Category: Energy

Does summer heat zap your energy? Here's how to stay energized!

6/17/2015

I look forward to the sultry heat of the summer all year long, and when it arrives I rejoice. However, if I haven’t been paying attention, the heat can at times make me feel sluggish and listless. Fortunately the top energy thief is not hard to track down! It is dehydration.

Dehydration zaps our energy faster than almost anything else, so if you start to feel sluggish, headachy, or dizzy, it very likely is a sign that your body is crying out for water. The solution is simple: Stay Hydrated!! Here are some easy ways to make sure your body always has all of the liquid it needs...

#1 Water! Water! Water!
Aim for 8-10 cups of water per day. Tea (even some herbal), coffee, soda, and alcohol are all dehydrating, so water is really your go-to solution.

Find plain water boring? Add lemon or lime juice along with a few drops of stevia and you will have a refreshing, sweetened beverage which is also alkalizing for your body… a win-win!

Thirst is a sign that your body is already dehydrated so sip water throughout the day to avoid stressing your system.

#2 Add water-dense foods.
Some examples would include watermelon, cucumber, celery, cantaloupe, peaches, strawberries, and carrots.

#3 Chia seeds.
Because chia seeds absorb approximately 10 times their weight in water, they are a wonderful way to help regulate body fluid levels and retain electrolytes, both key in the battle against dehydration. For long workouts in high heat and humidity, chia seeds are a handy way to prolong hydration.

#4 Stay away from commercial sports drinks.
When active outdoors stay away from sports drinks which are very high in sugar and usually come with many artificial additives. Instead keep your electrolytes up with coconut water or try one of the homemade sports drinks listed below.

Three Homemade Sports Drinks

These are a much healthier option for your body than any of the artificial, mass-produced drinks.

The first recipe comes from Lauren at Empowered Sustenance and you may be interested in checking out the benefits she listed for each of the ingredients here on her page.

Tulsi Twist
8 cups filtered water
6 teaspoons loose tulsi tea or 6 tea bags
3 Tbs. raw honey (or more to taste)
Big pinch of unrefined salt such as Celtic or Himalayan
15 drops trace minerals (approximately), optional but recommended
From Empowered Sustenance

Citrus Zing
1/4 cup freshly squeezed lime juice
1/4 cup freshly squeezed lemon juice
1½ to 2 cups water, depending on how strong you want the flavor
1/8 teaspoon of sea salt
approx. 2 tablespoons raw honey, to taste

Toss everything into a food blender and blend until the honey is dissolved, or blend it by hand using a whisk. Pour over ice and enjoy.
**Lightly adapted from Everyday Roots

Herbal Cooler

4 cups herbal tea (Citrus flavored or a zinger style tea would work well)
2 - 4 tablespoons raw honey or maple syrup
1/4 teaspoon Celtic or Himalayan salt
a few drops of trace minerals (optional)

**From Mommypotamus

The High Cost of Low Self-Care

4/22/2015

With everything there is to do in a day one of the easiest things to let slide is our own self-care. There are a few reasons this happens; first, we don’t see the value in making it a priority so it’s often thought of as a luxury or as selfish. Second, we sometimes don’t have a clear idea of what self-care is, and third, there is a mistaken belief that it is time consuming and/or expensive.

The result of these false perceptions is that we push our own care to the bottom of the list… and then pay a price for it. Here are some of the signs that tell you when your self-care needs attention:

| Rollercoaster Moods and Higher Stress Levels
When you are running on empty even the small bumps in life can feel insurmountable. You are more likely to feel overwhelmed, frustrated, and negative… no fun!

| Increased Difficulty with Relationships
One of the most interesting things that happens when we aren’t feeling grounded and well-rested is that we become increasingly irritated by the people around us. Mannerisms and comments that would normally go unnoticed (or even be seen as endearing) suddenly become the equivalent of fingernails on a chalkboard. The reality is that if your batteries aren’t charged it’s impossible to be deeply present and connected to the people you care about.

| Lower Productivity
Brain fog is a plague to us all, and if you are exhausted and worn out there is no way your mind will be as clear as when you are fully energized. If you want to stay focused and decisive you must give your mind excellent nutrition, time to rest, and stillness.

| Increased Illness
It is unrealistic to think that skimping on sleep, eating poorly, and continuing to push ourselves to go, go, go without a break won’t eventually catch up to us.

Self-care is not frivolous and it is not an option … it is essential! Choose at least one thing you will do for yourself every day.

A few fast and simple examples of self-care are:

Eating one super healthy, veggie packed meal a day.
Going to bed 30 minutes earlier.
Reducing the time you spend in front of electronics (including but not limited to your phone, TV, tablet, and computer).
Take 5 minutes of stillness, preferably outside.
Go for a walk.

And remember everyone around you benefits when you make the time to recharge!

Does your energy disappear long before the day is over?

3/20/2015

If you find that your energy takes a dip in the late afternoon you are not alone! Low energy is no fun at any point but when there’s still a ton to get done in the day it’s especially unwelcome. That’s what makes it so easy to succumb to quick fixes like candy, soda, cookies, muffins, and lattes. And you may have noticed that not too long after your sugary pick-me-up you are crashing again, usually harder than the first time!

