If you start each day motivated but find your energy tends to fade throughout the day, a few simple and easy-to-implement changes to your routine could make all the difference. Minor adjustments to your eating habits, exercise routine and mental attitude can help boost energy levels so you can power through the day feeling fully charged.
5 Ways to Avoid an Energy Crash
(Family Features) If you start each day motivated but find your energy tends to fade throughout the day, a few simple and easy-to-implement changes to your routine could make all the difference. Minor adjustments to your eating habits, exercise routine and mental attitude can help boost energy levels so you can power through the day feeling fully charged.
Tune in. Take the silence out of a dull morning with some of your favorite music to help ensure you’re starting the day on a positive note. Turn on the radio while you’re showering, plug in headphones while preparing breakfast or set a “wake up and get ready” playlist on shuffle during your commute.
Start with breakfast. It’s fairly common to skip breakfast if you’re in a rush to get out the door, but those few minutes you save in the morning can end up costing you as the day wears on. That’s because breakfast quite literally breaks your overnight fast and sends signals to your body that it’s time to kick back into gear for the day. With a convenient option like the Nescafé Coffee Protein Smoothie, you can hack your morning routine so that you can get more out of your day. Made with real 100 percent Colombian Arabica coffee, oats and almond butter, this ready-to-drink smoothie contains 15 grams of plant-based protein and as much caffeine as one cup of coffee to help you prepare for the day ahead.
Get creative. If you typically spend your mornings focused on routine tasks, give your brain some creative freedom. Carving out time during the day for an activity you enjoy, such as sketching or coloring, watching inspirational videos, meditating or even brainstorming outside-the-box ideas for a fictional client, can help increase productivity when you turn your focus back to the task at hand.
Shake up your afternoon pick-me-up. Mornings can go by in the blink of an eye, but afternoons sometimes seem to drag. A little boost may be all you need to keep going. Reward your hard work with an option like a Nescafé Cold Whipped Latte and enjoy a perfectly indulgent afternoon treat. Give it a quick shake and the chilled blend of coffee, creamy milk and coffee or French vanilla flavors create layers of barista-inspired froth and foam to deliver a coffee-shop experience right at your desk.
Prep for the next day. If you’re apt to take your work home with you, consider jotting down any end-of-day work thoughts and tasks for the following day before you leave for the night. Keeping a physical to-do list or journal can provide a starting point for the next morning. This can help prevent forgetfulness, reduce stress and potentially aid in getting a better night’s sleep because your brain isn’t buzzing from trying to keep a mental checklist.
Find more inspiration to energize your morning and shake up the afternoon at Nescafe.com/us.
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A growing number of health-conscious consumers are pursuing a keto lifestyle and products in their pursuit of health benefits, weight loss and improved performance. If you’re considering a keto diet but not sure where to begin, these tips can help get you on the right track.
A Keto-Friendly Approach to Weight Loss
(Family Features) A growing number of health-conscious consumers are pursuing a keto lifestyle and products in their pursuit of health benefits, weight loss and improved performance.
If you’re considering a keto diet but not sure where to begin, these tips can help get you on the right track:
South Beach Diet
There are several simple ways to tune up your nutrition and lifestyle habits so you can feel better than ever. A great place to start is with your diet.
(BPT) - Just about everyone feels like they could use a little extra pep in their day, that surge of energy to get things done and enjoy their favorite activities. This is especially true as we age.
However, very few people actually feel as if they have the energy they need. The stress of modern life, poor sleep habits, consuming processed foods and less than optimal digestion are triggering a perfect storm for a human energy crisis.
There are several simple ways to tune up your nutrition and lifestyle habits so you can feel better than ever. A great place to start is with your diet.
“A healthy diet that is rich in plant foods, whole grains and lean proteins is always the starting point in reaching optimal health,” says Dr. Jacob Teitelbaum+, an author and internist. “At the same time, as we get older, it’s important to understand how our bodies change, and what we need to do to help our bodies get what they need to keep our systems running well.
“However, despite our best efforts,” Teitelbaum explains, “it is very difficult for us to get all of the nutrients we need from food alone. Sometimes nutritional supplements may be needed to fill nutrient gaps.”
In addition to movement and a healthy diet, Teitelbaum shares things people in their 50s and 60s need to know to optimize their health and feel good.‡
1. Your digestive system changes as you age, so make sure it's getting support.
A healthy digestive tract is crucial for overall health. As we age, our digestive systems often need more support in order to properly break down food and absorb the nutrients our bodies need to function optimally, according to a study published in Oncotarget.
