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Diet, Health, Fitness, Lifestyle & Wellness


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8 Healthy Ways to Boost Energy

Your food and beverage choices can have a big effect on your energy levels throughout the day, an expert says.

As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue.

Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.

Relying on caffeine and energy drinks makes us feel worse in the long run by causing our system to crash.

Continued fatigue decreases the immune system, making us more susceptible to depression and illness.

So what to do? Exercise, sleep and reducing stress are important in fighting fatigue. But our eating habits also directly affect energy levels. And nutrition can affect energy levels throughout the day.

Here are some tips on healthy ways to boost your energy:

Drink water

The body needs water – multiple glasses a day.

Being hydrated is an easy and inexpensive way to increase energy levels. You don’t need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety.

Eat breakfast

This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch.

But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hard-boiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices.

Don’t forget protein

Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu.

Keep your carbs smart

Carbohydrates are the body’s preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label.

Snacks are important

If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevent peaks and valleys in energy.

Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Plan ahead!

Omega-3 fatty acids

Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds.

Magnesium

Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables.

Don’t skimp on calories

Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high.

By Tiffany Barrett, Special to CNN      November 28, 2012
source: www.cnn.com


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Fun Fact Friday

  • Eat slowly. Your body takes 20 minutes to recognize it’s full.

  • Those stars and colors you see when you rub your eyes are called phosphenes.

  • The male brain is 10% bigger than the female’s but the female brain works more efficiently.

  • Studies show those who don’t eat breakfast, or eat it only sometimes, are twice as likely to be overweight as those who eat two breakfasts.

 

Happy Friday!
 source:   factualfacts.com   https://twitter.com/Fact   @Fact

 


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Fun Fact Friday

  • It takes about 7 minutes for the average person to fall asleep.
  • A “gut feeling” is a chemical signal that your stomach creates to warn the brain of danger.
  • Fast food restaurants use yellow, red, and orange because those are the colors that stimulate hunger.
  • In the next 30 seconds, you will, on average, produce 72 million red blood cells, shed 174,000 skin cells, and have 25 thoughts.
  • Studies show those who don’t eat breakfast, or eat it only sometimes, are twice as likely to be overweight as those who eat two breakfasts.
  • It only takes 0.2 seconds to fall in love.

 

Happy Friday  🙂
 
source:       factualfacts.com       https://twitter.com/Fact       @Fact


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Fun Fact Friday

  • People who enjoy helping others and or spending money on others tend to be less stressed, happier and live longer.
  • Extroverted people are likely to overlook typos and grammatical errors that would cause introverted people to negatively judge the writer. 
  • Studies show those who don’t eat breakfast, or eat it only sometimes, are twice as likely to be overweight as those who eat two breakfasts.

 

  • Women cry on average between 30 and 64 times a year, while men cry between 6 and 17 times.
  • Left-handed people tend to have more emotional and behavioral problems than right-handed people.
  • Listening to music at high volumes can make a person calmer, happier and more relaxed.
  • The more stressed you are, the slower your wounds and illnesses heal.
  • A recent study shows that exercise alone doesn’t help with weight loss. It’s your diet that should be the main focus.
Happy Friday  🙂
 
source:       factualfacts.com       https://twitter.com/Fact       @Fact


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Fun Fact Friday

  • Coffee has been found to reverse liver damage caused by alcohol.
  • The brain naturally craves 4 things: Food, Sex, Water and Sleep.
  • Studies show that by eating a big breakfast, you won’t feel as hungry the rest of the day, which can lead to more nutritional food choices.
  • 70% of people pretend to be okay simply because they don’t want to annoy others with their problems.
Tomatoes
Eating tomatoes helps prevent sunburn.
  • The average woman smiles 62 times a day. The average man smiles only 8 times.
  • Self-discipline better predicts success than IQ, according to research.
  • Eating tomatoes helps prevent sunburn.
  • Women are twice as likely to suffer from insomnia than men. This is mostly due to the hormonal changes that women often experience.
Happy Friday  🙂
 
source:       factualfacts.com       https://twitter.com/Fact       @Fact


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8 Reasons You Have No Energy

By Brianna Steinhilber  3/10/2015

Stuck in a midday slump? Change these habits right now for an instant energy boost.

You’d be hard-pressed to find someone who doesn’t hit snooze or experience the midafternoon slump every once in a while, but if you constantly feel like you’re dragging it may be time to take a closer look at your routine. If you don’t have a related health condition and are getting enough shuteye each night, you may be to blame for the constant fatigue. Here are 8 energy-zapping habits that you can change today.


1. You’re eating too much sugar. While the candy jar is an obvious culprit, refined carbohydrates like white bread and rice, chips, and cereal are a major source of sugar, too. This type of simple sugar is digested quickly by the body, leading to a dip in blood sugar levels that leaves you feeling fatigued. Be sure to replace refined carbs with whole grain varieties for a lasting energy boost.


2. You aren’t exercising enough. It may seem counterintuitive that exerting energy will actually increase it, but adding a workout to your daily routine will give you a short-term energy boost. Plus, regular exercise improves sleep quality, which will ultimately leave you feeling more well rested.

3.  You’re skipping breakfast. “Skipping breakfast can definitely contribute to low energy in the morning,” says Johannah Sakimura, MS and Everyday Health blogger. “It’s important to give your body good fuel to start the day after an extended period of fasting.” Without this fuel, your body is running on empty – leaving you famished by lunchtime and more likely to make unhealthy choices that will cause that midafternoon dip in blood sugar. “Try to combine healthy carbohydrates, like fruit, veggies, and whole grains, with a protein source, such as eggs, nuts, or dairy. The carbs give you an initial boost, and the protein helps sustain you until your next meal,” says Sakimura.

lack of energy

4. You’re sitting too much. Not only is sitting for prolonged periods of time harmful to your health (just one hour of sitting affects your heart!), but it’s a major energy zapper as well. Standing up and moving for even a few minutes helps get your blood circulating through your body and increases the oxygen in your blood, ultimately sending more oxygen to your brain which increases alertness. If you work a desk job, try this move more plan to keep your blood pumping.

