09/17/2012 12:08 EDT | Updated 11/16/2012 05:12 EST

10 Energy Boosting Foods for Fall


With the arrival of the crisp, fall weather, it's more important than ever to make sure you have the right nutrients to stay fit, healthy, and energized.

The question that's always asked of me though, especially because I'm active and a vegetarian, is how I have enough energy to get through my days and my workouts? Well, I simply say that I have the perfect solution: plant-based foods. Not only are they filled with the most highly nutritious and bioavailable vitamins and minerals, but they taste great, too.

Plant-based foods provide all of the macronutrients (proteins, carbohydrates, and fats) essential in maintaining optimal energy. Since working out causes physical stress, it creates acidity in the body. In order to regain a state of alkalinity, it's essential to neutralize the body by consuming a plant-based diet filled with fruits and vegetables.


My top sources of energy foods:

1. Hemp Seeds -- contains omega 3 fats and provides long sustaining energy. I love to put them on salads, in smoothies and cereal.

2. Chia seeds -- are loaded with fiber and bulk up when soaked. Chia makes the most delicious morning porridge. Amazing for before my workouts.

3. Kale -- As a green leafy veggie, kale is a powerhouse. Loaded with magnesium and is alkaline forming. Chopped up in a raw salad or steamed on the side of quinoa, kale completes any plate.

4. Sea vegetables -- storing a wide range of trace minerals and nutrients sea vegetables provide natural sodium to the diet. My favourite sea vegetable is arame or nori -- they give me mental clarity and focus.

5. Tempeh -- one of the highest sources of plant protein, fermented, easy to digest and delicious. I love marinating tempeh with cider vinegar, lemon juice and coconut oil for a boost to my salads and wraps.

6. Coconut water and coconut oil -- coconut water replenishes the body with much needed electrolytes. So when I am working out, this is my go to beverage. Coconut oil is loaded with medium chain fats, so they are a quick source of energy and nourishment before and after activity.

7. Quinoa -- contains all of the essential amino acids -- building blocks for protein. Protein builds muscle, so it is important to consume protein especially after a workout.

8. Goji berries -- are a natural source of antioxidants, protein and fibre. They are perfect in a trail mix before a workout or great tossed in a smoothie after a workout.

9. Cacao -- one of nature's richest sources of magnesium. Gives me a natural boost of energy. Cacao gives me the perfect excuse to have chocolate for breakfast. Tossed in a smoothie or cereal it adds the perfect crunch and kick!

10. Honey -- loaded with enzymes, antibacterial and antimicrobial properties honey is soothing and easy to take down. It's a natural source of sugar and calories so it makes a perfect addition to my pre-workout snack and it also gives me that extra boost of energy.

These are the foods that I reach for when I want to get moving, and I highly suggest them to anyone who hasn't tried them yet. I know my body's going to use them well and efficiently, and give me that boost of energy without causing me to crash and burn out.

They are sustaining, nourishing, and versatile enough that I can consume them daily in multiple ways without ever getting bored of them.

So, have you used any of these foods in your energy regime? Share your valuable insight with us -- we'd love to hear what gets your body moving!

You can get more delicious knowledge by checking out Marni's Cleansing with Superfoods e-book


10 Energy Foods