Natural Energy Boosters: 15 Snackable Recipes to Fuel Your Day
With work, kids, a partner, and social events, your energy is probably drained by the end of the week. You’re being pulled in a million different directions, so it may seem like you don’t have any extra time to relax and recharge. But it’s super important that you do!
Keeping your energy levels up is the only way to ensure you actually can do all of the things you need to do as a parent, a partner, a coworker, and a friend. If you push too hard, you may experience burnout, which is never fun and is hard to recover from.
So, what should you do? The good news is that there’s plenty to choose from, but here are my top 5 tips to naturally boost your energy.
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Stay Hydrated. Getting enough water and fluids in general is an excellent way to maximize your health and keep your energy levels high. The U.S. National Academies of Sciences, Engineering, and Medicine recommend that adult men should drink about 15.5 cups of fluids a day and that adult women should drink about 11.5 cups of fluids a day. Don’t forget that many foods have high water content, like watermelon and cucumbers, so adding them to your diet can help hydrate you, too.
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Get Enough Sleep. Sleep is SO important for our energy levels, and most of us don’t get as much sleep as we should. The Mayo Clinic recommends adults get at least 7 hours of sleep per night, but lots of other factors play into that, like your age and overall health. Research also shows getting less than the recommended amount of sleep can lead to health problems like weight gain, diabetes, depression, heart disease, high blood pressure, and stroke.
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Do a Detox. Detoxes can be a great way to kickstart a health journey and boost your energy. If you’re looking to change your eating and health habits, starting with a detox to clean out your system can be great for your body and mind. They’re also great whenever you’re in an energy slump, like after a vacation or holiday. CFC has a 3 Day Detox, a more rigorous 10 Day Detox, and then we have our 30 Day Clean Eating Challenge/Detox that is great for those just starting their clean eating journey and who maybe don’t know where to begin. We’d love to have you join us!
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Exercise. Moving your body, stretching your muscles, and building your strength can actually increase your overall energy and endurance (even though it can be super tiring at the time). When you exercise, it boosts your body’s oxygen circulation, which allows your body to function better and to use its energy more efficiently. Plus, your body releases endorphins when you exercise, and the increased levels in your hormones can give you a natural energy boost. Cool, huh?
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Eat Clean. This goes without saying in my line of work, but eating clean, fresh foods is one of the best ways to provide natural energy to your body. Eating heavy, processed foods can leave you feeling sluggish and with little energy. Here are some foods that provide lots of energy: fruits and vegetables; lean proteins; low-fat dairy products; legumes and beans; nuts and seeds; and whole grains. Need specifics? Check out these recipes!
1. High Energy Snack Box
Snacking on high protein foods throughout the day is a great way to get extra protein and to satisfy any urges you have in between meal times without eating chips or candy. No bloat and no hunger – a win, win!
2. Fresh n’Zesty Fruit Salad
This colorful medley of honeydew melon, pomegranate, blueberries, raspberries, and passion fruit is a vitamin and antioxidant powerhouse, providing a boost of energy and vitality to keep you going all summer long.
3. Summertime Grilled Vegetable Salad
Imagine a platter overflowing with tender grilled cauliflower, zucchini, yellow squash, red onions, and bell peppers, all perfectly charred and infused with the sweetness of summer. Taste can’t be beat, and your energy levels will soar!
4. Nut + Seed Healthy Fat Bread
One often overlooked benefit of including healthy fats in your diet is that they can help your body absorb nutrients from other foods. This bread is packed with an abundance of nutritious ingredients to nourish your body and satisfy your taste buds!
5. Ranch Deviled Eggs
Deviled eggs are one of those foods people either love or hate. But eggs are high in protein and can be a great source of natural energy! These ones are made with homemade mayonnaise (way less fat), Greek yogurt, and Dijon mustard.
6. High Energy Protein Packed Banana Splits
Eating clean doesn’t mean you can’t still enjoy a sweet treat every now and then. Thankfully, we’ve got sweet treats that are still clean! These protein-packed banana splits use yogurt (or cottage cheese) instead of ice cream, chocolate chips instead of chocolate syrup, and even have vanilla protein powder included.
7. Energy-packed Breakfast Oat Cookies
Eating high energy foods in the morning is a great way to keep your energy levels high all day, ensuring you’re able to accomplish all the tasks you need to. These breakfast oat cookies are delicious, nutritious, and it never hurts to eat a cookie for breakfast, right? 😉
8. Quick + Easy Salmon Kabobs
I like to use wild-caught salmon for this recipe! Although it typically costs a bit more than farmed salmon, it’s definitely worth the money. Wild-caught salmon has more vitamins, minerals, and anti-inflammatory benefits, which can help boost your energy levels.
9. Creamy Garlic Chicken + Mushrooms
Need a protein-rich dinner that’s scrumptious and energy-packed, giving you the energy that you desperately need in the evenings after work to run kids, do chores, and plan for the next day? This recipe is for you!
10. Chocolate Energy Bombs
Everyone loves chocolate, right? A common misconception is that chocolate is fattening and unhealthy for you. But chocolate, especially dark chocolate, actually provides a lot of nutrients that can help keep you energetic and healthy.
11. Tangy Dill Pickle Hummus
This hummus is not only delicious but also packed with nutrients and probiotics, making it a great option for a healthy snack or appetizer. Eat with veggies like carrots, celery, or cucumbers to get that extra hydration in, too!
12. Summer Fruit Platter + Coconut Lime Dip
Summer will be here soon, and so will the warmer weather. Fresh, seasonal fruit and this limey yogurt dip make for the PERFECT refreshing dessert you can enjoy without feeling any guilt or bloat.
13. Peanut Butter Apple Cookies
Made with old-fashioned rolled oats, unsweetened applesauce, and natural peanut butter, these chewy cookies are not only delicious but also packed with nutritious ingredients to fuel your body.
14. Clean Eating Energy Bites
Each recipe here has a fantastic combination of protein, healthy carbs and fats, and fiber, plus nutrients from other ingredients like pumpkin, turmeric, and blueberries that will leave you feeling energetic and ready to tackle the day!
15. Clean Eating Yogurt Snacks
From its high calcium and protein levels to its natural digestive aids and heart health benefits, yogurt is a great staple to keep in your house. It’s an easy and accessible snack and provides great natural energy!
Making sure you stay energized throughout the day and week is super important, especially if you’re a busy person. Whether you’ve got kids or a rigorous work schedule, fueling your body is a self-care step you shouldn’t skip. Finding good foods, a solid exercise routine, and staying well hydrated are great ways to keep your energy levels up and can help you achieve your short and long term health and career goals. You’ve got this!
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