1. Put down that energy
drink and take a look
at these natural
energy boosters!

2. Carbs have been given a bad name in the last few years. They are actually an
extremely important part of a balanced diet and can provide you with energy all day
long! It is not about avoiding carbs, but understanding them. There are two different
types of carbohydrates; simple and complex. Simple carbohydrates are the ones that
have given them the bad reputation. These can be found in table sugar, candy, sweets
and most fruits. Besides some fruit, you should limit your simple carbohydrate intake.
The best time to have sugars from fruit (fructose) is right after a workout to quickly get
your blood sugar levels back up. Complex carbohydrates are the best sources of
energy for the body! These include whole grain breads, cereals, vegetables, beans and
some fruit. They are usually high in vitamins and fiber, and are great to have in the
morning to keep you feeling full and energized until lunchtime. Start your day off with
some oats and berries; they take no longer than coffee to prepare!

3. Eat your greens! Leafy greens, such as
spinach and kale, are high in folate.
Folate has been linked to reducing
fatigue, increasing energy and
memory, and reducing the symptoms of
depression!

4. Nuts, such as almonds, are high in protein and
magnesium. Magnesium plays a vital role in
converting sugar into energy. Some seeds, such as
flax and hemp, contain omega-3 fatty acid. Omega-3
has been proven to increase energy, decrease
depression, and promote heart and respiratory health.

5. Grapefruits, lemons, oranges and tangerines are
packed with a long list of essential
vitamins, including vitamin C. Vitamin C
enhances immunity, endurance and helps the
body to absorb iron. Citrus fruits are also high in
fiber and natural sugars. Not a fan of citrus? Try
strawberries, kiwi, mangos and apricots, which
are also high in Vitamin C.

6. High in
protein, calcium, phosphorus, tryptophan, zinc
and B vitamins; yogurt is a great source of
energy as it's vitamins and enzymes are quickly
digested into the body. Go for the Greek or plain
kind and add some nuts and flaxseeds to really
get your engine revving!

7. Antioxidants are found in plant foods that counteract free
radical damage which occurs when you are exposed to
pollution, smoke, chemicals and food additives. Free
radical damage decreases the quality of your
health, often resulting in feelings of fatigue and
weakness. Not only does it keep you healthy and
energized, antioxidants lower the risk of developing
harmful conditions, such as heart disease and cancer.
Examples of antioxidant rich foods include berries, green

8. One of the first signs of fatigue is
dehydration. Drink a big glass of ice
water first thing in the morning, and
throughout the day, to keep you hydrated
and alert.