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Need a Big Energy Boost? Try These 7 Healthy Food Ideas

Need a Big Energy Boost? Try These 7 Healthy Food Ideas

Most of us know that getting 6-8 hours of sleep a night and eating right will keep us energized. Problem is, sometimes life just gets in the way, right? For those times when you *really* need a little boost, I’ve put together this list of 7 food items for an instant energy fix.

Green Juice

Green juices (whipped up from vegetables not fruit) are amazing for an instant energy fix. That’s because green vegetables like kale, spinach and chard are chock full of antioxidants, phytonutrients, chlorophyll, magnesium, and potassium. When the veggies are blitzed in a blender, no digestion is needed so your cells can instantly make use of these nutrients and pep you up!  A word of warning though, whether you are following a recipe or purchasing a ready-made juice, check the sugar content. The primary ingredients should be vegetables NOT fruit otherwise the “juice” is too sugary and will soon result in an energy crash. As a rule of thumb for store-bought, anything with a carb content above 20 grams is waaaay too much sugar for a green juice.

A Piece of Fruit with a Handful of Nuts

Fruit and nuts make great pairings… and not just in a bar of chocolate! As well as bringing a plethora of vitamins and antioxidants to the table, they are great for an instant energy fix.  The sugar and fiber from the fruit combined with the healthy fats and protein from the nutswill give you a quick dose of sustained energy. Great combos include apples and almonds, bananas and walnut, and pears and pecans… but you really can’t go wrong with any mix.

Greek Yogurt

Full-fat Greek yogurt has many health benefits. Even better, especially when paired with some delicious fruit and nuts, is a perfect energizing snack. The lactose in Greek yogurt is easily used by the body for energy, making it a great pre or post workout snack. High in protein, calcium and healthy fats, you’ll quickly feel less lethargic and more alert.

Fresh Berries

Strawberries, blueberries, raspberries, and blackberries are all great choices for a quick, energizing snack. They contain natural sugar which gives you the boost, but they are also high in fiber which helps your body absorb that sugar more steadily, preventing spikes and crashes.


Made from pureed chickpeas, sesame seed paste, lemon juice, and olive oil, snacking on hummus is a great idea if you need a quick pick-me-up. Chickpeas are a balanced source of carbs, protein, and fat which means you’ll get a nice steady boost of energy. A great way to enjoy hummus is as a dip for carrots or cucumber or as a topping for whole wheat crackers.

Rolled Oats or Steel Cut Oats

Carbs are the body’s primary source of energy so don’t shy away from them when it comes to finding your energy fix. Rather than pre-packaged instant oatmeal in the morning, go for rolled oats or steel cut oats which are less processed meaning the body absorbs the energy more slowly, giving you a longer-lasting boost. Oats also contain B vitamins which help your body metabolize energy.

Jeca Energy Bars and Cookies

Energy bars aren’t always the healthiest energy-boosting snacks because they are so often filled with highly processed junk and sugar. Not so with Jeca products. Our energy bars and cookies give you an instant energy fix without the crash because they are made with simple, natural, unprocessed ingredients. In fact, you can count the ingredients that go into our bars on one hand - just check out the ingredient list of our vegan-friendly Almond and Date Bar: oats, almonds, dates, peanut butter, and agave. Similarly, all our cookies are made with oat flour and have nuts and other wholesome ingredients for added nutritional impact. Plus, they are mildly caffeinated with either coffee beans or matcha (green tea leaves) for an additional energy boost for those times when you need it.



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