Increase Your Energy Level!

More energy is the one thing I think most of us could use more of.  The good news is that there are ways to increase your daily energy level.  Here is a perfect article with 5 easy  steps you can take today for increased energy.  These things may seem basic when you read them.. and they are, which means they are easy to accomplish.  Remember consistency is key for results!

5 Easy Steps for Maximum All-Day Energy

By Isabel De Los Rios

I often hear people say...

"I just wish there were more hours in the day so I could get more done."

But I don't think more time is what most people need.

I think what many people could really use to get more accomplished

each and every day is... ENERGY

Often I talk to people who really do have more than enough hours in

the day; they just don't have enough energy to accomplish all of

life's constant To Do's.

As a busy mom of 2 small children and owner of my own business,

having enough energy to accomplish the many tasks required of me

each day is "mission critical".

Without energy, there's no way I'm going to be able to exercise, work

all day, take care of my children and my home, and still find some time

for activities like reading and outdoor play.

Here are the 5 things I do DAILY to ensure that I am always

functioning at top speed. And no that does not mean I'm constantly

running. But it does mean that I'm maximizing the time I have each

and every day by keeping my energy levels high all day.

1. Include a healthy protein source into every one of your meals

(this includes snacks as well).

Healthy sources of protein and good fat slow down the conversion of

carbohydrates into glucose (sugar) in your blood stream, keeping

your blood sugar stable throughout the day.

Many times the "crash" people feel after lunch or breakfast is their

blood sugar spiking high and then "crashing" real low because they ate

a meal that was carbohydrate dense and not balanced with enough protein.

Adding in a healthy protein source like organic eggs, natural meats

or poultry, wild fish and raw nuts can ensure your blood sugar

doesn't go on a rollercoaster ride every time you eat.

Instead of grabbing pretzels from the vending machine in the afternoon,

go for some raw almonds and a fruit and that will keep your energy

levels sustained for the rest of the afternoon.

2. Stay hydrated all day.

Most people know they should be drinking water, but what they don't

know is that it directly affects their energy levels throughout the day.

Consider this: your brain is approximately 80% water.

Staying hydrated helps you maintain mental energy while avoiding fatigue

and headaches. Water also plays a vital role in your body's ability

to flush toxins. Organs have to work harder when you don't have

enough water, thus, causing fatigue.

3. Be cautious with caffeine intake.

I am not suggesting you completely eliminate your morning java or

your breakfast tea. But many people take their "cup of joe" and

turn it into "way too many cups of joe". Yes, caffeine will give

you a quick boost in energy, but will almost always send you

crashing just a few hours later.

Caffeinated beverages will also dehydrate your body, and

dehydration will cause you to feel fatigued (tip #2). Try to keep

your caffeine beverages to a maximum of 1-2 per day. I would also

suggest drinking those before 1pm as drinking caffeine any later

than that can disrupt your ability to fall asleep that night.

4. Beware of "white" carbs.

"White Carbs"(breads, pastas, cereals, baked goods) break down

quickly causing a fast spike in blood sugar. You'll feel a quick

rush of energy, but then a big drop...causing your energy (and your

mood) to drop along with it. Also, when too much sugar floods the

system all at once, your body can't use it all for energy and

converts it to stored fat.

While it is correct that carbs give you energy, too many carbs at

once will actually lead to fatigue and lethargy. I would highly

suggest keeping the "white carbs" to a minimum and eating

healthier, fibrous carbs like oats, quinoa, sweet potatoes and a

variety of fruits and vegetables.

And always be sure to eat those carbs alongside a healthy protein (tip #1).

5. Do a quick 5-minute mini-exercise circuit at any point during the day.

Yes, even a quick 5-minute exercise routine is enough to get your

blood circulating, sending more oxygen to your muscles and brain

and giving you a boost in energy. Quick bursts of exercise will

also increase your metabolism, not only helping you keep the excess

pounds off, but giving you a burst of energy as well.

If I start to feel the "afternoon energy crash", I will get up from

my office chair and do 1 minute of body weight squats, 1 minute of

pushups over my desk, 1 minute of jumping jacks, and 2 minutes of

lower and upper body stretches. It may not sound like very much,

but I assure you that in less than 5 minutes, I am "pumped" and

ready to get back to work.

Give the above 5 suggestions a try and you will see firsthand that

you do have more than enough hours in each day when you energy

levels are at their maximum all day long.

Isabel De Los Rios is world-renowned health and fitness

expert specializing in holistic nutrition for fat loss, energy, and

wellness

Increase Your Energy Level!

5 Easy Steps for Maximum All-Day Energy

By Isabel De Los Rios

I often hear people say...

"I just wish there were more hours in the day so I could get more done."

But I don't think more time is what most people need.

I think what many people could really use to get more accomplished

each and every day is... ENERGY

Often I talk to people who really do have more than enough hours in

the day; they just don't have enough energy to accomplish all of

life's constant To Do's.

