Holiday cookie trays are incredibly addictive. Sprinkles and icing coat sugary creations that have a slightly crunchy exterior and soft and gooey interior. Is there anything better than a freshly baked cookie that is warm and soft on the inside? It’s perfectly acceptable to indulge your sweet tooth every now and again, but reaching for the cookie plate too many times may cause some blood sugar spikes. Instead, make healthier versions of classic holiday cookies, like these vegan snickerdoodle bites.

These snickerdoodle bites have all the nutritional benefits that a healthy snack should have. They offer plenty of healthy fats, plant-based proteins, complex carbohydrates, and a low-glycemic sweetener: maple syrup. You won’t find dairy products, artificial flavors, added sugars, or gluten in these tasty desserts. Just because they are healthy, that doesn’t mean they lack flavor or sweetness. In fact, after sinking your teeth into one of these for your first bite, you may convert to these forever!

If you want to live a little dangerously, go ahead and create a cinnamon/coconut sugar mixture to roll the snickerdoodle bites in after making them. In order to do this step, freeze the bites for 30 minutes after making them. Remove them from the freezer and then roll them in the cinnamon sugar mixture. Place them back in the freezer for another 30 minutes and then remove from the freezer to enjoy. If you store them in an airtight container in the fridge, they will keep for two to three weeks. Store them the same way in the freezer for two months!

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Contrary to popular belief, you do not need an open fire to roast chestnuts. Simply, give them a quick soak, score them, and throw them in the air fryer for 10 minutes! Although it isn’t quite the holiday season, you can still enjoy a healthy snack that you commonly eat around Christmas. Chestnuts are excellent sources of fiber, vitamin C, and minerals like potassium and copper.

Almonds and peanuts pack the most protein, but chestnuts pack a lot of complex carbohydrates, which the body digests slowly for a stable energy source. Foods that are high in fiber and complex carbs also have a positive impact on blood sugar. These nutrients keep you full for longer and reduce potential spikes blood sugar. Speaking of blood but unrelated to blood sugar, the copper in chestnuts supports blood vessel health. It also works to support nerve, immune, and bone health, in addition to improving iron absorption.

Unlike baking or boiling, air frying chestnuts actually gives them a toasty, slightly sweet flavor. The sweet aroma of the chestnuts cooking in the air fryer entices you to eat them once they’re done. Did you know that chestnuts are best enjoyed just after roasting? In Hong Kong, for example, you enjoy chestnuts right after vendors toss them into the charcoal, where they develop a smoky, sweet flavor. Last but not least, try to buy your chestnuts from a local source because they tend to get moldy the longer they are stored. We hope you love this recipe during the holiday season!

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You don’t need a ton of ingredients to create a wonderfully refreshing recipe. This smoothie only contains four ingredients: water, spinach, banana, and mango. It’s tropical without being overly sweet, and nutritious without tasting like lawn clippings. That is because spinach doesn’t leave a bitter or strong taste like kale or chard.

Both mango and banana are inherently sweet and rich in complex carbohydrates. The banana also gives the smoothie a bit more body, acting more as a thickener than a flavoring agent. The frozen mango also helps to thicken the smoothie. Make sure that you cube the mango and freeze it overnight, as opposed to buying frozen mango from the store. In some cases, it is acceptable to buy frozen fruit while cleansing, but it depends on the variety. Some may be contain added sugars and preservatives. If the only ingredients are the fruit in the bag, then it is acceptable and can be more convenient, especially if you need to save time.

The secret to making a great green smoothie is to first blend the water and the greens. Once you have a thoroughly blended mixture of water and spinach, add in your banana and mango and continue blending. It should thicken your smoothie enough, but also leave it thin enough to sip through a straw with ease.

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Ready for a nutritionally balanced, zesty, refreshing, and filling smoothie? If yes, then you clicked on the right recipe. Made with eight ingredients, including blueberries, lemon, and avocado, this smoothie is exactly what you want on a hot summer morning. The healthy fats, protein, fiber, and complex carbohydrates help to keep you full until your next meal, helping you avoid cravings and unnecessary snacking.

When you make a smoothie, you aim to include macro and micronutrients. Fat, protein, and carbohydrates are the three major macronutrients, and vitamins, minerals, and antioxidants fall under the micronutrient umbrella. The majority of the micronutrients come from the blueberries, lemon, and avocados, but avocados also offer macronutrients. Avocados contain healthy fats, protein, and a small amount of complex carbohydrates, which may help you regulate blood sugar levels.

