Having a slump at 3 p.m. and reaching for coffee or a sweet treat? Feeling more tired than usual lately? That can happen from lack of good sleep, physical exercise, poor nutrition, draining relationships and a demanding schedule. We hear you parents and business people. You need a boost, and not one that comes from your triple espresso. Here are some tips to increase your energy and stamina naturally!

1. Get Those B Vitamins In!

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  • Vitamin B-rich foods include dark green vegetables (e.g. Kale, broccoli, collards, bok choy, spinach), protein from animal sources, and whole grains.
  • Leafy greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood, and strengthening the immune system.
  • There are 11 different B vitamins, each providing specific benefits. Vitamin B complex (combination of B Vitamins in a supplement form) contains B nutrients which: increase mood and memory, reduce heart-disease risk, decrease anxiety and stress, lift depression, all the while boosting your energy.
  • Vitamin B12 is a common deficiency that might be zapping your energy. B12 is mainly found in animal and dairy products and fortified cereals. It helps make your DNA and red blood cells. Especially if you are a vegan or a vegetarian, you may want take a supplement.

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2. Drink LOTS of “Clean” Water

  • Many of us are dehydrated. Before you go to sugar or caffeine at 3 p.m., have a glass of purified water and wait a few minutes to see what happens.
  • If you feel thirsty, it’s too late! You are already dehydrated. All of our body functions rely on hydration to function properly. Drink consistently throughout the day and notice your energy levels increase.
  • We always carry around our water bottles with lemon to detox and hydrate (and spare the environment from plastic bottle landfills!)

3. Eat Good Fats and Kick-start Your Digestion

  • Omega 3’s aka. the “good fats” (EPA and DHA, primarily found in certain fish, and ALA, found in plant sources like seeds or nuts) lower levels of depression and improve mental functioning like thinking and learning just to name a few.
  • We also suggest a daily probiotic supplement or probiotic rich foods like fermented foods, Kombucha tea or yogurts to get your digestion optimally flowing and releasing toxins.

4. Drink GREEN and Load Up On Superfoods

  • Green Juices + Matcha Tea are magical drinks with high levels of antioxidants, detoxifying agents, alkalizing properties, vitamins and minerals.
  • Superfoods such as Micro Algae, Chlorella, Spirulina , Liquid Chlorophyll, and Maca Root are just a few energy powerhouses to kick-start your day. Toss them in your juices or smoothies for an added boost. If you are pregnant or breastfeeding, consult with a doctor.

5. Cut Back or Eliminate Caffeine

  • The ups and downs of caffeine include dehydration and blood sugar highs and lows, causing mood swings and headaches. I know, we love coffee too, but try teas (white, green or matcha tea for the added antioxidant boost).
  • Decrease your coffee intake slowly and replace with lemon and water, tea, or grab that green juice!

6. Eat “Good” Sweets

  • Avoid processed sugar and chemical artificial sweeteners. They make you sluggish and studies show they make you gain weight!
  • Use whole, non-processed sweeteners like maple syrup or honey.
  • If you can’t shake your sweet tooth, eat a small piece of organic raw dark chocolate. Savor it.
  • Eat fruits and sweet vegetables such as beets, yams, and carrots to lessen your cravings for those cookies and sweets.

7. Get Moving

  • Begin with simple changes–take the stairs, walk to work or around the block or do yoga. Start with 10 minutes a day and increase from there. Making a daily commitment and sticking to it is key. You don’t have to make your workout consecutive either. You can slip in a few minutes here and there and they still add up.
  • Change your perspective—go upside down—do a handstand against a wall or put your feet up a wall. It’s amazing how that shift can alter your mood and energy level.

8. Relax, Rest and Get Quality Sleep

  • When you are tired or stressed, your body and mind suffer.
  • Lack of sleep causes cravings and a depressed willpower to resist temptation.
  • Meditate or focus on deep breathing for a few minutes a day. Hard to get started? Check out yogaglo.com for guided 10, 15 or 20 minute meditations (Elena Brower is our go-to). Or download a meditation app on your phone (we love iSleep Easy). Breathing can be as simple as taking 5 deep and purposeful breaths: inhale for four counts, hold for two counts, exhale for four counts, repeat.
  • Turn off your electronics and put them out of reach of your bed well before you want to fall asleep.
  • Keep your bed a sleep zone. If you find yourself wide awake and tossing and turning, get out of bed. Go into a different room and read for a few minutes, or make a cup of chamomile tea. Then get back into bed and try to fall asleep.
  • Keep a notebook by your bed to jot down the to-do list that keeps you awake or write down a follow-up or note to self. Getting it on paper will help you move on to a restful state.

9. Have some ME Time

 

  • Bye-bye kids, partners, friends. Time to schedule a weekly date with YOURSELF! 5 or 10 minutes or an hour or more if you have it. Just commit to you.
  • Do what inspires you and creates the space you need to just be YOU. Try yoga, writing, reading, walking, music, a bath, a movie, get a manicure, a massage, a glass of wine or whatever you enjoy. It doesn’t need to be elaborate. It just needs to be a dedicated time for restoring yourself.

 

10. Say Goodbye to Toxic Relationships

  • People can be energy drainers. It is valuable to notice who leaves you worn and why.
  • Can you transform those relationships by changing your mindset, communicating and setting boundaries? Can you limit your interactions or make sure they occur at a time when you can spare your energy? Or do you need to end the relationship altogether?
  • Surround yourself with positive, giving and uplifting people whenever possible. No one can be perky and happy all the time. It is important to be able to let go, vent and share emotions. But remember that YOU choose who you spend your limited free time with. Choose wisely.

Send us your ideas! How do you ignite your spark? We’d love to hear from you.

With Gratitude and Love,

Christine and Stephanie

Embody Wellness. Embody Change. Embody Your Best Self.