As a busy mom of 2 small children and owner of my own business,

having enough energy to accomplish the many tasks required of me

each day is "mission critical".

Without energy, there's no way I'm going to be able to exercise, work

all day, take care of my children and my home, and still find some time

for activities like reading and outdoor play.

Here are the 5 things I do DAILY to ensure that I am always

functioning at top speed. And no that does not mean I'm constantly

running. But it does mean that I'm maximizing the time I have each

and every day by keeping my energy levels high all day.

1. Include a healthy protein source into every one of your meals

(this includes snacks as well).

Healthy sources of protein and good fat slow down the conversion of

carbohydrates into glucose (sugar) in your blood stream, keeping

your blood sugar stable throughout the day.

Many times the "crash" people feel after lunch or breakfast is their

blood sugar spiking high and then "crashing" real low because they ate

a meal that was carbohydrate dense and not balanced with enough protein.

Adding in a healthy protein source like organic eggs, natural meats

or poultry, wild fish and raw nuts can ensure your blood sugar

doesn't go on a rollercoaster ride every time you eat.

Instead of grabbing pretzels from the vending machine in the afternoon,

go for some raw almonds and a fruit and that will keep your energy

levels sustained for the rest of the afternoon.

2. Stay hydrated all day.

Most people know they should be drinking water, but what they don't

know is that it directly affects their energy levels throughout the day.

Consider this: your brain is approximately 80% water.

Staying hydrated helps you maintain mental energy while avoiding fatigue

and headaches. Water also plays a vital role in your body's ability

to flush toxins. Organs have to work harder when you don't have

enough water, thus, causing fatigue.

3. Be cautious with caffeine intake.

I am not suggesting you completely eliminate your morning java or

your breakfast tea. But many people take their "cup of joe" and

turn it into "way too many cups of joe". Yes, caffeine will give

you a quick boost in energy, but will almost always send you

crashing just a few hours later.

Caffeinated beverages will also dehydrate your body, and

dehydration will cause you to feel fatigued (tip #2). Try to keep

your caffeine beverages to a maximum of 1-2 per day. I would also

suggest drinking those before 1pm as drinking caffeine any later

than that can disrupt your ability to fall asleep that night.

4. Beware of "white" carbs.

"White Carbs"(breads, pastas, cereals, baked goods) break down

quickly causing a fast spike in blood sugar. You'll feel a quick

rush of energy, but then a big drop...causing your energy (and your

mood) to drop along with it. Also, when too much sugar floods the

system all at once, your body can't use it all for energy and

converts it to stored fat.

While it is correct that carbs give you energy, too many carbs at

once will actually lead to fatigue and lethargy. I would highly

suggest keeping the "white carbs" to a minimum and eating

healthier, fibrous carbs like oats, quinoa, sweet potatoes and a

variety of fruits and vegetables.

And always be sure to eat those carbs alongside a healthy protein (tip #1).

5. Do a quick 5-minute mini-exercise circuit at any point during the day.

Yes, even a quick 5-minute exercise routine is enough to get your

blood circulating, sending more oxygen to your muscles and brain

and giving you a boost in energy. Quick bursts of exercise will

also increase your metabolism, not only helping you keep the excess

pounds off, but giving you a burst of energy as well.

If I start to feel the "afternoon energy crash", I will get up from

my office chair and do 1 minute of body weight squats, 1 minute of

pushups over my desk, 1 minute of jumping jacks, and 2 minutes of

lower and upper body stretches. It may not sound like very much,

but I assure you that in less than 5 minutes, I am "pumped" and

ready to get back to work.

Give the above 5 suggestions a try and you will see firsthand that

you do have more than enough hours in each day when you energy

levels are at their maximum all day long.

Isabel De Los Rios is world-renowned health and fitness

expert specializing in holistic nutrition for fat loss, energy, and

wellness.

Strength Burns Fat for Better Abs

So by now you have probably heard some of the most recent science about weightlifting being more beneficial for fat burning than cardio.  When women say to me that they want better arm muscles… we do full body exercises with weights like weighted squats, lunges, and pushups…..when you burn the fat away the muscles show.  Seems simple, right

So what about cardio?  

Cardio is still important but, it looks different, it looks better with a little strength added-a makeover-whee 

Check out this excerpt from the article ABS FOR ALL SEASONS  found in a recent Men’s Health Magazine

“The human body wasn’t designed for conveyor-belt training or repetitive , one-dimensional  movement.”  says Dan John, a fitness coach in Burlingame, CA, and the author of Never Let Go.  Try one of these drills instead.

The “55” workout

Start by doing one body-weight squat and 10 push ups.  Rest for 30 seconds and then do 2 squats and 9 push ups.  Gradually work your way up to 10 squats and 1 push up.  By the time you are done you will have done 55 reps of each exercise-reaping the cardiovascular benefit of aerobic training and the muscular pump of a strength session.