There are two ways that you can go about making this smoothie. The first way is that you can freeze the avocado pieces and blueberries overnight, and then add them with the rest of the fresh ingredients to a blender. The other option is that you can add all of the ingredients to a blender, blend them up, pour the mixture into a jar, and refrigerate overnight. Your breakfast will be ready to go in the morning. You can also make a larger batch, divide the mixture between several jars, and place them in the freezer. You’ll have smoothies for the week!

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Carbohydrates are the body’s primary fuel source. Brain function, athletic performance, and overall energy depend on carbohydrates, or carbs. Unfortunately, not all carbs are created equal. If you want to sustain energy for longer workouts or build muscle efficiently, you have to consume the right carbohydrate sources, also known as complex carbs. 

The Simple Carb Problem

For starters, simple carbs are the easiest foods to get your hands on. A sugary drink, pasta, bread, or some other processed food with refined ingredients may provide a short burst of energy, but there’s an eventual crash. Simple carbs and supplements like maltodextrin, dextrose, and cyclic dextrin all spike insulin, which causes a blood sugar crash. This can induce feelings of lethargy and fatigue. During a workout, you want to be able to sustain energy and keep blood sugar and insulin from spiking. 

Why You Need Complex Carbs

The body digests complex carbohydrates much more slowly than it does simple carbs. This is because complex carbs have a longer-chain molecular structure. Although complex carbs are also made of sugars, they don’t spike insulin; rather, they work to keep blood glucose stable for sustained energy release. If you want to improve endurance, build muscle, optimize body composition, and engage in longer workouts, direct your attention to complex carbs. They slow the body’s absorption of sugar and slow the digestive process, helping you fee full for a longer time. 

If you want to learn more about the difference between simple and complex carbs, click here. For the best carbs to eat to help you build muscle, continue reading. 

Sweet Potatoes & Yams

Although people consider these to be the same food, they are quite different. Sweet potatoes contain naturally occurring sugars, dietary fiber, and other micronutrients like vitamin B6. Nutritionally speaking, both sweet potatoes and yams are very similar, providing complex carbohydrates that help you sustain energy levels. The primary difference is that sweet potatoes are great sources of beta-carotene, which the body converts to vitamin A, a nutrient necessary for immune and eye health. Yams do contain vitamin A, but not nearly as much as sweet potatoes. Yams happen to have a higher vitamin C content than sweet potatoes. 

Quinoa

Quinoa happens to be one of the only plant-based carbohydrates that is also a complete protein. In addition to being rich in manganese, magnesium, iron, and other micronutrients, it contains all the essential amino acids that the body cannot produce. Quinoa, much to people’s disbelief, is actually not a grain; rather, it is a seed, but people treat it like a grain. It’s an excellent dietary staple for anyone who wants to fill up on protein and complex carbs in order to build muscle. 

Fruits And Vegetables

Fruits and vegetables provide the body with antioxidants, vitamins, minerals, and complex carbs. In order to build and repair muscles, you need the vital nutrients in these natural foods. Vitamin C, for example, is necessary for the growth and repair of muscle tissues. Additionally, consuming more fruits and vegetables helps to reduce the risk of type 2 diabetes, heart disease, obesity, and certain cancers. 

Legumes

Legumes are naturally rich in fiber, which aids nutrient absorption. The fiber also helps to optimize digestive function and aid the growth of healthy gut bacteria. Legumes are also great sources of protein and iron, both of which are necessary for muscle growth. Chickpeas, black beans, lentils, kidney beans, and more contain carbs that the body digests slowly, which helps to stabilize blood sugar. The combination of carbs and protein means that legumes should fall on your muscle-building food list. 

Oats

The breakfast of champions and muscle builders, so long as you aren’t eating one of those processed, sugary packets. That’s not oatmeal, folks, just in case anyone was unclear about that. Rolled oats and steel cut oats are great sources of complex carbs and protein, helping you optimize body composition and build muscle. Because oats are rich in soluble fiber, they also help slow digestion to keep you full for longer. Lastly, several studies found that oats may reduce inflammation, improve gut microbiome, and provided sustained energy levels. 

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What do you know about fiber? Well, if you’ve read any health article within the past couple years, you know that fiber helps to maintain optimal gut health. Fiber has the ability to help you feel full and stay regular, which is the information most people absorb. Did you know that fiber comes in two different forms? This article aims to explain the difference and benefits of both soluble and insoluble fiber. 

