sustainable-energy-for-health-and-well-being
Sustainable Energy For Health and Well Being

Do you wake up feeling tired most mornings? Do you ever feel sluggish after eating a big meal? That’s because your body is using its energy to process all that food instead of powering your body? Have caffeine-loaded beverages become a necessity to help you through the day?

If this sounds familiar, it’s time to dump the quick fixes you rely on such as fast foods or diet cokes,  and develop a better plan on finding the Best Foods With Energy so you can live an incredible healthy and happy life.

Getting started may seem daunting, but you’ll soon be energized to keep it up once you reap the benefits of a happier, healthier and more energetic, productive lifestyle.  Where do you find this energy source?

Think of your energy as a limited resource, like money in  your checking account.  You begin the day with a certain amount of energy to spend, which varies from person to person based on factors such as nutrition, age, sleep, stress levels, medical conditions and lifestyle, according to a 2017 PLOS|ONE study reviewed by the National Institutes of Health (NIH).

Throughout your day, many and multiple activities, some may be stressful, and others are not, occur as you withdraw energy from and deposit energy into your account. And just like your checking account and a deficit in money, the problem occurs when their is a deficit in energy.

If you check Wikipedia’s definition on energy, the most important part states,

 Energy is a conserved quantity, the law of conservation of energy states that energy can be converted in form, but can’t be created or destroyed.  

So, think about that for a moment.  The energy is always present!    Also known as the first law of thermodynamics, states that the energy of a closed system must remain constant which means it can neither increase nor decrease without interference from outside.  The universe, for example,  itself is a closed system, so the total amount of energy in existence has always been the same according to  Scientific America research .   The forms that energy takes, however, are constantly changing.  It’s only a matter, of transferring that energy so it can be used beneficially in your life.

While you may not always have control over activities that deplete your energy, you can take steps to deposit more energy into your account by making certain lifestyle changes that is depleting or, is not renewing your body energy.  An example of this is cited in a 2007 Harvard Business Review “Manage Your Energy, Not Your Time” article, where a person can manage their energy level by simply setting an earlier bedtime and give up drinking alcohol; which disrupts sleep. Learn how to increase your energy by applying these ways to increase your energy level.  You’ll feel better with each step you take toward this important self-care investment.

A Well-Balanced Nutrient-Dense Diet

healthy-fresh-lean-organic-food
Healthy Fresh Lean Organic Meat

We all know that wholesome, nutritious food is the crux for health and well being, but it’s common, uninformed belief by most people, that healthy eating is primarily a tool for loosing weight.  However, according to the U.S.D.A. 2015 to 2020 Dietary Guidelines for Americans, a balanced diet high in fresh fruits and vegetables, lean protein, low-fat dairy and whole grains is what you need for maintaining optimal energy.

There is absolutely a connection between proper nutrition and obesity and sustainable energy and productivity, according to the 2020 Center of Disease Control and Prevention (CDC)”Overweight and Obesity” research.

Approximately one-third of American adults are obese.   As rates of obesity increase, it leads to greater incidence of diabetes and heart disease, not to mention, the lack of sustained-energy and productivity.  After all, you really are what you eat to some extent.  Poor nutrition, often in the form of “empty calories”, doesn’t give you the energy that you need.  Lack of energy and productivity and overall well-being suffer as a result of poor nutrition and results in malnutrition, as discussed in this 2020 World Health Organization (WHO) “Malnutrition” research.

Because different kinds of foods are converted to energy at different rates, some, such as candy and other simple sugars, like high-sugar drinks, can give you a quick lift, while others, such as whole grains and healthy unsaturated fats, supply the reserves you’ll need to draw on throughout the day, found a Harvard Health “Eating To Boost Energy” study.

Per the American Heart Association (AHA) “How Can I Eat More Nutrient-Dense Foods?” study, consume a variety of nutrient-dense foods from all the food groups in order to get a range of nutrients to energize you throughout the day. A 2015 Nutrients (NIH) study confirmed a increased intake of foods with high nutrient density can help to break the intergenerational cycle of malnutrition and obesity. Quoting the study:

Given the impact a nutrient dense, low energy diet can have on health, researchers, food industry and governments jointly should develop options for affordable, appealing nutrient-rich food products, which, in combination with physical activity, allow for optimal health throughout the life-course.

