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How to get more energy

10th September 2018 by Jess

Lack of energy is one of the highest complaints of modern day life. As you plunge back into the thick of your daily routine, don’t resort to cheap short term tactics - give yourself some proper power!

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Get your body moving

Science time! Your lymphatic system plays a major part in how energised you feel. Unlike blood, your lymph doesn’t have an organ to pump it around the body, so the best way to make sure that it’s working properly and efficiently ridding your body of toxins (which if left to accumulate will make you feel sluggish and tired) is to move.

Do this first thing in the morning, either using a skipping rope or by doing jumping jacks or burpees, even just for 5 minutes. Not only will it support your detox pathways and support your immunity, it will also wake you up and have you feeling great from the inside out.

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Don’t cut out whole food groups (eg fat or carbs)

Deprivation leads to low energy and poor long-term results - this
just can’t be sustained. Instead, switch your focus to your health and on eating more real food!

This means you’ll consume more nutrients, eat considerably less processed food, and avoid some of those ingredients that can chip away at your health. Real/whole foods contain nutrients and enzymes, necessary for every chemical process in the body.

Look at decreasing your reliance on packet or tinned foods, and whenever you can, look at making alternatives yourself. A simple and easy dressing or homemade tomato sauce will be far more nourishing than their store-bought counterparts.

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Balance protein and fibre

The key to sustained energy from food is in the energy release. When you eat foods that contain fibre such as fresh vegetables and lentils, you help to slow the release of glucose into the blood, so your energy release is sustained.

Real foods (as opposed to overly processed junk food) naturally contain more fibre, vitamins and minerals, and so keep digestive system healthier and your energy release slow. Think of a piece of white bread when it’s cooked in a toaster, it burns very quickly – it does essentially the same in your body.

What you really want is slow burning fuel – fat and protein are two slow burning fuels!

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Get more power from plants

Avoid energy crashes by reducing your dependence on short term energy sources like caffeine and refined sugars. Instead, try adding plants to your diet with micronutrients - that is, essential nutrients that contribute to normal energy-yielding metabolism and reduce tiredness and fatigue.

  • Phosphorus (sunflower and pumpkin seeds, nuts, whole grains, soy, beans and lentils)
  • Iron (spinach, legumes, pumpkin seeds, quinoa, broccoli, tofu)
  • Magnesium (beans, nuts, whole grains, spinach, quinoa, tofu)
  • Copper (nuts, seeds, avocado, quinoa, lentils, chickpeas, mushrooms)
  • Manganese (whole grains, nuts, leafy veg, tofu, sweet potato, rice)
  • Vitamins C (broccoli, cauliflower, peppers, leafy greens, tomatoes, citrus)
  • B vitamins (beans, lentils, nuts, seeds, broccoli, spinach, avocado)
Jess food

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

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