EATING AND DRINKING FOR LIFE

DRINKS FOR ENERGY

(4 Cups of water and 4 Cups of the Energy Supplement per day)

Several natural drinks give you better, longer-lasting energy than coffee. The best options offer a smooth boost without the sudden jitters or afternoon crashes that coffee can cause.

Top 5 Natural Energy Drinks:

• Matcha Tea: This is finely ground green tea leaves. It gives you smooth energy because it has caffeine plus a special amino acid called L-theanine. This amino acid calms the body so the caffeine enters your system slowly.

• Yerba Mate: A popular plant-based tea from South America. It has almost as much caffeine as coffee but provides a long, steady lift. It also contains theobromine (a gentle natural stimulant found in chocolate) which helps you focus.

• Green Smoothies: Blending fresh fruits, Greek yogurt, and leafy greens gives your body real, physical fuel. The natural fruit sugars wake you up quickly, while protein and fiber keep your energy steady for hours.

• Lemon Water: Dehydration often makes people feel tired. Drinking a large glass of ice-cold water mixed with fresh lemon juice helps wake up your brain and hydrates your body immediately.

• Green Tea: Along with having several health benefits, green tea also makes a great alternative to drinking coffee. "Green tea is minimally processed and has the greatest health benefits of all available teas. "Multiple studies have shown that people who drink green tea are much less likely to get bladder, breast, lung, stomach, pancreatic, and colorectal cancers. In addition, research indicates that green tea helps reduce type 2 diabetes and heart disease. The caffeine in green tea helps to improve mental acuity as well as [increased] metabolism.

  • To make green tea taste better add a squeeze of fresh lemon, a teaspoon of honey, or fresh mint leaves. These additions tone down bitterness while complementing the natural earthiness.

    Sweeteners

    • Honey or Agave: Provide natural sweetness.

    • Maple Syrup: Adds a rich, earthy sweetness.

    Citrus & Fruits

    • Lemon, Lime, or Orange: A quick squeeze of citrus instantly brightens the tea and cuts through bitterness.

    • Fresh or Dried Fruit: Chopped strawberries, pears, or a splash of 100% fruit juice blend perfectly into the tea.

    Herbs & Spices

    • Mint or Basil: Fresh leaves provide a refreshing, menthol kick.

    • Ginger: Adds a spicy, aromatic warmth that pairs well with honey.

    • Cinnamon or Nutmeg: Sprinkling a dash of warming spice creates an aromatic, chai-like twist.

    Pro-Tip: Improve the Base Brew First

    Often, green tea tastes bitter because it is over-steeped. Use water that is just steaming (around 175° F or 80° C) rather than boiling. Steep the leaves for only 2 to 3 minutes for a much smoother flavor

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EATING FOR ENERGY

To boost energy and lose weight, eat whole foods that are high in protein and fiber. These foods take longer to digest. They keep your blood sugar steady so you do not crash. They also help you feel full with fewer calories.

Items to Eat with Hot Green Tea

Together, these foods team up with the L-theanine in green tea. L-theanine is an amino acid that calms the brain while working with caffeine to give you focused, jitter-free energy.

Avocado toast with a fried or poached egg is a perfect match. Top it with a slice of tomato or a few spinach leaves. This meal gives you healthy fats and lean protein. It burns slowly to give you lasting energy. It also pairs great with the grassy taste of hot green tea. 

Here are other quick, healthy options for lasting morning energy:

• Oatmeal with Nuts: Oats are complex carbohydrates (long-chain sugars that break down slowly). They provide steady fuel. Adding almonds provides protein.

• Greek Yogurt: This is packed with protein. Top it with berries for quick natural energy and antioxidants.

• Eggs: Scrambled or hard-boiled eggs provide pure, high-quality protein to keep you full and focused.

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Lean Proteins

Proteins build muscle and burn more calories during digestion. 

• Eggs: A quick and complete source of morning fuel.

• Greek Yogurt: High in protein and good for digestion.

• Salmon: Packed with protein and healthy fats that support heart health.

• Chicken Breast: A low-calorie meat that helps you stay satisfied.

High-Fiber Foods

Fiber adds bulk to your meals without adding extra calories. It regulates your hunger.

• Oats: Complex carbs that give you long-lasting morning energy.

• Beans and Legumes: Great plant-based proteins that are rich in nutrients.

• Leafy Greens: Vegetables like spinach and kale are very low in calories but highly filling.

Energy-Boosting Fruits & Fats

These provide natural sugars for a quick boost and healthy fats for lasting fullness.

• Berries: Full of antioxidants and sweet natural energy.

• Avocados: Rich in good fats that keep your stomach from emptying too quickly.

• Nuts and Almonds: Perfect for a crunchy, satisfying snack.

Hydration & Metabolism

• Water: Helps your body burn fat and boosts your energy levels.

  Green Tea: Contains natural compounds that gently support your metabolism.