Eating smaller portions several more times each day will prevent the sluggishness of consuming a huge meal, will help too, because your brain, which has very few energy reserves of its own, needs a steady supply of nutrients, and its also effective in losing weight, per a 2015 Frontiers In Nutrition (NIH) study.  And, it doesn’t take much to satisfy the brain, a little fruits and some raw nuts will do fine.  Choose fresh, as humanly possible, or fresh-frozen fruits and vegetables, if fresh isn’t available, especially nutrient-dense dark leafy greens and broccoli, as well as orange vegetables, including carrots and sweet potatoes.

Insist on buying certified organic, non-GMO (genetically modified foods), in the forms of lean grass-fed finished beef or bison, lean free-range finished pork, lamb, and poultry, grass-fed dairy and eggs (A); cold-water fish and seafood (A); fresh organic fruits and veggies, raw nuts and edible flower seeds (A); organic whole grains and complex carbohydrates, and naturally fermented foods, fresh organic herbs and spices, antioxidant drinks, and monounsaturated oils such as extra virgin olive oil (A).

healthy-fresh-organic-veggies
Healthy Fresh Organic Veggies

There are many types of beans and legumes to choose from for healthy protein options, as well. Aim to eat three ounces of whole-grain cereals, breads, rice or pasta daily.  Avoid “Western-style convenience foods like fried foods, per a 2015 Nutrients(NIH) study; fast foods, per a 2019 Elsevier study “Thirty Years of Fast Food: Greater Variety, But More Salt, Larger Portions, and Added Calories” study.

Other foods to avoid are saturated fatty foods, per AHA “Saturated Fat” study; precooked foods, per 2015 British Journal of Nutrition (NIH) study; processed foods, especially refined grains, per a 2019 NIH “Eating Highly Processed Foods Linked to Weight Gain” research; and processed meats and sugar-sweetened drinks, per a 2011 NIH “Certain Foods Linked to Long-Term Weight Gain” research.

Best Foods With Energy

Oatmeal. Oatmeal is a complex carbohydrate full of fiber and nutrients.  The fact it contains fiber and glucan, per a Self-Nutrition Data Facts, which forms a thick gel when water is added, making it slower to digest, delaying stomach-emptying and absorption of glucose in the blood, according to a 2008 European Journal of Nutrition (NIH) study.  This causes energy to be dispersed more evenly over a longer period of time.  Oatmeal is rich in iron, B vitamins, per a 2006 Chemical Biology Interaction (NIH) study, and manganese which are all excellent sources to providing sustainable energy, per a 2012 NIH “The Role of Manganese in Etiopathogenesis and Prevention of Selected Diseases” study.

Eggs. One egg has only seventy calories, but has a healthy six grams of protein, meaning it has more nutrients per calorie than most foods, and the nutrients and energy are released more slowly, providing a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested, found a 2009 Nutrition Today “Egg Protein as a Source of Power, Strength, and Energy” research.

An amino acid leucine, in eggs, stimulates energy production in several ways, by helping cells take in more blood sugar, stimulate the production of energy in the cells and increase the breakdown of fat to produce energy, according to a 2016 Amino Acids (NIH)study.  Eggs are also rich in B vitamins which help body enzymes break down foods for sustained energy, found a 2006 Chemical Biology Interaction (NIH) study, and again in another 2016 Nutrients study reviewed by the NIH.

Beef Liver. Beef Liver deserved to be called a “super food”, is packed with wide-range of nutrients and essential vitamins and minerals, particularly vitamin B12, found a NIH Fact Sheet “Vitamin B12”; which is a major source of energy, high in protein, and low in calories, according to Self-Nutrition Data.

A high protein diet like liver, increases your metabolic rate which means you use more calories, and can be useful for weight loss, particularly if combined with a reduced calorie intake, per a 2009 American Journal of Clinical Nutrition (NIH) study.  In addition, high protein enhances muscle growth and prevents against muscle loss while still losing weight, while reducing hunger, per this 2004 American Journal of Collective Nutrition (NIH) study.