To get the most nutrition from the food you eat, Dr. Teitelbaum recommends talking to your doctor about adding a plant-based enzyme supplement to your regimen to support your digestive health. GI Digest, for example, is a comprehensive digestive enzyme formula designed to assist in the proper digestion of proteins, fats, starch, dairy and gluten.‡
2. Small things can make a big difference for heart health.
Getting an adequate supply of omega-3 fatty acids along with vitamin D, also known as the sunshine vitamin, may support cardiovascular health.‡ Because vitamin D is best absorbed in the body when taken with a fat source, Dr. Teitelbaum suggests talking to your doctor about a supplement that has a combination of omega-3 fatty acids and vitamin D, like QÜELL Fish Oil EPA/DHA Plus D.‡ Also, be sure to talk to your doctor about other heart-healthy habits you can incorporate into your life, because things like daily walks, reducing stress and increasing your fruit and vegetable intake can all support heart health.‡
3. Is your energy lagging? It may be a simple deficiency.
As we age, we tend to accept at face value that having less energy just comes with the territory. Sometimes the solution is a simple matter of meeting our bodies’ nutritional needs. For example, one mineral that helps the body convert nutrients into energy is magnesium. When levels get low, it can interfere with your body’s ability to access its energy stores, causing the body to work harder, as shown in a study published in the Journal of Nutrition.
To support your body’s metabolic function, a supplement like Magnesium Glycinate contains 100 mg of magnesium in an easy-to-swallow tablet.
In addition, vitamin B12 is a nutrient that helps your body convert food into energy; however, as we age, our bodies can begin to have trouble absorbing enough B12. To support your body’s energy needs, ask your doctor about taking Methyl B12 Plus, a great-tasting lozenge that rapidly dissolves in the mouth.
If your energy levels are lagging, Dr. Teitelbaum says, it’s important to talk to your doctor, so together, you can uncover the root causes, and he or she can make recommendations.‡
4. Feed your body with real, whole foods.
Food processing destroys most of the vitamins, minerals and other key nutrients the body needs to function optimally. Dr. Teitelbaum says the best thing you can do is cut the sugar from your diet and slowly add whole foods. Though most adults should be eating at least 1.5 cups of fruit and two cups of vegetables per day, a mere 9 percent actually meet that target, according to the Centers for Disease Control and Prevention.
It may sound like a tall order to work all those fruit and veggie servings into your diet, but break down the daily goal into smaller parts and it may feel more attainable. For example, just take the simple step of adding one extra serving of fruits and veggies to each meal. Slice some banana on your morning cereal, opt for the steamed veggies with your entree, snack on veggies and hummus, and close the meal with fresh berries. Supplementing with a high-quality multivitamin can also help fill the gaps in your diet. Dr. Teitelbaum recommends Ultra Preventive X as a daily multivitamin that can help provide the nutrients you need in their most usable forms for the body.‡
To address your needs and support your health, always talk to your healthcare practitioner about adding nutritional supplements to your daily routine. To discover new ways to use nutrition to tune up your health, visit the Douglas Labs website and watch the videos at www.douglaslabs.com/tune-up-teitelbaum/.
+Dr. Teitelbaum has been retained as a medical consultant in advising Douglas Laboratories.
‡These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Balancing work and life is no small proposition, and when things heat up, it can be easy to let your normal self-care habits slide. While a busy lifestyle may not allow for luxurious weekly trips to the spa to rejuvenate, you can still steal moments to promote the wellbeing of your mind and body.
5 Ways to Give Your Body a Boost Inside and Out
(Family Features) Balancing work and life is no small proposition, and when things heat up, it can be easy to let your normal self-care habits slide. While a busy lifestyle may not allow for luxurious weekly trips to the spa to rejuvenate, you can still steal moments to promote the wellbeing of your mind and body.
Wake up with water. Staying properly hydrated is an important way to keep your body in top condition. Proper hydration can help keep all your body’s systems functioning like a well-lubricated machine. Some studies have even shown that starting the day with a cold glass of water can help jumpstart your metabolism and curb cravings. Carry water with you throughout the day so you can sip whenever the urge hits you and aim for at least 64 ounces a day.
Take care of your skin. Hydration is important for your skin. Bring the bliss of a spa experience into your shower with a body wash like Softsoap Hydra Bliss Hydrating Body Wash, which is crafted with rejuvenating scents like Coconut Water and Blueberry or Cucumber Water and Mint. These formulas help retain your skin's natural moisture, which can leave your skin feeling soft and smooth. Follow up with a moisturizing lotion to leave skin silky and soft all day long.
Make drive time your zen time. Instead of using your morning commute to run through your to-do list and mentally prepare for your work day, give yourself permission to let those duties wait until you reach your desk. Instead, take a mental boost by listening to some of your favorite music or enjoying an audiobook.
