Is getting out of bed in the morning tough? Does the dreaded afternoon slump sound familiar to you? Do you ever have the intention of hitting the gym after work but are just too tired?

If these scenarios apply to you, you may be suffering from low energy. Here’s how you can change that:

Sleep and stress
Sleep quantity and quality play a role in your overall energy levels. More than 40 percent of Canadians report not getting enough sleep and/or having less than ideal quality of sleep.

Canadians also report feeling more stressed than ever. When we’re stressed, the body releases extra hormones to help boost energy. When stress occurs periodically, the body reacts effectively as stress hormones spike for a short duration and then decrease rapidly.

However, in our modern-day world, perceived stress exists constantly, causing ongoing elevated stress hormones. This can lead to difficulty falling and staying asleep, as well as a weakened immune system and susceptibility to certain diseases, all of which negatively affect energy levels. 

In moments of low energy, we often reach for sugary foods and caffeinated beverages to help us feel better. In fact, many of us even start the day with these choices! The truth is, although we might get a very quick hit of energy from these options, they’re ultimately setting us up for an energy crash. 

Start the day by drinking a large glass of water upon waking and before any other liquids (coffee, we’re looking at you!). Dehydration leads to low energy, so starting your day by drinking water after a night’s sleep is a great strategy to ensure you’re setting yourself up for adequate hydration during the day.   

In addition to this, analyze your current eating habits and see if you include many ‘energy sabotages.’ This can include foods like:

  • Sweetened yogurts
  • White bread products
  • Alcohol
  • Cereals

Meals that contain many carbohydrates without a balance of protein, healthy fats, vitamins and minerals might also be sabotaging your energy. Keep in mind, choosing the lowest calorie option foods aren’t always the best choice. The quality of the food matters tremendously for overall health and energy.

Try this recipe
If you want to boost your energy, you can start by adding one health-promoting recipe into your weekly plan. Once you’ve accomplished this, aim to build one healthy habit into your life every week. The recipe features ample protein, vegetables and is low in sugar to help promote a steady energy.

This recipe was provided by Betr Health. If you’d like to try more recipes and are interested in a coached eating plan, take the quiz and see if the Betr plan is right for you.

Eggroll in a bowl (serves 2-3)


  • 1 pound ground chicken (can also use beef or bison)
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 3 tablespoons liquid amino acids
  • 1-2 drops liquid stevia (optional)
  • 2 tablespoon fresh parsley
  • Dash of pink salt and pepper
  • 2 cups shredded cabbage
  • 1 teaspoon ginger, minced
  • 1/3 cup green onions, chopped


  1. Heat a large skillet over medium-high heat and add the chicken.
  2. Add the diced onion and garlic and cook for 5-7 minutes.
  3. In a mixing bowl, stir together the amino acids, stevia, salt, pepper, parsley and ginger.
  4. Add the liquid mixture to the pan and scrape off the brown bits.
  5. Add the cabbage and cook until it becomes tender (approximately 5 minutes).
  6. Top with the green onions, serve and enjoy!