{Three best friends sharing health and wellness ideas to create a positive change}

Sunday, March 23, 2014

Tips to Boost your Energy

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Do you ever feel like you have absolutely no energy or that you are running on low for some (or most) of the day?  I’m pretty sure that we all have felt like that at one point or another. Everyone has different ways of dealing with their lack of energy. Some reach for the nearest Diet Coke, some just push through to make it through the day, and some go to extremes like taping their eyes open or something crazy…just kidding I hope nobody does the third option;). I am here to tell you that there are natural ways to fill your tank when you are running on empty. Here are a few ways that I have found help boost my energy.

1. Stick to an exercise schedule:
Some people think, “Ah I’m too tired to exercise!” Well guess what? Research has shown that exercise has actually been found to boost energy. People who exercise feel more energized throughout the day if they have had a workout. I have definitely seen this in my life. I notice a HUGE difference on the days that I do not exercise than on the days that I do. I feel a little sluggish when I don’t stick to my workout schedule.

2. Eat a balanced diet:
“You are what you eat”, your mom always said….Moms are so smart! This really is true. Try to eat a nutritious diet. Stick with whole grains, lean protein, fruits and vegetables, healthy fats, and low fat dairy. Eating a nutritious diet will keep your blood sugar at a steady level throughout the day, give you the energy you need to perform your daily tasks, and provide your body with the essential vitamins, minerals and nutrients it needs to stay energized.

3. Stay hydrated: drink more water:
According to Boston College, two-thirds of Americans do not get enough water. I mean I am no math expert, but that sounds like a whole a lot of thirsty Americans! Haha Water is super important for our bodies and we need lots for our bodies to function properly. The daily recommendation is eight 8 oz glasses (or 64 ounces) of water per day. If you are exercising, you need even more. Do not wait until you are thirsty to drink water. You are already slightly dehydrated when you get thirsty. My biggest tip for drinking more water is to always carry a water bottle with you and drink it throughout the day. Your body will thank you.

4. Get enough sleep:
We learned from the last post on sleep, how important it is for our body to get enough sleep. If you can, try to get 7-8 hours of shut-eye per night. When we are well rested, we can think more clearly and have the energy to make it through the day.

5. Don’t skip meals and have a power snack if you need to:
When we skip meals, our blood sugar can plummet. When our blood sugar drops, our energy drops. Our bodies need food…weird right?! ;) If we keep fuel in our tanks, our body will be able to go for longer. If you get hungry in between meals, eat a snack! Keep your blood sugar steady. Eat a snack that combines whole grains and fiber to give you a pick-me-up, and protein and a little fat to help your energy last. Try to avoid eating too many sugary snacks. Sugar can cause your blood sugar to spike and then drop quickly, leaving you feeling "wiped out".
Examples of healthy snacks:
-1 serving of whole wheat crackers and 1 TBSP of peanut butter
-Apple slices or banana slices with 1 TBSP of peanut butter or almond butter
-Greek yogurt with fruit or granola
-Whole wheat toast with nut spread
-Veggies dipped in hummus
-Trail mix of nuts and dried fruit

6. Laugh:
Laughter is the best medicine! Watch that funny youtube video that your friend sent you! Laughing not only helps improve your mood, but it also raises your blood pressure and heart rate, giving you that extra boost of energy. And who doesn’t like to get a little laugh in during the day?!

7. Get moving!
Aside from your regular exercise schedule, make sure you are moving throughout the day. If you are feeling sluggish, go for a 10 minute walk or do some stretches. Getting out the door when you are exhausted really can be a difficult task, but I promise you won’t regret it. It’s amazing how much better you feel after you move around, no matter how tired you were before you did.

Do you have any energy boosting tips that have worked for you? If so, please share!

Have a wonderful Sunday!


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