Tessa Spencer, The Superfood Pharmacist
5 Superfoods to Boost Energy (Caffeine Free) *How To Get More Energy* by A Certified Nutrition Coach
Doesn't All Food Boost Energy? Well yes, but in different ways. Water, park chocolate, oatmeal, beets and foods high in iron tend to boost our energy a little more than others. And foods like sugary drinks, candy, and pastries put too much sugar into your blood too quickly, which causes an energy crash leaving you tired and hungry again. So let’s dive into my favorite 5 superfoods to boost your energy and make sure to stick around till the end for 2 bonus tips on how you can use your diet to improve your energy and decrease fatigue and the 2pm crash.
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DISCLAIMER: This video content is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be considered as providing medical advice, diagnosis or treatment. The Superfood Pharmacist has used all reasonable care in compiling the evidence-based information but make no guarantee as to its accuracy. You should consult with your health care provider in regards to any medical concerns you may have.
LINKS:
– My favorite water bottle (literally have so many of them): https://amzn.to/38IIuKL
– TerraSoul Cacao Powder: https://amzn.to/3pXEVrv
– Vegan nice-cream recipe from FOK: https://www.forksoverknives.com/recipes/vegan-desserts/mexican-chocolate-nice-cream/
– Beetroot for Athletic Performance and Reducing Exercise-Induced Muscle Soreness: https://youtu.be/iUKzuMbv3lw
– Iron Supplement: Harmful, Helpful or Hoax? How To SAFELY Get Enough Iron and Avoid Side Effects: https://youtu.be/Z7k55sAhD_E
#TheSuperfoodPharmacist #TessaMariePharmD #HolisticHealthSFP
REFERENCES:
* https://pubmed.ncbi.nlm.nih.gov/22716932/ (water)
* https://pubmed.ncbi.nlm.nih.gov/24480458/ (water)
* https://pubmed.ncbi.nlm.nih.gov/24480458/ (water)
* https://pubmed.ncbi.nlm.nih.gov/7153912/ (water)
* https://pubmed.ncbi.nlm.nih.gov/20336685/ (water)
* https://nutritionj.biomedcentral.com/track/pdf/10.1186/1475-2891-9-55.pdf (chocolate)
* https://pophealthmetrics.biomedcentral.com/track/pdf/10.1186/1478-7954-5-6.pdf (chocolate)
* https://pubmed.ncbi.nlm.nih.gov/%208751435 (chocolate)
* https://fdc.nal.usda.gov/fdc-app.html#/food-details/573252/nutrients (oatmeal)
* https://pubmed.ncbi.nlm.nih.gov/18633670/ (oatmeal)
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421128/ (oatmeal)
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/ (beets)
* https://pubmed.ncbi.nlm.nih.gov/24089377/ (beets)
* https://pubmed.ncbi.nlm.nih.gov/23580439/ (beets)
but tessa doesn't all food give you energy well yes but in different ways water dark chocolate oatmeal beets and foods high in fiber tend to boost our energy just a little bit more than others and foods like sugary drinks candy and pastries put way too much sugar into your body way too quickly which causes you to have an energy crash leaving you tired and hungry again in this video i'm gonna dive into my top five superfoods to help kind of boost that energy and make sure you stick around until the end because i'm giving you two little bonus tips on how you can use diet to improve your energy and decrease fatigue so you don't have bad 2pm crash what's up superfoodies my name is tessa i'm a licensed pharmacist certified nutrition coach and personal trainer and if you guys have been here before or seen my other videos i love using superfoods supplements lifestyles changes alternative therapies to manage and prevent chronic disease as well as just live your happiest healthiest lives so let's get into it so number one water so water i guess not necessarily a food but water is by far the number one nutrient in our body studies have suggested that proper hydration may lead to a lower risk of heart disease and cancer our brain is 75 water so even if we get dehydrated did you know that our brain actually shrinks a study in 2013 showed the effects of even mild dehydration or increased sleepiness and fatigue lower levels of bigger and alertness but as soon as you give them water these effects on alertness happiness and confusion were immediately reversed but to get that hydration a little bit faster cold water absorbs into our body faster by about 20 percent than warmer water so make sure you're getting the recommended daily intake of fluids which is about 11.5 cups or 91 ounces for women and then around 15.5 cups or 125 ounces of fluids for men i will link my favorite brand of water bottles down below in the description who doesn't love a freaking cute water bottle i have like 12 of them the next one is dark chocolate yes you heard me riot chocolate a randomized double-blind placebo control crossover trial studied chocolate versus placebo and those experiencing chronic fatigue syndrome the placebo that they had so basically placebo means that they weren't taking anything it was a chocolate that they used that had comparable amounts of sugar and fat but it didn't have any cacao solids so any of the phytonutrients that dark chocolate has i will tell you i'm always skeptical of industry-funded research but it was actually a pretty good study i had to give it to them and there was a significant improvement in symptoms of the chocolate group meaning it was actually the cacao phytonutrients that were helping improve those symptoms now i don't recommend eating three chocolate bars a day like they did in the study but you can