The next time your energy plummets don’t just run for the caffeine. There are many other options aside from coffee that can work well to give you a boost of energy. Here are 5 energy boosting foods:
Water: Water is responsible for moving all nutrients in the blood that we use for energy. Water also helps to get rid of waste and build-up that may lead to fatigue. The less water you have the harder it can be to metabolize your food and turn it into fuel. So always drink plenty of water throughout the day (minimum of 8 glasses a day.)
Quinoa: Quinoa is a gluten-free grain that has more protein than any rice or other grain. Quinoa can be a great replacement for wheat or refined carbs. Switching out a grain for quinoa can help your energy levels rise.
Celery: It may not be the most appetizing of the vegetable group but because it’s so light and full of water it can keep you hydrated and its fiber can help keep you regulated. You can even dip your celery in nut butter or almond butter to add healthy fats, protein and more energy boosting qualities.
Beans: Beans are a great source of energy. The body digests beans slowly so they’ll keep you full for longer while providing adequate energy that lasts and are packed with fiber to help you digest.
Spinach: Is there one thing spinach isn’t good for? Spinach is a nutritional powerhouse and can increase your energy levels. Spinach is packed with phytonutrients working as antioxidants that fight against free radicals all while nourishing your body.
Did you know? Not getting enough of your beauty rest could take a toll on your metabolism. Here are a few things you may be doing to slow it down:
Not Getting Enough Water: Your body needs fluids to perform all of its functions. When it’s not performing those functions as well, it’s not burning as many calories. Something else to keep in mind: A lot of the calorie burn from drinking water comes from your body working to bring cold water to 98.6 degrees—so drinking hot water with lemon or hot tea all the time won’t be as good at boosting your metabolism as cold water will.
Skimping on Sleep: People who are sleep-deprived on a regular basis tend to weigh more than those who get a good night’s rest most nights. Why? Research shows it can throw the hormones that control appetite out of whack, making you hungrier and causing you to eat more. Striving to get a good seven hours, no matter how hard it may be, will do wonders for your health and metabolism.
Cutting out caffeine: Sometimes caffeine gets a bad rap but it can actually give your calorie burn a slight boost. This doesn’t mean that you should start knocking back the stuff like water but if you’re already drinking green tea or coffee most days, keeping it a part of your routine could help your metabolism run at top speed. Check out how our SuperFan Brittany Rowley debunked the caffeine myth!
Too Much Cardio: You know that exercise is crucial for keeping your metabolism fired up, but if you swear by running or indoor cycling—and only running or indoor cycling—you’re not building the lean muscle that’ll really give your metabolism a boost. Start incorporating strength training into your workouts to up your calorie burn even more.
One of my favorite ways to workout is by doing high intensity interval training. It instantly gets your heart pumping and your sweat dripping and will keep your body burning calories for up to 48 hours after you finish! Who wouldn’t be a fan of that? Many gyms now offer HIIT classes and I recently found my new favorite spot to workout! It’s called The 12, where you perform four series of mini workouts at your peak performance! You go as hard as you can for a bunch of short bursts and you walk out of the class feeling like a rock star! So if you’re looking for the next great way to whip your body into shape for bikini season, try HIIT! You will be sore, but you won’t be sorry!
Tips from Naturade:
Never go into any workout without warning up, doing so may result in injury. Do warmups that will get your heart rate up and prepare your body for work.
Use a timer with sound
Time your intervals to ensure that you’re staying on track and working to your full potential.
Bring the intensity
It’s called “high intensity interval training” for a reason! During active periods make sure you are working as hard as you can while maintaining proper form and during your rest intervals make sure you are powering up for your next set.
In order to get the most out of your workout you need energy to burn. For high intensity, quick workouts, eat something that is easily digested 20-30 minutes before you train. A smoothie or shake with VeganSmart can power you through HIIT workouts! Learn How to Build the Perfect Smoothie
Don’t have a personal trainer? No problem. There are so many simple things you can do to get fit and healthy on your own. Try these 4 things:
Related: 6 Power Foods You Should Be Eating
What you eat is always the most important. Trainers and nutritionists alike will stress the importance of meal prepping to ensure that you’re getting enough healthy nutrients throughout the day without cheating yourself.
