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This Month In Diet
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  • Running on Empty?
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Health and Fitness News

Running on Empty?

Eat these foods for an instant energy boost.

If you’re feeling tired, zapped, fatigued, rundown, or sluggish, you’re not alone. Fatigue is one of the most common complaints heard by doctors. Since there are many possible reasons why you lack energy, it’s a good idea to visit your doctor to rule out an underlying health condition. Before you do, try a few home remedies to restore your energy.

Start by getting plenty of exercise, managing your stress, and getting the right amount of sleep. But don’t ignore your diet. Because you’ll never be fully energized unless you eat the right foods.

Food is the fuel your body uses for energy. Some foods are considered low-grade fuel and others high-grade. If you constantly fill your body with low-grade fuel, you’ll feel like you’re running on empty. Skip the low-octane options for these foods and drinks to push your energy to the max.


Eating eggs for breakfast is a great way to energize your morning. One egg contains 6 grams of protein and a good amount of healthy fats. These nutrients slowly fuel the body and satisfy hunger throughout the day, keeping your blood sugar and energy reserves stable. Eggs are also extremely high in other essential vitamins and minerals for health. Keep a supply of hard-boiled eggs in the refrigerator for a quick pick-me-up snack.


Feeling dragged out? Eat a banana. The combination of complex carbohydrates, vitamin B6, and potassium provide the perfect boost for energy. Bananas are an easy snack to keep on hand and are a great addition to smoothies.


As a complex carbohydrate, oats are rich in fiber and nutrients. Similar to protein, high-fiber foods are digested slowly to prevent spikes in the blood sugar and to provide long-lasting energy. Whether couples with eggs or enjoyed on its own, oatmeal is a great way to power up your day.

Fatty Fish

Foods high in protein, omega-3 fatty acids, and B vitamins are known for providing energy. That’s what you get from fatty fish like salmon, tuna, and sardines. Fatty acids help reduce inflammation that causes fatigue, and vitamin B12 improves the way your body uses iron for energy.


Energy hounds go nuts for nuts. Keep a stash on hand for when you’re feeling zapped. Nuts’ combination of high fiber, healthy fats, protein, and nutrients provides the perfect pick-me-up snack. All types of nuts are good for you, whether walnuts, almonds, pecans, cashews, or pistachios. Walnuts are particularly high in alpha-linolenic acid, which boosts energy.


There’s one reason why coffee is a popular morning drink: caffeine. A morning cup offers increased energy, focus, and alertness. Since it can interfere with sleep, it’s best to drink coffee early in the day. Up to four cups of coffee a day is considered safe and healthy for most adults. Not a coffee drinker? Get your caffeine from green or black tea.

Beans and Lentils

There are hundreds of types of beans and lentils, and they’re all great sources of fiber, protein, antioxidants, and complex carbohydrates. With these ingredients, you can expect a cup of beans or lentils to provide a long-lasting, steady supply of energy.


It seems rather plain, but water is an essential ingredient in cellular energy production. Even mild dehydration can make you feel zapped. Drink a glass of water to replenish your thirsty cells with nutrients and fuel for energy. Keep a water bottle nearby to sip on throughout the day to prevent dehydration and maintain optimal energy levels.

Greek Yogurt

Plain Greek yogurt is extremely high in protein, offering 18 grams in a 6-ounce serving. Add a few berries or nuts to the yogurt for added fiber and flavor. Whether enjoyed as a small meal or pick-me-up snack, Greek yogurt is a great choice when you’re feeling hungry and low on energy.

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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