Feel More Energized FAST

EASY Tips to Feel More Energized FAST

✨Be the type of energy that no matter where you go, you always add value to the spaces & lives around you.✨:

  • Reduce or (if possible) eliminate caffeine. Caffeine causes many ups and downs that include dehydration and blood sugar lows and highs, making mood swings more frequent.
  • Drink lots of water – Most of us are chronically dehydrated. Try to drink a glass of water before you go to sugar or caffeine and wait a few minutes to see what happens.
  • Eat tons of dark leafy green vegetables. Green is associated with spring, a time of renewal and refreshing. Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood, and strengthening your immune system.
  • Use real sweets. Avoid sugar and chemical artificial sweeteners. Use natural sweeteners like maple syrup, brown rice syrup, and agave nectar. Eat sweet vegetables such as yams, carrots, and beets or fruit to curb sweet cravings.
  • Get Moving. Start with simple activities, like walking or yoga. As this becomes a routine increase the amount or type of exercise.
  • Get more SLEEP, rest and relaxation. When you are tired or stressed, your body will crave energy. These cravings are often a result of being sleep-deprived, going to bed late, and waking up early for months and years on end.
  • Evaluate the amount of animal food you eat. Eating too much meat, dairy, chicken, and eggs can lead to low energy. So can eating too little! Experiment and see what your body feels the best with.
  • Evaluate your close relationships to see if there are people who drain you of your energy. It doesn’t mean that they are bad, but it is good to notice who drains you and why. See if you can transform those relationships by communicating and/or setting boundaries. Don’t be afraid to distance yourself or end the relationship.
  • Take time for YOU. Find activities that restore your energy, such as a walk, a bath, a movie, or whatever you might enjoy and schedule some time with yourself to do these things!

content via IIN

Make SLEEP a Priority

Sleep – the most overlooked and underrated aspect of your overall health. So many of us put sleep on our backburner in order to get other “more important” things accomplished. However, a lack of sleep is harmful for your body. Here is why:

courtesy of beautyandsparkle.com
courtesy of beautyandsparkle.com

 

During sleep your body;

  • Repairs tissues
  • Grows muscle
  • Releases hormones that regulate appetite control, stress, growth, and metabolic strength
  • Increases stamina and energy levels
  • Strenghtens immune system
  • Improves brain functionality to increase focus, alertness and creativity
  • Increases libido
  • Increases mood and helps reduce anxiety and mental exhaustion

Without sleep your body;

  • Decreases the release of a hormone called, leptin, which plays a HUGE role in appetite control therefore increases your likely hood to gain weight
  • Increases the amount of inflammatory proteins and blood sugar levels within the body which all increase your risk of illnesses, diabetes, heart disease, stroke, and infection
  • Impairs your brain to function optimally which decreases your ability to process new information and also affects your mood and focus levels drastically.

So how much sleep do you need?

For anyone over the age of 18, it is recommended to get at least 7 -9 hours of sleep a night!

How can I sleep better?

  • Make a routine – try to go to bed and wake up at the same time every day
  • Give yourself at least 30 minutes to wind down – avoid using your IPhone, TV, or other electronic devices
  • Make your bedroom comfortable and completely dark
  • Reduce your caffeine intake; especially in the afternoon and night
  • Don’t overeat before bed
  • Limit beverage consumption so that you do not wake up in the middle of the night
  • Engage in regular exercise or movement
  • Listen to a guided meditation or soft music

Book Review: “The New Health Rules” by Frank Lipman & Danielle Claro

image via amazon.com

This week I purchased the book, The New Health Rules, after hearing it was getting incredible reviews in the health & fitness world. I sat down one night after work and read through it front to back in less than hour. It is a quick read, very well written, and most importantly contains easy to understand knowledge to aid you in achieving overall health and wellness. What I love most about this book is, that it is in no way a diet or weight loss book. Its’ tagline explains it all; “Simple Changes to Achieve Whole-Body Wellness.”

The book begins in the best way; Frank reassures all his readers that anyone can take what they want from this book. He explains to everyone that they do not have to follow every “rule” in this book, but to just take baby steps and incorporate new rules slowly over time.

Okay, okay now to the good stuff..Frank divides the book into five sections that affect your health and wellness: Eating, Moving, Boosting, Healing and Living. I am going to share two or three of my favorite rules from each section and save the rest for you all to read and enjoy on your own!

