Feeling run down by the end of the day? If you're like me, then you've tried energy drinks, drank coffee 24/7, and still you feel sluggish. How will you ever keep up with your little one tomorrow, you wonder?



We consulted the experts and uncovered four simple steps to boost your energy throughout the day. Don't worry; you won't need to test a new energy-infused beverage. And no, you won't have to hire extra hands around the house.

Step 1: Breakfast & Tea

While breakfast is a must-have meal for you and your kids, make sure you stay away from donuts. As much as the McDonald's drive-thru tempts you, steer clear from the Egg McMuffin. Instead, try whole-wheat toast or cereal that's high in fiber, suggests Jyl Steinback, a personal trainer and author of healthy cookbooks who's been dubbed the "World's Healthiest Mom." If you want to have eggs in the morning, make yourself an egg white omelet.

Substitute your usual cup of coffee with freshly brewed green tea. "This provides a small amount of energy-boosting caffeine, along with super antioxidants that increase blood flow," says Ann Kulze, a recognized nutrition expert, physician and author of Dr. Ann's 10-Step Diet. "Green tea is known to not only boost energy but also enhance immunity, prevent cancer, and protect against heart disease ... for zero calories."

Step 2: Eat Balanced Meals Throughout the Day

Even if you're busy running errands and tending to your family, skipping meals is the worst thing you can do to your energy level. Steinback says to eat five smaller meals a day rather than three large ones or skipping them entirely. This will provide you with a constant source of energy. If you're too busy to have five meals, it's OK to have three, but snack healthily in between.

It's not only about how often you eat, it's also about what you eat. "Choose foods that are high in complex carbohydrates for a steady supply of energy," Steinback suggests. This list includes whole grain breads, cereals, pasta (yes, pasta!), legumes, fruit, and most vegetables. "Complex carbs stabilize blood sugar levels to keep your body energized for long periods of time," she points out.

Of course, steer clear of foods that are high in sugar to avoid the sugar crash your kids may be familiar with. "You'll get a quick boost of energy [if you do], but this will be followed by a tired feeling from the sugar blues," Steinback adds.

Avoid trans fats like processed foods containing hydrogenated oils, stick margarine, and fried products. Keep your consumption of saturated fats like red meat, butter, and whole dairy products to a minimum, too. "Both trans fats and saturated fats are energy busters as they impair blood flow," Kulze says. "Decreased blood flow translates to decreased energy."

Step 3: Don't Forget to Exercise

You have to keep moving to keep energized. Exercising invigorates your body and mind while releasing energy-zapping stress. Steinback suggests that you work out three to four times a week for at least 30 minutes each session.

Whether you want to use weights, bands, balls or bars; or just walk briskly up and down the street, doing so will reactivate the circulation in your body, as well as boost your metabolism, lower your blood pressure and slash sluggishness.

If you're too busy to hit the gym or to take a jog, consider doing exercises at your desk at work or on the couch while you watch TV. "All you need is five minutes to do jaw exercises," suggests Jackie Silver, "Aging Backwards" expert and single mom. "A common response to stress is to clench our teeth, which can cause jaw stiffness, headache, backache, and low energy." The jaw relaxation technique has helped this busy mom and business owner with her energy level - it's an instant relaxer and rejuvenator.

How do you do it? Open your mouth as wide as you can and repeat three times. Then, with your hands under your chin, try to open your mouth, but resist with your hands Finally, massage the muscles just under your ears at the back of your jaw for a few moments. "It's amazing how this little exercise can have such big rejuvenation effects," Silver attests. "Try it!"

Step 4: Stir In Some Relaxation Time

It's OK to rest. Give your body permission to stop and recharge if you need to during the day. Resting between 2 and 3 p.m., for instance, is a good idea. "Studies show that taking a catnap during the 'siesta zone' is a great way to get some extra energy," says Silver. "That's the hour we naturally feel tired and taking a 20- to 30-minute nap can give your body a boost."

"If you have young children who nap, try to nap with them," she adds. "The laundry and dishes can wait until later."

It's also important to maintain normal sleep patterns at night. "Get up and go to bed at the same time each night so your body gets into a routine," Jyl says. "Also try to get seven to eight hours of sleep. This will affect your energy level, mental alertness, mental attitude, and complexion."