Are you sitting all day, becoming sedentary? Are you eating a lunch with no protein? Are you eating desserts with sugar in them – such as ice cream, a piece of cake or pie? Do you have less than 6 or 7 hours of sleep a night? If so, you may be prone to a 4:00 o’clock slump!
Holistic Steps to Boost Your Energy!
1) Move your body either early in the day, or at lunch to build vitality; even a short brisk walk is beneficial.
2) Have protein 3 times a day, (2 – 3 ½ oz. depending upon your weight – smaller amount for lower weights) – breakfast, lunch and dinner. The amino acids in the protein feed the neurotransmitters in the brain and give you a wake-up call. Your brain will be happy. Also, fats at every meal – such as sunflower or pumpkin seeds, almonds, hazelnuts or brazil nuts, olive oil – a couple of teaspoons, or a wedge of avocado, or 5 olives or a spoon of coconut oil melted on steamed vegetables. Your brain is 60% fat – dry weight. It needs replenishing all the time. Small amounts are sufficient.
3) Have a piece of fruit instead of pie, cake or a chocolate bar for dessert – (unless it’s dark chocolate – 70% cocoa or more and then only a few squares. ) The fruit has vitamins and minerals – anti-oxidant champs that give energy and fuel the body. Fruit also provides needed fiber necessary for proper digestion and bowel health. (Fruit for dessert will prevent a sugar roller coaster ride!)
4) Try drinking some water later in the afternoon – you may be dehydrated. Or if you didn’t have enough lunch, you may need a small snack; choose one: turkey slice wrapped around an avocado wedge, plain yogurt and a few apricots or berries, raw nuts or pumpkin seeds and a small piece of fruit.
5) Reduce non-foods as much as possible: aspartame, high salt (sodium), sugar laden foods, chemicals that you can’t pronounce! Also white flour products can be energy zappers as they contain less vitamin E, fiber and B vitamins than do whole grain products. Read labels. Your body doesn’t know what to do with engineered, chemical foods. Also the digestion process takes energy and if the body isn’t getting a payback from the foods you eat in the way of nutrients – you’ll be exhausted from all of the digestion process..
6) Find ways to get 7 hours sleep a night and enough exercise during the day. Turn off your computer at a decent hour (not just before bedtime); sleep in a darkened room without flashing lights from technology so that your brain can build natural melatonin to help you sleep. Don’t eat fried foods for dinner; – they may not sit well and keep you awake. A good night’s sleep provides more energy throughout the next day and helps you avoid a slump at 4:00 p.m.
Try these easy, enery-giving tips for a week and you’ll find your energy soar. (And if you are tired – take a short power nap!)