Tips for an Immediate Energy Boost

Beth Romanski

Energy is often something lacking this time of year, which is why I made this video clip offering two ways to increase your energy immediately! To aid in the quest for more energy, I’ve asked Beth Romanski to offer some tips. Below is her guest blog on the topic! Happy New Year!

After a busy (often stressful) holiday season filled with decadent foods and schedules that interfere with regular exercise, about half of the U.S. population sets a New Year’s Resolution to “lose weight” in the upcoming year.  How many times have “lose weight” or “get healthy” topped your resolution list?  This year, why not reframe your old ways of thinking and set a more positive resolution to take specific actions to increase your energy instead?  In doing so, a better outlook on life and natural weight loss may be a result of your efforts!

I have an extremely busy schedule just like many of you, but I find people often ask me how I manage to have so much energy to accomplish everything I do without running out of steam, which is why I have been asked to write as a guest for Sylvia’s monthly column.   Today I am going to share one of my best “secrets” with you so you can feel the same way and have more energy right away!

Many of us are well aware of broad-spectrum activities or habits that are beneficial to incorporate into our lives that will increase our energy levels:  regular exercise, adequate rest, stress-management techniques, choosing to do what you love in work and “play,” interacting with positive people, etc.  but it is hard to make all of these a priority and many of them take time.  So what can you do RIGHT NOW that will give you the energy you need to make it through your hectic day?  The answer is not another cup of coffee, diet soda or sugary snack.

As Health & Wellness Coach, I find that many people overlook the true value of food and what it can do for our bodies. Nutrition is one of the most powerful tools we have to be healthy, but sadly one that is usually put on the back burner when our lives become increasingly overscheduled.  However, our energy levels are directly connected to the foods that we eat!

When do you hit your typical slump?  Some people wake up feeling exhausted and can barely get out of bed in the morning.  If you eat lunch at noon, by 3 pm your body typically has digested food from lunch and your energy levels may be low, but you still need to finish the report for your boss, pick up your kids from school, feed them a snack, take them to soccer practice and attend a work holiday function later that evening.  So what can you do to make it through this type of hectic day with energy to spare?

The two most common culprits to lagging energy are skipping meals and choosing the wrong foods.  With that being said, I am going to provide you with more specific tips to help you increase your energy through the simple power of nutrition!

Beth’s: 

• Eat breakfast!  Not only does eating breakfast within 30 min. of waking jump-start your metabolism, but it gives you an increase in energy throughout the day.  This meal does not have to be complicated.  There are many portable breakfast ideas that eliminate excuses for avoiding this top energy tip.  (For those of you who are trying to lose weight, numerous studies have Top Tips for an Immediate Boost in Energy shown that breakfast-eaters weigh less than people who skip a morning meal, so that is even more motivation for you to get started.)
• Don’t skip meals!  Instead, eat several smaller meals at regular intervals every 3-4 hours through day.  I know this sounds impossible with a busy schedule, but your body will thank you and you will soon have more energy as a result.  If this is something you do not currently do, set a goal to not skip meals/snacks just one day at a time, then work your way up to making this a regular practice.  My biggest tip to make this happen is to plan ahead.  Take a look at your schedule for the upcoming week and plan when you will be most susceptible to skipping a meal.  If you are on a diet (which I view as a four letter word but that topic could be a whole other column) you still need to eat regularly to keep your metabolism going and your energy levels high.

• Choose the right foods in the right combinations.  When I work with clients, this is what we focus on the most initially as the key to immediate results.  This tip can be broken down into more specific recommendations below:

• Don’t shun carbohydrates!  With all the conflicting information out there, carbs have gotten a bad rap.  “Good” carbs are complex with fiber such as whole grains, steel cut oats, legumes, lowfat plain yogurt, sweet potatoes, fruits, are easily converted to glucose slowly which our body can use efficiently for fuel and which gives us energy that is long-lasting.  Processed carbs void of nutrients and fiber will be converted to glucose quickly so your body is not able to use all the sugar in your system at once which is why they are easily stored as fat.

