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.
Photo courtesy of Getty Images (employees in meeting)SOURCE:
From the cost of gym memberships to prepping healthier meals, living well can be expensive. Before you abandon your goals for a healthier lifestyle, consider these tips that show you don't have to overspend to live a better life.
Budgeting Tips for a Healthier Lifestyle
(Family Features) From the cost of gym memberships to prepping healthier meals, living well can be expensive. Before you abandon your goals for a healthier lifestyle, consider these tips that show you don't have to overspend to live a better life.
Plan Your Meals
Weigh Your Workout Options
Invest in Rest
Additional research shows that 64 percent of people experience improved sleep quality after investing in a new mattress. As the nation’s largest bedding retailer, Mattress Firm’s purchasing power translates to affordable prices and a wide selection of mattresses and bedding accessories, which can help you stretch your budget further. Find more sleep tips and budget-friendly ideas at TheDailyDoze.com.
A healthier lifestyle requires commitment and hard work, but as these tips prove, creating a better life doesn’t have to mean overhauling your budget.
Photo courtesy of Getty ImagesSOURCE:
When it seems that everyone around you is feeling under the weather, you can be your own best line of defense against getting sick. Help ward off sickness for yourself and your family with these self-care tips that help promote healthy habits and fight off illness.
Kickstart Healthy Habits
(Family Features) When it seems that everyone around you is feeling under the weather, you can be your own best line of defense against getting sick. Help ward off sickness for yourself and your family with these self-care tips that help promote healthy habits and fight off illness.
Eat right. A diet that is rich in fruit and vegetables can give your body the immunity-boosting nutrients it needs to function properly. Avoid excess, empty calories and instead aim for meals that deliver a healthy balance of all food groups.
Wash, wash, wash. Kids and bacteria go hand-in-hand, literally. Kids’ hands are everywhere, including some surfaces that may be more susceptible to bacteria. Hand-washing is a simple way to encourage healthy habits all year round, and Softsoap Liquid Hand Soaps make it easy to gently wash away bacteria. According to the Centers for Disease Control and Prevention, hand-washing is an important step to help avoid getting sick and spreading germs to others. You can find more hand-washing tips and information by visiting CDC.gov/handwashing.
Get up and move. Exercise is one of your strongest weapons against illness. A regular routine that gets your blood pumping is good for overall health and your immune system. It can help flush toxins and keep your body in top condition.
Just say no. When it comes to protecting yourself and your family, give yourself permission to draw hard lines about spending time with those who aren’t feeling well. Reschedule play dates or other events that might unnecessarily expose your family to germs.
Rest up. When your sleep schedule is off, so is your whole system, and that makes you more susceptible to illness. Everyone’s precise sleep requirements are different; you’ll know you’re getting enough if you feel rested when you wake up. If you’re not, and more overnight rest isn’t realistic, look for ways to sneak in some extra rest time during the day.
Enjoy the outdoors. Even when it’s cooler than you’d like, brief time outdoors can do plenty to lift your spirits and, in turn, your overall well-being. The fresh air and vitamin D from a bright, sunny day are free and easy ways to give your body a boost and help ward off illness.
Kickstart your healthy habits by visiting Softsoap.com .
Photo courtesy of Getty ImagesSOURCE:
Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women. Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals.
Wake Up Refreshed
Simple ways to begin your morning
(Family Features) Ready, set, go. Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women.
Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals. While these activities may require you to allow extra time, you may be pleased with the productive results.
Meditate. A practice that has been around for thousands of years may still be one of the best stress busters for hurried mornings. To start, find a place in your home that is free of noise and distraction. Practice sitting still, with eyes closed, and focus only on your breathing. Using deep, controlled breaths, try to steer your thoughts away from negative and stress-inducing thoughts.
Stretch. While the most health-conscious person may opt for a morning sweat-a-thon, working in some stretches can also be beneficial. When you awake, think about oft-used muscles and extend each one for 15-30 seconds.
Activate. Give your brain some fuel in the morning while also doing something nice for your mind. For example, journaling is a gentle way to ease into your morning and get your brain firing. If you can’t think of a topic, simply write down a few affirmations for the day, revisit a pleasant memory from your past or scribble down a goal for the week. Journaling can be an uplifting way to engage the mind and express gratitude for the day ahead.
