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the ultimate list of healthy energy boosts

February 9 2018 by Jess

Our nutritionist gives her top lifestyle and diet tips for naturally boosting energy.

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Energy is such a good marker of health and when we have great energy, life feels SO much enjoyable, easier and we can accomplish a lot more. If you feel like your energy is at an all time low, start incorporating some of the below tips and foods, pick one at a time, start there, and incorporate more as you feel able and inspired to do so.

Jess, graze nutritionist
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Get your body moving

Your lymphatic system is a major component of your body’s immune system and how energized you feel. Unlike blood, lymph doesn’t have a heart to pump it around the body, so a great way to ensure that it has great function and is able to efficiently rid your body of toxins which if left to accumulate will make you feel sluggish and tired, is to move.

Move first thing in the morning, either use a skipping rope, bounce on a rebounder or do some burpees for just 5 minutes. Not only will it support your elimination and detox pathways and support your immunity, it will also wake you up and have you feeling great from the inside out.


Stop trying to lose weight

A lot of the people I see in clinic come to see me with goals of dropping a dress size or losing a certain number of pounds. While the intention is good and I am over the moon for their determination and focus, focusing on weight often means a focus on deprivation, which leads to low energy and poor long-term results as this focus can’t be sustained.

Instead, switch your focus to your health and approach weight loss with more health-specific results in mind. For example, set goals to be able to walk or run a certain distance or to get more sleep. That way, losing weight will be a side effect rather than the sole driving force (if that is your health goal). The journey will be so much more enjoyable that way.

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Eat nutritious foods

Rather than focusing on eating less junk food (think cakes, processed chocolate, candy, cookies etc.), focus on eating more real food!

As a result, not only will you consume more nutrients, you’ll also eat considerably less packaged and processed food, avoiding some of those ingredients that can chip away at your health. Real/whole foods contain not only nutrients but enzymes, necessary for every chemical process in the body.

Look at decreasing your reliance on packet or canned 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 and eating real food will give you the energy you need to feel your best all the time.

Top 10 energy-boosting nutrients

Looking to naturally boost your energy levels? These are the vitamins and minerals you need to focus on in your diet.

  1. Vitamin C
  2. Thiamin (Vitamin B1)
  3. Riboflavin (Vitamin B2)
  4. Niacin (Vitamin B3)
  5. Vitamin B6
  6. Phosphorus
  7. Iron
  8. Magnesium
  9. Copper
  10. Manganese

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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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