One final point, there’s a lot of concern that liver stores toxic substances which isn’t the case, according to a 2016 NIH “How Does the Liver Work?” study. A liver receives toxic substances as part of its function, converts them into harmless substances or makes sure they are released from the body, according to a 2004 American Journal of Collective Nutrition (NIH) study.

Oysters. Oysters are highly nutritious, low-fat protein and very high in many vitamins and minerals and trace minerals trace mineral, like Zinc, which is essential for a healthy immune system, found a 2019 Marine Aquaculture “Oysters a Healthful and Sustainable Food” study.

gut-health-fermented-foods-for-energy
Gut Health Fermented Foods For Energy

For example, a 3.5-ounce serving provides over 100 percent of the RDI for vitamin B12, zinc, and copper, and over 75 percent of your daily needs for selenium and vitamin D, per a 2017 Journal In Research In Medical Sciences (NIH) study.

Oysters are also a great source of healthy fats omega 3 fatty acids beneficial in regulating inflammation and keeping your heart and brain healthy, per a 2012 Advanced Nutrition (NIH) study.  Omega 3s are also effective in lowering risk of developing conditions like heart disease and type 2 diabetes, according to a 2017 Nutrients (NIH) study.

According to a 2014 Frontiers In Nutrition, zinc and vitamins B12 and D also have antioxidant effects, boosting the oxidative and anti-inflammatory protective benefits of oysters even higher.  Higher-protein oysters have been proven effective in boosting weight loss and lead to greater weight loss than low-fat diets or higher-carb diets, found a 2017 Obesity Facts (NIH) study.

A recently discovered phenolic compound and powerful antioxidant called GHMBA is in oysters, and according to a 2015 Journal of Informational Model (NIH) study found that it is 15 times more powerful in fighting oxidative stress than synthetic vitamin E.  There is a slight risk of contracting bacterial infection from eating raw oysters, according to the Center For Disease Control (CDC) “Vibrio Species Causing Vibriosis” study.  If you can’t stomach eating raw oysters, roast them in the oven or on the grill.

Wild-Caught Fish.   Some of the Best Foods With Energy are salmon, tuna, halibut, and mackerel which are high in monounsaturated omega 3 fatty acids, protein, and vitamin B12, as confirmed in Self-Nutrition Data.  Omega-3 fatty acids have been shown to reduce inflammation in the body, which is a common cause of fatigue and unsustainable energy, according to a 2014 Nutrients (NIH) study.

In some studies, such as a 2012 Journal of Oncology (NIH) study on breast cancer survivors, reducing fatigue by eating omega 3-rich foods is especially important in cancer patients and recovering from cancer.  Vitamin B12 and folic acid combine to produce red blood cells and the absorption of iron, preventing anemia, which leads to increased energy by reducing fatigue, found a 2014 Journal of Gastroenterology (NIH) study.

Brown or Wild Rice is an unrefined nutrient-rich rice high in fiber, vitamins, and minerals, particularly almost all the RDI of manganese in one cup, as confirmed in Self-Nutrition Data, which is beneficial in helping enzymes break down carbohydrates and protein to generate energy and boosting the immune system, per a 2012 NIH “The Role of Manganese in Etiopathogenesis and Prevention of Selected Diseases” study.

healthy-nutrient-dense-complex-carbs-for-energy
Healthy Nutrient-Dense Complex Carbohydrates For Energy

Its high fiber content gives it a low glycemic index regulating blood sugar levels preventing spikes, and more consistent energy levels throughout the day, per a International Journal of Food Science and Nutrition (NIH) study.

Beans, Legumes. All types of beans are a great source of protein, particularly, if you are a vegetarian.  Beans are also rich in carbohydrates and in fiber which slows digestion and release of the nutrients and steady energy over a longer period of time, found a 2014 Critical Review of Food Science and Nutrition (NIH) study. Beans are also rich in magnesium for cell energy enhancement and antioxidants that fight inflammation and promote the release of energy, according to a 2014 Applied Physiology In Nutrition and Metabolism (NIH) study.

