“I don’t have enough energy to get through my day.”
“I crash around 3:00 every afternoon.”
” By the time I get home from work, there is NO way I have energy left to exercise.”
“I wish I could keep up with the kids. I just don’t have the energy to play with them.”
It seems that lack of energy is an epidemic in America. We have so much on our plates, and it is overwhelming even to think of getting it all done.
Most likely you know that your calendar is never going to be empty, and your to-do lists will never be short. You may want to make a few simple changes to boost your energy so you can everything done and more.
Think of your body as an automobile. You need to fuel up your car by using premium gas just like you need to fuel your body with whole foods. You can wait until the gas gauge is on empty before going to the gas station to refill… but your car won’t run as efficiently.
Your body is the same way. It is very resilient. It will work for you unconditionally. But after a certain point, the gas tank hits empty. Your body becomes exhausted.
Here are the top 5 ways to get more energy and keep your tank full:
1. Drink water throughout the day. The first sign of dehydration is fatigue. Try beginning your day with a glass of water and take sips throughout the day to stay hydrated. Anytime you crave sweets, try having a glass of water instead. If you’re thirsty, that means you’re already dehydrated.
2. Eat a healthy carbohydrate/protein based snack about half hour before you tend to start losing steam. This will help get rid of the 3pm slump. Try lentil soup with pita bread, whole grain crackers with salsa, celery and hummus, apples and cottage cheese, or yogurt and trail mix with lots of seeds and nuts.
3. Increase your iron intake. Iron is a trace element which gives you energy and helps your immune system function. You’ll get iron from chicken, fish, red meat, nuts, sunflower seeds, pumpkin seeds, brown rice, millet, and those dark leafy greens like kale and spinach.
4. Eat foods that are ALIVE. Try replacing your crackers and chips with vegetables and fruits. Their energy levels will give YOU energy. Pick the foods that look most alive and fresh in the grocery store. Try carrots, snap peas, celery, juicy tomatoes, spinach salad, strawberries, broccoli, oranges, or squash. These veggies and fruits have all the vitamins and minerals your body needs for energy.
9. Get more rest and relax. Stress makes us tired. Very tired. So does lack of sleep. You have to make sure to get some downtime in order to give your body a chance to rejuvenate. Instead of pushing your body past its breaking point each day, why not listen to it and give in every once in a while? Try taking a nap (my favorite), taking a walk, reading a book, sleeping in late, getting a massage… these will all increase your energy. AND they are fun, too.
What is your trick? Leave me a message below. I just love hearing from you!
Lisa, since I have been so much better about drinking water during my day, I have way more energy. If I have a day that I didn’t get enough water my body really reacts and I feel tired and I lack energy. Also, I try to do what you suggest and have a healthy snack about the time of day that my body needs a little boost.
Thanks for the 5 energy boosters!
You are so welcome, Lynn! Are you still pumping the water?!I will tell you, when I am dehydrated, I get so cranky and have headaches. So drinking up is one of my fave tricks for getting more energy and fighting those headaches. Hope all is well!
Excellent tips. Perhaps you would like to guest post on my site sometime. Or perhaps we can cross promote since I help with the fitness programs for people.
I would love to guest post on your site. AND totally work with promoting each other. Let’s talk, Jenn. Would love to!
All great tips. I need to do a better job with drinking enough water. Could I mix and match some of your snack ideas like pita bread or the whole grain crackers with hummus?
Hey my handsome hubby! We need to get you a fancy cool water bottle to carry around. Also, you can certainly mix up the snack ideas…the whole grain crackers, such as Kashi’s TLC with hummus will give you that energy you need. love you
Already have the fancy SIGG waster bottle sexy wife. Apparently just need to use it more. I could really use those crackers and hummus now.
We will need to pack you a snack bag and lunch, Kevin. Keep your energy up! (and oh yeah, that Sigg, forgot about that one!).
Excellent tips! I am trying to drink more water…some days I am great with it others…it is hard while teaching. I feel so much better when I do. I am also working on the snacks for that time of day. When I get home from school it is hard not to grab everthing in sight! I am working to sit down and think first…so hard! I have really been into dehydrated fruit from Naturez Candy…the girl makes it herself. I saw it on the Food Channel. It is only the fruit no sugar or additives. It is good to take with you. Thanks for all of your tips. Your blog is AMAZING as are you!!! Thanks for motivating us all! Liz
Liz, Thank you, thank you so much for insights and that great tip about Naturez Candy. I will have to check it out. We are such a rushed society so actually sitting down and chewing our food is a bit foreign to us, but it does work! I am so honored to have you as a part of my community. You are the best! Keep on! xx
PS. Let me know how it goes with the water.:)
I get hit hard by the afternoon slump! Absolutely need to drink more water. I also love snacking on crispy kale chips. I get them at Whole Foods in Annapolis. The makers (forget the name) dehydrate the kale and coat them with nutritional yeast, which has those energy producing B vitamins. They are quite addictive!
Hey Car! Thanks for your tip on the kale chips. Love those! Which reminds me, I need to make a batch for the weekend. Haven’t had them in awhile. The nutritional yeast is such a boost, especially for the B12! Drink up (water that is:) and can’t wait to catch up with you again soon, chica. xx
I’ve been experimenting with making the kale chips. I wash them one day and make them the next so they’re really dry when I cook them. Only takes about 20 minutes and is way, way cheaper than the purchased ones.
Hi Mindy! Great tip on washing our green leafy delights the day before. Gotta try that! So good to hear from you!
As always, great information, Lisa! One thing I have found that works for me is to cut up the veggies when you get home from the store so that you have them ready. I keep mine in
clear glass storage containers. Then when you open the fridge it looks colorful and inviting!
Grazie, Tara!I am sure the inside of your fridge is BEAUTIFUL! All those yummy colors. Great tip to cut up the veggies right away. Take them out of the bag and onto the cutting board, stat.:) You are the best, Tara!!!!
My favorite high-protein snack foods are Trader Joe’s nut mixes- they have an unbelievable assortment of dried fruits and nuts in fun combinations, like “Nuts About Raspberry and Chocolate”, which has bits of dark chocolate- yummm…
But for on the go, they also have bags of snack-sized, individually packaged raw trail mixes which are great for tucking in a purse, car glove compartment, etc.
I so agree about the need to stay hydrated- I do find that I get irritable and spacey if I haven’t been drinking enough. In fact I have a rule for myself that for every caffeinated or alcoholic beverage I have, I drink an extra glass of water to counteract the diuretic effects.
Keep up the great work!
Barrie, love your water “rule.” Please remember to drink 1/2 your body weight in ounces for insurance. AND thanks so much for sharing your snack idea. Protein goes a long way for keeping your energy up. Can’t wait to see you on the cleanse!
When I went to a Nutrititarian/Plant Based (Eat to Live) diet and deleted sugar, processed foods, animal products, oils and salts from my diet, I have amazing energy throughout the day. I am only tired when it is bedtime. And I wake up easily and rested.
Christine, sounds like you discovered what works great for your body. That sugar one is really hard to do, but isn’t it amazing how great you feel without it?. Beautiful, Christine!