get the equivalent dose in the cacao solids by consuming two and a half tablespoons of organic cacao powder my favorite one is linked below in the description for you guys so you can put it in coffee you can make a chocolate smoothie you can even make like a low-fat low-calorie vegan chocolate ice cream the next one is oatmeal so oatmeal is a whole grain cereal providing long-lasting energy it contains the soluble fiber that forms this thick gel presence of this gel in the digestive system delays stomach emptying so it like kind of delays digestion and the absorption of glucose into your bloodstream allowing for this sustained energy release the next one is beets yes dwight schrute was onto something with his beet farm beets have recently gained popularity due to their ability to improve energy and endurance especially in athletes nitrate which is a compound that is fined in high amounts in beets and in beet reduce help increase nitric oxide production which improves blood flow which then allows for increased oxygen delivery to our tissues so then this effect then increases energy levels especially during athletic performance additionally beets are packed with carbs and fiber once again allowing for that sustained energy boost to learn more about the power of beets and how you can consume them to increase athletic performance muscle endurance and decrease exercise induced fatigue check out the video that i've also linked below in my description and the last one is fruits high in iron so iron deficiency can cause low energy levels fatigue and poor concentration your body needs iron to produce hemoglobin it's this protein that transport oxygen to our body cells to our tissues to produce that energy iron rich foods like peaches apricots and watermelon and then adding foods that are high in vitamin c such as apples oranges pineapples and raspberries to your diet help absorb the iron within those iron-rich foods and of course dark green leafy vegetables those are also pretty much a number one source of iron within the plant food group iron deficiency is actually very common especially in women's i will say that taking an iron supplement is not really the best option if you want to learn more about iron supplements you can check out the video i've linked below in my description really important especially for this one that if you believe that you have low iron levels that you go in and you get checked like you actually physically go measure the iron in your blood so you can have a little bit more direction on the specific treatment that is going to be best for you so now for my two bonus tips bonus tip number one eat small frequent meals when energy is an issue it's better to eat small meals and snacks every few hours than three large meals a day this approach can reduce fatigue because our body needs kind of this steady supply of nutrients some people begin to feel really sluggish after just a few hours without food so it really doesn't take much to feed your brain a piece of fruit maybe some trail mix things like that is adequate and the second one kind of relating to that is smaller is better especially when it comes to lunch researchers have observed that circadian rhythms of people who eat kind of a lot at lunch typically show more of this pronounced afternoon crash or energy slump there are a lot of different reasons for this but i think the main one is because digestion actually takes a lot of energy think of how you feel after a large meal thanksgiving or christmas or even a large meal at a restaurant it's because digestion requires a fair amount of energy to process and break down food to do this your brain diverts most of your body's energy to focus on digestion so to digest a large meal that you just ate i mean your body will have to spend a lot of time and energy as it breaks everything down which will well i mean definitely in my case leaves you feeling tired sluggish like you just want to take a nap the last thing of course if you do decide to supplement with anything consult with your healthcare provider with your pharmacist we just want to make sure that you're supplementing safely because i don't know your health history however in saying that if you do want to work with me if you do want me to know your health history to make recommendations to you i utilize my pharmacy knowledge my personal training and nutrition coaching for those who want to participate in my 12 week lifestyle revamp program remedy and i also have a whole bunch of different other services including supplement consulting and decide what supplements might be really beneficial for you to kind of get you to that next level of health and wellness if you want to work with me i've also linked my website below in the description so send me a message on there and i would love to work with you one-on-one of course if you want more daily tips tricks hacks on all things wellness fitness nutrition check me out on instagram at the superfood pharmacist and of course if you have any questions leave them in the comments below send me a dm on instagram and i will do my best to create videos that you guys want to see all right guys once again thank you so much for watching this video i hope you found it helpful and we'll see you next time bye [Music] you
#Superfoods #Boost #Energy #Caffeine #Free #Energy #Certified #Nutrition #Coach
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