5. You’re drinking too much caffeine. Whether it’s a can of soda or constant refills of your coffee mug, many of the beverages we reach for when we feel tired are packed with caffeine – a stimulant that will give you a quick jolt, but can also leave you crashing soon after if you ingest too much. Plus, if you’re drinking caffeinated beverages into the afternoon, they may start to have an effect on your sleep quality. If you’re a coffee drinker, switch to water late-morning and replace soda with seltzer for a bubbly afternoon pick-me-up without the crash.

6. You’re dehydrated. We all know the importance of drinking enough water – and even mild dehydration can have adverse effects on your energy level, mood, and concentration. Aim for at least one glass of water per hour while sitting at your desk, and be sure to fill your bottle up even more if you’re doing strenuous activity or are outdoors in high temperatures.


7. You have poor posture. A study found that slouched walking decreased energy levels while exacerbating symptoms of depression. The good news: Simply altering body posture to a more upright position instantly boosted mood and energy, while enabling participants to more easily come up with positive thoughts. So sit up straight! Set reminders on your phone or calendar throughout the day to remind yourself to check in with your posture and straighten up.

8. You’re not snacking smart. If you’re running to the vending machine for a quick afternoon snack, your selection – most likely high in simple carbs and sugar – will take your energy levels in the wrong direction. Instead choose a snack that has a combo of protein and complex carbs for an energy boost that will last throughout the afternoon. Think trail mix, veggies and hummus, or peanut butter on whole wheat toast.


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10 “Rules” To Live By To Get Healthier

When it comes to living a healthy lifestyle, consistency is key. If you want to stop feeling lethargic and overweight, you have to stop being lazy. Sorry to be blunt. It’s all about creating a consistent lifestyle that promotes healthy eating and movement throughout the day!

I’m a personal trainer, but I am not always a perfect eater. I love pizza — I love bacon on my pizza. When I indulge, I make sure that two out of the three meals I eat that day are still healthy. On days that my body is sore and rundown, I still get up and move. Laying around only makes the soreness worse — get those muscles moving and get a good stretch or foam roll in.

I remind myself that even on my worst days, I can still walk. I can move. I don’t have to just sit around, I can strap on a backpack and walk around Nashville to grab a cup of coffee. Here are the other rules to follow to maintain a consistent, healthy lifestyle:

1. Get at least 10,000 steps every day.

This is the gold standard of consistency. It equals about five miles — here are some ways I make it happen every day:

  • Park far away
  • Use the stairs (want that strong booty, stairs are the best)
  • Walk the dog
  • Pack your lunch so that you can walk during at least half that break

2. Teach your body to be healthy by being consistent.

When you make being healthy a habit, your body know exactly what it’s in for and responds accordingly. If you’re able to stay away from sweets for an extended period, your body won’t crave them as much and when you do eat them, too much sugar will taste horrible! Try a piece of 80 percent dark chocolate for an after dinner treat and use gum to curb cravings.

3. Eat breakfast so that your body knows to be hungry.

Too many people have gotten used to not eating breakfast. It’s SO important! By eating it every day you actually will wake up hungry, and this is a good thing. That means your body is expecting the food and has started your metabolism already.

4. Sweat every day.

Our body’s cooling system is amazing. We shed all the heat by sweating. If you are a consistent trainer, your body knows what’s in store and will start cooling you down immediately. If your body isn’t used to working out, you will find yourself overheating due to your body’s idea of consistency — that you don’t need to sweat because you don’t work out. This will change over time!

5. Think long-term, not short-term.

Dieting provides short-sighted goals — 10-day juice cleanse, 3-day starvation, 30-days carb-free. What you really need is a consistent and fulfilling idea of eating clean and healthy that lasts a lifetime. Lower sugar, lower sodium, no starches in the evening and less booze (sorry).

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6. Be active throughout the day.

One hour at the gym does not make an active lifestyle. Getting to the gym routinely is great and I commend everyone who does it. But saying, “That’s all folks,” for the rest of the day while you sit at a desk, car and couch does not make an active lifestyle. Consistency throughout the day will help you get and stay lean.

7. One workout does not make you strong and one day without weights does not ruin everything.

Consistency can be attained by sticking to your healthy lifestyle 80% of the time. Everyone needs a day to relax from the stress … just don’t let that make you feel guilty — enjoy your life!

8. One meal does not make you healthy and one meal does not make you fat.

When I ask about the meals my clients had the days before our workout together, I will always get a rundown of the healthiest options they chose. Yet they’ll also complain about why they aren’t losing weight. That one salad choice at lunch two days ago will not get you to your goal! Consistently choosing the better option will yield results and also increase your ability to refrain from temptation.

9. Drink water consistently throughout the day so you never feel thirsty.

If you don’t get enough water in your body before your workout, you won’t get as much out of your hard work. Blood brings oxygen to your muscles and brain. Blood is made up of quite a bit of water. If you are not hydrated, it is harder for you to get oxygen to where it needs to be.

The more you sweat, the more water you should drink. If you drink coffee or alcohol, you should also up your water intake.

10. Indulge on special occasions.

For me, this means eating pizza sparingly. Moderation within consistency is the biggest key to maintaining a healthy lifestyle.