Our phones are always in the palm of our hands, so why not make them useful to our health. Of course this app won’t replace having a trainer, but it is the next best thing. Try one of these Top 10 Fitness Apps to Keep You Motivated!
We know you’ve been seeing this acronym everywhere and its for good reason! Swapping out your long and moderate workouts for a high intensity interval training will help you get fitter sooner as long as you put in work!
When they told us to eat our veggies as children, they were just trying to prepare us all for the real world. Having enough vegetables on a daily basis is extremely important to your diet and staying fit. You should be consuming at least 2-3 cups of vegetables daily.
Try this healthy recipe for meal prep: Vegan Lettuce Wrap Recipe
It’s been going around recently that caffeine is NOT good for you. Let’s put that myth to rest. TOO MUCH caffeine is bad for you. In moderation, it serves to activate brain functions, stimulate your nervous system and help it fire better, helps you focus, gives you clarity, and boosts your metabolism. These are all benefits of drinking caffeine, but don’t be fooled, not all caffeinated drinks are good for you.
Related: Stuck in a Fitness Rut?
Those sugary frappucinos definitely are not good for you. The same goes for concentrated energy drinks. Pass on those as well. Opt for simple drinks like unsweetened teas and coffee. My drink of choice is a plain Americano. However, when I’m feeling like I want something a little more decadent, I’ll steam unsweetened almond milk to make a creamy vegan latte!
Most coffee shops offer milk alternatives, so next time you go out for coffee, ask your barista what vegan options they have! Look for drinks that are low in refined sugar and remember, everything in moderation!
P.S. You can add 1 scoop of our VeganSmart for a protein boost!
Try this Proto-Mocha-Latte Recipe from Vegan Health and Fitness Editor, Austin Barbish.
If your fitness plans aren’t giving you the results you need then you may be missing something from your routine, resistance training. Here are three reasons to debunk the myth that lifting weights is just for men:
More effective toning When we tend to think about weights the first thing that pops into our minds are people who body build and this stereotype is incorrect. Yes, you can weight-lift to gain in size and muscle but you can also use resistance training to help you burn more calories effectively during and after exercise.
Bone Health As we get older we’re at risk of losing muscle mass and bone mass. Resistance training is a great way to stop the loss and helps to keep up your balance, coordination and so much more.
Stress Relief Any form of exercise is a great way to relieve stress. When you exercise you’re boosting your feel-good endorphin’s which can help distract you from your daily worries and can even help you to improve cognitive function and memory. So go ahead ladies, let’s feel strong and determined and get to lifting!
Our phones are always in the palm of our hands, so why not make them useful to our health. Here are ten great apps you can download to keep you healthy and motivated:
A wonderful exercise routine can only do but so much of the work, it is all about what you put into your body that counts. MyFitnessPal is a simple calorie counter that allows you to keep track of your food intake daily, setting caloric goals and factoring in your exercises to give you an accurate readout of how your diet shapes up every day.
Nike Training Club
It’s almost hard to believe that the Nike Training Club app is free. The app allows you to select workouts based on your desired goals which can include: sculpting, toning, strength and quick workouts that focus on different areas of the body.
Music is important and many of us set up workout mixes to help pump up our workout. A bad playlist can put a damper on your workout and you don’t want to spend your whole time looking through your endless music library. Fit Radio is the perfect solution.
If yoga is your thing, Pocket Yoga is just right. This app allows you to bring full yoga workouts right to your fingertips. Just roll out that mat and follow along with your phone. The app is even helpful to beginners and includes a dictionary describing each movement and pose in detail.
If you’re the kind of person you needs to track everything in order to stay on track with your fitness routine, Fitbit is the right app for you. The app allows you to map out routes to follow (running, hiking, or cycling.) You can also use a calorie tracker and gain access to graphs and charts that dive into your activity and more.
Workout Hero is one of the easiest apps to use. You can choose from over 700 workouts daily, logging activity and following your progress. You can also have reports delivered to you and shared on your social media, highlighting your progress. The most helpful, are the how-to videos and gym locator right on the app.
Everyone should want to make working out fun. The Fitocracy app is certainly worth checking out. The app helps you track your workouts, beat levels and fitness quest, and even earn points and unlock more features.
Gym Buddy is just that, a buddy on your phone while you’re at the gym. The app helps you keep track of all of your workouts easily and effortlessly.
