If you are in need of some extra energy, below are suggestions to try:
3 Ways to Boost Your Energy (from SUCCESS magazine newsletter)
If you’re feeling worn out, tired and exhausted regularly, here are some simple ways you can channel hidden energy you didn’t know you had. Spoiler alert: They’re not caffeine.
Don’t Hold Your Breath When we are stressed, we tend to inhale quickly and hold our breath. Don’t do that. Really, it’s bad. Try “diaphragmatic breathing”; it’s the same technique taught by yoga instructors worldwide. Simply sit straight up with good posture, put one hand on your chest and the other on your stomach. Inhale slowly through your nose and exhale slowly through your mouth. As you breathe, you’ll feel your stomach expand, meaning your diaphragm is filling your lungs with air. Good job. Now rest and repeat.
Ditch the Second Cup Coffee is notorious for being the fuel behind a quick pick-me-up, but drinking several cups a day can lead to burnout. As in crash and burn. Wean your way down to one cup a day. If you’re hooked on the flavor, try a great-tasting tea blended with chicory, carob or roasted barley.
Recharge Your Batteries Which means eat more alkaline-forming foods. Good eats like figs, leafy greens, almonds and cantaloupe are staples of alkaline-based diets and have been proven to prevent ailments like kidney stones and osteoporosis. Plus, they’re often recommended to treat a lack of energy. Oh, and they taste good—which is always a plus.
Caffeine never has agreed with me, a natural way I found to increase my energy is with Isotonix® Activated B-Complex and Intense FX quick release energy tablet. Both these products help me to have sustained energy, not feel jittery, and still be able to sleep at night.
I would like to share two great resources about eating more mindfully. When I first came across the term, I thought, “What, I don’t understand.” How many times do you eat your meals in a rush? You are running out the door in the morning and grab a donut, bagel, or some other quick item to eat. Lunch is usually quick and may even be at your desk while working. Dinner might look like this – get home from work, take care of kids, prepare dinner, take care of kids, clean up before going to bed, go to bed. All of these scenarios are rushed and lack mindfulness.
To help understand the concept of eating more mindfully, Harvard nutritionist Dr. Lilian Cheung shares from a book she co-wrote with Nobel Peace Prize nominee Thich Nhat Hanh ‘Savor: Mindful Eating, Mindful Life’ about how being more mindful of what we eat contributes to our overall health.
Also, Psychology Today offers suggestions on how to eat more mindfully:
Try taking the first four sips of a cup of hot tea or coffee with full attention.
If you are reading and eating, try alternating these activities, not doing both at once. Read a page, then put the book down and eat a few bites, savoring the tastes, then read another page, and so on.
At family meals, you might ask everyone to eat in silence for the first five minutes, thinking about the many people who brought the food to your plates.
Try eating one meal a week mindfully, alone and in silence. Be creative. For example, could you eat lunch behind a closed office door, or even alone in our car?
Start being more mindful of what you put in your body for fuel and watch how your health thanks you.
Wellness as defined by The Foundation for Wellness Professionals is considered care without drugs that can not only eliminate health problems but prevent them. I have always been a supporter of natural health and eating fresh fruits and vegetables. Sometimes though it isn’t always possible to maintain a balanced diet and nutritional supplements may be helpful to achieve the recommended vitamin and mineral requirements our bodies need to function well. How do you know what is a good supplement to purchase? I came across a web site, multivitaminguide.org, which provides helpful information regarding nutritional supplement effectiveness. This guide is provided by VitaLab which is an independent organization providing unbiased information on nutritional supplements. They did a study of 100 multivitamin brands to analyze their effectiveness and value for your money. Visit their web site to see how your multivitamin rates.
Keep in mind it is recommended to still maintain a healthy diet with fresh fruits and vegetables while taking nutritional supplements. Be sure to include these on your grocery list.
With crazy schedules to juggle meeting the needs of family and work life leaves very little time for you. I would like to share with you how just 5 minutes in the morning can put you in the right frame of mind to begin your day. Following is a technique from Five Good Minutes in the Morning by Jeffrey Brantley, MD and Wendy Millstine.
Laugh it off!
Your alarm clock goes off and you are lying there wishing you didn’t need to get up. Instead of beginning your day in this negative mind frame, try this:
Lying on your back, eyes closed, think back on a ridiculous thing you or someone you know did that now makes an outrageously hilarious story.
Remember a time you laughed really hard. Who were you with? What happened to make you laugh?
See if you can coax a chuckle out of your calamities. Learn to laugh at yourself more often. Lighten up so laughter can spill forth from your everyday routine.
Share with other readers by commenting if you tried this and how it made you feel.
How was your week? Did you begin living with intention? Are you becoming more mindful and living in the moment, not just passing through? What have you done to create the change you want? You are invited to share how you are taking time for you, or if you feel you can.
Happy February 1! How are you approaching your day today? Did you wake up feeling refreshed and energized or tired and dragging? The National Sleep Foundation recommends 7-9 hours for adults, 10-11 hours for school aged children five to ten years old and 8.5 to 9.25 hours for teens. These are only recommendations.
Sleep needs are unique to each individual. Notice how you feel when you wake up, are you alert and motivated to begin your day? If not, you may want to adjust your sleep time more or less to find what is optimal for you to feel rested and restored.
Below are some suggestions to help you sleep better:
Set a regular bedtime for the entire week. Also try to wake up at the same time each day.
Avoid stimulants including caffeine after 4 p.m, nicotine, and alcohol in the evening.
Relax your mind – avoid violent, scary, or action movies or television shows right before bed. Reading may also keep you from falling or staying asleep if it is an intriguing story.
Unwind by keeping the lights low and minimize exposure to lights from a computer screen or TV.
Don’t nap more than 30 minutes. Longer naps may prevent you from falling asleep later.
Avoid all-nighters. Decreased alertness, ability to focus, and moodiness usually result from getting less sleep.
Create the right sleep environment. A cool, quiet, darkened room can help promote sleep.
Wake up with bright light. Light signals the body to get moving. Turn on a light when your alarm goes off.