Wake-up Calls: 7 Ways to Boost Your Energy Without Caffeine
For most, it happens in the late afternoon, usually between lunch and 6ish: that feeling of sluggish, low-energy brain-deadness that makes you want to call it quits for the day. Since that's generally not an option, you reach for the next solution: the caffeine pick-me-up. Whether it's coffee or tea or a yerba mate, many of us are in the habit of using caffeine to prop ourselves up during the draggiest part of the day. Of course, some of us—and you know who you are—go one step further and combine refined sugar and caffeine. Nothing like a Frappucino® and double fudge mini-donut to shake things up. It's a slippery slope.
But what if you don't want to be a Coffee Achiever? Maybe it's getting in the way of sleep later that night. Maybe you're doing the Beachbody Ultimate Reset™ or a general cleanse. Or maybe you've done some research, weighed the pros and cons (as laid out in the Beachbody Newsletter a few weeks ago), and decided caffeine just isn't your thing. How to break the cycle? Here are 7 healthy ways to pull yourself through an afternoon.
Get 15 minutes of exercise. Researchers at the University of Georgia found overwhelming evidence that regular exercise plays a significant role in increasing energy levels and reducing fatigue. "A lot of times when people are fatigued, the last thing they want to do is exercise," said professor Patrick O'Connor, co-director of the UGA exercise psychology laboratory. "But if you're physically inactive and fatigued, being just a bit more active will help." Take a power walk, take a quick run, do 15 sun salutes. Walk up and down the office stairs for 15 minutes. Jump rope for 3 minutes, then walk. The more active you can be in these 15 minutes, the better. Activity increases circulation, and circulation transports oxygen throughout the body, which in turn boosts our energy level.
Start breathing deeply. Conscious breathing is, perhaps, the easiest way to energize your body and improve mental clarity, among many other benefits. Breathing deeply provides your body with the oxygen it needs to increase energy and alertness. Dr. Andrew Weil, who has written extensively on the restorative power of the breath, suggests "The Stimulating Breath" as an energy booster. (It's basically a mini-version of Kundalini yoga's "Breath of Fire.") Close your mouth, and breathe forcefully and rapidly in and out of your nose for 15 seconds, then breathe naturally. Alternately, you can sit up straight, on a ball if possible, roll your shoulders back and breathe deeply for 10 minutes, pausing on the inhale and then again on the exhale, as a way to simply become aware of your breath.
Eat some almonds. Here's the amazing thing about almonds: they're rich in protein and they contain magnesium, a mineral that helps convert sugar into energy. Magnesium also helps with immune support, restful sleep, stress relief and heightens mood. The almond is often considered a superfood because it's high in calcium and vitamin E with zero cholesterol. If you can't/won't eat almonds, try cashews, walnuts, or pecans. Nut butters are also a good way to mix up the textures, preferably unsalted. If almonds are too hard on your teeth, try soaking them in water overnight before you eat them. It softens them just enough.
Crank up the music. Listening to your favorite fast song gets you pumped up and gives you a quick burst of energy, right? The music works on several physiological levels. One, music can raise your endorphin level. Endorphins are the biochemicals produced by our brains that both relieve pain and increase our sense of happiness. They're the same chemicals responsible for "the runner's high," the euphoric feeling you get after a great workout. Two, music boosts your energy level by increasing blood flow. Researchers at the University of Maryland School of Medicine in Baltimore concluded that listening to your favorite music has a measurably positive effect on your cardiovascular system by expanding the inner lining of your blood vessels, which increases circulation.
Soak up the sun. Take a break and get out in the sunshine, even if it's only for 10 minutes. The sun is a great source of vitamin D, a nutrient that's essential for healthy bones and teeth, but research now suggests that vitamin D may help in preventing cancer, as well as regulating our moods, cognitive abilities, and energy levels. The sun also plays a huge role in our daily circadian rhythm, our body's natural 24-hour sleep/awake cycle. When this cycle is thrown out of balance, it often leads to sleep loss and stress, which in turn leads to increased caffeine use.
Take a power nap. Cornell psychology professor James Maas coined the term "power nap" in his 1997 book, Power Sleep. In it, he recommends the daytime nap as a healthy, even necessary activity—but only if you don't have trouble falling asleep at night. He also believes they are most effective when you take them at the same time every day, which is usually about 8 hours after you wake. Maas says 15 to 30 minutes is the optimal amount of time for a nap; any longer and you'll enter a deep sleep which can leave you feeling groggy. He also provides these nap tips:
Turn off the lights, close the door, and get rid of other distractions.
