Take a look at the supplements aisle in any drugstore and you’ll find a huge selection of products designed to boost your energy. Some of these have questionable ingredients, even the so-called natural or herbal supplements.

The good news is, you can boost your energy levels without risk and without spending any money. Here are some of the natural energy boosters you can try:

Regularity In Your Sleeping Schedule
Waking up and going to bed at the same time each day is a smart way to avoid that groggy feeling in the morning. While it’s tempting to “catch up” on sleep during the weekends, this often causes headaches and fatigue.

Good Breathing
When you breathe, your body replaces the carbon dioxide with fresh oxygen. Therefore, if you breathe in a rather shallow manner, you’re depriving your tissues of about 30% of the energy they would normally receive. Be sure you have good posture. Slouching is a common cause of poor breathing habits. You don’t need to head to the nearest oxygen cafe to boost your energy. Just take 3 to 5 deep breaths when you feel tired. If you can, step outside in the fresh air to do so.

Eat Like a Baby
Children in general are generally in tune with their hunger and prefer to “graze”, eat smaller amounts several times a day. Eating more frequently keeps your blood sugar at an even keel. You know that crash you often feel at around 2 or 3 p.m? It’s often due to low blood sugar, so try a protein snack - (cheese and nuts or apple with peanut butter) and see if your energy doesn’t perk up.

Exercise
Of course, no conversation about energy would be complete without mentioning exercise. In one study, participants were broken up into two groups. One group ate a sugary snack when they felt fatigued. The other group took a walk for ten minutes. Guess who had more energy - both short AND long term? You guessed it. Our bodies are made to move. As my mom always used to say, “Energy begets energy.” Of course, she said this when I claimed I was too tired to wash dishes. Turns out mom was right!

Beat Boredom
Perhaps your fatigue is related to boredom about your life and not a physical cause. If you suspect this is true, then do something different. Sign up for those singing lessons you’ve always thought about taking. Call up on old friend you lost touch with. Try a new hobby such as playing a musical instrument, or anything else that you’ve been putting off getting into. New experiences literally give you a rush. When you try something different, your dopamine levels surge, giving you a natural high.

1 lb. split peas
1 onion, chopped
4 carrots, chopped
1 potato, diced
2 stalks celery, chopped
1 bay leaf
2 cloves garlic, minced
1/4 tsp. dried thyme
1 ts sea salt
pepper to taste
8 cups water, chicken or vegetable broth

Combine all ingredients in the crock of your slow cooker. Cook for 8 hours or more on low, or 4 hours on high.
You can also add a slice or two of natural, nitrite free bacon for flavor, or chopped leftover meat.
 

In the crock of your slow cooker, mix the following ingredients:

1 1/2 pounds organic stew meat
1 1/2 pounds butternut squash (peeled, seeded and chopped - you can also buy frozen chopped squash)
2 small onions, chopped
3 cloves garlic, minced
2 cups organic beef broth
1 small can tomato sauce
2 T. Worcestershire sauce
1 tsp. dry mustard
1/4 tsp. black pepper
Cook for 8 to 10 hours on low or 4 to 5 hours on high.

In last 15 minutes of cooking, turn to high heat setting. In a small bowl mix:

1/2 cup cold water
4 tsp. cornstarch

Stir into slow cooker. Add one package of frozen green beans at this time too.

Serves 6.

Soak overnight in water:

2/3 cup each kidney and red beans
1/3 cup each pinto, black, lima, and garbanzo beans
1/3 cup each lentils
1/3 cup split and black eye peas

The next day, place beans in the crock of a slow cooker along with:

2 diced carrots
2 stalks diced celery
1 large chopped onion
1 bay leaf
2 tsp. thyme
1 tsp. minced garlic
5-6 cups water

Cook for 8 hours on low or 5 hours on high.

When beans are soft, add:

Sea salt and pepper to taste
1 can diced tomatoes
(do not add these ingredients before beans are soft or they will take much longer to cook)

Can also be flavored with a beef bone or a slice of all natural bacon (add to start of cooking).
 

In the crock of a slow cooker, mix the following:

1/2 cup tamari
1/3 cup Sucanat or Rapadura (can substitute pure maple syrup)
1 tsp. minced garlic (or more to taste)
1 can tomato sauce

Stir to combine. Add:

8 chicken legs (drumsticks with thigh)

Cook on low for 5 hours. Serves 6.

Goes great with brown rice and steamed vegetables.