• The best combination for increased energy levels for every meal and snack is to include foods that contain complex carbohydrates, fiber, low fat protein and “good” fats.  Don’t worry about specific ratios; just try to get in all the categories (many foods contain more than one).  In addition to including complex carbs, protein takes longer to digest which gives you energy for longer periods of time.  “Good” fats are also important for satiety and absorption, but if you eat food with too much fat at once your body will feel sluggish.  Sugar is also a tempting energy-boost, but the “crash” that follows the “high” sets you up for the energy slump you are trying to avoid.

• Examples of basic foods that are known for increasing energy naturally are:
  • Apples and other High-Fiber Fruits (Berries, Oranges, Under-Ripe Bananas)
  • Broccoli and other Cruciferous Green Vegetables
  • Eggs
  • Salmon
  • Avocadoes
  • Whole Grains like Oatmeal, Barley, Farro and Quinoa
  • Leafy, Dark Green Vegetables like Spinach, Kale, Arugula, Swiss Chard
  • Sweet Potatoes and other Root Vegetables like Turnips, Carrots, Pumpkin
  • Raw Cashews
  • Raw Almonds
  • Plain Low fat Yogurt or Greek Yogurt (sweeten with agave and fresh fruit if needed)
  • Low fat Cottage Cheese
  • Dried Fruits (natural without added sugars or preservatives)
  • Beans/Legumes
  • Organic Green Tea
  • “Super foods” like Maca, Chia seeds, Flaxseeds, Gogi Berries, Bee Pollen

• Stay hydrated!  I do not mean with coffee, energy drinks, or diet sodas.  Water is the most natural beverage available and it is crucial to our energy levels because it is necessary for life and the functioning of our cells and organs.  My tip is to always carry a BPA free or glass water bottle so that you are never without a refreshing beverage when you need it most.  If you do not like the taste of plain water, add fresh lemon, lime, berries or natural seltzer.

• Consider high quality supplementation.  I am a proponent of getting most of our nutrients from “real” food; but in today’s stressful world with increased exposure to toxic substances supplementation can be important.  If you have a poor diet, I recommend taking a high-quality multivitamin daily.  I personally take an Isotonix OPC3, which is a powerful natural supplement providing loads of antioxidants that promote reduced inflammation which gives me increased energy.  Not all supplements are created equal, so feel free to contact me or talk with a holistic practitioner to discuss supplements that are best for you.

I suggest you put this “tips” list on your fridge or desk so you can see it every day.  I encourage my clients to set small, realistic and achievable goals each day/week, which is often much more effective than large “resolutions” that typically fail. Therefore, if you are not doing any of these things yet, my recommendation is to start with one tip you think is most realistic to incorporate into your current lifestyle and do your best to reach that goal a week at a time before moving on to another.  If needed, try this with a friend, coworker, or Health Coach for additional accountability and motivation.

In closing, we must start making ourselves a priority before we can take care of others and that includes making nutrition a priority/non-negotiable.  Even Michelle Obama recently said in an interview with Barbara Walters on ABC that she makes sure that she puts herself first so that she can be her best self and serve others.   If the First Lady can do it…so can you!

Beth Romanski is a Certified Health & Wellness Coach specializing in personalized nutrition plans and healthy weight loss programs for men, women, kids and families.  For more information, or with questions about your individual healthy lifestyle goals, please contact Beth at 717.473.3913, beth@myhealthytransitions.com or visit her website at www.myhealthytransitions.com.  As a special offer for readers or Launching Lives, please contact Beth for a free health assessment and a free hand out with the top tips for increasing energy immediately with a grocery shopping list, sample daily meal plan and sample recipe including all the energy-inducing foods!

The #1 Drain on Your Energy

It’s the holiday season and many are feeling overwhelmed with tasks, gatherings, and other commitments.  Some may feel zapped of energy and perhaps even burned out.  Are the holidays to blame? This YouTube video reveals the answer by identifying the number one drain on our energy.

