Boost Your Energy and Fight Fatigue with These Delicious Foods!

Transition to Fall Got You Feeling Blah?

When September and October hit, I feel like people separate into two very different groups. You either jump into pumpkin spiced lattes with your jeans, flannel (are flannel shirts even IN this year?) and boots or you DON’T. Either way, it seems that as summer starts to wind down, many of us find ourselves dealing with a mix of lingering heat and the gradual shift towards autumn. Here in South Carolina, like many other locations, we get “fake fall” - and sometimes it’s more than once. I fall for it every time! Low humidity and temps cause this girl to come alive, set new goals and turn over a new leaf (no pun intended)! But this flip flop back and forth can be particularly draining, leading to feelings of fatigue and low energy. Fortunately, the right diet can play a significant role in balancing our ping-pong behavior and levels. Here are some foods that are especially effective at boosting energy and reducing fatigue during the late summer when you can’t decide if you should enjoy that latte hot or iced.

1. Watermelon

The name says it all! Staying hydrated is crucial for maintaining energy levels as even mild dehydration can lead to fatigue. Watermelon is composed of over 90% water, making it an excellent choice for quenching your thirst. Additionally, it contains vitamins A, B6, and C, as well as amino acids and antioxidants, which support overall health and vitality.

2. Leafy Greens

Leafy greens such as spinach, kale, and swiss chard are packed with nutrients that are essential for energy production. They are rich in iron, and helps prevent anemia-related fatigue. These greens also contain magnesium, a mineral that plays a key role in energy metabolism and muscle function. You can create a delicious salad with most of the foods on this list and be satiated until your next meal!

3. Berries

Berries, including strawberries, blueberries, and raspberries, are not only delicious but also loaded with antioxidants, vitamins, and fiber. The natural sugars in berries provide a quick energy boost without causing a spike in blood sugar levels. The fiber content helps regulate the release of sugars into the bloodstream, providing sustained energy. Berries are also high in vitamin C, which aids in the absorption of iron from plant-based foods, further helping to prevent fatigue.

4. Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are excellent sources of healthy fats, protein, and fiber. These nutrients work together to stabilize blood sugar levels and provide long-lasting energy. Nuts and seeds also contain magnesium, which helps convert food into energy and supports muscle function. A small handful of nuts is all you need (remember, even healthy fats add up) and can make a significant difference in your energy levels.

5. Quinoa

Quinoa (keen-wah) is a nutrient-dense grain that provides a good balance of carbohydrates, protein, and fiber. Its complex carbohydrates (those are the ones we want to eat) are digested slowly, providing a steady release of energy over time. Quinoa is also rich in iron and magnesium.

6. Yogurt

Yogurt is a great source of probiotics, which support a healthy gut and improve nutrient absorption. It also provides a good mix of protein and carbohydrates, which are essential for maintaining energy levels. The protein in yogurt helps to keep you feeling full and satisfied, while the carbohydrates provide a quick energy boost. Opt for plain, unsweetened yogurt and add fresh berries or a drizzle of honey for added flavor and nutrients. No dairy for you? I’m still searching for non-dairy yogurt that has as much protein as greek yogurt, but there are some out there that are worth the price. I’ll even add collagen to my yogurt or PB Fit to give it a little extra.

7. Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemons are packed with vitamin C, which is crucial for reducing fatigue and boosting the immune system. The natural sugars in citrus fruits provide a quick energy boost, while their high water content helps keep you hydrated. Starting your day with a glass of water infused with lemon or enjoying a citrus fruit as a snack can help keep your energy levels up during the late summer days.

It’s important that we make the transition into fall an easy one because you know what’s coming shortly after…. WINTER! And the winter blues can be the worst! So let’s arm ourselves with delicious foods that foster an energetic life and carves a pathway for a healthy lifestyle year round!

Do you need help balancing your nutrition with your goals? Or an accountability partner to keep your promise of healthy meals and an active lifestyle at the top of your list? My Health Coaching sessions are exactly what you need. I’d love to hear from you! Contact me today and let’s go!

Coach Ditty