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5 ways to increase your energy level without caffeine

  Boost Energy Without Caffeine

Superfood chia seeds are just one way to boost your energy without relying on caffeine.

OatmealStories / RooM / Getty Images

We often seem to be a caffeine addicted nation. With a starbucks or boutique tea shop around every corner, getting the caffeine boost is easy and convenient, and it often seems to be a necessity. We have coffee meetings, we work remotely in cafés and the choices often can feel endless. When it comes to coffee, there's Drip, Chemex, Cold Brew, Latte Art and more. Then there is tea: herbs and herbs, flowers, matcha, with different types of tea bags and even pretty tea flowers that "bloom" in your cup. It is clear that we are a society that values ​​our high test needs.

While caffeine has some medicinal benefits, sometimes our body needs to be reset by too much caffeine in our system. When we get used to consuming too much caffeine, our systems tend to get out of balance, which can make us feel nervous, restless, irritable or even anxious. Many people attribute caffeine to restless sleep or even hyperhidrosis (excessive sweating).

Aspen Elevated Health health and wellness trainer from Aspen, Colorado states, "Although I'm not completely against caffeine – nor do I think it needs to be removed from your diet – besides caffeine, there are other healthy ones "Alternative foods and drinks that get you out of bed in the mornings will help you feel refreshed and energized and motivated throughout the day." Whipple lives in the Colorado Mountains at high altitude where hydration is the key is. "I often drink foods and drinks that allow me to pick them up without moisturizing my body, while at the same time providing my body with energy in a natural way."

Whipple has described five of her favorite eating and drinking habits to maintain and care for. Keep energy all day without running to enjoy the expensive Nitro or Macadamia Nut Green Tea Matcha Latte to take.

. 1 Start your morning with lemon water and ginger.

Whipple prefers to start her day by putting fresh lemon juice into hot water first thing in the morning. Her body was at rest while you were sleeping at night. When you first introduce warm water and lemon in the morning, the day starts gently and signals your body to naturally wake up, feel refreshed, and get your interior going. The lemon helps make the first glass of water taste better, and floods your body with vitamin C, which can improve the quality of your skin. It rehydrates you after a night's sleep, promotes digestion and supports weight loss.

For added energy, try adding fresh grated ginger with lemon water. Some studies show that ginger can reduce fatigue by improving blood circulation and blood sugar levels. In addition, as a natural antibacterial agent, it can strengthen the immune system and stay healthy all year round.

2. Eat More Chia Seeds

Chia seeds, also known as "little miracle seeds", have earned the superfood title for the right reasons. Based in Mexico and Guatemala, these tiny seeds provide a long list of key nutrients, including fiber, protein, manganese, zinc, B1, B3, antioxidants, calcium and omega-3 fatty acids, which help promote healthy skin and promote healthy skin To balance blood sugar. increase energy and can even help you lose weight. Chia seeds are low in calories and easy to integrate into a healthy diet. Whipple shares her favorite recipe for chia seed pudding that will fill you up all morning.

Emily Whipple's Daily Chia Seed Pudding

This simple chia seed pudding, made overnight, is perfect for those mornings when you feel a bit sluggish and need a pick-me-up at home or at work. Loaded with omega-3s, protein and fiber, it's also gluten-free, paleo and vegan when you use nutmeg.

  • 1 cup of milk of your choice (I like to use unsweetened almond, coconut or cashew milk) [19659016] 2-3 tablespoons chia seeds (the more seeds you use, the thicker the pudding)
  • 1/2 tablespoon Sweetener of your choice (pure maple syrup or raw honey are my favorites, add more or less for the desired sweetness) [19659016] 1 scoop of protein powder of your choice (I prefer the Garden of Life vegetable protein powder and sometimes use chocolate to add flavor )
  • 1 teaspoon of vanilla extract
  • A dash of cinnamon
  • Optional toppings and ingredients: chopped nuts, mixed berries, muesli, grated coconut, nut butter

1. In a medium bowl, whisk everything except the chia seeds. Mix well.

. 2 Add the chia seeds and continue beating. You may need to add a little more milk if the pudding gets too thick.

. 3 Put in a sealable container or jar. Store in the refrigerator and allow to cool for at least 30 minutes or overnight to enjoy the next morning. Top with your favorite coverings. Enjoy!

