Turbo power your energy!

Is there a soul out there who does not want to live life to the fullest with plenty of energy and zest for life?  Well, maybe a few people, but I’m not reaching out to them, I’m talking to you!  So often I hear clients, friends and family talk about their lack of energy.  When coffee and energy drinks aren’t doing the job, it’s time for a change in the way we fuel our bodies.  I’ve created a list of my favorite energy boosters. From drinking more water to experimenting with raw chocolate, you’ll find yourself energized just reading my tips!  

1. Drink more water
When you’re feeling tired have a tall glass of water.  Sometimes when dehydrated, the body will send out feelings of fatigue.  We often misinterpret the feeling as exhaustion and reach for a cup of coffee for a quick zap of energy.  However, coffee is very dehydrating, and before you know it that tired feeling has washed over you once again.  
Drink a lot of water first thing in the morning when your body is especially dehydrated.  Giving your body the hydration that it is seeking will energize you without stimulants.  
Don’t forget to drink plenty of water during the day.  Try water with lemon.
Eating juicy fruit is another way to stay hydrated and energized throughout the day.  Seasonal fruits like apples, pears and oranges not only provide the body with a little water, but also with sugar.  Sugar found in fruit does not spike the blood sugar as quickly as refined sugar does.  You’ll have energy for a longer period of time, and forgo a sugar crash.  

2. Enjoy a healthy balanced breakfast
Eating breakfast will provide your body with the fuel it needs to power through the day. A healthy breakfast is one that is high in carbohydrates and fiber.  Examples of this would be whole grains like oatmeal and quinoa or green smoothies.  Studies show that people who eat a healthy breakfast are more alert in the hours between breakfast and lunch than those who do not.  
Try a green smoothie or quinoa porridge. 


3. Never skip meals
Breakfast is very important, but so is every other meal of the day.  Skipping meals will leave you feeling worn out by the end of the day.  Remember, food provides the energy our bodies need to perform well.
Try keeping portable snacks with you.  I love packing a baked sweet potato for a snack.

4. Eat foods high in magnesium and folate
Magnesium is a mineral needed by our bodies to break down glucose (sugar) into energy.  It is needed for over 300 other biochemical reactions in the body. Despite the fact that it plays a huge role in the functioning of our bodies, magnesium deficiency is one of the highest mineral deficiencies in the United States. Magnesium rich foods include pumpkin seeds, swiss chard, spinach, almonds and sea vegetables.  
Folate is the natural form of vitamin B-6 which appears in food. It helps produce red blood cells which carry oxygen throughout the body.  When levels are low a feeling of fatigue will result.  Foods rich in folate include lentils, leafy greens and beans.  
Drink green smoothies in the morning and serve sauteed greens with lentils or beans and whole grains for lunch/dinner. 

5. Eat more fiber

Simply put, fiber slows down the digestion process and helps to supply the body with steady energy throughout the day.  Fiber is also crucial for healthy digestion and elimination.  We all know how sluggish we feel when our elimination is not on track.  For these reasons it is important to include fiber in every meal.  It’s quite easy to incorporate more fiber into your diet by eating more fruits, vegetables, nuts and whole grains.  Try these Quinoa Cauliflower Cakes 



6. Choose raw chocolate
In addition to containing caffeine, chocolate also contains a stimulate called theobromine.  I suggest eating only raw chocolate--also known as raw cacao. Raw cacao is extremely high in antioxidants, magnesium and even Omega-3 fatty acid.  Many of the cacao's benefits are destroyed when roasted to make chocolate bars. Fortunately there are many raw chocolate bars on the market.  Unlike traditional chocolate bars, raw chocolate bars are free of dairy, refined sugar and additives; all of which can zap your energy and health in the long run.  An alternative to raw chocolate bars are raw   cacao powder and cacao nibs.  Available at health food stores and online, these power packed foods make fantastic additions to smoothies and raw desserts.  
Try this decadent Goji Cacao Blueberry Smoothie

7. Wake up and smell the peppermint

When I’m sleepy I reach for a jar of dry peppermint leaves and sniff.  The aroma of peppermint stimulates the brain’s trigeminal nerve which is responsible for the feeling of alertness. A cup of peppermint tea will also do the trick.

8. Get moving

Increasing physical activity will improve your energy.  Humans aren’t meant to sit still for too long. Engaging in physical activity can be as easy as taking a brisk walk around the neighborhood or giving yourself jumping jack breaks after sitting for long periods of time. Which reminds me, it’s time for my jumping jacks!


I'd love to hear some of your tips for supercharging your energy! 


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