What to eat to perk you up without coffee

Fundador do Instituto Internacional de Nutricionologia Integrativa

Sleep deprived again and looking for a quick way to perk up? Here are some useful coffee analogs and breakfast ideas that will not only perk you up, but also energize you for the whole day.

A full breakfast helps you perk up just as much as a cup of coffee. Add invigorating foods to your meals and be energized throughout the day.

It is recommended to drink 1-2 glasses of warm water before breakfast to replenish the moisture lost due to overnight dehydration. And the ideal time for breakfast is between 7:00 and 10:00 (preferably within an hour of waking up).

Índice

Whole grains as a source of complex carbohydrates

A portion of oatmeal or a sandwich with whole-grain bread will give a charge of vigor for a long time and help to spend the day energetically. Complex carbohydrates satiate, regulate blood sugar levels and protect against overeating during the day. In addition, cereals are full of nutrients that improve gastrointestinal function and digestion.

How to choose a useful porridge, told in the previous material.

Animal and vegetable protein

Protein products give the body energy for the whole day. Eggs, fish, chicken, cottage cheese – excellent sources of tyrosine, an amino acid that supports mental activity. Greek yogurt and cheeses speed up metabolism and are rich in vitamins B2 and B12, which stimulate brain function.

And for vegetarians, tofu and legumes can help cheer you up.

Apples and citrus fruits

One large apple contains up to 13g of sugar and can easily replace a cup of coffee. Fruits high in vitamin C – grapefruit, oranges, lemons and tangerines – are invigorating and uplifting.

Nuts

Hazelnuts, almonds and pistachios are good for satiety and lowering “bad” cholesterol. Hazelnuts contain biotin, a vitamin that allows the body to produce energy. Almonds are high in protein, magnesium and vitamin B2, which keep all systems functioning. Choose dried (not roasted) and unsalted nuts, and be sure to soak them before eating.

Chocolate

A piece of natural chocolate (above 70% cocoa beans) is a great and healthy alternative to strong coffee. Cocoa improves concentration and tones you up. It contains caffeine and theobromine – these substances give a mild invigorating effect without a sharp rise in blood pressure and rapid heartbeat.

Cocoa also contains anandamide, which increases the level of the happy hormone endorphin. It will help you wake up and put you in a great mood for a cheerful start to the day. What other ways you can raise the level of happy hormones, told in the article.

Invigorating breakfast recipes

Oatmeal pancake

Você precisará de:

oatmeal – 1 tbsp;
eggs – 2 pcs;
salt – to taste;
coconut oil for frying.

Soak oatmeal in boiling water for 30 minutes. Then whip with an immersion blender. Fry the resulting mixture on a frying pan greased with coconut oil.

Scramble batatat

Você precisará de:

yams – 1 pcs;
egg – 1 egg
rucola – a small handful;
sesame or pumpkin seeds – 1 tsp;
olive oil – 1 tbsp;
salt, pepper, spices – to taste.

Cut the yams lengthwise so that they are about 1 cm thick. Lubricate with olive oil on both sides, sprinkle with spices – cardamom, ginger and red pepper. They speed up metabolism and blood circulation, which warms the body and gives it a burst of energy. We bake the yams in the oven for about 20 minutes at 170 degrees.

Then make egg scramble: in a greased frying pan at medium heat, crack an egg, salt and stir with a fork or whisk. Place the finished scramble on a slice of baked yams, garnish with rucola and sprinkle with spices to taste.

About what else useful and delicious can be prepared from eggs, read in the material.

If drowsiness accompanies you every morning, perhaps the body requires a good rest. In chronic fatigue, I recommend giving up coffee to naturally restore the body’s strength, rather than blocking the signals of fatigue.