All of us have had those rough mornings when we were forced to wake up early for a work meeting, to study for an exam, to squeeze in a workout or to feed the kids. And we all know how lousy we can feel when we don’t get enough shut eye.

In these situations, do you reach for your first (and possibly second)cup of coffee to help you get through the morning?- If so voila!–your problem is temporarily solved. But, as you’ve probably noticed, when one o’clock rolls around and you start to crash, you often need to reach for that second, third or fourth cup.

We’re not here to slam coffee, or tell you to completely abstain from it. We are here to give you caffeine-free pointers that will help you to get a natural energy high, so you don’t have to rely on caffeine. Or at the very least, so that you can cut back on it. Trade in one or two of those cups for these tips and you’ll notice a new, continuous energy that can last throughout your whole day and without a dreadful crash:

– Eat a wholesome breakfast consisting of energizing fiber-filled carbohydrates and lean protein and small amounts of good-for-you fat for satisfaction and staying power. This power combo will prevent energy peaks and valleys. Top off your breakfast with antioxidant rich fruit or veggies for extra fiber to slow digestion and to give a more sustained energy and antioxidants. A delicious nutrient-packed breakfast idea is scrambled egg whites on a slice of whole grain bread and a peach or an apple on the side.

• Exercise daily. Even if it’s a short 15 minute walk out your front door and back. It will give you a huge burst of energy and will increase your alertness and make you energetic as it will kick your body’s feel good chemical, serotonin, into high gear.
• Eliminate refined foods filled with sugar and processed flour (think cookies, candies, white bread, and snack foods) from your diet. They are absorbed quickly into your blood stream and create energy highs followed by a crash and burn effect.
• Spread your meals out throughout the day. Eat several small meals rather than large meals. Large, heavy meals cause sluggishness as a lot of blood is diverted away from your brain and muscles and goes to your stomach for digestion. Doing this will also prevent you from feeling hungry or deprived, giving your body the fuel it needs to stay awake and energized.