Lying down on a couch, or chair with your feet up, is ideal, but any position including head down on your desk will do.
Set an alarm, so you can nap worry-free.
Take a Scottish shower. It's what James Bond does, and look at the energy that guy has. In the Ian Fleming novels, Bond's showers start out hot but finish with icy cold invigorating water. Commonly known as the Scottish shower, the idea is that alternating between hot and cold water improves cardiovascular circulation, which leads to feeling energized. Beyond youthful vigor, practitioners of the Scottish shower claim it keeps them younger-looking, too. In addition, researchers at the Virginia Commonwealth University School of Medicine found that short cold showers might even help relieve depression. If you want to give it a try, it's simple: Spend four minutes in a hot shower, then slowly decrease the amount of hot water, until it's pure cold. Enjoy the chill for at least two minutes.
If caffeine is your habit, it will require a bit of effort to replace it with other ways to lively up yourself. But the first step is simply becoming aware of all the other effective options available to you. And now you know. Welcome to your new, jitter-free, energized, oxygen-rich world.
Take the Challenge
Saturday, June 16, 2012
Wednesday, June 13, 2012
Healthy is a lifestyle...
Being healthy is a complete lifestyle.
It's not just a diet. But it's healthy food. The right kind of foods. Did you know that a lot of "diets" while they may help you lose weight aren't actually good for your body and mind at all?! Some diets deprive your body of the nutrients and vitamins you need! Are you on a diet? What kind? What do you know about it?
Also.. Exercise is much needed in our lives. Our hearts need cardio, our muscles need strengthening and stretching. Exercise makes our bodies feel better and our minds! Did you know that exercise can eliminate pain? And it can help calm anxiety and depression??
What do you know about your body? Do you know what it needs? Let's get a discussion going about what we do for our bodies! What's good what's bad?? We are all learning and should all share what we know with each other. How can you help?
It's not just a diet. But it's healthy food. The right kind of foods. Did you know that a lot of "diets" while they may help you lose weight aren't actually good for your body and mind at all?! Some diets deprive your body of the nutrients and vitamins you need! Are you on a diet? What kind? What do you know about it?
Also.. Exercise is much needed in our lives. Our hearts need cardio, our muscles need strengthening and stretching. Exercise makes our bodies feel better and our minds! Did you know that exercise can eliminate pain? And it can help calm anxiety and depression??
What do you know about your body? Do you know what it needs? Let's get a discussion going about what we do for our bodies! What's good what's bad?? We are all learning and should all share what we know with each other. How can you help?
Sunday, June 10, 2012
Garlicky Grilled Chicken, Portobello, and Radicchio Salad
Total Time: 35 min
Prep. 10 min
Cook. 25 min
Yield: 4 to 6 servings
Level: Easy
Ingredients
4 cloves garlic, smashed and chopped
Kosher salt and freshly ground black pepper
1/2 cup extra-virgin olive oil, plus more for drizzling
1/2 cup chopped fresh flat-leaf parsley
6 sprigs fresh thyme, leaves only
1 (4 to 4 1/2 pound) chicken, cut in 1/2
4 portobello mushrooms, brushed clean and stems removed
2 small heads radicchio, halved
Watercress, to serve
Directions
Put the garlic onto a cutting board and sprinkle it with about 1/2 teaspoon salt. Using the side of a large knife, slowly mash the garlic into a paste. Put the garlic paste into a small bowl and blend in 1/2 cup olive oil, parsley, and thyme leaves. Pour half the mixture over the chicken and season it with salt and pepper. Set the chicken aside to marinate while you prepare the other ingredients for grilling.
Heat the grill to medium high. Drizzle half the remaining marinade into the mushrooms and half onto the cut side of the radicchios. Season both with salt and pepper and place them on the grill over indirect heat. Grill until the mushrooms and radicchio are soft, about 10 to 15 minutes; set them aside to cool while you cook the chicken
Put the chicken on the grill and cook for about 15 to 20 minutes per side, or until cooked through and juices run clear. Set aside until cool enough to handle.
To serve, cut the chicken into pieces, cut the mushrooms into quarters, and cut the radicchio into wedges. Gently toss everything together with some fresh watercress and an extra drizzle of olive oil.
