Truestar Health is here to teach you easy ways to boost your mind, body and soul in 2004.  Join Truestar Health today and receive 30 days free!

 

By Alana Gold, Registered Dietitian

 

Do you feel sleepy and unfocused around 3:00 pm? Would you like to feel more energized throughout your day? Instead of grabbing an unhealthy sweet or coffee as a quick pick-me-up, learn new ways to feel and stay energized all day, all month and all year long!

 

1. Enjoy breakfast: As the saying goes, breakfast is the most important meal of the day! A healthy breakfast helps to provide energy your body needs after a nightlong fast and revs up your metabolism. Studies also show that children who eat breakfast concentrate and behave better and are more creative in school. Kick start your day with a balanced breakfast such as omega-3 eggs and whole grain toast or a Truestar breakfast smoothie.

 

2. Eat hormonally balanced meals: All Truestar Nutrition Plans are hormonally balanced to help boost your energy levels and keep them sustained all day long. Eating in hormonal balance includes:

 

• Complex carbohydrates, such as whole grains, beans, vegetables and fruits which contain fiber to help regulate your blood sugar levels. Avoid simple carbohydrates such as foods made from white flour and white sugar, which gives you a quick energy rush and even quicker energy slump.
• High quality protein, such as fish, poultry, lean meats, soy, tofu and lowfat dairy products
• Essential fats for good health such as olive oil, flax, avocado and nuts.

 

3. Eat low glycemic index foods: The glycemic index is a tool developed to measure the rate of entry of glucose (sugar) from a carbohydrate into the bloodstream. The faster the sugar enters the bloodstream, the more insulin the body will release. Too much insulin can lead to feelings of fatigue. To keep energy levels stable, enjoy foods with a low glycemic index rating, such as pumpernickel bread, brown rice, slow cooking oats, beans, lentils, apples and pears.

 

4. Eat throughout the day: Eating five or six smaller meals rather than three large meals helps to keep your blood sugar levels even to avoid energy ‘highs’ and ‘lows’. Refueling throughout the day maintains a constant energy flow to keep you functioning at your best.

 

5. Choose iron-rich foods: We need iron to produce hemoglobin, the main component of red blood cells. Hemoglobin acts by transporting oxygen to cells in your body, where it is used to produce energy. If your iron stores are low (called iron-deficiency anemia), your red blood cells can’t supply as much oxygen to the cells, resulting in poor energy. There are two sources of iron in food:

 

Heme:  The most absorbable form of iron. Found in red meat, organ meats and eggs.

Non-heme: A less absorbable form of iron. Found in iron-enriched cereal, dark green leafy vegetables, beans, nuts, seeds and some dried fruit. To increase the absorption of non-heme iron, eat with vitamin C rich foods; add strawberries to cereal or have it with an orange.

 

6. Drink water: Water is responsible for maintaining normal body temperature; it carries nutrients to the cells in the body and carries waste material away from the body. If you do not drink at least six to eight eight-ounce glasses of fresh, distilled water daily, you are setting yourself up for dehydration and low energy levels. Even if you don’t feel thirsty, you could be dehydrated. Drink water throughout the day and add a slice of lemon for a refreshing, tangy taste.

 

7. Don’t rely on caffeine: Many people turn to coffee, tea and cola to give them an extra boost to get through the day. These stimulants offer only a quick pick-me-up that inevitably fades quickly.

 

8. Exercise: If you feel tired and your energy is low, take a walk or go to the gym. Exercise helps to improve circulation, lift your spirits and wake you up! Get on the Truestar Exercise Plan to help you feel energized all day long.

 

9. Manage stress: Everyone experiences the worn down and tired feeling that stress brings, but the key is learning how to manage it. Find what works for you – perhaps a walk in the park, enjoying time with friends, improving your Attitude or listening to meditation CDs.

 

10. Get sleep: Sleep deprivation is sure way to an un-energized you! Getting a good night’s sleep helps to keep you alert and energized. Try our Sleep Tips to help you catch some restful zzzzzzzzzzz.

 

There you have it…the top 10 ways to boost your mind, body and soul in 2004. We wish you your healthiest year yet!