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Let’s start the year with new foods habits.

Ones that help us eat and be more energetic all day long. Healthy foods are the cornerstone to your hygiene and overall condition so let’s take a look at the foods that can make you feed better and recharged in 2019.

Obviously this is not an exhaustive list.  If you are curious, make sure you register on www.Okaya.me and subscribe to our mailing list to get an update when we review tools that help you defeat fatigue.

Let’s face it, most food lists suck and rather than telling you what you should eat, let me tell you what I do, why, and how it has helped me.

Changing my eating habits started last year and has helped me in multiple ways.  Yes, I feel better but I also improved my fitness levels and my cognitive levels.  My body and brain were improving!  I am now more energized throughout the day, and these changes help  me sleep better.

   Let’s go through a sample day.  Skipping meals is not a good idea, despite all the current diet fads. And it turns out that small light meals are better than eating a whole meal twice a day.

  • For breakfast I go with granola combined with a vegetal milk (soy or almond) and some fruits.

Think of the meaning of the word breakfast;  You break the fast of the a long-night without eating which is way it’s good to have a good breakfast and drink plenty of fluids.

However, make sure you do not eat food that contain too much sugar or it will make you sluggish throughout the day.

You can even create your own granola by mixing different seeds (Chia, oats, nuts) with some honey, dried fruits and a flavor base (like cinnamon or vanilla).  For the chocolate lovers, adding some black chocolate chips can be nice.  Put it all in the over for half an hour and you are good to go.  It can be stored for several weeks.

Seeds contain good sugar and fats.  Plenty of Vitamin E and magnesium as well.  Seeds will give you all the energy you need for the day.

For those of you who have a salted tooth, then an avocado toast with some eggs and low fat meats are excellent options.

  • Mid morning I often eat an apple during one of my pauses. 

It is a fiber-rich fruit so it takes longer to digest but still gives me plenty of energy.  And remember what our grandma’s used to say: An apple a day keeps the doctor’s away”

  • Lunch can vary quite a bit. 

I aim for light lunches because digestion will make you more tired. So I go for easier to digest items such as a salad make with avocado, kale, tomatoes, salmon, pine nuts, and cheese. 

Avocado is filled with magnesium and vitamins which are great energy boosters.  A piece of fish bring your brain energy. Kale is known as a superfood charged with minerals, vitamins, and calcium.  Put them all in a plate and you’re guaranteed to have a good day.

Quinoa or lentils are good lunch options as well.  Quinoa is rich in carbs and proteins and this miz will give you enough energy until you next meal.  Lentils bring fibers and proteins and also help stabilize blood sugar levels, helping prevent the dreaded afternoon energy drop.

  • Mid afternoon I take a break to eat a little.

Bananas are known to slow down digestion. Some people like to add this to chocolate and dried fruits for a quick energy boost. 

  • Last but not least, dinner time! 

Sweet potatoes and red meat are a great combo.  You should always have a sweet potato in your kitchen!  It’s rich in carbs, loaded with beta-carotene (also known as Vitamin A) and vitamin C. Red meat contains large amounts of iron which can help fight iron deficiency and some cases of chronic fatigue. 

Make sure to drink plenty of water during the day (sorry, coffee or soda do not count).  Dehydration is one of the first drivers of fatigue so to feel good, make sure you drink plenty during the day.

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