Prep. 10 min
Cook. 25 min
Yield: 4 to 6 servings
Level: Easy
Ingredients
4 cloves garlic, smashed and chopped
Kosher salt and freshly ground black pepper
1/2 cup extra-virgin olive oil, plus more for drizzling
1/2 cup chopped fresh flat-leaf parsley
6 sprigs fresh thyme, leaves only
1 (4 to 4 1/2 pound) chicken, cut in 1/2
4 portobello mushrooms, brushed clean and stems removed
2 small heads radicchio, halved
Watercress, to serve
Directions
Put the garlic onto a cutting board and sprinkle it with about 1/2 teaspoon salt. Using the side of a large knife, slowly mash the garlic into a paste. Put the garlic paste into a small bowl and blend in 1/2 cup olive oil, parsley, and thyme leaves. Pour half the mixture over the chicken and season it with salt and pepper. Set the chicken aside to marinate while you prepare the other ingredients for grilling.
Heat the grill to medium high. Drizzle half the remaining marinade into the mushrooms and half onto the cut side of the radicchios. Season both with salt and pepper and place them on the grill over indirect heat. Grill until the mushrooms and radicchio are soft, about 10 to 15 minutes; set them aside to cool while you cook the chicken
Put the chicken on the grill and cook for about 15 to 20 minutes per side, or until cooked through and juices run clear. Set aside until cool enough to handle.
To serve, cut the chicken into pieces, cut the mushrooms into quarters, and cut the radicchio into wedges. Gently toss everything together with some fresh watercress and an extra drizzle of olive oil.
Sunday, June 3, 2012
Healthy Potato Salad
Sounds pretty yummy to me!!
Healthy Potato Salad
10 Servings, Prep Time: 25 Minutes
Description
'Here's a heart-healthy version of my longtime favorite potato salad recipe,' says Pat Potter, Calumet City, Illinois. 'It's colorful and chock-full of good crunchy ingredients.'
Ingredients
2 pounds small red potatoes, quartered
5 hard-cooked eggs
3/4 cup fat-free mayonnaise
2 teaspoons cider vinegar
1 teaspoon sugar
1 teaspoon ground mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 large sweet onion, chopped
2 celery ribs, chopped
1/2 cup chopped green onions
1/2 cup julienned sweet red pepper
1/4 cup minced fresh parsley
Directions
Place the potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat; cover and simmer for 12-14 minutes or until tender. Drain; cool for 30 minutes.
Slice eggs in half (discard yolks or save for another use). Cut the whites into 1/2-in. pieces.
In a large bowl, combine the mayonnaise, vinegar, sugar, mustard, salt and pepper. Add the potatoes, egg whites, onion, celery, green onions, red pepper and parsley; toss to coat. Cover and refrigerate for 2 hours or until chilled.
Servings Per Recipe: 10
Healthy Potato Salad
10 Servings, Prep Time: 25 Minutes
Description
'Here's a heart-healthy version of my longtime favorite potato salad recipe,' says Pat Potter, Calumet City, Illinois. 'It's colorful and chock-full of good crunchy ingredients.'
Ingredients
2 pounds small red potatoes, quartered
5 hard-cooked eggs
3/4 cup fat-free mayonnaise
2 teaspoons cider vinegar
1 teaspoon sugar
1 teaspoon ground mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 large sweet onion, chopped
2 celery ribs, chopped
1/2 cup chopped green onions
1/2 cup julienned sweet red pepper
1/4 cup minced fresh parsley
Directions
Place the potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat; cover and simmer for 12-14 minutes or until tender. Drain; cool for 30 minutes.
Slice eggs in half (discard yolks or save for another use). Cut the whites into 1/2-in. pieces.
In a large bowl, combine the mayonnaise, vinegar, sugar, mustard, salt and pepper. Add the potatoes, egg whites, onion, celery, green onions, red pepper and parsley; toss to coat. Cover and refrigerate for 2 hours or until chilled.
Servings Per Recipe: 10
What do you know about GMO's??
How much do you know about GMO's?? That is Genetically Modified Foods.
You would be amazed how many things you eat every day have ingredients that are genetically modified.
What is Genetically Modified Foods? What does it mean?? They are foods derived from genetically modified organisms. (Seeds/Animals that people have genetically modified the DNA of). Basically humans modifying the DNA by genetic engineering. It is a mutation of the organisms, cross breeding of plants and animals. This is being done to plants like soybeans, corn, rice, canola, beets, and many others. It is also done to the animals we eat; pigs, cows, chickens. And never mind that these animals are also being fed grains and feeds that are genetically modified.
