It is 5am and your alarm goes off. Do you hit snooze until you are running late for work, or do you spring out of bed and get in a quick workout, make some coffee, read the newspaper all before getting ready for your day? Does the thought of a 5am alarm freak you out?
Are you in a low-energy rut? Sometimes it's lack of sleep that's the culprit, but other times – even if you're getting your Zzzzs – you can fall into a vicious low energy cycle. And before you know it, you're making frequent stops at Starbucks to kickstart your day. Make a few tweaks to increase your energy naturally without relying on caffeine or processed sugar.
Here are some of the ways that you can keep your energy level high all day.
1. Drink apple cider vinegar
I call this my morning elixir... Apple Cider Vinegar (ACV) plus warm water, a squeeze of lemon, and some cinnamon. I drink this daily for hydrate, to help kick start the inner fire before eating cooling foods, plus it tastes good! ACV has been tied to many health benefits, but did you know that increasing energy is also one of them? The amino acids contained in apple cider vinegar work to counter fatigue. This also means that a switchel made from ACV< apple cider, ginger root and lemon makes for a wonderful pre-, during, and post-exercise drink! Next time you're feeling worn out, add a teaspoon or tablespoon of apple cider vinegar to a glass of water or your smoothie and watch your energy level rise.
2. Fuel up with fiber
Starting your day off with a breakfast containing fiber can help boost your alertness throughout the day. This is possibly because fiber takes longer to digest by slowing the absorption of food in the stomach, so blood sugar levels remain more steady for a longer period of time. Some great options are whole-grain toast or a bowl of oatmeal with ground flaxseed.
3. Pick a protein
While protein isn't going to give you the energy surge you would get from a macchiato, it's in it for the long haul giving you lasting energy for hours to come. Include protein in your meals throughout the day for energy without the crashes. Additional bonus... it curbs that appetite and keeps blood sugar levels balanced.
4. Have more frequent meals
Rather than having three meals a day, it may be beneficial to you to eat smaller meals more frequently throughout the day. This allows you you to maintain a higher, more stable blood sugar level throughout the day so you're not experiencing the sugar highs and lows. I have recently switched to 5 meals a day, each with nearly equal macro-nutrient ratios and my energy is consistent throughout the day.
5. Go for a stroll
If you tend to get a mid-afternoon energy downturn, going for a short walk can invigorate the rest of your day. The next time you feel a coffee run coming on, head outside for a walk instead.
These are just a few ways that you can increase your energy. Start with one of these tips and over time you'll begin to reap the benefits of lasting energy -- all it takes is a few simple shifts in your habits.
What do you plan on implementing this week to try to maintain your energy throughout the day? I’d love to hear, hit reply and let me know what you plan on doing!
If you are looking for more energy, I have just published my newest Guide - Refuel for Health - Eating for Endless Energy available for download for free to you as my thanks for being a part of the Shine community of wellness renegades!
The common cold is something we’ve all experienced at some point, and undoubtedly, we will cross paths with again on our journey. It seems like an inevitable part of life -- especially if you have little ones in the house, work in a large office, or you take the subway. Germs are everywhere, and without the ability to see them lingering, we can’t always avoid them.
Even though we can’t fully evade germs, there are many simple, natural things we can do to prevent those germs from winning the fight against our immune system – and even shorten the lifespan of the cold if and when we do happen to get sick. You don’t even have to leave the kitchen to find a slew of helpful immune boosters.
My favorite foods that can help combat an illness and boost the immune system are…
1. Garlic — if you can stomach raw garlic, this is the best option. Adding it into tea is another option, if you enjoy the taste. If you’re not a big fan of garlic and you’re staring at your screen in horror at the thought of eating raw garlic… have no fear. Just cook with it as much as possible when you’re feeling a cold coming on, or you are currently battling one. Toss in several cloves during each meal and enjoy the benefits.
2. Probiotics — we’re programmed to hear the word bacteria and think it’s a bad thing, but good bacteria exists and your body needs it. Probiotics provide your body with the good bacteria it needs to function optimally. You can take probiotics as a liquid supplement, capsule, or you can enjoy the probiotic properties of fermented foods such as sauerkraut and kombucha.
3. Cloves — it doesn’t have to be the holiday season for you to break out the cloves. Cloves have incredible properties that help the body fight against germs, alleviate pain and even helps with loosening the phlegm that you may be battling with a cold.
4. Cayenne — this is another simple option that you can sprinkle on any meal. Adding that pop of spice can help decrease the mucus buildup and assist with easing your sore throat and congestion. Adding fresh lemon and cayenne into boiling water as a homemade tea packs a punch against that cold you’re battling. Lemons are high in Vitamin C, which only helps boost the immune system response.
There are many more natural ways to boost your immune system, but starting with a few will help you have other options in battling your next cold. Make a note of these foods and remember them next time you feel a cold coming on. What are your favorite natural ways to fight an illness off? Hit reply, I’d love to hear any tricks you may have!
Looking to hit the rest button on your immune system? I am supporting the Whole Detox program by Dr. Deanna Minich, PhD Starting March 24th, and in April I am launching the next in the line of seasonal programs - The Seasonal Fresh Start Program for Renewed Health: SPRING.
Email or comment below to learn more about the program!
functional nutritionist, health coach, and lighter of paths.