Healthy Energy Boosters

Getting an energy boost that can keep you going all day often means, for some, sacrificing good nutrition. Following are a few healthy tips to keep your energy all day long.  Perhaps you can kick that cup of coffee, can of cola or sugary candy bar to the curb!

If you’re watching your weight, the challenge is finding foods that can not only give you a boost, but are good for you as well.  The goal in planning your daily diet is to focus on meals that are low in bad fat, high in fiber, contain protein and have complex carbs. This ensures a slow breakdown of sugars and regular energy throughout the day.

Have a Healthy Start

Having a good breakfast is the first and most important step in building up your energy stores to get through a busy day. Even if you aren’t particularly hungry, you should eat within four hours of waking.

What you eat for breakfast should account for about 25 percent of the day’s calories, so go for low-fat, high-fiber, and a complex carb. Avoid foods with a high level of simple sugars; the sudden energy boost will be quickly be canceled out by a crash in energy later in the day.  Complex carbs are great and essential but also think about adding protein at every meal and snack to keep that energy sustainable.

Healthy Breakfast ideas:

  • Greek yogurt with fruit, granola and flax seed
  • Whole grain whole cereal with milk, fruit
  • Whole wheat pancakes with peanut butter and fruit
  • Smoothies with milk or juice, fruit and protein poweder
  • Have a sandwich…it’s not just for lunch
  • Eggs, whole wheat toast, fruit


Staying Hydrated

Staying hydrated can also help. Drinking at least six to eight glasses of water a day can keep you from feeling sluggish and tired. Different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. Our bodies depend on water to survive. Every cell, tissue, and organ in our body needs water to function properly. For example, our body uses water to maintain temperature, remove waste, and lubricate our joints. Water is needed for good health.  Water makes up more than half of our body weight. We lose water each day when we do normal everyday activities like sweating. We lose it even faster when it’s hot or we are exerting ourselves.  It’s important to replace water lost.

Symptoms of dehydration include the following:

  • Little or no urine
  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Headache
  • Confusion
  • Dizziness or lightheaded feeling

Tips for staying hydrated

  • Keep a bottle of water with you during the day. Purchasing bottled water is expensive and creates plastic bottle waste. Carry a reusable glass water bottle and fill it from the tap instead.
  • If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink, or better yet…essential oils like lemon.
  • Be sure to drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water. Thirst is often confused with hunger.  
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up; breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.
  • Drink water when you go to a restaurant. It will keep you hydrated and it’s better for you than colas!


Snacks can also provide the body with the energy it needs. Just be sure to choose wholesome snacks rather than those loaded with sugar or fat. Go for fruit, a few baby carrots, some cheese or a handful of nuts, a glass of milk, a few whole grain crackers or even a low-fat granola bar. Snacks that fit in your purse or can be stored in a desk drawer for easy access will ensure you get the quick boost you need when your energy starts to flag.

Healthy Snacks:

  • A handful of nuts
  • Yogurt
  • Cheese and apple
  • Apple and peanut butter
  • Granola bar (high protein)
  • Smoothie
  • Cottage Cheese and fruit
  • Hard boiled egg
  • Roasted chickpeas
  • Turkey roll-ups
  • Hummus and veggies

So when your wanting to find, keep and maintain healthy energy…don’t reach for the sodas, candy or coffee every time.  Remember that snacking, eatin well and staying hydrated will provided a much longer, sustained energy packed day!



Keep it simple and keep it healthy,

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Medical Disclaimer Notice: Nothing in this post is to be construed as medical advice, simply a sharing of things that have worked for me &my family. If you have any symptoms of serious illness, taking medication, pregnant or nursing, or have never worked with herbal materials or essential oils before, please consider consulting a medical professional before use. I am unable to offer advice for your particular medical situation; please ask your Doctor, Nurse Practitioner or Naturopath for further guidance. The statements made here have not been approved by the Food & Drug Administration. These statements are not intended to diagnose, treat, cure or prevent disease. This notice is in accordance and required by the Federal Food, Drug & Cosmetic Act.
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Simply Living Simply About Simply Living Simply

Howdy there, I'm Kat! I'm a southern gal who loves being a wife, mother, blogger, writer and a follower of Jesus Christ. I adore coffee, chocolate, sweet tea, essential oils, meows, guns, drag racing and TEXAS!
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