate. Or a muffin. Or a cookie. Or two cookies.
Sound familiar?
I now know that I was SO not alone - we all do it.
MOST people are plodding through the day feeling groggy, not quite awake, nervous, unconfident, and not even remotely able to concentrate.
Throw a layer of depression or anxiety on that and food becomes a quick fix.
We reach for pots of coffee and cups of tea.
We shamefully give in to energy drinks when we really need it, or we search for fancy supplements that promise to wake us up.
And almost every woman I know reaches for sugar or alcohol to power through, to feel a little sharper and alive and a little less foggy and anxious.
The thing is (I know you knew this was coming)....while cravings for caffeine and sugar are perfectly normal, they are usually the last thing that our body actually needs.
You’re feeling exhausted, burnt out, irritable and foggy for a reason.
Not because you’re broken, or there’s something wrong with you - because it’s your body’s way of screaming at you that something has to change.
Because even though most people feel that way - it’s NOT normal.
You were designed to wake up full of energy, to have crystal clear focus and concentration, to feel steady and energized throughout the day.
You can, and you deserve to wake up feeling calm, clear and wildly energized.
The good news is the solution is delightfully simple.
Start adding in the foods and nutrients that your body REALLY needs to thrive.
That’s it.
You don’t have to focus on cutting things out or make things complicated - you can start by adding in a few essential foods to your diet.
Here are my top 5 energy, clarity and focus boosting foods to start adding in today:
1. Fat fat fat fat and more fat.
I know.
You’ve been told for years that fat will make you fat.
I’m here to tell you that healthy fats are a VITAL part of a healthy diet.
A diet rich in healthy fats ensures that your body as the building blocks for essential hormones, your brain, and to absorb essential fat-soluble vitamins - all critical mediators of brain fog and energy.
Eating fat with your meals also helps to even out the blood sugar roller coaster that’s causing your post-lunch energy crash.
Healthy fats are foods like nuts, olives, olive oil, seeds, eggs, avocado, coconut oil, fatty fish like salmon and sardines, algae, flax and chia seeds, and hemp.
2. A colorful array of veggies and fruits.
I’m talking at almost every meal and snack.
The fiber, antioxidants, vitamins, and minerals allow for optimal physical and mental functioning.
PLUS prebiotics found in fresh produce are the optimal food source for all the good bacteria in your gut that are strong influencers of your mood and energy.
3. Quality protein.
Eating enough protein (whether from animal or plant sources) ensures that you’re getting all of the essential amino acids.
Amino acids are vital for building cells, repairing tissues, and balancing hormones and enzymes.
Eating protein also balances blood sugar helping you to feel calmer, clearer, and more energized all throughout the day.
Don’t be afraid to think outside the box here!
Eating protein with every meal doesn’t have to mean steak, chicken, and more steak.
Lentils, tempeh, edamame, chickpeas, spirulina, quinoa, beans, and veggies are all fantastic sources of plant-based protein.
Protein also helps to regulate blood sugar.
4. Matcha
I will always be a coffee girl at heart, so I’ll never tell ya that you’ve got to cut it out completely.
But adding in matcha to your day instead of your 2nd (or 3rd or 4th) cup of coffee can be an excellent pick me up without the crash.
Matcha has 3x the number of antioxidants as regular green tea and less caffeine than coffee.
It’s also rich in L-theanine, an amino acid that may promote a "calming alert" effect on the nervous system.
Brew with water + a splash of your favorite milk + a scoop of collagen for extra goodness.
5. Bone Broth
Bone broth is a power food when it comes to healing your gut. A happy gut = a happy brain.
Bone broth has a high concentration of collagen which helps to heal the gut and reduce intestinal inflammation.
It’s also rich in healing amino acids like proline and glycine that can improve your immune system functioning and help improve memory and concentration.
Add your broth to soups, smoothies or sauces or heat up a cup and sip throughout the day with a little lime, sea salt, and cilantro.
Reaching for more coffee, energy drinks, or fancy supplements hasn’t been working for you.
If you’re tired of feeling exhausted, burnt out, irritable and foggy, try something new.
Commit to incorporate these 5 foods into your diet for just the next week, and I can GUARANTEE that you will start to notice a difference.
Try it and let me know what you notice!
Your fired up and ready to go coach,
Julia