Top 5 Power Foods to Boost Your Stamina Instantly . “A healthy diet is a solution to many of our health-care problems. It’s the most important solution.



A healthy diet is a solution to many of our health-care problems. It’s the most important solution.









Picture this: You are on a beautiful, long drive. The roads beckoning, the weather gods smiling. And then, your car runs out of gas. How frustrating! Well, that’s pretty much what happens with our bodies on a daily basis. There’s simply no stamina to go through the rigours of the day, day after day.


And the first casualty is the gym, for who has the energy for a workout? But, is there an easy remedy to tackle this problem? Absolutely. With the intake of the right foods you can increase your ability to sustain prolonged physical or mentaleffort. Nutrients like complex carbohydrates, proteins, omega-3 fatty acids, fibre and vitamins are the energy boosters that help your body live up to the relentless challenges of life. Here’s a list of 8 power foods to keep you high on stamina, so that you don’t compromise on fitness.



1. Brown Rice

Although carbohydrates are the primary source of energy for the body, not all carbs are good. For better stamina, you need to increase your intake of complex carbs. They are known to release energy slowly into the blood, ensuring optimal energy levels through the day.  Brown rice fits the bill perfectly. A great source of complex carbs, it is also rich in fibre and Vitamin B complex. Unlike white rice, brown rice has less starch, making it easier to digest. In other words, your belly will feel full for longer, giving you energy to brave the day.



Carbohydrates are the primary source of energy for the body.



2. Eggs

An essential nutrient for the growth and repair of muscle and body tissues, proteins are vital for building stamina. They not only help burn calories, but also kick in a sense of being sated. Eggs are counted among the best sources of protein on the planet, with the highest biological value. Packed with all the nine essential amino acids, an egg a day promises to keep the fatigue away!



An egg a day promises to keep the fatigue away. 



3. Fish

Omega-3 fatty acids are crucial for the optimal functioning of the body and brain. But their deficiency is worryingly common and usually presents itself in the form of symptoms like chronic fatigue and poor memory. Of the three types of omega-3 fatty acids, two – EPA and DHA – are primarily found in fish, especially fatty fish like salmon and tuna. They are also rich in proteins and vitamin D. Did you know that 100 grams fish contains almost 50 per cent of the daily requirement of proteins for an average adult?



100 grams fish contains almost 50 per cent of the daily requirement of proteins.




4. Citrus Fruits

Nothing saps your energy like a bout of cold and cough. Infections, no matter how innocuous they may seem, always have a way of getting you down-and-out. The best way to beat the odds is to boost your immunity with generous doses of Vitamin C. Studies show that citrus fruits – rich in Vitamin C – help improve energy levels, by cleansing the body of toxins and improving immunity. Have a long day at work? Treat yourself to a fresh orange or lime juice. 




Foods rich in Vitamin C help improve your energy levels.




5. Almonds

Whenever you sense your energy levels dipping, reach for some almonds. These nutrient-dense nuts help in boosting metabolism, thereby improving your stamina. The icing on the cake is that a handful of almonds – powerhouse of healthy fats – not only keep your brains and bones strong, but also aid in weight loss.



Almonds help in boosting metabolism


Stamina and fitness go hand in hand. Give your body the nutrients it needs, work out regularly, and you’ll see how all that weariness becomes a thing of the past. Once the fuel is taken care of, you can enjoy the drive!



Top 7 Simple & Healthy Breakfast Foods For Busy Mornings. ” Breakfast can hide your hungryness and it’s reflect one thing in you that is Strength ” .





  • I eat healthy and don’t go by a diet chart. The breakfast is usually heavy, complemented with short frequent meals. My dinner is high on proteins and low on carbohydrates.



Breakfast can get your day off to a great start provided you eat the right things. Think heart-healthy grapefruit, inflammation-fighting salmon and eggs, fiber-rich whole grain, spices to get your metabolism kick started, or even a savory porridge peppered with delicious golden onion and warming ginger. Pick right and you’ll do your body a world of good!


Healthy Breakfast Foods For You



Putting together a healthy breakfast in the morning rush may seem challenging. But it is easier than you think. There really are some healthier and easy-to-create breakfast choices that you could be making. Whether you take a cue from ayurveda, pick something that is heart healthy, or steer clear of some store-bought goodie, a little change can go a long way. Here are some smart options to get you started.