Eat for energy. Food has one true purpose: fueling the body. At mealtime, put your wellbeing first and load up on foods that deliver nutrition your body needs. Look for proteins, a moderate amount of carbs and essentials like fiber that promote good digestion. Avoid feeling deprived by allowing yourself to enjoy occasional treats, but generally avoid unnecessary calories and sugary snacks.
Wash away your worries. After a rough day, there are few things like a warm shower or bath to help wash it all away. Allow soothing aromas to envelop your senses as you lather your skin for a relaxing clean. Experience the essence of serenity with an option like Softsoap Pure Zen Relaxing Body Wash. Choose from tranquil scents of Rosewater and Lotus Flower or Jasmine and Watermint for a relaxing sensory experience.
Explore more ways to take better care of your body inside and out at softsoap.com.
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(BPT) - Whether competing recreationally, at an amateur level or professionally in front of the world, proper nutrition is a key component of any athlete’s performance. A variety of nutrients come into consideration, but one seems to get the highest level of attention: protein.
Because protein helps build and maintain muscle and body tissue, it's important for active individuals to eat enough. Snacking on protein-rich foods and eating meals packed with protein can help support an athlete's physical wellness so they can reach their goals.
Here are a few recommended practices for athletes to lead the pack with their meal routines:
Pre-workout fuel for sustained energy: Before practice or a workout, load up on whole grains and protein with hard-boiled eggs and a granola bar to keep you fueled longer. A nutritional powerhouse with only 70 calories, one large egg contains 6 grams of high-quality protein and nine essential amino acids. Remember, your muscles rely on mainly carbohydrates, but also protein for sustained energy during activity.
Recovery and repair post-workout: After physical activity, include eggs and other protein-packed foods in a post-workout sandwich or wrap to help your recovery. Research indicates eating a mix of carbs and protein — ideally about 20-30 grams of protein — has been shown to promote muscle repair and optimal recovery.
Not only are eggs delicious, nutritious and versatile, they are also one of the most affordable sources of high-quality protein. This makes it easy for athletes to maintain an optimal diet that is heavy on the results and light on their wallets.
Previous misconceptions had many people just eating egg whites, but today eating the yolk offers loads of nutritional benefits. That’s because the yolk contains more than 40 percent of the protein in an egg and most of the egg’s nutrients, like choline, vitamin B12 and selenium.
Want to fuel yourself to be the best you can be? The Incredible Egg has a collection of protein-packed egg recipes to help you get inspired. For athletes always on the go, there are also quick and easy egg recipes to please any palate. For example:
Microwave Cheese & Pepper Coffee Cup Scramble
When it comes to getting energy from the food you eat, it’s no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits. These recipes for Chicken Pad Thai, Peanut Butter Banana Overnight Oats, Baked Salmon with Peanut Butter Glaze and Vegetarian Nourish Bowl are simple ways to add the positive effects of peanuts to your diet.
Power Up with Plant Protein
(Family Features) When it comes to getting energy from the food you eat, it's no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.
According to a Harvard School of Public Health study published in the American Journal of Epidemiology, substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can result in lowering diabetes risk by 7-21 percent. Because peanuts are known as a low glycemic index food due to their slow digestion that causes sugar to gradually be released into the bloodstream, they can have positive effects on blood sugar control.
Find more nutritional information and ways to include peanuts in your diet at gapeanuts.com.
Chicken Pad Thai
Nutritional information per serving: 295 calories, 12 g total fat, 2 g saturated fat, 60 mg cholesterol, 792 mg sodium, 22 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein, 109% vitamin A, 46% vitamin C, 7% calcium, 10% iron.
Peanut Butter Banana Overnight Oats
Nutritional information per serving: 280 calories, 12 g total fat, 4 g saturated fat, 135 mg sodium, 36 g carbohydrates, 7 g dietary fiber, 8 g sugar, 10 g protein, 8% vitamin A, 4% vitamin C, 35% calcium, 13% iron.
Baked Salmon with Peanut Butter Glaze
Nutritional information per serving: 334 calories, 23 g total fat, 5 g saturated fat, 50 mg cholesterol, 173 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 27 g protein, 8% vitamin C, 4% calcium, 3% iron.
Vegetarian Nourish Bowl
Nutritional information per serving: 323 calories, 14 g total fat, 2 g saturated fat, 308 mg sodium, 42 g carbohydrates, 11 g fiber, 5 g sugar, 13 g protein, 92% vitamin A, 197% vitamin C, 11% calcium, 28% iron.SOURCE:
Georgia Peanut Commission
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