Two fine examples of beans are black beans, per Self-Nutrition Data, and black-eyed peas, containing folic acid, iron, manganese and magnesium, which are involved in energy production and help with the delivery of energy to every cell in the body, per Self-Nutrition Data.

Greek Yogurt. The carbs in yogurt are an excellent source as a snack to fuel your day and are mainly in the form of simple sugars, such as lactose and galactose, per a Self-Nutrition Data. When broken down, these sugars can provide ready-to-use energy.

Additionally, yogurt is packed with protein, which helps slow down the digestion of carbohydrates, thereby slowing down the release of sugars into the blood according to the 1989 American Journal of Clinical Nutrition reviewed by the NIH. Yogurt also contains great amounts of vitamins B2 and B12, which are involved in cellular functions and they aid the formation of the molecule ATP, which your cells use for ready fuel found a 2006 Clinical Biological Interaction reviewed by the NIH.
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Sweet Potatoes. Besides being delicious, sweet potatoes are a nutritious source of energy from it’s fiber content and complex carbs, in which your body digests them at a slower pace, providing you with a steady supply of energy and an extra boost according to a 1991 Diabetes Care study reviewed by the NIH.

One medium-sized sweet potato could pack up to 23 grams of carbohydrates, 3.8 grams of fiber, 28 percent of the RDI for manganese and a whopping 438 percent of the RDI for vitamin A, per Self-Nutrition Data. Sweet potatoes are also a great source of manganese, which helps in the breakdown of nutrients to produce energy per a 2012 Chair and Department of Food Science and Dietetics, Wrocław Medical University (NIH).

Raw Nuts. Most nuts, such almonds, walnuts, cashews, are high in calories, rich in omega-3 fatty acids and omega 6s, specifically linolenic acid, and healthy protein, plant phytochemicals, per a 2008 Asian Pacific Journal of Clinical Nutrition (NIH) study; and carbohydrates, and a great source of energy released slowly throughout the day, per a 2006 British Journal of Nutrition (NIH) study.

Nuts are packed with antioxidants and omega 3s, preventing oxidative stress and inflammation, and has even been effective in helping cancer survivors,per a 2012 Journal of Oncology reviewed by the NIH study confirmed on breast cancer patients. Nuts are rich in other micronutrients such as manganese, per a 2012 Chair and Department of Food Science and Diabetes Wroclaw Medical University (NIH) study, iron, B vitamins and vitamin E, which can help increase energy production, smoother release, and decrease tiredness, found a 2014 Free Radical Biological Medicine (NIH) study.

Bananas Bananas are probably the best fruit energy source, per a 2012 PLOS|ONE (NIH) study; containing carbohydrates, potassium, and vitamin B6, per Self-Nutrition Data, all of which can help boost energy levels in your body, according to NIH in a study on cyclists and endurance

healthy-antioxidants-berries
Healthy Antioxidants Berries

Berries. Blueberries, strawberries, goji berries, black berries, actually any kind of berry, are fantastic sources of energy, releasing calories slowly reducing inflammation and preventing a sugar-crash and fatigue, per a 1976 Journal of American Geriatric Society (NIH) study of vitamin C and reducing fatigue.

Berries are also high in carbohydrates, natural sugars, fiber, antioxidants and nutrients, protecting cells and body tissue from free radical damage from stress, according to a 2016 Biological Psychology (NIH) study.  Blueberries, for example, have both antioxidant and anti-inflammatory properties, per this 2018 Oxidative Medicine and Cellular Nutrition (NIH) study, and beneficial in improving vision and loss of sight.

Avocados. Avocados are considered to be a “super food” of healthy fats and fiber providing significant health benefits. About 84 percent of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids and was confirmed in a 2013 Critical Review Food Science Nutrition reviewed by the NIH.

Additionally, the fiber in avocados accounts for 80 percent of their carbohydrate content, which can help maintain steady energy levels. These healthy fats have been shown to promote optimal blood fat levels and enhance the absorption of nutrients, per a 2015 JPEN Journal of Parental Enteral Nutrition (NIH) study.