. 3 Exchange your morning coffee for raw cocoa

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You can brew raw cocoa nibs to create an energizing drink.


"Raw cocoa is one of my recent discoveries and is now part of my daily routine," Whipple says. "I recently traded my black coffee for that smooth, chocolaty-tasting drink." Cocoa is a nutritious food with a high content of minerals, copper, iron, manganese and zinc.

Cocoa also contains theobromine, a compound closely related to caffeine, but providing a smoother, crash-free energy boost. The cocoa is brewed as you would prepare it in a French press (add hot water, stir and squeeze in the ground cocoa beans). So stay alert and alert without the inevitable caffeine crash. Whipple is part of Crio Bru, available at Amazon.

. 4 Stay hydrated.

You may recall the silly Zoolander quote with a wink: "Water is the essence of wetness … and wetness is the essence of beauty," but it's pretty much true. We all have learned about the importance of water for our overall health, nutrition and skin, but staying moisturized can naturally increase your energy balance without the need for caffeine. Whipple adds, "A good rule of thumb: Drink half of your weight in ounces every day, a light dehydration can affect your concentration, your mood, and even your ability to do simple, ordinary tasks Swap the icy latte of the afternoon large glass of water and a short walk through the office to wake you up and get your body back on track. "

Whipple proposes to invest in a large, reusable water bottle that will keep you all day can refill. "I recently bought a new water bottle from Xtremeglas and the timestamps on the glass are a simple reminder to keep me drinking water all day long." In addition, a reusable water bottle saves environmental waste and plastic. If you invest in a bottle you like, you're more likely to drink it. (Only clean it frequently.)

5. Eat More Fiber

Adding more fiber to your diet will make you feel fuller and fuller throughout the day. When we eat foods that are high in fiber (think of leafy vegetables, whole grains, and beans), we usually feel full faster, which helps us eat less and ultimately become more energetic and less sluggish. Imagine food as a fuel – the more nutrient-rich foods we put into our bodies, the better everything works! Dietary fiber plays an important role in your digestion as it keeps your digestive tract healthy and in motion.

Some of the best high-fiber foods are: dark leafy vegetables like kale and spinach, broccoli, peppers, whole grains, beans, nuts and seeds. and even fruits like bananas, apples, mangoes and berries. Try to eat at least 5 to 7 servings of vegetables a day and focus on whole grains (quinoa, wild rice, barley). Favorite rule of thumb: eat the rainbow!

For a high-fiber, sweet snack, Whipple shares her favorite Energizing Nut Butter Balls (or her sneaky favorite title Dirty Balls).

Emily Whipples Energizing Nut Butter Balls [19659014] These are my favorite ways to include more fiber in my diet. They taste great, are easy to store and grab when you need a quick boost of energy, and often substitute dessert or afternoon coffee almond and cashew nut butter.)
  • 1 tablespoon of hemp heart seeds (these are my favorite names: Manitoba Harvest Hemp Heart Seeds)
  • 1 Teaspoon chia seeds
  • 1 teaspoon flax seeds (ground or whole seeds)
  • 1-2 teaspoons vanilla extract to taste
  • 1 / 4-1 / 3 cup old-fashioned oats
  • 7-10 pitted fresh medjool Dates, chopped (add more or less depending on the desired sweetness)
  • Cinnamon to taste
  • Optional: shredded unsweetened coconut or dark pieces of chocolate that can either be added to the mixture or used for each bite
  • 1. Put the nut butter, hemp hearts, seeds and vanilla extract in a medium mixing bowl. Stir together.

    . 2 Add dates, oats and cinnamon and mix until a dough-like consistency is achieved. If you are too sticky, add either more oats or cinnamon. If too dry, add more vanilla or nut butter.

    . 3 Roll to bite-sized balls with your hand or a spoon.

    . 4 Optional: Roll balls in unsweetened coconut flakes to cover the outside, or drizzle with melted dark chocolate.

    . 5 Place on a plate and freeze for 10 to 15 minutes. Remove from the tray and store in a closable container in the freezer or refrigerator.

    This story was written by Marisa Olsen in collaboration with Emily Whipple, health and wellness trainer, and originally published on Chowhound.

    The information contained This article is for educational and informational purposes only and is not intended as a health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.

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