Chandi Schwab
Do you feel like a slug? Is it hard to get the energy to do anything active? Do you take the time to eat energy boosting foods throughout the day? It is so important to know how to fuel our bodies. So many people think they need to stay away from carbs when in reality carbohydrates are the primary human energy fuels, generating the glucose that makes work and play possible. With a bit of protein to sustain your endurance and some vitamins and minerals to battle inflammation, minimally processed carbs, which raise your blood sugar slowly and moderately, are the star players in a diet for active people. Sugary foods (candy, cookies, soda, fruit drinks), elevate your energy level briefly but then drop you to new lows as your body attempts to balance its sugar-fired insulin level. High-fat foods slow down digestion and thereby delay access to energy. Therefore it is more about eating the right carbs, and staying active! Here is a list of All Star energy foods that I love!


Oatmeal: Don’t forget the oatmeal ever! Start your day with oatmeal. This is an excellent healthy food that not only makes digestion easier but also stabilizes blood glucose level (because of its complex carbohydrates and fibre content). Fiber content in the oatmeal helps you to get a steady stream of energy. Oats also contain Vitamin B which helps transform carbohydrates into usable energy.

All Natural Peanut Butter: Peanut butter is an excellent source of protein and good source of fiber. The soluble fiber in peanut butter prevents dietary fat and helps to control blood glucose. Peanut butter also rich with the amino acid arginine that helps to relax blood vessels and better blood pressure control.

Yogurt: A highly nutritious food which contains Vitamins B2, B5 and B12. Plus, a great source of protein, calcium, zinc, phosphorous, iodine. Yogurt is a very good health food. I love Greek yogurt!

Blueberries:Like other fruits and vegetables, blueberries release sugar into your blood slowly and have high fiber content, lowering your cholesterol level and the risk of digestive problems. That same little blueberry contains cancer-preventing antioxidants as well as properties that slow cognitive decline associated with age.

Citrus Fruits: Vitamin C is extremely important for gaining energy. Also, the minerals and dietary fibre that present in the citrus fruits are necessary for the growth of the body. Besides these, citrus fruits contain fructose, glucose and sucrose and citric acid. Oranges, grapefruit and lemon are the best citrus fruits for good health.

Spinach: Good source of Vitamin B and folic acid. It’s a high energy food along with sprouts, broccoli, and asparagus. Sweet potatoes are also very energy-boosting. Rich with copper, dietary fibre, iron, potassium, manganese. But that’s not all sweet potatoes are also good sources of Vitamin A, B6 and C. An excellent energy food rich with a lot of valuable nutrients.

Bananas:Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, the body doesn’t store potassium for long periods of time. This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating. The sugar in bananas is an easily digested form of carbohydrate.

Almonds:These little guys are great if you’re looking to improve your focus and mental clarity. Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.

Lentils:Beans are a great source of fiber, which translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils provide both carbohydrates and protein, making them a great addition to any meal. Lentils help reduce your cholesterol and blood pressure, and they’re low in fat and calories to boot.

Water:Without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you’re dehydrated, your cells receive nutrients for energy less efficiently, and your body can’t properly expend heat through sweating. Both conditions lead to fatigue. Aim to drink eight to 10 eight-ounce glasses of water a day.

Sustained Energy Boosters:
A balance of nutrients is really what’s going to give you sustained energy because your body digests protein, fats and carbohydrates differently. In other words, you can eat them all at the same time but they are all going to be processed differently. Carbohydrates start being digested in your mouth, protein starts in your stomach and fat doesn’t start until it reaches your intestines. That’s why foods that are combinations of nutrients give you sustained energy.

Quick Energy Boosters:
The quickest energy is from carbohydrates. That’s the body’s first preferences for energy. Did you ever hear about carbohydrate loading? That’s what marathon runners do when they run a long race, they carb load. The reason they do that is because your body’s first preference for fuel is from stored carbohydrate, and you store carbohydrate as glycogen in your muscles and your liver.