They can also be stored in the body and used as energy sources per a 2016 Journal of Epidemiology Community Health reviewed by the NIH. Furthermore, avocados are a good source of B vitamins, which are required for the optimal function of the mitochondria in your cells, where cellular energy is produced , found a 2006 Clinical Biological Interaction study reviewed by the NIH.

Dark Chocolate. Not all chocolates are the same.  Dark chocolate is lower in sugar than candy or milk chocolate, and the cocoa is high in powerful antioxidants and plant polyphenols, preventing free radical damage, per a 2011 Antioxidative Redox Signal (NIH) study; improves blood circulation, per a NIH “The Mysterious Light of Dark Chocolate” study; lowers blood pressure, and improves mood and brain function and muscle function, again the NIH “The Mysterious Light of Dark Chocolate” study, by delivering more oxygen to these areas, reducing fatigue.  The stimulating effects of methylxanthines, like caffeine and others in dark chocolate, enhance mental energy and mood, per a 2013 Nutrients (NIH) study.

Coffee or Espresso. Coffee is great for boosting energy due to caffeine content, particularly, early in the morning to get you going.  Since coffee is dried, roasted, and ground coffee beans of the coffee plant, its high in antioxidants and plant polyphenols, according to a 2013 Antioxidants (Basel) study reviewed by the NIH.

Coffee inhibits a neurotransmitter that quiets the central nervous system, per a 1981 Proceedings of the National Academy of Science (NIH) study; and at the same time, the production of the hormone epinephrine increases which stimulates the body and brain, per a 1995 Clinical Pharmacology Therapy (NIH) study.  Low in calories per cup, its stimulatory effects on the body can make you feel alert and focused, per a Self-Nutrition Data. But it should be used moderately to prevent adrenal stressing, resulting in fatigue and exhaustion. Drinking coffe late can hinder restful sleep.

Green Teas. One of the Best Foods With Energy is green tea.  Tea is low in calories and high in nutrients, such as powerful antioxidants to combat oxidative stress and inflammation, and should be used to replace carbonated and sugary drinks, especially diet drinks, found a 2006 Journal of American College of Nutrition (NIH) study.

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Healthy fresh Nutrient-Dense Herbs For Energy

Green tea also contains caffeine but the caffeine is buffered by a compound called L-theanine, moderating the negative effects of jitters and anxiety associated with caffeine, per a 2012 International Journal of Food Science and Nutrition (NIH) study.

Studies have shown that the caffeine-L-theanine combination produces a smoother more controlled and steady release of energy, resulting in increased alertness, focus, and mental concentration, and according to an NIH study, even lowers blood pressure, according to a 2012 Physiological Anthropology (NIH) study.  This 2008 Nutrition Revision (NIH) study concurs with the neurochemical effects of L-theanine on the brain.

L-theanine may interact with caffeine to enhance performance in terms of attention switching and the ability to ignore distraction; this is likely to be reflective of higher-level cognitive activity and may be sensitive to the detrimental effects of overstimulation you might get from coffee. Green tea also decreases fatigue by increasing fat breakdown with the release of norepinephrine, found a 2017 Medical Science Sports Exercise (NIH) study.  The nutrients and fluids keep you energized and alert, but also calmer throughout the day.

Water (Filtered). If your body lacks fluids, you lack energy, and water also carries nutrients, as fuel, to nourish and replinish the cells of your body, and assist in expelling waste products.  60 percent of your body weight is water and it is involved in many cellular functions, including energy production, according to a 2010 Nutrition Review (NIH) study.

Dehydration, which can slow down body functions, leaving you feeling sluggish and tired and lacking energy, can have serious consequences, even lethal in days, found a 2011 Nutrition Review (NIH) study.  Lacking proper hydration effect your brain energy level and cognitive function, as well, per a 2010 American College of Nutrition (NIH) study.  Drink eight eight-ounce glasses a water each day, and you will crave less fatty, sugary, and salty foods.