What Is Fiber?

Fiber is a term that refers to every component of plant-based foods that cannot be digested or absorbed. Fiber is a complex carbohydrate that doesn’t elevate blood sugar levels, unlike breads, sugars, and other simple carbohydrates. Fruits, vegetables, whole grains, and legumes are the most predominant sources of dietary fiber. It’s an essential nutrient that you must consume via diet. As a general recommendation, women should consume 25 grams of fiber per day, while men should consume 38 grams of fiber per day. The sad reality is that most American adults only consume 16 grams of fiber per day. 

Soluble vs. Insoluble Fiber

For the most part, fiber stays intact for the majority of its journey through the body. This is unique because the body breaks down food into nutrients it can use, but it can’t digest or absorb fiber. This is a good thing, believe it or not. Soluble fiber, which includes plant pectin and gums, dissolves in water and gastrointestinal fluids upon entering the stomach. The body converts it into a gel-like substance that bacteria in the large intestine digest. Soluble fiber feeds the beneficial bacteria in the gut, helping to optimize gut health.

Insoluble fiber, which includes plant hemicellulose and cellulose, does not dissolve water or gastrointestinal fluids. In fact, it passes through the digestive tract without changing much because the body doesn’t digest it. Because of this, insoluble fiber is not a source of calories. Insoluble fiber absorbs the body’s fluids and sticks to other materials to form stool. By helping the body form softer, bulkier stools, insoluble fiber promotes regular bowel movements.

Benefits Of Soluble Fiber

Soluble fiber works to control how and when the body absorbs certain nutrients like carbohydrates. This may help prevent large amounts of glucose from entering the bloodstream that lead to blood sugar spikes. Regulating blood sugar can not only keep hunger in check, but also prevent mood swings. Soluble fiber may also reduce the risk of cardiovascular disease by lowering cholesterol levels and stabilizing blood sugar. Additionally, decreasing fat absorption may improve circulation and optimize heart health.

By lowering fat absorption, soluble fiber may assist with weight management. The thick gel-like substance that the body makes from soluble fiber actually blocks fats that the body would absorb and digest. Lastly, and perhaps most important of all, soluble fiber helps to feed the beneficial bacteria in your gut. As these fermentable fibers enter the colon, bacteria feed on them to create short-chain fatty acids, which help boost metabolism, reduce inflammation, and increase energy levels. 

Great Sources Of Soluble Fiber

• Beans
• Apples
• Oats
• Peas
• Carrots
• Barley
• Citrus fruits
• Turnips
• Flaxseeds
• Brussels sprouts

Benefits Of Insoluble Fiber

Insoluble fiber passes through the digestive tract intact because it doesn’t dissolve in water. It tends to have more of a laxative effect, pulling water into stool so that the body has an easier time eliminating. This is beneficial for anyone who suffers from constipation or poor digestive health. That being said, insoluble fiber is necessary for encouraging regular bowel movements. By preventing constipation and blockages, insoluble fiber works to lower the risk of diverticular disease. Preventing small folds and hemorrhoids in the colon encourages a healthier colon, reducing the risk of colorectal cancer. 

Great Sources Of Insoluble Fiber

• Wheat bran
• Cauliflower
• Berries
• Potatoes
• Avocados
• Nuts
• Carrots
• Beans
• Green beans
• Whole wheat flour
• Brown rice
• Chia seeds
• Dark leafy greens

Most plants tend to have both forms of fiber, making it more beneficial to increase your consumption of plant-based foods. Enjoy a bowl of oatmeal, smoothie, salad, lentil soup, or roasted vegetables, to increase your fiber intake. Consuming both types of fiber not only beneficial for improving digestive health, but also reducing the risk of diabetes, metabolic syndrome, and certain types of cancer.

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Too often do people make the promise to pack their own lunch, but end up going to a pizza, burrito, or fast food spot instead. Planning meals can be difficult, especially if you have to take care of other family members, be they siblings, children, spouses, or parents. It’s just as important to care for the self, especially when it comes to the food you eat. 

Lunch is often an afterthought or last minute decision for the vast majority. It’s quite uncommon to meal prep for the week, or make enough food to have leftovers for your lunch at work. Packing a refreshing, light, balanced meal doesn’t have to be a difficult task, although many people view it as such. You can grab a few ingredients and create a nutritious meal. Not only does packing a healthy lunch save you time, money, and calories, but it also increases your nutritional intake. 