If you want to get away while you workout, this app is definitely for you. Virtual app takes you virtually to some iconic race courses while you’re on the treadmill.
If you haven’t realized, the zombie fad is far from over. Think of this app as one of the apps to get you motivated in a different way. Once you download this app, plug in your headphones, press start and start running, once you do you’ll hear those zombies coming after you along with orders from voice recordings guiding you through a successful run.
With Spring Break near that means some traveling is set to happen and we’re often asked how do we stay healthy when we travel. Well, here are 6 easy tips to keep you healthy:
Related: 4 Simple Ways to Eat Better Daily
Take a multivitamin to strengthen your body and immune system.
The slightest change in daily activity can cause the body to react, so strengthening your body and immune system with the appropriate vitamins can help keep you healthy.
Avoid crash diets that you will abandon as soon you start your vacation.
Crash diets are often you starving your body from the proper nutrients it deserves. You should never eat fewer than 1,200 calories a day because not only will it slow down your metabolism but it will cause your body to think that you are starving, shocking your body. Then once you begin to eat normally once on vacation your body will only feed on those fats causing weight-gain.
Make some time for a little exercise/ Weight-Gain associated with trips/cruises
Making time for exercise can never hurt anybody. Weight-gain is often associated with vacations, because we all tend to let go and enjoy the unlimited amounts of food our vacations have to offer. But wherever you go, it’s easy to take the gym with you without all the heavy machinery. Squeeze in a 30-minute workout daily, maybe first thing in the morning or before you go to bed at night. Taking a nice jog, brisk walk, yoga or even swimming a couple laps at the pool can help you keep the exercise on your agenda.
Disconnect from home and work (stress)
When we constantly are checking our mobile devices, including cell phone, tablets and laptops we are being disconnected from the main reason we decide to take vacations, relaxation. If you’re going on vacation during a busy time, you will most like be worried about what’s going on at the office instead of focusing on the fun causing you to stress. Stress is one of the most common factors in suppressing our immune systems, leaving us vulnerable to a common cold and sometimes worse.
Getting sleep is often hard to do on vacation when we’re so wired up on having fun and spending the night doing fun activities. But planning activities and planning times to sleep can help keep you smiling rather than yawning. Afternoon naps should be common in preparing you for night time activities. A lack of sleep can compromise our immune system’s ability to be our great line of defense.
Easily stay healthy on your vacation while enjoying every moment of your getaway.
Check out this recipe: The Super Smoothie Recipe
You may be missing ingredients in your daily diet that supply your body with nutrients needed for better workout performance and healthy living. These six power foods will give you a boost in all the right places:
Banana: Effective in keeping your electrolytes balanced just like sports drinks do but without all the sugar.
Pistachios: They help to curb post-workout hunger without adding all the extra stuff.
VeganSmart: VeganSmart is 20G non-GMO protein, plus vitamins, minerals and more.
Oats: Oats help you retain your energy and help keep you fuller, longer.
Raisins: Gain some energy with a handful of raisins during a long workout. Raisins are a natural energy boost.
Edamame: Soybeans are high in protein and fiber.
Check out this recipe: Vegan Vanilla Chai Shake Recipe
Eating healthier can really be quite simple by making a few changes and swaps to the use of your daily ingredients. Here are four simple ingredients you can trade into your kitchen for quick and easy ways to eat better daily:
Now we’re not saying you need to get rid of coffee all together but if you swap out one cup of coffee for tea once a day you can help lower stress levels all while reaping the benefits and nutrients of herbal tea.
Although coconut oil may mean there will be an extra couple of dollars coming out of your wallet, your waistline will thank you later. Coconut oil has tons of health benefits that your vegetable oil doesn’t and it also can help keep your appetite under control.
More dark leafy greens
Let’s forget about what we need to get rid of in your diet. Think proactively and think of what you should be adding to your daily diet instead. Dark leafy greens tend to be high in antioxidants, fiber iron and more nutrients your body deserves.
Prepare more meals at home
Spending your time prepping, washing, and chopping in the kitchen is always worth the effort. Being able to see exactly which ingredients are going into your meal will allow you to avoid all the unhealthy fats and sugars.
Try this healthy, vegan lettuce wrap recipe!