"I don't have enough energy to get through my day."

"I crash around 3:00 every afternoon."

" By the time I get home, I have NO energy left for my workout."

"I wish I could hang out with my kids and keep up with them. I just don't have the energy."

It seems that lack of energy is an epidemic these days! And no wonder, we have so much on our plates that we'd have to be Superwomen to get it all done.

If you know your calendar is never going to be completely empty, and your to-do list is never going be short... you may want to make a few simple changes to help your body get the energy it needs to get everything done.

Stocking your energy supplies is like putting gas in your car's fuel tank. You can wait until the gas gauge is on empty before going to the gas station to refill... but your car won't run as efficiently.

Your body is the same way. It is very resilient. It will work and work and work for you. But after a certain point, the gas tank hits empty. Your body becomes wiped out. Completely exhausted. So, please take the time to care for your body... and keep your gas tank full!

Scan this list of energy boosters and find the ones that will fill the energy gap for you.

1. Drink water throughout the day! The first sign of dehydration is fatigue. If you have trouble remembering to drink enough water (or you don't like the taste of water, see this document). Anytime you crave sweets, try having a glass of water instead. If you're thirsty, that means you're already dehydrated. So drink up!

2. Switch to healthier beverages that won't interrupt your energy cycle. Try to replace coffee (which actually leaves your system depleted) with green or black tea (these have less caffeine than coffee and are gentler on your system). Teecino is also a great substitute for coffee - it's herbal and tasty! Replace soda with flavored Vitamin waters or water that has been flavored with fresh fruit or honey. The high sugar content of soda will set you up for a major energy crash after the initial 'kick' wears off.

3. Eat regular mini meals throughout the day. This will keep your blood sugar stable and give your body all-day fuel. If you skip meals, your blood sugar plummets and you will feel drained and spacey.

4. Take regular breaks throughout the day. Set an alarm on your laptop or cell phone that will go off every hour and remind you to stand up and stretch or go for a quick walk outside.

5. To further eliminate that late-afternoon energy crash, eat a healthy carb/protein based snack about half hour before you tend to start losing steam. Try lentil soup with pita bread, crackers with salsa, veggies and hummus, cottage cheese and apples, or yogurt and trail mix.

6. Increase your iron intake. Iron is a trace element which gives you energy and helps your immune system function. You'll get iron from red meat, poultry, fish, nuts, sunflower seeds, pumpkin seeds, brown rice, millet, and leafy greens (especially kale and spinach).

7. Rub peppermint, rosemary, spearmint, or citrus scented lotions or oils on your wrists, neck, and temples - these will revitalize and invigorate you! You can also spray a handkerchief or scarf with these scents and whip them out when you need a whiff of something that will wake you up!

8. Replace processed foods with foods that are ALIVE! Try replacing your cookies or crackers with vegetables and fruits today. Their energy levels will give YOU energy! Pick the foods that look most alive in the grocery store. My health counselor used to say, 'If mold couldn’t thrive on this food, then what makes me think I can?' Try snap peas, celery, carrots, juicy tomatoes, a crisp spinach salad, strawberries, broccoli, oranges, or squash. These fruits and veggies have all the vitamins and minerals your body needs for maximum energy.

9. Get more rest and relaxation. Stress makes us tired. So does lack of sleep. You have to plan downtime into your schedule to give your body a chance to rejuvenate and refresh itself. Instead of pushing your body past its breaking point each day, why not listen to it and give in every once in a while? Try taking a nap, reading a book, taking a gentle walk, sleeping in late, getting a massage... these will all increase your energy.

10. Eat whole grains. Whole grain foods such as quinoa, amaranth, brown rice, and millet break down slowly in the body providing you with more sustained energy and endurance. In contrast, the rush that you get from highly refined grains (i.e. white flour products) and sugars is often followed by energy depletion. Increasing your consumption of whole grains will naturally balance your blood sugar and your energy levels.

Did you find a tip that looks like it will work for you? Maybe two or three? That's great! Put those tips into action… starting today.



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