Several studies and incidents have come up that show that GM foods are associated with such things as accelerated aging, immune disease, insulin problems (diabetes), organ damage, and reproductive disruption.
An example of this is:
Female rats feeding on GM soy experienced a drastically higher rate of infant death. Plus their babies that did live were smaller and less fertile then the ones feeding on non-GM soy. Male rats feeding on GM soy had their testicles change color from pink (normal) to blue. (no jokes here). There was also damage to the DNA of the sperm and embryos.
Fertility problems such as infertility, premature delivery, prolapsed uteri, infant death, and even birth to unformed babies has been observed in other farm animals feeding on GM feed.
Thousands of animals have died from eating GM crops used to produce pesticide Bt (which by the way has been approved for human consumption in the United States). (What is Bt or Becillus Thuringiensis. Is a pesticide used to kill moths, butterflied, caterpillars, and black surface plants.) After autopsies were done on the animals black spots were found in their livers and intestines, internal bleeding and other signs of Bt poisoning.
Is this something we really want to be putting in our bodies?? Feeding our children?? GMO's are found in a lot of our every day things.. like sugar... Check out the labels my friends!
http://www.naturalnews.com/028245_GM_food_side_effects.html
You would be amazed how many things you eat every day have ingredients that are genetically modified.
What is Genetically Modified Foods? What does it mean?? They are foods derived from genetically modified organisms. (Seeds/Animals that people have genetically modified the DNA of). Basically humans modifying the DNA by genetic engineering. It is a mutation of the organisms, cross breeding of plants and animals. This is being done to plants like soybeans, corn, rice, canola, beets, and many others. It is also done to the animals we eat; pigs, cows, chickens. And never mind that these animals are also being fed grains and feeds that are genetically modified.
Several studies and incidents have come up that show that GM foods are associated with such things as accelerated aging, immune disease, insulin problems (diabetes), organ damage, and reproductive disruption.
An example of this is:
Female rats feeding on GM soy experienced a drastically higher rate of infant death. Plus their babies that did live were smaller and less fertile then the ones feeding on non-GM soy. Male rats feeding on GM soy had their testicles change color from pink (normal) to blue. (no jokes here). There was also damage to the DNA of the sperm and embryos.
Fertility problems such as infertility, premature delivery, prolapsed uteri, infant death, and even birth to unformed babies has been observed in other farm animals feeding on GM feed.
Thousands of animals have died from eating GM crops used to produce pesticide Bt (which by the way has been approved for human consumption in the United States). (What is Bt or Becillus Thuringiensis. Is a pesticide used to kill moths, butterflied, caterpillars, and black surface plants.) After autopsies were done on the animals black spots were found in their livers and intestines, internal bleeding and other signs of Bt poisoning.
Is this something we really want to be putting in our bodies?? Feeding our children?? GMO's are found in a lot of our every day things.. like sugar... Check out the labels my friends!
http://www.naturalnews.com/028245_GM_food_side_effects.html
Saturday, June 2, 2012
Friday, June 1, 2012
Lets talk Diet Pop / Sugar Alternatives
So.. A lot of us diet.. A lot of us are told (and believe) that sugar alternatives like NutraSweet or Equal are better for us.. If you must drink pop drink Diet Pop.. Right?? Haven't we all believed this at one point?
Okay.. Here is the truth about it..
Aspartame is the basis of Diet Coke, Diet Pepsi, NutraSweet, Equal, and other foods and drinks. You don't even know how many things!
In an email that John McManamy received this was included.
"The email, together with a number of websites, credits the artificial sweetener with nearly every woe known to humankind, from MS to Gulf War syndrome. In the words of the letter:
If you are using aspartame ... and you suffer from fibromyalgia symptoms, spasms, shooting pains, numbness in your legs, cramps, vertigo, dizziness, headaches, tinnitus, joint pain, depression, anxiety attacks, slurred speech, blurred vision, or memory loss - you probably have aspartame disease."
Wow! Um... WOW! Three byproducts of aspartame are methanol, formaldehyde, and formate! (check them out..)
How about this.. Pop.. Including diet Pop.. "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised" Dr. Helen Hazuda, professor of medicine at University of Texas Health Science Center at San Antonio, said in a written statement. "They may be free of calories, but not of consequences." Consequences like weight gain.. And we all know that weight gain causes a lot of other health problems..
