Eight Cheap Healthy Energy-Boosting Foods

Are you in need of cheap healthy energy-boosting foods? So, was I. You see, I've been on a quest to improve my health and boost my energy levels. Working from home as a freelance writer and food blogger has given me a bad case of middle-age spread. Being married to a man ten years my junior is motivating me to make the necessary dietary changes.

For a long time, cheap healthy energy-boosting foods seemed like an oxymoron to me. Every time I searched for health foods I was overwhelmed with results for expensive dietary supplements or sugary energy drinks. I want real food. The kind you can sink your teeth into and feel satisfied.

After hours of searching medical and health websites, I came up with a list of 8 energy-boosting foods that claim to offer a wide variety of health benefits. There is nothing fancy about them. They aren't expensive. I don't have to drive all over town to find them and they are easy to prepare.

The healthy food list is now posted on my refrigerator door, along with a photo of me wearing a bikini decades ago. When I have a craving for ice cream and cake or when my energy level begins to plummet, I refer to my dietary rescue list. Over time, I've developed a variety of alterations to keep the foods fun and exciting.

Mom always said, "Eat Your Oats!"

As a child, my mom prepared oatmeal for breakfast at least 3 times per week. As an adult, I swore off oats because I felt I had already consumed a lifetime of this dull, boring food. Okay, so I ate oatmeal-raisin cookies, but surely that doesn't count toward anything expect my expanding hips.

I recently discovered steel cut oats which encompass the entire grain and offer a wealth of health benefits. According to SteelCutOats.org, "Eating steel cut oatmeal will help keep blood sugar levels stable, decreasing fat storage and increasing the body's sensitivity to insulin." They had me at 'decreasing fat storage'.

Steel cut oats contain a high level of fiber which releases a slow and steady stream of carbohydrates to keep energy levels elevated. Oats also have high levels of the stress-busting, energy-producing B vitamins and are a good source of vitamin E, zinc and magnesium.

I actually enjoy the flavor of cooked steel cut oats on its own, as it has an aromatic, nutty flavor. When I want to spruce-up my morning bowl of oatmeal, I add blueberries, bananas, raisins, apples, peaches, or almonds. Sometimes, I'll add cinnamon, vanilla, brown sugar, or maple syrup. My all-time favorite combo is apples, raisins, cinnamon, and a touch of agave or honey.

An Apple a Day, Keeps the Doctor Away

Most of us have heard the saying before, but can eating apples really improve your health? According to HealthDiaries.com, they can lower cholesterol levels; protect your bones; reduce the risk of Alzheimer's disease, and lung, breast, colon, and liver cancer; aid in diabetes management; help with asthma; and speed-up the process of weight loss.

The best thing about apples is the bounty of ways to incorporate them into your diet. Apples make for a great fast food and can easily be eaten in the car. They can be cut into slices and dipped into peanut or almond butter, or sautéed in butter and sprinkled with cinnamon and raisins.

Apples are a great addition to whole grain muffins or pancakes. They can be chopped and combined with celery slices, raisins, and a dollop of mayonnaise for a tasty side dish. They can be turned into applesauce or used to make an energy-boosting breakfast muesli. One of my favorite recipes is the Healthy Apple Bircher Muesli provided by FrenchWriter at eHow.com.

Sometimes You Feel Like a Nut... (or Almond)

Did you know eating 12 almonds a day provides the recommended daily allowance of essential fatty acids? These fruit seeds contain omega-3s and omega-6s that energize your brain by improving the flow of oxygen.

According to OrganicFacts.net, almonds offer a wide range of health benefits including: protection from respiratory and heart disorders; diabetes management; and anemia.

Organic Facts states, "Almonds contain the most nutrients in comparison to all other nuts." These golden beauties are packed with vitamin E and a good source of calcium and potassium. It is best to consume unblanched almonds and avoid those that are slathered in salt, sugar, honey, or chocolate, as well as the dry roasted version.

