5 Easy Nutrition Tips for More Energy

Author: Jason Brodo

Life gets busy, and your healthy habits can easily slip as you focus on other things. How many times do you tell yourself that you’ll start tomorrow? Tomorrow then turns into next week… next week turns into next month… and next month turns into next year. Being healthy does not need to be a chore. Read on for 5 simple tricks that will help you see drastic changes in your energy levels and mood

Little acts can make big differences in your life. Start with just ONE of the following tips and continue with it until it becomes a habit. Once you feel ready, try to add another one into your daily routine!

1. Drink water first thing in the morning

  • Aim for 12-20 ounces in the morning

  • Add electrolytes like lemon, salt, mint, or cucumber

  • Wait 45 minutes to 1 hour before your first cup of coffee ( We know… this one’s hard)

  • Keep hydrating throughout the day

2. Eat more fruits and vegetables

  • Aim for 2.5 cups of veggies per day

  • Aim for 2 cups of fruit per day

  • Eat a large variety of colors

  • Raw or cooked are both great, mix it up!

3. Give Your Body an Overnight Digestive Break

  • This helps your body focus on other healing mechanisms

  • A 12-hour window is a good baseline for most people

  • Try not eating for at least 2 hours before you go to sleep

  • Don’t feel like you need to skip breakfast

4. Give Yourself a Caffeine Break

  • This does NOT have to be a long period of time

  • Try: 2 days with caffeine. 1 day without caffeine for 2 weeks to a month

  • If this feels overwhelming for you, try half-caff!

  • You can also try switching to an antioxidant rich green tea

5. Move Your Body After You Eat

  • Helps with digestion

  • Helps with blood glucose control

  • Movement can be anything that works for you…

    • 10-minute walk

    • 20 air squats

    • Clean the house for 10 minutes

    • Lift weights- this can be anything from 2lb weights to 20lb weights

Feeling confident? Overwhelmed? Ready to make some changes in your life? Book an appointment with us to learn more

 

Jason Brodo, MS, RDN, LDN is a Registered Dietitian who holds a Master of Science in Nutrition and Dietetics from Drexel University. He specializes in metabolic health, lifestyle coaching, and successful habit formation.



References & Resources

NHS: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/

USDA: https://myplate-prod.azureedge.us/sites/default/files/2023-04/2000-calories-ages-14-plus-years.pdf


Herbs, Supplements, Stress and Anxiety, OverwhelmRachel HershbergerFatigue, Optimal Health, Health coaching, Lifestyle