Eating:

Fat Is Good for You
-Your body needs fat; the good fats in order to be nourished. Do not cut out fats completely! Eating avocados, raw nuts, coconut oil, grass-fed meats, and fatty fish are extremely beneficial for your body.

Everything You Know About Breakfast is Wrong
-Start to move away from having grains and fruit at breakfast. Your body will flourish if you consume healthy fats and protein. Frank suggests meals like eggs with greens or half an avocado sprinkled with spices and squeezed lemon.

eggs

Moving:

Strong and Stretchy
-Everyone needs to find balance in their workouts. Trying to incorporate strength training as well as stretching into your workout routine a few times a week helps prevent injuries, improve posture, and keeps bones healthy.

Move Five Minutes Out of Every Hour
-This is easy and something I want to make a goal for myself every day; especially at work. Simply, move for five minutes once an hour. Get up take a walk around the office, go up and down a flight of stairs or just stand up and stretch in your office or cubical. This allows your body to change shapes and allows your mind a mental break and a few minutes to restart as well.

Boosting:

Spend Lots of Time with People You Love
-Spending time with people you love is a boost to your immune system. Your body and mind needs laughter and deep conversations that allow you to have your guard down. You have to make time to be yourself and hopefully you can incorporate this into your life daily. Physical time with these people is more beneficial than through the phone or other pieces of technology.

Sleep – Train Yourself
-Train your body to go to sleep and wake up at the same time every day. Your body will adjust and learn to produce melatonin (hormone that aids sleep) an hour before your bed time and serotonin (hormone that helps you wake up) an hour before your alarm goes off. Soon enough you will not even need an alarm, your body will wake up on its own!

Healing:

Do Something You Love for at Least 10 Minutes a Day
-This is something you might find surprising, but most of us don’t do this. Make it part of your schedule each day. Take a walk, a long shower, paint your nails, blast some music; anything that makes you smile!

Let it Go
-This one is something I personally strive to work for every day. When a stressful situation occurs, try journaling about it. This helps release your emotions and provide clarity. After, partake in an activity that takes your mind off things and allows your thoughts to wander in a more positive direction.

photo (2)

Living:

Green Your Cleaners One by One
-Every day we learn more and more about the harsh chemicals that can be found in all our household products. Frank suggests not to immediately start throwing everything away, but simply start replacing each of your products to an all-natural option as they run out. There are many safe and non chemical alternatives these days.

Clutter is the Junk Food of the Home
-Take a day or weekend to clean out, throw away, and organize your house. You will not believe the feeling you have after. Many of us hoard with or without realizing and hold on to things that no longer benefit us, and by getting rid of them your body and mind feel better and function more smoothly.

I HIGHLY recommend for everyone to read this book, especially for those who want to begin a healthier lifestyle in 2015!

Resources: “The New Health Rules” by Frank Lipman & Danielle Claro

This article also appears on Women’s iLab to inspire the next generation of female leaders.

My New Focus for 2015: Mental Health

As the holiday season came and went, Lululemon launched a campaign encouraging people to “give presence.” The company encouraged people to put their phones away, communicate, and enjoy time with their friends and family without being distracted. This campaign really stuck with me. What exactly does “give presence” mean? When you take a step back and think about it; most of our days are consumed with to do lists, worrying and planning about future events or tasks, or dwelling on a past event. How often are you really just living in the present? The truth is probably not very often…

Living in the present and being in the present is hard to do in this day and age with so much technology and the ability to be so easily distracted. I took this campaign as an opportunity to challenge myself to try to enjoy the little moments in life more; take time to relax, reflect, and truly connect with those around me day to day without distraction. This challenge has led me to finding ways to take a few moments in each day to really bring myself back to the present. My two favorite ways are to journal and to do simple meditation. Both techniques relax and reset my body and mind.

Meditation has amazing health benefits and many researchers say it is something everyone should do daily, even if it is only for a few minutes.  Studies show that meditation can improve a variety of psychological areas; including stress, anxiety, addiction, depression, eating disorders and cognitive function. Meditation can also reduce blood pressure, pain response, stress hormone levels, boost your immune system and strengthen your cellular health. Meditation shouldn’t be scary or intimidating at all. It can be as easy as taking a deep breaths and closing your eyes for a few minutes.

Check out this great article via MindBodyGreen that gives you six easy ways to do simple meditations.