Almonds are high in calories, so it is important to limit consumption to 12 per day. The possibilities for adding almonds to food are endless. They taste great with oatmeal and are the perfect accompaniment for apple salads and breakfast muesli.

Get Figgy With It!

Figs are an amazing food, but often avoided because people aren't sure to do with them; myself included. I recently purchased Turkish figs and began conducting research of what to do with them. What I discovered was entertaining and educational.

TheFoodPaper.com states, "Figs were the favorite fruit of Cleopatra. The Romans believed figs were a gift from Bacchus, the god of intoxication, and an apron of fig leaves covered Adam and Eve's nakedness in the Garden of Eden."

The Food Paper informed me that figs have the highest level of fiber over all other dried and fresh fruits. They are known to lower cholesterol, aid in weight management, maintain bowel health, and can reduce the amount of insulin required by diabetics.

So, what can you do with figs? Believe it or not, the Smithsonian blog provides five unique ways to incorporate figs into your diet which includes a recipe for the most amazing maple roasted blue cheese figs. View the suggestions at Five Ways to Eat Fresh Figs.

There's More to Me than Guacamole

Avocados are often associated with guacamole, but this ancient fruit offers a bounty of nutrients that promote overall well-being. I began eating avocados on a regular basis after my mom suffered a stroke. While researching alternative health solutions to help her get back on her feet, I discovered avocados contain high levels of folate; a necessary nutrient for stroke prevention.

The Ohio State University Comprehensive Cancer Center published a paper about the health benefits of avocados and stated, "In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados."

Learn new ways to add avocado to your diet from AC content producer, Sophia S. Mark.

Eat Like Elvis

While Elvis Presley isn't remembered for his healthy eating habits, he may have been onto something with his favorite meal of peanut butter and banana sandwiches.

According to Peanut-Butter.org, the combination of peanut butter and bananas provides a rich source of potassium; a nutrient required for proper functioning of the heart, muscles, nerves, kidneys, and digestive system.

Peanut butter is one of the most calorie-rich foods in the world, with 71-percent of calories stemming from fat. However, peanut butter fat is monounsaturated and has been shown to lower LDL (bad) cholesterol.

A good old fashioned peanut butter and jelly sandwich on whole wheat bread always lifts my spirits. But, peanut butter is a very versatile food that can be used in soups, stews, and sauces or as a dip for fruits and veggies.

Eat Like Popeye

If you suffer from gastrointestinal ailments, you might want to eat more spinach. As one who used to pop antacids like they were going out of style, I went on the hunt for a natural approach to calming my ulcers. I was surprised to discover spinach on the list of stomach-calming foods.

Not only can spinach help your gut, it can also protect your bones, improve vision, boost your brain, protect against heart disease and ovarian cancer, and rev up your energy.

Personally, I prefer fresh spinach, but will use frozen spinach in a pinch. The canned stuff seems quite flavorless and overly salty for my taste buds. Spinach can easily be added to most dishes including soups, stews, casseroles, rice and pasta dishes, and omelets. An extensive spinach recipe library can be found at LoveToKnow.com.

The Zing of Chocolate

The one thing that keeps me honest with my diet is the fact that I can incorporate chocolate without the guilt. A study conducted by the Institute of Food Technologists states, "chocolate can aid in digestion, improve anemia, and elevate your energy levels."

An article published at LiveScience.com claims, chocolate may decrease the risk of stroke, reduce inflammation, help blood platelets clump together more slowly, and offer anti-cancer benefits.

Dark chocolate is the best choice when it comes to health benefits because it has antioxidants and the fewest calories. Milk chocolate is the least favored choice due to higher sugar content.

Katherine Tallmadge, a registered dietician and spokesperson for the American Dietetic Association advises limiting chocolate consumption to one ounce per day.

Sources:

SteelCutOats.org
10 Health Benefits of Apples - HealthDiaries.com
Health Benefits of Almonds - OrganicFacts.net
Fabulous Figs - TheFoodPaper.com
Ohio State University Comprehensive Cancer Center
Health Benefits of Peanut Butter - Peanut-Butter.org
American Dietetic Association