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Looking for an energy kick? Skip the coffee
10 Caffeine-Free Breakfast Dishes That Will Boost Your Energy
Waking up in the morning is rarely — if ever — an easy task. Some of us can barely get out of bed without some caffeine, and for many people, drinking that first cup of coffee is the only way to start the day. But drinking caffeine-laden beverages isn’t the only way to give yourself a morning energy jolt. In fact, there are plenty of foods that you can buy at your local deli or diner that can give you that kick with no caffeine whatsoever.
Poor digestion can lead to an energy crash due to toxicity from the gut finding its way into the bloodstream. The probiotics in yogurt are essential for keeping that toxicity at bay by boosting the level of good bacteria in the stomach, and they can also help mend a weak immune system. And if fruit is added (especially bananas, which will help give you sustained energy throughout the day), it’s even better. Take the parfait over the top by buying one with shredded coconut, which contains a type of fat called medium-chain triglycerides, which turn into energy quickly and efficiently.
Eggs are high in iron and protein, two of the most important factors for sustained energy. And the choline, a type of B vitamin, in eggs is important for brain function. Add in spinach as well; the iron in it will help to keep your blood oxygenated, and it’s high in antioxidants and has been proven to make your muscles work more efficiently.
A Sandwich on Whole-Grain Bread
Whole-grain bread is the perfect storm of high-energy food: complex carbohydrates, vitamin B, fiber, and iron are all found in breads made with real, visible grains, including whole wheat, spelt, oats, and kamut. A couple of slices of whole grain bread will boost your energy and keep it going throughout the day. If you can add avocado into the mix it’ll be even healthier, because avocados provide slow-burning energy and make you feel fuller for longer.
If you can work smoked salmon into your breakfast (just not on a bagel!), then you’ll be giving yourself a boost of omega-3 fatty acids, which are great for circulation and brain activity — two essential aspects of energy production. Try it on whole-grain bread with avocado!
Eat a fruit salad for breakfast and you’ll be giving yourself a serious pick-me-up. Just make sure that the salad contains bananas (which give you sustained energy) and citrus fruits, which contain immune system-boosting vitamin C.
If your corner store sells breakfast cereals like Shredded Wheat, Fiber One, Raisin Bran, or Grape-Nuts, opt for those over the sugary stuff. Eating a high-fiber breakfast cereal instead of one that’s coated in sugar will provide you with far more useful energy. Bran flakes, for example, are full of iron, magnesium, and B vitamins (all of which provide energy), as well as lots of fiber, which will keep you feeling full longer and stabilize your blood sugar levels.
Order a bowl of oatmeal and your body will be thanking you all day. Instead of tiring you out, the high quantity of soluble fiber in oatmeal will raise your blood sugar slowly, keep it even for a long period of time, and then slowly lower it.
Whole-Wheat Pita and Hummus
Whole-wheat pita provides all the nutrients found in whole-grain bread, and the chickpeas in hummus help keep blood glucose levels stable and fend off a crash.