Energy Boost: 10 Ways to Revitalize Your Health
With active fall schedules in full swing, we all want to stay efficient by keeping our energy levels up. But sometimes life’s road can take its toll on us, leaving us feeling fatigued and out of gas. If you are feeling overloaded and running on fumes, discover these ten methods to improve energy levels, leading us to revitalized health.
Here in the Northwest, we all love our coffee. But did you know that apples can offer a better alternative to keeping you awake? Known to be one of the world's healthiest foods, apples contain natural glucose. It is the process your body goes through to digest the apple that wakes you up. The boost it gives you will last as long as it takes to digest the apple. Also, phytonutrients found in apples can help regulate blood sugar. No caffeine crash here! Several anti-cancer studies show daily intake of this fruit provides anti-cancer benefits. So there may be some truth to that old phrase, "An apple a day keeps the doctor away!"
2. Green Smoothies
Our bodies contain both good and bad bacteria in our digestive system. We can help the friendly flora thrive by consuming foods rich in Chlorophyll, with dark, leafy greens such as spinach, kale, chard & collards. These healthy drinks will help stabilize the friendly bacteria in the gastrointestinal tract and develop a balanced immune system keeping us active when on the go.
Here’s my favorite smoothie recipe:
Half an orange, freshly squeezed
½ Cup Almond Milk
2-3 Cups Spinach
½ - 1 Cup Kale
1 Cup Ice
Blend together and enjoy! Try different variations, such as adding or omitting some ingredients. Add a scoop of your favorite protein powder, or include a Tablespoon of raw cacao powder to give a chocolatey taste. Often I will omit the banana and orange and sprinkle in a packet of Truvia to sweeten.
Finding the time to exercise can be tough! And if you are not fit right now, the idea of incorporating exercise into your routine may seem daunting. But did you know that you can reap healthy benefits from being active in short periods of time? If you can invest 10 minutes in yourself, you will find it to be a rewarding joy that will get you moving and keep your energy levels high.
Here’s how to Get Fit 10 Minutes at a Time.
Adults should get 150 minutes of aerobic activity a week. If you are not used to exercising, that may sound like a lot! It may even sound completely out of reach. But you don’t have to do it all at once. By breaking it down, it becomes an attainable goal. That’s just 30 minutes a day, 5 days a week. If that still sounds like more than you can bear, how about aiming for 10 minutes, 3 times a day? Go ahead and count your usual activities toward those minutes.
Everyday chores, such as mopping a floor or gardening, all count. So does walking the dog for 10 minutes or biking around the neighborhood. Why not try washing the car by hand, taking the stairs instead of the elevator and walking or riding your bike to work? As long as you are moving with moderate to vigorous effort, you are being active.
So what makes an activity aerobic? Aerobic activities raise your heart rate and breathing and keep them up as long as you’re doing the activity. If you carry on the activity for at least 10 minutes, your heart and body will get the benefit that comes with activity, giving you that energy boost you have been searching for.
4. Power Nap/ Meditation
How many times have you caught yourself yawning an hour or two after lunch? So what’s the best way to deal with your energy zapped self? Why not try a power nap? You can do this on your lunch break during work by reclining back in the seat of your car and enjoy a quick 15 min power nap. Set the alarm on your phone if you need to! Your brain needs rest like your body needs food, so if you are feeling a little sleepy, go ahead and get some shut-eye! It’s amazing how refreshing it is, and problems that seemed impossible before lunch become clearer and solvable after obtaining that much needed quiet time alone.
Meditation or Yoga is also another wonderful tool to invest your time in. We all need time to stretch and reflect inwardly so we can become more effective outwardly. Are you tired because you are depressed? What troubles are weighing you down? Could there be a roadblock in your life that is zapping your energy? We must be honest with ourselves and watch that internal talk. YOU ARE WHAT YOU THINK. Be forgiving of yourself and speak kindly to yourself inwardly. Seek help from trusted friends or professionals when life’s struggles become overwhelming.
5. Sugar Control
Sugar, sugar everywhere! According to the US Dept of Agriculture's
Continuing Survey of Food Intakes by Individuals (CSFII) the average US adult consumes 20 teaspoons of added sugar each day. When we consume too many sugars, our poor, exhausted pancreas has to pump out massive amounts of insulin to deal with the overload.
We aren’t just talking about cakes and pie. You may be surprised to learn that white flour pasta, bread, starchy vegetables, processed foods are directly converted into sugar as well. So even if you are not eating candy and ice cream, you may still be getting an overdose of sugar. Read your labels. Hidden sugars can be even found in “health” bars, cereal, and sauces.
The choices you make directly affect the health of every organ in your body. Most Americans don’t even realize the damage they are causing to their pancreas on a daily basis. The average American diet contains 40%-50% carbohydrates. Poor food choices results in poor health. The old statement rings true, “Thy Food is Thy Medicine”. Forget the old food pyramid we were taught in school and take a look at a healthier alternative:
After watching my husband care for a beautiful saltwater fish tank for many years, I learned he frequently tested the pH balance of the water. It could not be too acidic or too alkaline or the fish, delicate corals and plant life would die. Our bodies work much in the same way. We should have a slightly alkaline body chemistry.
There is plenty of research showing cancer cells thrive in acidity (low pH), but not in alkalinity (high pH). Taking action by consuming a diet high in alkaline foods like fruits and vegetables that also limits acidic foods, such as those from animal products, grains, sugar, and soft drinks, will raise blood pH levels and create an environment in the body that discourages cancer growth.
Sugar, being a very acidic substance, is clearly not a smart choice when it comes to optimizing our health and energy levels.
Turn back the clock and halt the aging process. Your body is composed of about 60 percent water, so keeping yourself hydrated will naturally give you an energy lift. Replenishing fluids by sipping water throughout the day can be of the best ways to stay awake and alert with energy that lasts. One of the first
signs of feeling fatigued is dehydration. Reaching for water is a smart choice and by far the healthiest drink option to quenching your thirst.