Are you Dragging???

Chandi Schwab
The weather is changing, and it is time to push the refresh button on our healthy lifestyle motivation. With school starting we can get back into a schedule which makes our time to exercise more of a reality. What is your biggest complaint right now? Lack of energy you say? I hear you loud and clear. Let's get refocused and start with these simple steps to more energy.

How to Boost your Energy

 

Exercise for Energy

Besides altering your diet, exercise is one of the best ways to boost energy and mood. Even a single 15-minute walk can be energizing, and the benefits increase with more frequent physical activity. Studies indicate that regular exercise can relieve depression and trigger physiological changes that make more energy available throughout the day.

Breakfast
For anyone hoping to boost energy and mood, skipping breakfast is not an option. Studies show that people who eat breakfast every morning enjoy more energy and a better mood throughout the day. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. If you need to ease your way back into eating breakfast,grab a piece of fruit and a handful of nuts.

Frequent Meals
Another strategy for stabilizing blood sugar, energy, and mood: Eat small meals and snacks every three to four hours, rather than a few large meals. Energy-sustaining snacks can include foods like peanut butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk, etc...(also, check out healthy snack ideas under labels/recipes on the right hand side of the blog)

 

Energy Boosting Foods

 

Smart Carbs

Carbs seem to be frowned upon these days, but they are actually vital for boosting energy and your mood. They are the body's preferred source of fuel, plus they raise serotonin levels. The key is to avoid sweets, which cause blood sugar to spike and plummet, leading to fatigue and moodiness. Instead, turn to whole grains like whole-wheat bread, brown rice, and cereal. The body absorbs whole grains more slowly, keeping blood sugar and energy levels stable.

 

Nuts 

These nuts are not only rich in protein, but they also contain magnesium, a mineral that plays a vital role in converting sugar into energy. Research suggests magnesium deficiency can drain your energy. Magnesium is also found in whole grains, particularly bran cereals, and in some types of fish.

 

Lean Meats

Lean pork, lean beef, skinless chicken, and turkey are healthy sources of protein, including the amino acid tyrosine. Tyrosine boosts levels of dopamine and norepinephrine, brain chemicals that can help you feel more alert and focused. Meats also contain vitamin B-12, which may combat insomnia and depression.

 

Salmon

Fatty fish, such as salmon, is rich in omega-3 fatty acids. Studies suggest this substance may protect against depression. While the extent of the link is uncertain, omega-3 fatty acids offer a wide range of other benefits, including heart health. Besides fish, sources of omega-3 include nuts and leafy, dark green vegetables.

 

Leafy Greens

Another nutrient that may reduce the risk of depression is folate. Like omega-3 fatty acids, folate is found in leafy green vegetables, including spinach and romaine lettuce. Legumes, nuts, and citrus fruits are also good sources of folate.

 

Fiber

Fiber is an energy stabilizer. It slows digestion, providing a more steady supply of energy throughout the day. Boost your fiber intake by eating beans, whole fruits, vegetables, whole-grain breads, and whole-grain cereals.

 

Fresh Produce

Another way to stay hydrated and energized is to eat fluid-filled foods, such as fresh fruits and vegetables. Skip dry packaged snacks like pretzels in favor of apple wedges or celery. Other hydrating foods include oatmeal and pasta, which swell up with water when cooked.

 

Water

Dehydration and fatigue go hand-in-hand. Some studies suggest even mild dehydration can slow the metabolism and sap your energy. The solution is simple, drink plenty of water!!! Take your weight and divide it by 2. That is how many oz you should be drinking per day.

 

If you have gotten off track or have been in a rut. Start with these simple steps to gaining your energy back, before you jump into anything else. you will be amazed at the difference it makes.