Ryan Jaslaw - - "Artificial sweeteners could have the effect of triggering appetite but unlike regular sugars they don't deliver something that will squelch the appetite," Sharon Fowler, obesity researcher at UT Health Science Center at San Diego and a co-author on both of these studies, told the Daily Mail. She also said sweeteners could inhibit brain cells that make you feel full.
Christopher Wanjek - - Drinking diet soda is associated with a 50-percent increase in stroke risk, according to a study presented earlier this month at the American Stroke Association's International Stroke Conference in Los Angeles.
Nicholas Bakalar (NY TIMES) - - Some studies have suggested that consumption of diet soft drinks may be associated with Type 2 diabetes and development of the condition known as metabolic syndrome — high blood pressure, abdominal obesity and other risk factors. Now a 10-year epidemiological study has found a link between diet soft drinks and cardiovascular disease.
And it goes on and on dementia, Alzheimer's.. Google it and see..
There are natural ways to sweeten you drinks or foods.. Cane Sugar, Turbinado Sugar, Stevia.. Which are natural sugars that have not been changed by man to be something else.. And haven't been chemically enhanced..
What do you all think about this??
Cites:
John McManamy - http://www.mcmanweb.com/diet_coke.html
Ryan Jaslow - http://www.cbsnews.com/8301-504763_162-20075358-10391704/new-study-is-wake-up-call-for-diet-soda-drinkers/
Christopher Wanjek - http://www.livescience.com/12972-diet-soda-increases-stroke-risk.html
Nicholas Bakalar - http://www.nytimes.com/2012/02/28/health/research/diet-soft-drinks-linked-to-risk-of-heart-disease.html
Okay.. Here is the truth about it..
Aspartame is the basis of Diet Coke, Diet Pepsi, NutraSweet, Equal, and other foods and drinks. You don't even know how many things!
In an email that John McManamy received this was included.
"The email, together with a number of websites, credits the artificial sweetener with nearly every woe known to humankind, from MS to Gulf War syndrome. In the words of the letter:
If you are using aspartame ... and you suffer from fibromyalgia symptoms, spasms, shooting pains, numbness in your legs, cramps, vertigo, dizziness, headaches, tinnitus, joint pain, depression, anxiety attacks, slurred speech, blurred vision, or memory loss - you probably have aspartame disease."
Wow! Um... WOW! Three byproducts of aspartame are methanol, formaldehyde, and formate! (check them out..)
How about this.. Pop.. Including diet Pop.. "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised" Dr. Helen Hazuda, professor of medicine at University of Texas Health Science Center at San Antonio, said in a written statement. "They may be free of calories, but not of consequences." Consequences like weight gain.. And we all know that weight gain causes a lot of other health problems..
Ryan Jaslaw - - "Artificial sweeteners could have the effect of triggering appetite but unlike regular sugars they don't deliver something that will squelch the appetite," Sharon Fowler, obesity researcher at UT Health Science Center at San Diego and a co-author on both of these studies, told the Daily Mail. She also said sweeteners could inhibit brain cells that make you feel full.
Christopher Wanjek - - Drinking diet soda is associated with a 50-percent increase in stroke risk, according to a study presented earlier this month at the American Stroke Association's International Stroke Conference in Los Angeles.
Nicholas Bakalar (NY TIMES) - - Some studies have suggested that consumption of diet soft drinks may be associated with Type 2 diabetes and development of the condition known as metabolic syndrome — high blood pressure, abdominal obesity and other risk factors. Now a 10-year epidemiological study has found a link between diet soft drinks and cardiovascular disease.
And it goes on and on dementia, Alzheimer's.. Google it and see..
There are natural ways to sweeten you drinks or foods.. Cane Sugar, Turbinado Sugar, Stevia.. Which are natural sugars that have not been changed by man to be something else.. And haven't been chemically enhanced..
What do you all think about this??
Cites:
John McManamy - http://www.mcmanweb.com/diet_coke.html
Ryan Jaslow - http://www.cbsnews.com/8301-504763_162-20075358-10391704/new-study-is-wake-up-call-for-diet-soda-drinkers/
Christopher Wanjek - http://www.livescience.com/12972-diet-soda-increases-stroke-risk.html
Nicholas Bakalar - http://www.nytimes.com/2012/02/28/health/research/diet-soft-drinks-linked-to-risk-of-heart-disease.html
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