Luckily there is an easy solution: be ready with some high quality, energy sustaining snacks. In order for your snack to give you the best energy possible, consider these guidelines:

Include clean protein such as nuts, seeds, chick peas, and beans.

Go with whole grains because the fiber will help to slow down the absorption of glucose.

Check that all ingredients are unprocessed.

Steer clear of refined carbs and sugars.

Avoid anything with artificial ingredients, especially artificial sweeteners!

Here are a few excellent energy bars to keep you going!

The absolute best option is to make your own at home because you get to use the highest quality ingredients possible. The good news is that most of them freeze very well so you can make a large batch and always have some frozen on hand. If baking is just not happening for you then I recommend Kind Bars as a great alternative. There are several with only 5 grams of sugar such as Dark Chocolate Mocha Almond as well as bold flavors like Thai Sweet Chili.

And for a homemade version of Kind Bars this recipe from "The Nourishing Home" for fruit and nut bars looks amazing!!

The 5 Best Foods to Boost Your Energy... FAST!

2/17/2015

When I ask people about the one thing they would love to have more of, the answer I hear most often is ENERGY. We crave it, we complain about not having it, we seek it almost like it’s the Holy Grail…and with good reason. Without energy life feels flat, we aren’t motivated to do the things most important to us like spend time with family, connect with friends, start a creative project at home or work, self-care, take time to make healthy food, exercise, etc…

Below I have listed 5 of the fastest ways to boost your energy with food, and here’s a tip: If your energy is so low that you can’t imagine trying to fit in 5 new things then just start with one. After you have that one new habit established then add in another. Before you know it you will have many go-to options for staying energized.

#1 Lemon Water
The simplest way to get a boost, ever! Hydration is key to avoiding energy crashes. This makes sense when you think about the fact that water is responsible for transporting all nutrients that we use for energy in the blood, as well as getting rid of waste build-up that leads to fatigue. Adding lemon transforms plain water into a natural energy drink that is packed with electrolytes.

The bottom line is that when we don’t have enough water in our body, we cannot efficiently metabolize the food we eat into fuel, causing us to feel sluggish and fatigued. For more info check out this study which found that even mild dehydration impaired mood and energy.

#2 Trail Mix
Nuts and dried fruit are a terrific combination of healthy fats, fiber and protein, and are an ideal energy sustaining food.

We need glucose, it’s the fuel we run on, however simple carbs with no fiber only provide short bursts of energy that disappear quickly. Including fiber in every snack and meal helps to slow down the release of glucose so there is always a steady supply. Similar to fiber, protein also slows down metabolism of carbs and is a source of back-up energy when your body is low on glucose. Healthy fats such as those found in nuts and seeds are essential for providing long-lasting energy, particularly for extended, high intensity workouts.

In order to avoid excess sugars and highly processed oils that can be added to many store bought trail mixes, the best option is to make your own. Combine all your favorite raw nuts such as pistachios, cashews, almonds, or walnuts, with seeds, peanuts, and dried fruit.

Bonus tip:
Cashews, almonds, and hazelnuts are high in magnesium, which plays a key role in converting sugar to energy!

#3 Broccoli
All dark leafy greens are a wonderful source of energy; however, let’s keep things simple by focusing on one of the most popular greens, broccoli.

Not only does it have the properties found in all dark leafy greens such as helping to improve circulation, naturally detoxifying the body, and strengthening the immune system, but it’s also touted for its incredible cancer-fighting qualities. In addition it’s packed with fiber, folate, vitamins A and C, potassium, and B2 which fuels metabolism and has cell-protecting antioxidants.

If you’re looking for a delicious new way to prepare broccoli check out this recipe for Roasted Broccoli with Lemon and Garlic.

#4 Quinoa
Quinoa is a great energy boost for a few reasons. First, it’s a gluten-free grain; this is good news for people who find that gluten causes brain fog and makes their energy take a nose dive. It also contains more protein than any other grain or rice and is so rich in amino acids that it is considered a complete source of protein. And last, it comes packed with folate, magnesium, phosphorus and manganese, making it a nutrient dense source of carbohydrates which supply long-lasting energy.

This quinoa and lentil salad I found on Kris Carr’s site sounds amazing, and is one I'll definitely try soon!!

#5 Dark Chocolate
Dark chocolate is a perfect example of how making healthy choices doesn’t have to mean deprivation! It contains the natural stimulant theobromine, which is similar to caffeine and boosts your energy, your mood, and even improves brain function in the short term, as well as tryptophan—a precursor to serotonin and a compound that helps you feel calm.

For optimal benefits, select dark chocolate over milk chocolate because the darker the chocolate is, the higher the cacao content and the lower the sugar content. Two of my favorite dark chocolates (at least for the moment!) are Chocolove’s Strong Dark and Theo’s Dark Orange.

Does summer heat zap your energy? Here's how to stay energized!

Three Homemade Sports Drinks

The High Cost of Low Self-Care

Does your energy disappear long before the day is over?

The 5 Best Foods to Boost Your Energy... FAST!

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