Finding ME Finding YOU Finding WHO

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Energy Boost Tip of the Day: Grab a Latte Friday!

Treat yourself to a caffeine boost with the power of protein by adding a little milk to your java! Low-fat latte with an ounce of almonds is a winning combination to beating fatigue.

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Energy Boost Tip of the Day: Get Moving

Finding time to exercise can seem impossible most days. Just 10 minutes of physical activity can keep the engine revving for up to 2 hours! If you get an hour for lunch try to devote the last 20 mins to take a walk around the building. If you only get thirty minutes try walking to the farthest end of the building or parking lunch to eat. If you work close to home or a gym tryout a 30 minute routine before you eat.

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Energy Boost Tip of the Day: Stretch it Out

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Energy Boost Tip of the Day: YouTube Mental Health Break!

My personal favorite! That’s right been sitting at a desk all day take a quick 5 (minutes) watch your favorite wacky animal video. A good laugh can get you pumped up!

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Energy Boost Tip of the Day: Protein Load

Protein and Calcium are key to fighting off fatigue. If you not a morning person like me sometimes making a protein conscious breakfast is the last thing on your list of things to do in the morning. Here are some quick tips to still get your protein in…for breakfast and a snack!

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Energy Boost Tip of the Day: Clean out your Gut

Some researchers say that your energy levels are tied to your gastrointestinal tract, if you’ve been feeling tired or bloated lately you may want to try out these clean your gut ideas:

ALSO, don’t forget to drink your 8 glasses of water a day!

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Food and drink to avoid (or at least eat in small moderation!)

Another way to fight your prolonged fatigue would be to avoid a number of foods that can result in tiredness:

Processed foods - If your diet consists mostly of processed foods you may also find your levels of tiredness increase as compared to a diet     consisting of fresh fruit and vegetables. Many prepackaged foods contain high levels of sodium and sugar so it is worth reducing these in your diet.

Caffeine - Caffeine, found in coffee, cola and energy drinks acts as a     stimulant and can improve the feelings of alertness, and counter the     effects of fatigue. However, regular consumers may experience lower levels of alertness if they don’t consume enough caffeine. On the other hand, non-regular consumers may experience the adverse effects of irritability and headache if they have too much caffeine. Cutting back on caffeinated drinks can help stabilize your energy levels to help you feel better.

Refined carbohydrates - Refined carbs such as white flour and sugar add little nutritional value to your diet. Instead, choose complex     carbohydrates and whole grain foods to ensure your body gets the nutrients it needs.

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Sweet Potato & Green Bean Salad Recipe

http://thepigandquill.com/2013/06/11/sweet-potato-green-bean-salad-with-maple-mustard-dressing/

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Consuming the Right Amount of Water

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Whether your tiredness is a product of medical, lifestyle, or psychological conditions most healthcare providers will recommend a healthy diet and exercise as a solution. Therefore, it is well worth considering the role of nutrition as a solution to or cause of your tiredness. 

Combating Tiredness:

1. Eat a balanced diet of all the main food groups - starchy foods, five portions of fruits and vegetables, dairy and protein - is considered essential to help combat tiredness in the long-term. 

Energy Boost Tip: For Breakfast or a snack try…

Cereal with yogurt and fruit.

Whole grain bagels with cheese.

Scrambled eggs on toast with fruit.

Porridge with raisins.

Sliced hard-boiled eggs in whole wheat pita bread.

Whole grain toast with peanut butter and fruit.

(A good blend of protein and carbohydrates should do the trick! Don’t be afraid to add some healthy unsaturated fats such as avocados, canola oil, olive oil, and nuts.)

2. Drink plenty of water  - is essential as dehydration will result in tiredness. 

Energy Boost Tip: add a slice of fresh lemon. 

Water Tracker Resources:

http://www.creative-calendars.com/water-tracking-charts/ (printable) http://www.culliganwater.com/residential/resources/drinking-water-apps/ (apps)

3. Eat at regular times - helps to keep your blood sugar levels steady for longer periods, which keeps tiredness at bay. **Be cautious of consuming quick energy sources such as a chocolate bar or other sugary snacks - the increased blood sugar levels quickly dip often resulting in feeling more tired. 

Energy Boost Tip: Never skip a meal and focus on slow burning starches such as oats, wholegrain breads, rice, pasta and breakfast cereals to provide a slow gradual energy release, as well as a good dose of nutrients and minerals.

Food List Resource:

https://healthyeater.com/carb-protein-fat-rich-foods

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Lose weight the healthy way

Sometime we find ourselves with a few extra pounds. It happens! Don’t panic and try starving or extreme dieting yourself. Lose weight the healthy way. It might take you longer but the effects last longer and your body will thank you for it. 

http://www.cdc.gov/healthyweight/losing_weight/

http://www.calculator.net/calorie-calculator.html

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Know your BMI

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Causes of Tiredness

There are medical (thyroid, diabetes, anemia...just to name a few), lifestyle (too much caffeine, not enough rest or exercise, unhealthy diet), and psychological (depression and anxiety) causes of tiredness. SPECIAL NOTE: For those of you concerned about losing and/or are currently losing weight – following healthy weight loss guidelines is very important – losing too much weight can actually led to feelings of tiredness. Being underweight (or overweight) can cause your body to work harder to complete everyday activities. For example: persons who are underweight experience decrease muscle strength and lack the appropriate nutrients to promote growth and normal body function – all of which lead to feeling of tiredness. 

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Why do I feel tired all the time?

Have you been asking yourself this question lately? It could be because of long working days or too many late nights out and your answer may be a good night’s sleep and some YOUtime. For others the cause and/or solution is a lot more complex with no clear link between cause and effect. It is important to understand the various causes and relationship to tiredness, as well as, how to manage, in order to reduce the effects tiredness may be having in your life. Throughout the course of this month I will be providing you with facts and tips to help you manage feeling tired. NOTE: If you have been experiencing prolonged feelings of tiredness which have led to weight loss, change in bowel habits, or extreme thirst. Please consult with your medical provider.

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