Smoothies. Smoothies are a great healthy way to replenish your nutrients and fluids throughout your normal day, particularly if you use fresh fruits or veggies high in antioxidants and include Peruvian Maca in your smoothie.  An NIH study found that the nutrition benefits of a fruit salad were not any better then a fruit smoothie, although the salad seemed to be more filling, found in a 2018 Nutrients (NIH) study.

healthy-antioxidant-rich-blueberry-maca-smoothie
Healthy Antioxidant-Rich Blueberry Maca Smoothie

Check out this blueberry smoothie in the article “What To Eat For Health“.

Energy-derived Sleep

Getting more sleep seems to be a healthy habit many people need to improve on.  We already know that we need at least seven hours of restful sleep each night, so what prevents us from getting it?

And, what about sustainable energy and one of the biggest causes of loosing it?  Sleep deprivation can perpetuate serious health conditions, as well as negatively affect your mood, motivation and sustainable energy levels. According to this 2020 “Sleep Deprivation and Deficiency” report from the NIH irregular sleep patterns are linked to metabolic disorders.

But why does lack of sleep effect humans in such a negative way?

According to a 2010 Journal of Neuroscience study reviewed by the NIH what occurs during provides molecular evidence in support of the long-standing view that an important function of sleep is related to providing the brain with increased energy stores.

Instead of speaking of energy “restoration,” since ATP levels at the end of the wake period are not strikingly lower than at wake period onset, we restate the hypothesis as “sleep is for an energy surge,” a surge that permits energy-consuming anabolic processes, such as protein and fatty acid synthesis, to occur. Prioritizing sleep is one of the best things you can do to answer the question how to get healthy energy?

Getting adequate restful sleep can set yourself up for a successful, energized day.  Harvard Medical School in their 2006 “Importance of Sleep : Six reasons not to scrimp on sleep” research list 6 important reasons not to skimp on sleep:  Learning and memory, metabolism and weight, safety, mood, cardiovascular health, and preventing disease.

Not only is memory is enhanced, so is cognition, concentration, reasoning, productivity, and energy, and performance.  Did you know your mind doesn’t actually sleep?  During your physical sleep, your mind can strengthen memory, or practice skills you learned while you were awake, through a process called “consolidation”, per a 2012 Sleep Medicine Clinic (NIH) study.

Sleep Curbs Inflammation and Risk of Disease.

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Healthy Natural Restful Sleep

When inflammation becomes chronic and uncontrollable, not only does it rob you of your energy caused from severe fatigue, it is linked to heart disease, stroke, diabetes, arthritis, and premature aging.

Research indicates that getting six or less hours of sleep increases higher blood levels of harmful inflammatory proteins. A pro-inflammatory process could be involved in pain and behavioral symptoms.  Inflammation could be a common link between fatigue, pain, and depression found a 2015 BMC Arthritis Research Therapy study reviewed by the NIH.

Keep the Weight Off  Obese people experience fatigue and decreased physical endurance that indicates diminished energy supply in the body which should be just the opposite according to a 2003 Journal of Theoretical Biology study reviewed by the NIH.

People who overeat should have more stored energy, not less. The result of our work is a chain of metabolic events leading to obesity, resulting in the “obese” change in metabolism which is forcing people to overeat and save energy to sustain metabolic functions of cells.  Persons with short sleep cycles have less energy and also tend to weigh significantly more than those who get a minimum of seven hours of sleep each night found an NIH “Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem” study.  Sleep depravity leads to stress levels on your various hormones, causing imbalance, and can lead to obesity.  One of these hormones, ghrelin, stimulate your appetite, and, as a result, a reduction in level of the hormone leptin, which reduces appetite.

Glucose Metabolism.Sleep restriction affects blood sugar and reduces insulin sensitivity, or pre-diabetic symptoms, leading to risk of type 2 diabetes according to the Sleep Foundation “The Link Between a Lack of Sleep and Type 2 Diabetes” research.

Reduces Depression. 90 percent of individuals with clinical depression complain about sleep quality and restless sleep, according to a 2005 ResearchGate study published in the Journal of Clinical Psychology. Alarmingly, depression also causes increase risk of death from suicide as linked in the Arthritis Research Therapy study above.