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EATING SAMPLES

https://www.verywellhealth.com/lunch-foods-for-energy-11895528

1. Fresh Fruits and Vegetables

For maximum afternoon energy, add plenty of fresh fruits and vegetables to your daily lunch. It is natural to feel tired after a heavy meal that is high in fat and calories; it takes more energy to digest fatty foods like fried or fast food.¹ Filling up on fruits and vegetables can satisfy your hunger without leaving you bloated and sluggish.

• Folic acid: Leafy greens like kale and spinach, citrus fruits like oranges and grapefruit

• Vitamin C: Citrus fruits, bell peppers, strawberries, tomatoes, broccoli

• Magnesium: Leafy greens, potatoes, bananas⁴

  ^{U.S. Department of Agriculture. Eye on Nutrition: Magnesium.}

Aim for five portions of fruits and vegetables each day.

There are countless tasty ways to incorporate more fruits and vegetables into your lunchtime routine, such as:

• Spinach salad with sliced strawberries

• Yogurt parfait with blueberries

• Chicken salad sandwich with sliced tomatoes and cucumbers 

• Fruit smoothie with kale

• Sliced bell peppers and baby carrots with hummus 

• Orange slices with nut trail mix 

2. Complex Carbohydrates

Carbohydrates, such as bread, pasta, and fruit, are the primary source of energy for our bodies.⁶

When you consume carbs, your body breaks them down for energy to power your organs and tissues. Incorporating carbohydrates into your lunch can give you an energy boost for the rest of the afternoon. However, the type of carbs that you choose matters.⁷ 

Complex carbohydrates are harder for the body to break down, providing sustained energy long after you eat them.

• Oats

• Whole grains

• Legumes

Simple carbohydrates are carbs that have been stripped of their fiber and other nutrients. This makes them quickly digestible, causing a spike in blood sugar. While they can provide a quick energy boost, it doesn’t last. To boost daytime energy, avoid simple or refined carbs at lunchtime, such as white bread, white rice, plain bagels, white pasta, crackers, cookies, and candy.

Ways to add complex carbohydrates to your lunch include:

• Egg salad sandwich on whole-grain bread

• Overnight oats with bananas and berries 

• Whole-wheat pasta salad with fresh tomatoes

• Spinach salad with roasted sweet potatoes 

• Quinoa with roasted chicken and vegetables 

3. Lean Proteins

Eating a diet rich in lean proteins can reduce fatigue and support your energy levels. The body needs dietary protein to:¹⁰

• Support muscle mass

• Lower inflammation

• Slow down digestion

Because protein helps you to feel full and satisfied, it can sustain energy levels and help you avoid blood sugar spikes and dips.

Aim to consume 46 grams (g) of protein daily for people assigned female at birth and 56 g for those assigned male at birth.¹¹

Ideas to add more lean protein to your lunches include:

• A kale salad with hard-boiled eggs 

• Chicken salad over arugula 

• Roast turkey sandwich 

• Tuna salad with whole-grain crackers and sliced veggies 

• Vegetarian bean chili 

• Greek yogurt with fresh fruit and nuts

• Fruit smoothie with protein powder 

  
  

4. Nuts and Seeds

Nuts and seeds are rich in protein, fiber, vitamins, and minerals. Adding them to your regular diet can support energy levels and help you maintain a healthy weight.¹² Nuts and seeds are also rich in magnesium, which may help reduce fatigue.³

Incorporate nuts and seeds into your lunches with the following ideas:

• Make your own trail mix with almonds, cashews, and sunflower seeds 

• Top a yogurt parfait with walnuts and chia seeds

• Add ground flaxseed and almond butter to a fruit smoothie

• Mix in chopped pecans to chicken salad 

• Sprinkle roasted pumpkin seeds over a kale salad 

5. Fruit-Infused Water

One of the best ways to stay energized throughout the day is to stay hydrated.¹³ Drinking water helps your body flush out toxins and function at its best. One of the most common signs of dehydration is fatigue.

While you may be tempted to reach for another coffee or soda at lunchtime, research shows that drinking too much caffeine can leave you feeling more tired.¹⁵¹⁶ Plan to keep a water bottle with you throughout the day and fill it up at lunchtime.

If you’re feeling bored with plain water, add natural flavor with fresh fruit and herbs. These can add vitamins and minerals while providing a flavor boost.

Popular fruit combinations for water include:

• Lemons and limes

• Strawberries and basil 

• Lemon and ginger

• Cucumbers and mint 

• Oranges and cranberries 

Lunch Foods to Avoid

What you eat for lunch can affect how you feel throughout the rest of the day. To support your energy levels, avoid high-fat, high-calorie foods, as they require extra energy to digest and can leave you feeling tired.¹⁷ 

Foods to avoid at lunchtime include:

• Fast food, including fries, chicken nuggets, and burgers 

• Highly processed foods like frozen pizza, crackers, and cookies 

• Sweets like candy, soda, and pastries