Denise's Daily Dozen by Denise Austin
Authors: Denise Austin
Tags: Fitness, Health, Health & Fitness, Diets, Weight Loss, Reducing diets, Exercise, Fitness & Diet, Diets & dieting, Consumer Health
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Here, some of my favorite ways to feel revived and refreshed.
1. Research shows that the scents of citrus and peppermint can make you feel more energized and alert. Light up a lemon- or mint-fragranced candle, rub on orange or peppermint lotion, or sip some citrus or peppermint tea.
2. Breathe. Taking some long deep breaths is a simple way to give yourself an energy boost no matter where you are. Try inhaling for the count of three and exhaling for the count of three. Repeat several times.
3. Good posture also has an impact on your energy level, because how you sit affects how much oxygen can flow through your body. For example, if you sit at a desk all day, often by 3 PM your shoulders are hunched forward and your back is rounded. With that kind of slouched posture, your breathing tends to be shallow—and that means less oxygen is flowing through your body and to your brain. No wonder you’re tired! On the other hand, having good posture helps increase your lung capacity, which leaves you feeling more alert. So sit up tall, stretch your arms out to the sides, and look up to the ceiling as you lean slightly back, open your chest, and do the deep breathing recommended above.
4. One of the first things I do when my energy is fading is to drink water. Every cell in our bodies needs water to function at its best, so it makes sense that being dehydrated may slow you down. Grab a bottle of water when you need a lift. (For ideas on how to spice up your H 2 O and make it more appealing, see page 92 .)
5. One of the most important ways to keep your energy up throughout the day is to keep your blood sugar level stable. That’s why I never go longer than three to four hours without eating (and why starvation diets leave you feeling exhausted). Even if it’s just something small—a handful of almonds, some yogurt, or an apple—it will keep your metabolism going strong and give you the energy you need to get through your busy day.
6. Always eat breakfast. This is along the lines of not going too long without eating. When you wake up in the morning, it’s likely been at least eight hours since you’ve eaten—in fact, the word breakfast really means to “break the fast”—so your body needs some fuel to give it a kick start. Skip breakfast and you’ll start your day behind the eight ball and be starving come noon.
7. Skip the sugar. When you’re exhausted, it’s easy to reach for a sugary snack like cookies or candy thinking it will give you the boost you need. At first it does increase your blood sugar level, so you do feel a little better. The problem is that soon enough, your blood sugar level falls drastically and you’re back to feeling wiped out again. Instead, eat plenty of protein and carbs, because this combination keeps your energy up and leaves you feeling full longer.
8. Get enough vitamin B 6 . This nutrient is necessary for a variety of functions in the body such as protein metabolism and proper functioning of your nervous and immune systems. It also helps keep your blood sugar levels stable, which, as I mentioned earlier, is critical if you want to feel alert and wide-eyed. Look for foods that contain B 6 , including fortified cereals and oatmeal, baked potatoes (make sure to eat the skin), bananas, garbanzo beans, and chicken.
9. This may sound obvious, but getting enough rest is key. I’m a big believer in getting seven to eight hours of sleep a night—if you’re not rested, you’ll feel worn out before your day even starts. (See page 141 for tips on improving your sleep.)
10. Eating spinach is another one of my personal energy-boosting tricks. (Yes, Popeye was on to something when he professed his love for this green, leafy vegetable!) It’s a rich source of some amazing nutrients like iron (something most women don’t get enough of), folic acid, vitamins A, C, E, and K, magnesium, calcium, and an array of antioxidants. I love it in a salad, lightly steamed, or added to a wrap or sandwich.
11. Rub your
1. Research shows that the scents of citrus and peppermint can make you feel more energized and alert. Light up a lemon- or mint-fragranced candle, rub on orange or peppermint lotion, or sip some citrus or peppermint tea.
2. Breathe. Taking some long deep breaths is a simple way to give yourself an energy boost no matter where you are. Try inhaling for the count of three and exhaling for the count of three. Repeat several times.
3. Good posture also has an impact on your energy level, because how you sit affects how much oxygen can flow through your body. For example, if you sit at a desk all day, often by 3 PM your shoulders are hunched forward and your back is rounded. With that kind of slouched posture, your breathing tends to be shallow—and that means less oxygen is flowing through your body and to your brain. No wonder you’re tired! On the other hand, having good posture helps increase your lung capacity, which leaves you feeling more alert. So sit up tall, stretch your arms out to the sides, and look up to the ceiling as you lean slightly back, open your chest, and do the deep breathing recommended above.
4. One of the first things I do when my energy is fading is to drink water. Every cell in our bodies needs water to function at its best, so it makes sense that being dehydrated may slow you down. Grab a bottle of water when you need a lift. (For ideas on how to spice up your H 2 O and make it more appealing, see page 92 .)
5. One of the most important ways to keep your energy up throughout the day is to keep your blood sugar level stable. That’s why I never go longer than three to four hours without eating (and why starvation diets leave you feeling exhausted). Even if it’s just something small—a handful of almonds, some yogurt, or an apple—it will keep your metabolism going strong and give you the energy you need to get through your busy day.
6. Always eat breakfast. This is along the lines of not going too long without eating. When you wake up in the morning, it’s likely been at least eight hours since you’ve eaten—in fact, the word breakfast really means to “break the fast”—so your body needs some fuel to give it a kick start. Skip breakfast and you’ll start your day behind the eight ball and be starving come noon.
7. Skip the sugar. When you’re exhausted, it’s easy to reach for a sugary snack like cookies or candy thinking it will give you the boost you need. At first it does increase your blood sugar level, so you do feel a little better. The problem is that soon enough, your blood sugar level falls drastically and you’re back to feeling wiped out again. Instead, eat plenty of protein and carbs, because this combination keeps your energy up and leaves you feeling full longer.
8. Get enough vitamin B 6 . This nutrient is necessary for a variety of functions in the body such as protein metabolism and proper functioning of your nervous and immune systems. It also helps keep your blood sugar levels stable, which, as I mentioned earlier, is critical if you want to feel alert and wide-eyed. Look for foods that contain B 6 , including fortified cereals and oatmeal, baked potatoes (make sure to eat the skin), bananas, garbanzo beans, and chicken.
9. This may sound obvious, but getting enough rest is key. I’m a big believer in getting seven to eight hours of sleep a night—if you’re not rested, you’ll feel worn out before your day even starts. (See page 141 for tips on improving your sleep.)
10. Eating spinach is another one of my personal energy-boosting tricks. (Yes, Popeye was on to something when he professed his love for this green, leafy vegetable!) It’s a rich source of some amazing nutrients like iron (something most women don’t get enough of), folic acid, vitamins A, C, E, and K, magnesium, calcium, and an array of antioxidants. I love it in a salad, lightly steamed, or added to a wrap or sandwich.
11. Rub your
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