Trust us when we tell you that making a lunch can be as simple as combining three ingredients. It’s incredibly easy to create healthy lunches that you look forward to eating. We hope the following ideas inspire you to avoid takeout and fast food places during your lunch. 

Baked Potato, Broccoli, And Salsa

Potatoes make for excellent meal prep options because they provide complex carbohydrates and fiber. It’s not difficult to make a baked potato either! For a quick lunch option, cut open a baked potato, drizzle with a little olive oil, and place a half-cup of cooked broccoli inside. Top with about three tablespoons of salsa and place in a container. That’s a perfectly healthy and tasty lunch! Feel free to alternate the vegetables and sauces to cater to your tastebuds. 

Avocado Toast

This is an incredibly popular breakfast and lunch item that people pay up to $17 for. That’s an insane price for a piece of bread and some avocado, with a potential fried egg on top. Get your hands on a loaf of sprouted grain bread and some ripe avocados. Toast the bread and spread half of an avocado on each slice of bread. Sprinkle with sea salt and pepper, and perhaps some sliced tomato for extra acidity. 

Overnight Oats

If you haven’t discovered overnight oats, click here to learn about a bunch of our favorite recipes. Essentially goodness in a jar, overnight oats fill you up with fiber, protein, and carbohydrates. Add oats to a Mason jar with your choice of nut milk, some optional fruit, such as bananas or berries, a little agave nectar, screw the lid on the jar, and refrigerate overnight. Grab it out of the fridge in the morning, mix it up, and enjoy during your lunch. Add almond butter to the jar for extra protein and healthy fats. 

Quinoa, Black Beans, And Bell Pepper

This is a surprisingly filling meal that packs healthy dose of protein, fiber, and antioxidants. Since quinoa is a seed, it’s perfect for anyone with gluten sensitivity. Mix one cup of cooked quinoa with a half-cup of low-sodium back beans, drained and rinsed from a can. Roughly chop one medium bell pepper (your favorite color) and throw it into the mix. Season the dish with your favorite seasonings and drizzle with a little olive oil and lemon juice. 

Bagged Salad, Avocado, And Walnuts

There are many people who want to meal prep salads, but it takes too long or the salad wilts after a day or so. Use bagged salads to your advantage! These bagged salads vary in textures and flavors because of the different mixes. One way to increase fullness when eating salads is to take an avocado, cube it up, and add it to the salad mix. You can also add a half-cup of walnuts to the salad and you’ll be full by the time you finish your lunch. It takes all of five minutes to get this ready to take for lunch. All you need is dressing and you’re good to go! If you’re allergic to nuts, substitute the walnuts with cooked quinoa. 

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Ordering takeout or food delivery has become more convenient than ever. Food is 10 minutes to one hour away with the click of a button (or taps on your smartphone screen). You can even get food from a restaurant across the country with certain services! Many restaurants survived because of takeout and food delivery during the coronavirus pandemic. And while some people enjoy going back out to eat, some people remain cautious and prefer to eat at home. 

Regardless of a pandemic, takeout and delivery make a meal stress-free. There’s no preparation involved and you can grab a meal on your way home, or have it delivered to your door. There is nothing wrong with this, but there is a problem with the food choices people make when partaking in these services. You see, takeout and food delivery meals tend to be greasier, saltier, and more unhealthy than something you cook for yourself. This isn’t always the case, and you can make a difference. 

It’s possible to make healthy decisions when you choose a restaurant. This applies both to eating at the restaurant or getting food to go/delivered. The following tips are from expert dietitians and we hope they help you make healthier takeout and food delivery decisions. 

Choose Your Protein Wisely

Some people live by the rule that they order takeout or delivery items that they can’t make at home. Often times, this results in a rack of ribs, fried chicken, or lamb shank smothered in a rich sauce. Try your best to choose lean proteins like wild caught fish or grass fed/grass finished beef. This will lower your caloric intake, but not as much as plant-based proteins such as lentils, black beans, chickpeas, or other legumes. 

Beware Of “Healthy Choice” Options

It’s sad to say that a salad isn’t always the healthiest thing on the menu. Croutons, bacon crumbles, cheese, candied nuts, and more elevate the calorie count exponentially. Additionally, high-fat dressings increase the sodium, calorie, and trans fat intake. Even though some choices may sound “healthy,” it may not always be true. If you want to get a salad from a restaurant, simple changes can actually make it healthy. Skip the fatty dressings and don’t add unhealthy toppings. Stick with plant-based ingredients and you’ll feel the nutrition!