 Jumping Jack Pyramid

Do as many jumping jacks as you can in 10 seconds.  Rest for an equal amount of time.  Next, do as many jumping jacks as you can in 20 seconds, and rest 20 seconds.  Then do 30 seconds of jumping jacks followed by 30 seconds of rest.  Now work your way back down the pyramid (30, 20, 10).  Repeat three times

Top Ten Worst Foods You Can Eat

Let’s face it:  there are grocery and convenience stores (not to mention schools and school vending machines) that are full of chemical- and sugar-laced foods we should never eat. 

I’m frequently asked which ones are the worst.  So, here are my picks for the top 10 worst foods you may be eating, in order, from terrible to tragic.  The #1 Worst Food of All Time may surprise you!

10.  Ice Cream—Sorry, I know just about everyone loves ice cream, but today’s ice cream is not only full of sugar, most of it is also loaded with trans fats, artificial colors and flavors, many of which are known neurotoxins (brain- and nervous-system damaging chemicals).  Of course, there are healthier varieties, but most ice cream is hazardous to your health-if you have to choose it, choose natural ingredients!

9.  Corn and Tortilla Chips—Since the advent of genetically-modified foods, most corn we eat is a health-damaging frankenfood. Corn causes rapid blood sugar fluctuations, which you may notice as mood-swings, weight gain, or irritability, among other symptoms. Most are fried in oils that have turned rancid and are linked to inflammation.

8.  Pizza—While not all pizza is bad, most of the commercially available and frozen pizza on the market is full of artificial dough conditioners and preservatives.  It is made from white flour that has been bleached and reacts in your body just like sugar, causing weight gain and blood sugar imbalances.  Just say no to white flower!

7.  French Fries—Not only do French fries typically contain trans fats that have been linked to a long list of diseases, they contain one of the most potent carcinogenic substances in food—acrylamide.  Acrylamide is formed when white potatoes are heated at high temperatures.   Additionally, most of the oils used for frying turn rancid in the presence of oxygen or at high temperatures, resulting in foods that cause inflammation in the body.  And, researchers are discovering that inflammation is a factor in many serious health conditions, including:  heart disease, cancer, and arthritis.

6.  Potato Chips—Potato chips offer all the health benefits (none) of French fries, but according to Health Canada, potato chips typically contain the highest levels of acrylamide, which is a carcinogen.

5.  Bacon—Yes, bacon, sorry Howard!  Sorry bacon lovers.  According to research in the journal, Circulation, daily consumption of processed meats like bacon can increase the risk of heart disease by 42 percent and diabetes by 19 percent.  Also..a study at the University of Columbia found that eating bacon 14 times a month was linked to damaged lung function and an increased risk of lung disease.

4.  Hot Dogs—A study at the University of Hawaii found that consumption of hot dogs and other processed meats increased risk of pancreatic cancer by 67 percent.  One of the ingredients found in both bacon and hot dogs is sodium nitrite.  This carcinogen has been linked to leukemia in children and brain tumors in infants.   Other studies show that sodium nitrate also promotes colorectal cancer.

3.  Doughnuts—Most doughnuts are 35 to 40 percent trans fats—the worst kind of fat you can eat.  Trans fats are linked to heart- and brain-diseases as well as cancer.  That’s before you consider the sugar and artificial dough conditioners and food additives many doughnuts contain.  The average doughnut also contains about 300 calories.

2.  Soda—According to research reported by Dr. Joseph Mercola, “one can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites.”  That alone should make you rethink your soda habit.  But, soda is also extremely acidic.  It takes over 30 cups of pH-balanced water to neutralize the acidity of one cola.  This acid residue can be extremely hard on the kidneys since they have to filter it.  Additionally, the bones act as mineral reservoirs.  Alkaline minerals like calcium are dumped into the blood to help neutralize acidity, which can weaken the bones over time.  For more information on pH balance, check out the book, The Ultimate pH Solution.  In studies, soda is also linked to osteoporosis, obesity, tooth decay, and heart disease.

1.  Diet Soda—Diet soda is my choice for the Worst Food of All Time.  Not only does diet soda contain most of the problems of regular soda, it contains aspartame, now called AminoSweet.  According to research by Lynne Melcombe, author of Health Hazards of White Sugar, aspartame is linked to the following health conditions: anxiety attacks; binge-eating and sugar cravings; birth defects; blindness; brain tumors; chest pain; depression; dizziness; epilepsy; fatigue; headaches and migraines; hearing loss; heart palpitations; hyperactivity; insomnia; joint pain; learning disabilities; PMS; muscle cramps; reproductive problems; and even death.  Aspartame’s effects can be mistaken for Alzheimer’s disease, chronic fatigue syndrome, epilepsy, Epstein-Barr virus, Huntington’s chorea, hypothyroidism, Lou Gehrig’s disease; Lyme disease, Ménière’s disease, multiple sclerosis, and postpolio syndrome.  It's just not worth the risk! That is why I give Diet Soda the Worst Food of All Time award.

Adapted with permission from The Vitality Diet by Michelle Schoffro Cook, MSc, PhD, RNCP, ROHP.