1. Sweet Or Savory Porridge


If you’re going by what ayurveda suggests, your breakfast needs to be a warming food that is easy to digest. And porridge ticks all the boxes! You could stick with a traditional oatmeal topped with some fresh fruit or dates. Alternatively, try millet or oats in a savory porridge with cumin, fenugreek seeds, some onions, fresh ginger, and ghee. Use yogurt on the side to cool off.



2. Eggs



Protein is a good way to kick off the day and eggs are among the most convenient and quick breakfast foods. Plus, they’re versatile, so you could have them poached, boiled, scrambled, or in an omelet loaded with veggies depending on how much time you have. Worried about the egg calories? There aren’t that many calories in an egg. Why protein? Because it keeps you satiated longer, so you won’t feel hungry for a while. Also, fewer chances of your munching on something you shouldn’t. In fact, researchers have actually suggested that a good breakfast choice is one that’s high on protein besides having a low glycemic load, but more on that later.



3. Salmon And Other Lean Protein



If eggs don’t get you excited, how about a protein-rich start to the day with some salmon? It’s an ideal option for pescatarians too. Fatty fish like tuna or salmon also deliver all that omega 3 fatty acid goodness which protects your body from inflammation, lowering your risk of heart disease, arthritis, and cancer. Toss together a quick breakfast with salmon and a side of fresh veggies, eat some with scrambled eggs, or put some on wholegrain toast.



4. Berries


Berries are one of the easiest breakfast food additions and it won’t even feel like you’re punishing yourself. On the contrary, you may even feel like you’re having a very indulgent breakfast once you scatter those beautiful ruby red raspberries or orbs of blueberries over your yogurt or muesli or oatmeal. Even a smoothie powered up with berries works a treat. What makes them so good? Berries will deliver a vitamin-rich boost to your body first thing in the morning, giving you antioxidants that protect against inflammation and even lower bad low density lipoprotein (LDL) cholesterol levels


If you’re worried about eating the sugar in the berries, rest assured you’re not breaking any rules. The American Diabetes actually recommends berries among the superfoods for diabetes.



5. Fresh Vegetables


Research suggests that having some vegetables at breakfast may help ensure you meet the daily recommended intake of this food group without falling short of it. Consuming low glycemic index and low glycemic load foods can help boost your health in general and may even lower your risk of metabolic disorders as well as liver problems. Try adding some fresh vegetables to your eggs or toss together a little salad. You could even make it the night before if time is at a premium.



However, if you want to be especially good, cooking your vegetables gently can work even better. Ayurveda recommends consuming your veggies cooked and not raw to aid digestion early in the day. Experiment with lentil soup, mashed sweet potatoes, or winter squash seasoned with some cumin. Or keep it familiar with steamed broccoli or some carrots or peas along with your savory porridge.



6. Grapefruit And Other Low Glycemic Index Fruit


Load up on vitamins and antioxidants from grapefruit that are good for your skin and also fight free radical damage both inside and out. Or stew a small serving of pears or apples with no added sugar. Fruit as well 100 percent fruit juice can help count toward your five portions a day of fresh vegetables and fruit. Just take care not to have more than a third of your fruit group intake via juice. Orange and grapefruit juice are smart choices because they are nutrient dense, giving you more goodness by way of vitamins/minerals per cup than most other juices.


However, there is fruit and there is fruit. A sweet, calorie-laden bowl full of grapes, pineapples, or mangoes is not the same as, say, a grapefruit. For instance, 100 gm of grapes contain 16.25 gm of sugar and 67 kcal compared to just 6.89 gm of sugar and 42 kcal in a similar portion of grapefruit.  If you do choose the sweeter fruit with higher glycemic index, have a small half serving.



7. Lemon/Lime Water


Kick start the day with a healthy drink as well. Try having a glass of warm water first thing in the morning, with some lemon or lime squeezed into it. The warm water encourages muscular contractions in the intestinal walls to aid bowel movements, purging waste from your body. The lemon/lime is vitamin- and mineral-rich and is believed to help free up toxins – known as ama in ayurveda – from your digestive tract. That way, you begin each day properly cleansed from the inside out. Think of it as a daily detox! This can help your kidneys do their job better and may even help if you have acne or are struggling with a weight problem.






  • I believe in breakfast. It’s the one meal that my kids usually eat without a fuss, so that’s huge. As for myself, I can’t function without it, and I see it as a great way to get some healthy greens in, some coffee, and on a good day, maybe even some news of the world via the newspaper.