Find more tips for starting your day on the right foot at eLivingToday.com.
Photo courtesy of Getty ImagesSOURCE:
(BPT) - As the clock strikes midnight on New Year’s Eve, millions of people vow to eat better, work out more and lead a healthier life.
But something is missing from this equation. While eating well and getting exercise are extremely important, too often people neglect the keystone of good health: sleep.
While few people like daily workout routines or kale salad, most everyone loves sleep. And a good night’s sleep loves you, too: It boosts mental and physical well-being.
With today’s stressful, highly caffeinated, screen-addicted lifestyles, millions of Americans do not get enough sleep. There are many reasons for this. A look at the 2017 Sleep in Review study by Sleep Number suggests that sleeping habits are highly individualized and need to be addressed on a case-by-case basis.
A look at the numbers
This year, more than 30 percent of Americans reported they slept worse than in 2016.
A big culprit here is television. Nearly half of all respondents said that television often cuts into their sleep. In fact, 24 percent of millennials and 14 percent of all Americans report that binge watching before bed prevents them from getting enough rest.
Nearly 70 percent say worry and responsibility are preventing them from getting the sleep they need. A racing mind keeps many Americans from getting rest, particularly among Gen Xers. Worries about taking care of others — aging parents or young children — can often lead to neglecting yourself.
However, putting your own self-care first is often the best way to care for others. Those who sleep well say they have a healthy balance of taking time for themselves and helping others that need them (39 percent versus 26 percent). Of course, if you’re having difficulty sleeping, this might sound easier said than done.
How do you get there? How do you achieve that wonderful, restorative eight hours of sleep?
There’s not one right way to do this, but according to the survey, there are several habits good sleepers have:
* Ditch the device: Forty-six percent of self-described "good sleepers" never or rarely bring a device to bed.
* Have a laugh: Those who sleep well are more likely to watch a comedy before going to sleep.
* Keep it cool: Forty-five percent say that cooling down the bedroom temperature is the No. 1 thing they do to improve sleep.
* Stay tidy: Those who make their bed every morning are less likely to struggle with sleep.
A good night’s sleep can mean the difference between having a wonderful or a horrible day. More and more Americans are realizing this. Over half (54 percent) of those surveyed are making "improving the quality of their sleep" one of their New Year’s resolutions, which is up 30 percentage points from 2014.
An individualized path to better sleep
In the past five years, millions of people have embraced software and technology that tracks their eating and exercise habits. These small devices give an individualized report that allows people to monitor their activity and adjust in a way that promotes good habits and health. Similarly, Sleep Number's SleepIQ technology(R) tracks your sleeping habits, and in the morning, it gives you a personalized report on how you slept, offering insights on how you might improve your sleeping habits.
Sleep is so individualized, and there’s no one right way to do it. The more you know about how you’re sleeping, the more you can learn what adjustments you should make to sleep better. Learn more about the latest in sleep tracking and adjustable comfort at sleepnumber.com.
When it comes to creating a healthy lifestyle, some recommendations are fairly simple, such as exercising regularly and eating right. However, many people may not know how much exercise they should get, which foods are the best choices or that there are other ways to take care of their bodies and minds. Start on the path to healthier living with these tips.
Simple Ways to Live Better
(Family Features) When it comes to creating a healthy lifestyle, some recommendations are fairly simple, such as exercising regularly and eating right. Many people, however, don’t know how much exercise they should get or which foods are the best choices. They also may not realize there are other ways to take care of their bodies and minds to promote better overall health.
Start on the path to healthier living with these tips from the wellness experts at Walgreens.
Get enough sleep.
Break bad habits.
To discover more ways to make healthy lifestyle choices, visit walgreens.com/nice.
Make Better Food Choices
Maintaining a healthy diet can be easier than you think if you make your eating habits a priority and know how to make smart food choices. For the best results, choose foods from all five major food groups with help from these tips:
Fruits and vegetables
Fats, oils and sweets
Photos courtesy of Getty ImagesSOURCE:
Interested in Publishing on Living Well IDEAS?
Send your query to the Publisher today!