Improve Social Connections. Adequate sleep and energy enhances social reaction by increasing your ability to recognize facial expression, such as anger, happiness, and also, improves your own emotional responses found a 2010 Sleep Research Society study (NIH).

Surround Yourself With Positive Caring People

Maximize the amount of time that you spend with people who are motivated, and you enjoy being around for positive energy.

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Happy Healthy Positive Mindset

Connecting with others who radiate positivity and have similar interests, will excite and energize you, per a “power of positive thinking” article by John Hopkins Medicine.  On the flip side, people you don’t relate to or who have negative outlooks, complain often, or make poor choices will not only drain their own self, but drain you too.

Be selective in the company you keep.  Have you even heard, you can place one negative person in a room full of positive people, and that one negative person can bring the whole crowd of positive-thinking people down rather quickly.  It’s true, research like this 2007 University of Chicago Press Journals “Negativity Is Contagious, Study Finds” study, because negativity, can be contagious and very harmful.So, protect yourself from negative people.

Protect Yourself From Negative News

The same proves true for being surrounded by negative news, particularly, in our 24/7 modern-day news cycle.  The news is an important way to stay connected to what’s happening in the world. It can be educational, entertaining and even uplifting.  Unfortunately, the news is too frequently bombarded with stories of suffering, death, misfortune, negative energy, and on an on.  News of death, violence, tragedies, wars, politics, and on and on, can’t help but affect you negatively.

A 2002 study published in the Journal of Orthopsychiatry found that watching the events of 9/11 on television was enough to trigger PTSD symptoms  such as worrying about future terrorist attacks and reduced self-confidence,  in some viewers.  Severity of symptoms, interestingly, was directly correlated with the amount of time the subjects spent watching television.

A 2014 poll conducted by National Public Radio, the Robert Wood Johnson Foundation, and the Harvard School of Public Health, a quarter of respondents said that the news was one of their biggest daily stressors.  These stories can skew your view of the world and cause you to focus on your worst fears, instead of recognizing the good that surrounds you.  You can’t avoid these stories altogether, but try to minimize your exposure when you can, especially during trying times.

Get Healthy Moderate Physical Activity

Do you find yourself feeling lethargic halfway through the day?

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Healthy Physical Activity

Have you ever gotten winded by simple everyday duties such as grocery shopping or household chores? Contrary to what you might believe, getting the 150 minutes (30 minutes a day, five days a week) of weekly activity recommended by the Physical Activity Guidelines for Americans can add to your energy account and not subtract from it.

According to a 2006 JMAC (NIH) study:

There is incontrovertible evidence that regular physical activity contributes to the primary and secondary prevention of several chronic diseases and is associated with a reduced risk of premature death.

How? Exercise relieves stress and tension, strengthens muscles, and boosts endurance, which helps your body to work more efficiently during other physical tasks or activities, according to a 2018 Mayo Clinic “Exercise and Stress: Get Moving To Manage Stress” study. Exercise can help prevent heart disease, stroke, diabetes and colon cancer.  It can also help in treating anxiety, depression, osteoporosis, and high blood pressure.

People who exercise also get injured less often.  Routine exercise can make you feel better, by building strength and resistance, and help you to keep your weight under control.  You should commit to do some form of physical activity a minimum of thirty minutes each day, five days a week.  But, remember, any exercise is better than none.

Having trouble getting out of the office to exercise? Read this review, ““Naturally Healthy Concepts“, for some great suggestion!

Do Something Meaningful and Happy Each Day Because One Positive Will Bring Another Positive

Happiness is the meaning and purpose of life, the whole aim and end of human existence……

Can you guess who said that?  No, guess again!  Yes, the Greek philosopher, Aristotle, said those words more than 2000 years ago, and they still ring true today!  Wow, he was smart, wasn’t he?

Happiness is a broad term that describes the experience of positive emotions, such as joy, contentment and satisfaction.  Emerging research shows that being happier doesn’t just make you feel better, it actually brings a host of potential health benefits.  A 2017 BMJ Open study reviewed by the NIH of more than 7,000 adults found that those with a positive attitude were 47 percent more likely to consume fresh, healthy fruits and veggies, than less positive ones.

