5 Ways to Keep Up Your Energy Without the Crash

5 Ways to Keep Up Your Energy Without the Crash

I love coffee. But that alone won’t sustain my energy throughout the day.  As much as I need enjoy my one cup of coffee, I also know the importance of sustainable energy for my work day, work outs and adventures. I also know that this doesn’t have to be hard whether you are a 12 hour shift nurse, a yoga instructor, a mountain climber or a data analyst. Below are my recommendations for small changes that can have big results when it comes to sustaining your energy all day or giving you a boost right when you need it.

1. Move

5 Ways to Keep Up Your Energy Without the Crash

Get moving! There is no better mid morning or afternoon pick me up than getting outside even if its just for a 10 minute walk. Take the time to catch up with a co-worker, make a phone call or do a walking meditation. If you can’t get outside because of the nature of your job or weather, you can get creative- walk around your office, get up to talk to a co worker, take the long route to the restroom.

2. Use Essential Oils

5 Ways to Keep Up Your Energy Without the Crash

Citrus and peppermint essential oils are great for energy- you can diffuse them in your home, office or car using a simple diffuser. If you don’t have a diffuser,  put a few drops on your hands, rub together and inhale. Do this whenever you need an energy boost or to increase concentration.

3. Drink Water

5 Ways to Keep Up Your Energy Without the Crash

Drink water. Not a whole bottle in 5 minutes after you read this.  Drink it in small amounts all day, every day. Add lemon or lime or fruit or whatever you want to do to make it more enjoyable for you.

4. Eat Balanced Meals and Clean Snacks

Healthy meals and snacks are essential to avoid crashes and eat food that fuels your day and your work outs. Eating the right foods for your body and activity level is essential to maintaining a healthy energy level. Below are a few ideas:

Breakfast

5 Ways to Keep Up Your Energy Without the Crash

Overnight refrigerator oats

easy, delicious and nutritious and can be made to accommodate any dietary restrictions 

Oatmeal

easy to make in the morning and can include added protein, veggies or fruit

Paleo Pancakes

for a fancy but filling breakfast without the added junk. These are a Sunday morning staple in our house

Lunch

5 Ways to Keep Up Your Energy Without the Crash

Mediterranean Salad

easy to throw together and full of nutritious ingredients 

Power Bowl Lunch

roast veggies, cook any protein and add a grain and you are all set

Dinner

5 Ways to Keep Up Your Energy Without the Crash

Buffalo Chicken Casserole

this easy paleo recipe is hubs go to and we love it!

Use the crock pot

some of my favorite meals come from “setting and forgetting” the slow cooker 

Snacks


5 Ways to Keep Up Your Energy Without the Crash

I love to snack. My favorites include veggies and hummus, fruit and nuts, or yogurt and granola. Most of the time, I am not home when the craving strikes so I keep a bunch of snacks at work and in my car. My current grab and go favorites are GoMacro bars. Their new line of bars called Thrive bars are gluten free, non-GMO vegan, low sugar and organic which means they fit basically any dietary needs and are great fuel for your day or work out.

5. Sleep and Meditate

5 Ways to Keep Up Your Energy Without the Crash

Get some sleep. No matter what you do to fuel your day, nothing compares to getting good quality sleep and enough of it. I bring essential oils back when it’s time to go to bed and diffuse lavender right next to my bed. I will also be (another) annoying person who says no screens before bed. Having set time to relax and unwind with a book or meditation (I love the headspace and buddhify apps- see my post on that here) is so important for the next several hours of your sleep. Following all the tips above especially eating well and moving during the day can also set you up for great sleep at night.

Okay, what am I missing here? What do you do to fuel yourself for the day? Any recipes, tips or tricks?