Do you wake up feeling tired most mornings? What about sustainable energy and how do you achieve it? 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 and develop a better energy-enhancing plan. 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 an 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 age, sleep, stress levels, medical conditions and lifestyle. 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.
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! It’s only a matter, of transferring that energy so it can be used beneficially in your life. For more information from Wikipedia on energy, read this.
While you may not always have control over activities that deplete your energy, you can take steps to deposit more energy into your account. Learn how to increase your energy ny 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 Nutritious Diet
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 2016 Dietary Guidelines for Americans, a balanced diet high in fruits and vegetables, lean protein, low-fat dairy and whole grains is what you need for maintaining optimal energy.
After all, you really are what you eat to some extent. Consume a variety of foods from all the food groups in order to get a range of nutrients to energize you throughout the day. 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 beef, lean free-range pork and poultry, cold-water fish and seafood, and fruits and veggies. There are many types of beans and legumes to choose from for healthy protein options, as well, and aim to eat three ounces of whole-grain cereals, breads, rice or pasta daily. For more detailed information on fresh, certified organic, non-GMO nutritious foods, and where to purchase them, read this review, “What Is In Maca Root?” Avoid fried foods, fast foods, precooked foods, processed foods, and processed meats.
Best Energy Enhancing Foods
Oatmeal. Oatmeal is a complex carbohydrate full of fiber and nutrients. The fact it contains fiber, makes it slower to digest and energy is dispersed more evenly over a longer period of time.
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.
Chicken trimmed of excess fat and skin, is a great source of lean protein, and has less saturated unhealthy fat.
Beef Liver is packed with wide-range of nutrients and particularly vitamin B12, which is a major source of energy.
Oysters are low-fat protein and very high in the trace mineral Zinc, which is essential for a healthy immune system. If you can’t stomach eating raw oysters, roast them in the oven or on the grill.
All types of beans are a great source of protein, particularly, if you are a vegetarian. Beans are also rich in fiber which slows digestion and release of the nutrients and energy over a longer period of time. Beans are also rich in Magnesium for cell energy enhancement.
Sardines are very high quality protein for steady energy, and is loaded with good omega-3 fatty acids for circulation and cardio health.
Walnuts are rich in omega-3 fatty acids, specifically linolenic acid, and healthy protein, and a great source of energy.
Blueberries, strawberries, black berries, actually any kind of berry, are fantastic source of energy, releasing calories slowly preventing a sugar-crash. Berries are also high in antioxidants and nutrients, protecting cells and body tissue from free radical damage.
Not all chocolates are the same. Dark chocolate is lower in sugar than candy or milk chocolate, and the cocoa is high in antioxidants, preventing free radical damage, improves blood circulation, lowers blood pressure, and improves mood and brain function.
Coffee is great for boosting energy due to caffeine content, particularly, early in the morning to get you going, but it should be used moderately to prevent adrenal stressing, resulting in fatigue and exhaustion. Drinking coffe late can hinder restful sleep.
Tea is low in calories and high in nutrients, and should be used to replace carbonated and sugary drinks. The nutrients and fluids keep you energized and alert throughout the day.
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. Drink eight eight-ounce glasses a water each day, and you will crave less fatty, sugary, and salty foods.
Smoothies are a great healthy way to replenish your nutrients and fluids throughout your normal day, particularly if you use fresh fruits high in antioxidants and include Peruvian Maca in your smoothie. Check out this blueberry smoothie in the article “What To Eat For Health“.
Getting Ample Sleep Each Night
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. Prioritizing sleep is one of the best things you can do to set yourself up for a successful, energized day.
Here are a few ways adequate sleep of a minimum of seven to eight hours a night is beneficial to you:
Improve Memory. Not only is memory is enhanced, so is cognition, concentration, reasoning, productivity, and performance. Did you know your mind doesn’t sleep. During your physical sleep, your mind can strengthen memory, or practice skills you learned while you were awake, through a process called consolidation.
Curb Inflammation.Inflammation, which is part of our immune system and our defense, when inflammation becomes chronic and uncontrollable, 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.
Keep the Weight Off Persons with short sleep cycles tend to weigh significantly more than those who get a minimum of seven hours of sleep each night. Sleep deprivity leads to stress levels on your various hormones, causing imbalance, and can lead to obesity. One of these hormones, ghrelin, stimulates 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 prediabetic symptoms, leading to risk of type 2 diabetes.
Reduces Depression.90% of individuals with clinical depression complain about sleep quality and restless sleep, and alarmingly, an increased risk of death from suicide.
Improve Social Connections.Adequate sleep enhances social reaction by increasing your ability to recognize facial expression, such as anger, happiness, and also, improves your own emotional responses.
Are you having trouble falling asleep, and staying asleep? In the review “You Can Be Healthy” (see link below), you will find some helpful alternatives that will assist you achieve healthy, restful sleep.
Surround Yourself With Positive Caring People
Maximize the amount of time that you spend with people who are motivated, and you enjoy being around. Connecting with others who radiate positivity and have similar interests, will excite and energize you. 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 quickly. It’s true, because negativity, can be contagious. 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. News of death, violence, tragedies, wars, politics, and on and on, can’t help but affect you negatively. 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? 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. 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.
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, “You Can Be Healthy“, for some great suggestion!
Lose weight, if you are overweight. Being overweight, increases your risk of high blood pressure, high cholesterol, type 2 diabetes, heart disease, stroke, cancer, and gall bladder disease. Being overweight can also lead to weight-related injuries, such as, arthritis, in weight-bearing joints, as in your spine, hips, and knees.
Do Something Meaningful and Happy Each Day
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 study of more than 7,000 adults found that those with a positive attitude were 47% 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% more likely to get routine physical activity. In addition, another study of over 700 adults, found that sleep problems, including trouble falling asleep and difficulty staying asleep, were 47% 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, even if it’s something as simple as cooking a healthy meal, or listening to your favorite song. 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
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. 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.
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. Peruvian Maca has been used as a natural performance booster since the days of the Inca warriors. Caffeine-free, plant based, and packed full of vital nutrients, this super food has been shown to enhance endurance stamina, and energy, making it the perfect supplement to take routinely.
Briefly, Peruvian Maca is jam-packed with healthy bio-active plant protein that is easily digested by your body. Peruvian Maca contains nearly all the essential protein and amino acids required by your body for health. P Maca also contains 59% 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, and unique only to Maca, macamides and macamenes, which enhance your immune system, combating viruses, bacteria, and other harmful invaders, which sap your energy and endurance.
For more in depth information on this incredible healing Adaptogen Peruvian Maca plant, and where to purchase it, read these two reviews:
After you read the two reviews, request your FREE gifts, an e-book copy of “The Secret Science of Staying Slim, Sane, and Sexy After 40”, and your 7-night trial sample of “Julva”.
What about sustainable energy, do you now believe it is achievable? What are your thoughts on it? If you have questions, please address them below. Your comments are also welcomed.