Are you lacking energy and feeling tired all the time? Do you feel fatigued or sluggish? Want more energy? Get back to being healthy and re-energizing yourself with these easy steps.

Fuel Your Body with Nutritional Foods

Start your day off on the right track with a healthy and nutritious breakfast.  Breakfast is the most important meal of the day. In the morning, you need to fuel up on good foods because your energy supply is very low. This is because while your sleeping at night, your body uses energy from the food you ate the day before to help restore and build your muscles, bones and organs. As you wake you will need to eat healthy foods to have energy and nutrients for your day. Find a balance of proteins, fruits, veggies and some carbohydrates to start your day. It is also important to avoid sugary and greasy foods. Therefore maintaining a healthy diet is an essential step, which will allow you to maximize your energy levels.

Eliminating sugar and processed foods: To maintain a healthy diet, try eliminating sugar and processed foods. As sugar and processed foods will lower your energy levels significantly. Instead replace your sugar intake with fruits, berries and vegetables such as carrots, squash, yams, onions and beets. These types of foods will dramatically boost your energy levels and your vitality.

Proteins: High quality protein is crucial in a healthy diet. Eating grass-fed beef and lamb are good because they are low in Omega-6 fats. While salmon, sardines and shellfish are rich in healthy Omega-3 fats and are also high in Vitamin D. Organic eggs, chicken, pork, and white fish are also good choices for sources of high protein foods.  In addition, try using whey protein powder along with those foods at least once a day, to help your energy levels soar through the roof.

Quick Healthy Breakfast Ideas:

  • Protein Shake. Add a banana, strawberries, blueberries, milk or juice, Greek yogurt and whey protein
  • Egg Scramble Wrap. 3 eggs scrambled, olive oil, whole wheat wrap, low fat cheddar cheese, pesto, salsa, tomatoes, onion
  • Oatmeal. Add raspberries, blueberries and Greek yogurt
  • Whole-wheat toast with peanut butter
  • Take multivitamins and fish oils every morning and make it part of your routine!

Quick Healthy Snacks Ideas:

  • Pineapple
  • Cliff Bar
  • Low Fat Cottage Cheese
  • Granola
  • Yogurt
  • Almonds, Cashews, Peanuts
  • Apples

Healthy Lunch Ideas:

  • Tuna sandwich with whole wheat bread, low fat mayo
  • Turkey sandwich with whole wheat bread, low fat mayo, cucumber
  • Tomato Soup
  • Mixed green salad with nuts and berries

Healthy Dinner Ideas:

  • Salmon with brown rice and asparagus
  • Mixed green salad with nuts, avocado and berries
  • Whole-wheat pasta with lemon chicken
  • Quinoa salad

Stay Hydrated

Start your day off with a large glass of water to help keep you well hydrated. Add some life to your water by using lemon or lime. This will also help flush the unwanted toxins out of your body. As you wake up in the morning, your body is dehydrated, that is why it is crucial to hydrate as soon as you can. Dehydration can lead to extremely low energy levels, making you feel tired and fatigued. Aim for 8 glasses of water a day so your can stay mentally alert and focused. While drinking water will help provide you with the hydration you need, you can also quench your thirst by eating veggies packed with high water content such as spinach, cucumbers, tomatoes, red bell peppers and radishes. As a result, this will boost your energy levels dramatically.

Alternative liquids to keep you hydrated:

  • Milk
  • Herbal or caffeinated teas
  • Fruit Juices
  • Smoothies
  • Coconut water

Regular Exercise

Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy. Even if your feeling sluggish, push yourself to get out for a walk or bike ride and your body will thank you for it.

Fun Active Activities:

  • Climbing gym
  • Hiking
  • Skiing
  • Biking
  • Tennis
  • Stand Up Paddle Boarding
  • Soccer
  • Yoga

In conclusion, if you want to increase your energy levels it’s easy, just follow the steps. Remember, all you have to do is fuel your body with healthy foods, stay well hydrated throughout your day and keep your body active on a regular basis.