Skip The Beverage

The beverage is often the downfall of a meal that has healthy potential. Enjoying a large sugary soda or juice can spike your blood sugar and increase your caloric intake. Consider them empty calories that you don’t need! People often underestimate how many calories they intake from beverages every day. When you order takeout or delivery, it’s much easier to pass on the sugary beverage. You have water or sparkling water at home, both of which are much healthier options.

Ditch The Dairy

When most people see cheese they say, “Yes, please!” Although certain dairy products have some nutritional value, they can often do more harm than good. If a dish has a cheese sauce or is dairy-based, ask the restaurant if they have a dairy-free option. With the popular plant-based dairy alternative craze, it’s very likely that this is the case. Additionally, condiments like sour cream or ranch dressing contain unnecessary dairy that can pack on the pounds and increase mucus production. 

Avoid Anything That’s Fried

Fried food, no matter if it’s meat, seafood, or vegetables, is never the healthiest option on the takeout menu. Food is often fried in unhealthy oil or lard, and the breading can contain excess dairy and other flavor additives. For a healthier preparations, always stick with baked, steamed, grilled, or roasted ingredients.

Upgrade Your Carbs

There are simple carbs and then there are complex carbs. Complex carbs come in the form of vegetables and whole grains, and restaurants often offer these substitutions if you ask. For example, ask for brown rice instead of white rice. Choose baked or roasted sweet potatoes instead of regular potatoes. If you order pasta, consider a gluten-free alternative like chickpea or quinoa pasta. Whole grains and other complex carbs take longer to digest, so you don’t experience a blood sugar spike. And you’ll actually eat less and don’t experience that bloated feeling that comes from unhealthy grain consumption.

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We live in the day and age of endless supplements. Are you taking turmeric with black pepper? Does your friend supplement with lion’s mane mushroom to boost brain health? Did you purchase vitamin D because you heard it improves immune function? There are so many vitamins and minerals, causing people to focus on nutrition through a micro lens. Before focusing on the micros, though, there are three macronutrients that the body needs to survive. 

What Are Macronutrients?

By definition, macronutrients are chemicals that provide energy. The body requires macronutrients, or macros, in larger amounts to carry out everyday bodily functions. The three macronutrients are proteins, carbohydrates, and healthy fats. In fact, many people classify foods based on what macronutrient they belong to. For example, people refer to potatoes or rice as “carbs” and meat and fish as “proteins.” 

The body requires complex carbs, healthy fats, and protein to survive. They influence growth and development, circulation, and even cognitive function. According to nutritional research, the proportion of macronutrients in your diet can increase or decrease the risk of certain health conditions. Balance is everything, especially when it comes to nutrients that bring you energy. 

Macronutrients vs. Micronutrients

When you think of macronutrients, you think of the big picture, i.e. carbs, fats, and proteins. Micronutrients refer to vitamins, minerals, enzymes, and all of the other smaller components in trace amounts of food. The body needs both macros and micronutrients to function optimally, as they both supply the body with energy. Micronutrients help more with hormonal balance, tissue maintenance, and organ health. Macros and micronutrients work together to produce enzymes that aid with growth, repair, and development.

For the sake of this article, let’s focus on the large scale. Macronutrients (proteins, fats, and carbs) play distinct roles in the body, especially when it comes to immune function, weight management, development, and hormonal balance. Continue reading to learn about the importance of all three macronutrients. 

Healthy Fats

Some people try to avoid fat completely, while others focus their efforts on fat consumption. Dietary fat is a necessary source of energy in times of caloric deprivation or starvation. Fats get a bad reputation because of the association with heart disease and weight gain. Nutritionists suggest that 20-35% of the body’s daily energy requirement should come from consuming fats and oils. Dietary fats come in the form of saturated fat, unsaturated fat, and trans fat. Ideally, you should replace trans and saturated fats with unsaturated fats, as they have demonstrated an ability to reduce the risk of heart disease. Doctors encourage people to supply the body with fatty acids, such as omega-3s, because the body cannot make them. Additionally, fats assist with the absorption of fat-soluble vitamins like vitamins A, D, E, & K and carotenoids. 

