Here are a few food and exercise tips to help increase your energy throughout the day:
1. Increase your Magnesium Intake
Eating a balanced diet can help ensure your vitamin and mineral needs are met. But if you still find yourself tired all the time, you could have a slight magnesium deficiency. To make sure you're getting enough magnesium:
• Add almonds, hazelnuts & cashews - grab 10 or 12
• Increase your intake of whole grains, particularly bran cereal (really enjoying Nature’s Path Flax Plus Multigrain flakes lately)
• Eat more fish, especially halibut.
2. Take a walk – even if it’s only 5 minutes
While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity -- particularly walking -- increases energy.
3. Don't Skip Breakfast
Studies show that people who eat breakfast report being in a better mood, and have more energy throughout the day.
4. H20
You may already know that it's easy to confuse signals of hunger with thirst but did you know that thirst can also masquerade as fatigue? Sometimes, even slight dehydration can leave you feeling tired and lethargic.
• Keep a glass bottle of water in your fridge. Make it as easy as grabbing a beverage out of the fridge.
• Don’t forget about sparkling water. I’m a big fan of mineral water and club soda.
5. Less Sugar
The key here is keeping blood sugars balanced so energy is constant. When you're eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy. But, that's followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out. Do that enough times a day, and by evening you're feeling exhausted.
6. Pushups or Squats
If you work on the computer it can feel like your body falls asleep. When I work on the computer I often set a timer for around 15-20 minutes. When it goes off I force myself up to walk around, stretch or do a set of 10 or 12 pushups or squats. Gets your blood flowing and wakes you up.
7. Have a Power Snack
Power snacking is more than just eating between meals. Choose a treat that combines protein, a little fat and some fiber — like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts. The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last.
8. Make It a Latte
Pair a quick caffeine hit with the sustaining power of protein by having a low-fat latte instead of just a cup of coffee. All that milk turns your java into a protein drink. Combine it with an ounce of almonds - the healthy fat will really tide you over.
Putting it into practice: Start by choosing 1 of the 8 tips above and adding it this to your daily routine for a week!