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Mindful Eating: 7 Healthy Energy Boosters

by Jerin Merina

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Unbeknownst to us, we put our bodies through the wringer every day. From working long hours at the office to exercising at the gym, and late nights partying, our bodies work hard each day. Recharging your body’s energy reserves is very important. However, this can only be done by eating energy boosting foods, which should also be healthy enough to keep your body in good shape. 

A good way to revitalize your body is to start with the mind. A short meditation session every day can rejuvenate the mind, leaving you feeling refreshed and ready to take on each day. However, nourishing your body by consuming healthy foods on a daily basis is also as important as nourishing your mind.

Here’s a list of superfoods that can be eaten at any given time of the day, but are especially beneficial when consumed in the morning. It is important to note that not only is the type of food you eat is important but also the portion.

Striking a balance between the two plays a very significant role in boosting your energy levels. It is also worth noting that some foods which are rich in calories and fat are bound to leave your body fatigued as much energy is required for digestion. As such, you should opt for those that will help fuel your body without weighing it down.




Nuts are not only healthy for your body but also very good for boosting your energy levels. Nuts such as almonds, cashews, and hazelnuts are rich in magnesium, a very important component in the conversion of sugar into energy. The good thing is that nuts are also rich in fiber, which helps maintain a balanced level of blood sugar.

Eating nuts will help overcome cravings since they are high in protein, which helps stave off hunger in between meals. Nuts are a great snack and you can enjoy a combination of different varieties anywhere, anytime. 




Asparagus is definitely very healthy and also good when you want to recharge your body. These green vegetables are rich in B vitamins that support healthy energy levels in a natural way by turning carbohydrates into glucose (fuel).

It also contains fiber, which helps keep blood sugar levels stable. This delicious seasonal vegetable can be added to salads either in the morning or during lunchtime to help strengthen your body for the hours ahead.


Whole grain bread


A large portion of the energy produced by the body comes from carbohydrates. As such, whole grains are some of the best sources of complex carbohydrates, as they are full of minerals and vitamins.

Consuming whole-grain bread in the morning will help prevent a surge in your blood sugar level. It also helps avoid energy crashes – something that is all too common when you consume refined carbs in processed and sugary snacks and foods.




Eating raw sauerkraut can be a very good energy booster for you throughout the day. For those who are unaware, sauerkraut is a fermented cabbage rich in probiotics, which are essential for maintaining an efficient digestive system. Eating sauerkraut will keep your guts in a healthy state, which translates to efficient digestion without requiring more energy to do so.

You can also try the popular Korean dish called Kimchi, which is a spicy and fermented cabbage.


Fresh fruits


Fruits normally contain natural sugar which is easily absorbed into your system thus providing the much required energy boost. It is also suitable for maintaining a balanced level of blood sugar in the body due to its rich fiber content. Berries are especially good for this and you can eat them as standalone choices or eat a combination of different varieties including strawberries and blueberries. Other fruits you’ll find suitable include pineapples, apples, and bananas. You can mix yogurt with blueberries and strawberries for breakfast as they offer a good amount of magnesium and Vitamins.




A bowl of oatmeal for breakfast can help you have a good start to the day. However, it is best to avoid the instant oatmeal meal variety that contains artificial and sugar flavors, as these are unhealthy and also capable of negating the value of energy in your bowl of oatmeal.

In fact, instant oatmeal could result in a sugar crash, thus working contrary to what you seek to achieve. Always opt for organic oatmeal varieties.


Milk & dairy


Milk and other dairy products are also great sources of energy. Milk contains protein, which helps prevent a sugar crash. It also contains fat and carbohydrate content that’s very important for boosting the energy level. Drink a glass of milk every morning as this will help you stay full longer without succumbing to cravings.


On top of the list that I’ve shared above, there are also many other healthy foods you can eat to boost your energy levels without weighing the body down and end up making you feel drowsy. The supply of glucose and carbohydrate from these foods help in hormonal regulation, thus preventing against lack of concentration and muscle fatigue. 

Want to equally nourish your mind as you do your body? Learn more about calming the mind through a weekend meditation retreat!

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