19 Foods to Increase your Energy

BONUS – list of Energy draining Food.

We are What we Eat and everyone knows that. I doubt there is a human on the face of this earth that would argue this fact. Yet —- we do what we do.

The best place to start to gain energy – is with eliminating or, at least, reducing white processed sugar, white bread and white pasta. All those sweets that contain refined sugars and simple carbs have a negative effect on our blood sugar. This saps our energy more than anything else.

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If your a baker, there are several good replacements for white flour and white sugar. Coconut sugar comes to mind. There are also some very good, yummy and healthy alternatives to dessert. (Do check out the recipes in the library for some of the most mouth watering desserts.)

Exercise always helps to boost our energy levels. Every little bit helps. A short walk around the block or even around the yard. We have to start somewhere and it doesn’t have to be a huge leap into a wild exercise program. Well…. unless you want to.

Foods that give you energy

Bananas can be a great little energy kick. An excellent source of the right kind of carbs along with potassium, and Vitamin B6. All of those things can help boost our energy levels.

Blueberries are another great fruit choice for a little bit more energy, because they are low in sugar, yet, high in fiber.

Apples are full of vitamins and minerals and like bananas, can give a quick boost to your energy levels.

Sweet Potatoes pack a good source of energy. Besides being tasty, they possess some of those good carbs along with fiber, manganese and loads of Vitamin A.

Fatty fish are great sources of protein, B vitamins and fatty acids. All, of which will boost energy.

Hummus is made with chickpeas, sesame seed paste, oil and lemon. The combination of these ingredients makes hummus a good source of energy. These ingredients are also helpful at slowing down the absorption of carbs, which helps you avoid blood sugar spikes. One of my favorites is Black Garlic hummus.

Brown rice – unlike white rice is a nutritious food item. Because it’s less processed it retains more nutritional value in the form of fiber, vitamins and minerals.

Lentils are not only a cheap source of protein, they pack a lot of various nutrients that can give your energy a boost.

Eggs are loaded with protein and it does not cause blood sugar spikes when digested. Another great source of energy.

Seeds pack a whollap of energy. Especially chia, flax, pumpkin and hemp seeds.

Beans are rich in nutrients, carbs, fiber and protein. Thus, a great source of natural energy. Even though there are many different types of beans, their nutrient profiles are all very similar.

Quinoa is loaded with more protein than any other grain, plus rich in amino acids. It is packed with nutrients such magnesium, phosphorus and manganese. It’s a rich source of good carbs that make for long lasting energy.

Nuts are brimming with nutrients, healthy fats and protein. Some of the best are almonds, peanuts and cashews. Great energy boosters.

Green Tea is much like coffee, in that it contains caffeine, but it also has a compound called thymine that keeps you focused and alert without feeling jittery.

Leafy green vegetables are excellent sources of nutrients that promote energy. They are high in iron, calcium, magnesium, potassium and vitamins A, C, E and K. On top of that, they are loaded with folic acid, fiber and antioxidants.

Spinach is included in the green leafy vegetables but we added it separately because we give it a gold star for energy due to its amino acids and tyrosine, a compound that has been known to improve alertness. Can’t handle the green taste? Add some to a fruit smoothie. No, it won’t taste like spinach. I love to steam it lightly, add some apple cider vinegar and pepper. Yum.

Water, yes you read that right. Water is essential for life. It’s involved in many cellular functions, including energy production . Not drinking enough water may lead to dehydration, which can slow down body functions, leaving you feeling sluggish and tired. Drink more water.

Dark chocolate has a higher cacao content than regular or milk chocolate. The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout the body which can boost our energy. Easy does it.

Trail Mix is a combination of nuts, seeds, and dried food that is a warrior to battle fatigue. The fat found the nuts and seeds are a great source for long-lasting energy while the high fiber content slows down the release glucose. We only need a handful or two. Much more than that becomes a calorie bomb.