Protein

Protein provides the body with the building blocks (amino acids) for muscles and other structures like the brain, nervous system, hair, blood, and skin. There are nine amino acids that nutritionists refer to as “essential,” meaning the body cannot make them. For this reason, it’s up to each person to obtain them via diet. Protein also helps to transport oxygen and other nutrients throughout the body. The body can reverse-process protein to use for energy if there is an absence of carbohydrates or glucose. Daily protein requirements will vary depending on age, weight, sex, and level of physical activity. A protein deficiency can cause weakness, mood changes, muscle wasting, or weight loss/weight gain. It’s best to focus on complete proteins that provide all of the amino acids that the body needs. The best sources include quinoa, edamame, wild caught seafood, chia seeds, and more. 

Carbohydrates

Carbohydrates, similar to fats, are either loved or hated. People on the ketogenic diet, for example, try their very best to avoid carbs to enter the body in a state of ketosis, in which it burns fat for energy. The body converts carbohydrates, be they simple or complex, into glucose, which the body stores and uses for energy. Carbohydrates are the body’s preferred source of energy, but they aren’t the only macronutrient that provides energy to cells. People equate carbohydrates to refined grains, processed foods, fries, breads, and similar foods. These foods release glucose into the bloodstream quickly, leading to blood sugar highs and lows, cravings and overeating. It’s best to eat complex carbs, or slow carbs, to provide a slower release of glucose and better energy supply for the body’s cells. 

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It’s no secret that eating a well-balanced diet benefits the body in many ways. When you provide the body with the right fuel, i.e. nutrient-dense foods, it can run more efficiently. You wouldn’t put low-level gasoline in a high-performance race car, would you? The human body is the ultimate race car that deserves the best possible fuel to run smoothly without becoming sluggish. 

The foods you put in your body directly influence how it performs. What you eat can impact your overall energy levels, which explains why you can experience fatigue or sluggishness after specific meals. The body uses all of its energy to digest those heavy foods, and minimal fuel is left to power the body. As a result, people reach for sugary or caffeinated beverages to give them jolts of energy. They lack nutrition and can have long-lasting effects that impair sleep and blood glucose levels. 

There are better options to help the body avoid sluggishness or fatigue. Stay alert and awake when you eat the foods that are detailed below. 

Bananas

Bananas receive praise for their potassium content, but they are also great sources of fiber and complex carbohydrates. The duo of fiber and carbohydrates helps to provide the body with long-lasting energy. A small study found that cyclists who ate bananas before biking performed equally to cyclists who drank sports drinks during a 47-mile ride. 

Oats

Whether you consume a large bowl of oatmeal or incorporate oats into a smoothie, oats offer a healthy dose of fiber and small amount of protein. It’s easy to experience blood sugar highs and lows after eating processed breakfast cereals. This is not the case with oats, so long as you go for real oats and not the processed, sugary oatmeal packets. 

Nuts & Seeds

The great thing about nuts and seeds is that they offer protein, fiber, and essential fatty acids. Chia seeds, almonds, walnuts, pecans, cashews, sunflower seeds, pumpkin seeds, hazelnuts, and macadamia nuts are great options. The combination of protein and fat helps the body feel full, which can enhance energy levels. When you choose nuts or seeds, though, opt for raw unsalted versions because they are the most nutritious. Chili lime cashews, honey roasted almonds, or candied pecans contain processed ingredients and excess sugars, which can induce fatigue. 

Kale

It seems like kale is good for everything, and rightly so! Kale offers an array of vitamins, minerals, and antioxidants, which assist with various bodily functions. Kale also happens to be an excellent source of iron. Red blood cells contain iron, which the body needs to transport oxygen throughout the body. The iron energizes cells and lacking in this mineral can cause a person to experience fatigue. 

Watermelon

When the body experiences dehydration, the most common symptom is fatigue or dizziness. Research on watermelons confirms that they are 92% water and provide a variety of nutrients, including vitamins A & C. Eating water rich foods like watermelon, cucumber, and tomatoes can help hydrate the body to avoid fatigue from dehydration. 

As a part two to the above point about hydration, drinking enough water can help facilitate the energetic processes in the body. Water doesn’t directly give you energy, but it does encourage the processes that make you feel energized. Sip on water throughout the day instead of sodas, sugary drinks, and coffee to help you feel better overall. 

Unprocessed Foods

Unprocessed foods are all of the foods that are detailed in this article. Focusing on whole foods versus processed foods will help you sustain energy levels and avoid fatigue. Processed foods, which come in packages, boxes, or cans, contain additives, sodium, trans fats, artificial ingredients, and preservatives that slow you down. 

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