Need an E N E R G Y boost?

I have to admit there are days when an energy drink sounds really appealing to me.  A quick burst of energy from downing a magical concoction, who wouldn’t want that? If only the ones on the market weren’t loaded with sugar, caffeine and chemicals.  Anything that’s a quick fix, doesn’t really work anyway.  After all, sustained energy is what counts, right?

Here are some simple ways to your sustain energy during these stay-at-home days:

  • Stay hydrated by drinking plenty water throughout the day. Still or sparkling water with a fruit infusion is very tasty and hydrating. (How much water should you drink? Half of your body weight in ounces from fluids, primarily water.)


  • Limit caffeine intake by monitoring how much regular coffee, tea and soft drinks you have daily. (How much caffeine is ok to have? Limit caffeine to 400 mg 3 to 4 – 8 ounce cups a day.) Read my article: Brew Up Better Health with Coffee.

  • Eat less added sugar to avoid blood sugar crashes. (How much added sugar is ok to have? Limit it 6 teaspoons or less a day for women/9 teaspoons or less a day for men.)

  • Add protein to all meals and snacks to stabilize your blood sugar. (Get at least 4 ounces of good quality protein per meal and 1 – 2 ounces at a snack.) Add a handful of nuts at snacks or lean chicken, turkey or tofu at meals; mix nut butter into a smoothie or scramble an egg or two and toss into your salad at lunchtime.


  • Get good quality sleep at night. Aim for at least  7 hours.

  • Eat more plants foods for fiber to support steady blood sugar and keep your metabolism humming along well. Aim to get 30 grams of fiber per day.  Plus, plants keep your immune system humming along well.  Try my simple and tasty: Ginger-Glazed Carrots.

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  • Move daily. Get at least 30 minutes of cardio most days and 10 – 15 minutes of strength training at least 3 times per week.  This will not only give you energy, but boost your mood for hours!

I am sending positive energy your way!

If you try any of these tips or recipe, please let me know or snap a quick photo and tag me @vsrnutrition on Instagram and Twitter and Facebook and Pinterest.  

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