As a nutritionist, the number one complaint I get from clients is low energy. For some, dragging themselves out of bed is the toughest task of the day; while for others, the dreaded 3pm slump is a low point in their day. Here are six tips I use with my clients to have them feeling strong and steady energy all day long.

1) Hydrate in the morning

After a cozy eight hours in bed, your body is thirsty. Mornings can be hectic; it’s easy to forget that you need to hydrate, but this is one of the most important morning habits you can have. A 5% drop in your hydration levels can lead to a 25-30% drop in your energy levels, not to mention that dehydration sensations can mimic hunger, causing you to eat when you might not actually be truly hungry.

2) Eat a high protein breakfast within 45 min of waking up

After you’ve hydrated with your water, maybe even your lemon water, it’s time to fuel your morning with breakfast. Eating a high protein breakfast (20g or more) within 45 minutes of waking is critical to managing your blood sugar, one of the main components of energy. By not eating, your blood sugar drops, causing you to feel fatigue, and perhaps even causing cravings later in the day.

3) Drink Your Greens

While your morning coffee might feel like the only drink you want in the morning, greens+ extra energy has asignificantly higher nutritional value than coffee, and won’t cause the jitters or the post coffee ‘crash’ that many experience. The formula contains a specific blend of vitamins, minerals, natural adaptogenic herbs to boost energy, along with a dose of natural caffeine from the Kola nut. Let’s not forget that it gives you the antioxidantequivalent to 6 servings of organic fruits and vegetables in each scoop too!

4) Get outside for exercise

Exercise on its own will boost your energy, but by getting outside during this winter weather you’ll really notice a clearer mind and more energy afterwards. If you have access to it, try to do your exercise in a green space, as this has also been shown to be calming for the mind.

5) Have a natural energy boosting snack

Come 3pm, rather than reaching for sugar filled cookies or candy, try making your own energy boosting snack. Two ingredients that naturally boost your energy are maca powder and raw cacao.

Try these Homemade Maca Granola Bars:

  • 3/4 cup quick cooking oats (wheat free if need be)
  • 1/4 cup crunch almond butter
  • 1/4 cup chia seeds
  • 1/4 cup water
  • 1 tbsp maple syrup
  • 1 scoop vanilla protein powder
  • 1 tsp cinnamon
  • 1 tsp pure vanilla extract
  • 1 TBSP maca powder

Mix all ingredients in food processor and form into 5 bars. Refrigerate for 30 minutes prior to eating.

6) Shut off technology an hour before bed

The majority of the technology you use has blue light on its screens. During the day, blue light can actually boost attention, but at night, blue light can actually suppress melatonin production, the hormone responsible for managing your sleep cycle. In order to have strong energy all day long, you need to have had a great sleep the night before. Try going the old fashioned route of reading a good book before bed, and enjoy the energy the following day.

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