In the same study, researchers found that individuals with a positive attitude were 33 percent more likely to get routine physical activity.  In addition, another 2008 Psychosomatic (NIH) study reviewed by the NIH of over 700 adults, found that sleep problems, including trouble falling asleep and difficulty staying asleep, were 47 percent higher in those who reported low levels of positive well being.

What do you feel passionate about?  Do you have a special talent that you’d like to practice more often or share with others?  Do something that you enjoy every day, particularly in older adults, even if it’s something as simple as cooking a healthy meal, or listening to your favorite song, according to a 2017 NIH “Participating in Activities You Enjoy” study.

Putting effort into the things that matter most to you will help you not only utilize and reserve your energy in ways that will bring out the best in you, but encourage you to do a host of other healthy activities, like exercise and eating rich nutritious foods.

Be Grateful For Each Day

for-positive-health-be-grateful
For Positive Health Be Gratful

Giving “thanks” can make you happier which will benefit you energy-wise and health-wise, according to Harvard Medical School “Giving Thanks Can Make You Happier” study. Maintaining a compassionate mindset is another way to conserve energy.  One example of practicing this way of thinking is called “kind attention.”

For example, try to make eye contact with a stranger and smile, while thinking “I wish you well.”  This positive act can keep you from judging that person instead.  According to 2018 Mayo Clinic “7 Tips To Live A Happier Life” study, surround yourself with good people and think good thoughts of others. Judging others can cause you to place judgment on yourself, and that type of negative internal dialogue can be exhausting.

Being open-minded an understanding other people’s beliefs and opinions, also prevents you from being judgmental.

Supplemental Energy

Having a diet consisting of the proper well-balanced, nutritious foods, is critical to you achieving and maintaining your overall health and well being.  But in addition to that, I want to stress to you the importance of supplementing your diet with the natural, organic, non-GMO, super food Peruvian Maca (A).  Peruvian Maca is highly nutritious and has been used as a natural performance booster since the days of the Inca warriors, confirmed in a Self-Nutrition Data Maca Ingredients.

Caffeine-free, plant based, and packed full of vital nutrients, this super food has been shown to enhance endurance stamina, and energy, per a 2012 Elsevier study published in the Journal of Functional Foods; and also improve mood and optimal brain function, per a 2008 Menopause (NIH) study, making it the perfect supplement to take routinely.

One study performed on male mice, P Maca improved energy and stamina, found a 2008 AGRIS study on Maca. Another 2001 ACS documented “Effect of Aqueous Extract from Lepidium meyenii on Mouse Behavior in Forced Swimming Test” study, found mice given P Maca performed extremely well in forced-swim tests due to increased energy and stamina.

Briefly, Peruvian Maca is jam-packed with healthy bio-active plant protein and polyphenols that is easily digested by your body, according to a 2012 Evidence Based Complementary and Alternative Medicine (NIH) study.  Peruvian Maca contains nearly all the essential protein and amino acids, including essential ones, required by your body for health.  P Maca also contains 59 perent carbohydrates, providing sustained energy.  P Maca contains twenty essential fatty acids, with the most abundant healthy ones being linolenic and palmitic.

P Maca boosts a wide-range of healthy vitamins, including vitamin C, thiamine, and niacin.  P Maca also has bio-active plant sterols called phytoncides, which are unique only to Maca, macamides and macamenes, enhancing your immune system, in combating viruses, bacteria, and other harmful invaders, which sap your energy and endurance, according to a 2006 Immunopharmacological Immunotoxicology (NIH) study.

fresh-powder-capsule-Maca-root-plant
fresh, powder, capsule Maca root plant

For more in depth information on this incredible healing Adaptogen Peruvian Maca plant, and where to purchase it, read these two reviews:

8 Tips In Healthy Eating

Benefits In Maca”

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Now that you have learned about the Best Foods With Enegy, will it make a difference in your life or your family’s life?  What are your thoughts on it?  If you have questions, please address them below.  Your comments are also welcome

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