NOTE: Meat and dairy are both good sources of protein and can contribute to energy. Unfortunately, to much also contributes to weight gain. Yes, meat can cause weight gain. I highly recommend organic cheese. Hey, I like a little pepper jack now and then myself and that is the key. Moderation. Less meat and dairy.. more veggies.

(There is a detailed section on meat and weight gain – in my book “Breaking Free From the Medical Matrix”, complete with a big study.)

Energy Draining foods

Excessive alcohol consumption can negatively affect your energy level. Smoking will do so also.

Processed grains. Especially those found in white bread, white pasta and white rice can lower your energy levels. It is the “processing” methods that lower levels of fiber. A meal or snack of processed grains will often create a quick rise in blood sugar – followed by a drop in energy.

Fried and Fast Foods is a given because they are usually high in fat and low in fiber – both of which slow down digestion which slows down the delivery of energy. Moreover, fried and fast foods tend to be low in vitamins, minerals and other essential nutrients – thus, fail to boost energy and leave us sluggish.

Cold Cereal is generally a combo of high-fructose corn syrup, sugar, and genetically modified corn. It will not boost your energy, but rather rob you of it.

Soda .. and I don’t think I even need to explain that one. As far as I am concerned.. soda is the most worthless item we can consume. Little more than dyed sugar water. A big waste of money and not a single health benefit to be had. Just the opposite.

A Helpful Shopping list

Week 1. Add a bag of lentils and a package of wild rice to your cart. (Then try the yummy recipe in the library for Crockpot Lentil Wild Rice.) AND – grab a few more veggies and a little less meat.

Week 2. Get some nuts, seeds and dried fruit. Make yourself some trail mix – minus the M&Ms.. (There is a DANG GOOD Trail Mix recipe in the library). Grab a few more veggies and a little less dairy. Think sweet potatoes.

Week 3. Try some organic hummus. It makes a super dip. And, get a box or two of green tea. Try a couple different varieties. Get some apples and bananas.

Week 4. Get some beans. Make a big pot of chili or a beanie rice dinner. Grab some blueberries.


Skip the fast food drive thru and treat yourself to some Salmon. (Then.. check out my Crock Pot Lemon Poached Salmon recipe in the library.)
More Chicken – Less Beef. ( find my Crock Pot Garlicy Lemon Chicken recipe in the library)
Have a couple of eggs 3 or 4 times a week.
Eat a small portion of dark chocolate every day.
Drink more water.

If your a subscriber you have your password. Go to the libary and find a print of these energy enhancing foods + the energy draining foods. It can come in handy when making your shopping list.

I will leave you with this little quote:
Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon. (Doug Larson)

7 thoughts on “19 Foods to Increase your Energy

  1. I have to agree with Doug Larson on that quote! But, I love lots of the energy-boosting foods. Spinach is great, although I much prefer it raw, can’t stand the consistency once it’s cooked. Nuts and seeds are wonderful, I can do quinoa in small amounts, although I does sometimes upset my stomach. Eggs are great too, I love them anytime!

  2. I have certainly noticed that when I am off breads, pastas, and sugar, I do not get that slump and drained of energy feeling.
    And as a farm girl, I LOVE my vegetables. 🙂

  3. This was an interesting read. I particularly liked the list of ‘energy draining’ foods and to my chagrin, I need to eliminate most of them from my present diet. Can you do a future article on ‘Keto Perfect Foods’ as I plan to do keto this year. Thanks for sharing.

    • I am really not into “”diets”” . I know my son has had good luck with Keto. I have found that simply eating real food and cutting back on meat and dairy has been successful, not only for myself but many past clients.

  4. Very informative. I didn’t know cold cereal robs you of energy, or that green tea gives you energy. I’ll be more than happy to keep testing the dark chocolate if you need a case study subject 😉

    • I think there are a lot of us willing for that chocolate taste study.. LOL

  5. I enjoyed this post and found it helpful. I was surprised to read that cereal is not a good choice although I thought by only using non-sugered shredded wheet and Kashi Berry Crisp would be healthy. I do add bananas and other fruit. I know that eggs give me energy but my doctor wants me to eat less.

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