I’d like to identify some criteria for determining if something is a drain on your energy.

The task, project, or activity does not align with your personal core values. Do you know what your core values are? Perhaps you want to take some time to evaluate your values, priorities, and vision to help you gain clarity and direction. Once you know your core values, make sure that all of your activities align with those values. If they don’t, then reconsider them.

The activity does not feed your soul. There is such a thing as soul food, and that’s doing things that truly give you joy. For some people, it’s as simple as doing something that gave them joy as a child, such as riding a bike, building sand castles, or painting. Figure out exactly what makes you feel happy, and gear your activities to that.

The activity does not allow you to feel like you are making a meaningful contribution. Stimulation and challenge are what make us feel accomplished, and thus, give us energy. Signing papers, filing, and paying bills is a responsibility, but make sure that you don’t spend an entire day doing these kinds of mundane tasks.  Find at least one project or activity that you can do to contribute meaningfully each day.  This will help to stimulate your brain, make you feel good, AND increase your energy.

The activity does not help you to be more productive and efficient. Are you feeling stuck? Do you start tasks and get easily distracted? If you are struggling to get focused on a task, simply eliminate some of the distractions around you. If you are working on a computer and are tempted to look at Facebook or other websites, try disconnecting your Internet connection for a short time. You’ll eliminate the distraction and get back on task quickly.

The activity is a repetitious time waster. There are tedious tasks that must be completed; however you need to decide if this activity is worth YOUR energy or if you can delegate it so you can focus on what you do best. This is similar to making meaningful contributions mentioned above.  If there are minor tasks, such as researching phone numbers, paying bills, or editing correspondence, delegating those will enable you to move on to more energizing tasks.

The activity takes you away from what is truly important to you.  Can activities of little importance be outsourced? Do they actually need to be done? Take time to answer these questions, and be honest with yourself about the answers.

The activity makes you feel tired and dull.  These activities are a drain.  Whatever you find to be mundane activities will drain your energy levels quickly because you likely aren’t stimulating your brain and feel like you could be doing something else. See if there is a way to delegate these tasks or deal with them in short segments.

The activity is highly frustrating and/or stressful. These activities are likely going to end up falling into the meaningful contribution later, but right now they are frustrating and stressful. Take a break, do some of the mundane tasks and let your brain rest, or go to lunch. The time you take away from the task will help to clear your head and allow you to refocus on the task at hand.

The activity does not use your best talents and skills.  Unquestionably, these are the tasks and activities to delegate.  Hopefully, you’ve surrounded yourself with a great team and each member of that team has a different set of skills. Find the person who excels at these tasks and make it his/her responsibility. This will free up your time and also allow that other person to feel useful.

My name is Amanda… and I am a Millennial!

The following is a guest blog from Amanda Harrison. For more information about Millennials, you can preview videos on my YouTube channel.

My name is Amanda… and I am a Millennial!

I sound proud to say that… but that wasn’t always the case. As a female and as a mother from the Millennial group, I’ve had to break down preconceived notions about who I am. There are those who assumed that I had a poor work ethic. And there are others who assume that because I am a mother, that I cannot do my job as well as someone without children.

We all make decisions on our lives – some good and some bad. What’s essential is that we take responsibility for all of these decisions and work to overcome the notion that a ‘bad decision’ is a reflection of us. Rather, I think poor decisions are learning experiences and they make us who we are: human. Even more important, that we become better people because of our life experiences.

There are some that assumed that because I had children at a young age, that I would never amount to anything — that I would never achieve what I originally intended with my life.

But they were wrong.

I graduated both high school and college with honors – all while working and raising a family. And I now have a rewarding career in the marketing field.

There are times when I’ve been tight-lipped about the fact that I’m a mother. I wanted to be viewed as a smart, strong, independent woman. I want people to see me as someone who will get the job done well, someone who others can depend on, and someone who goes above and beyond.  I only need to be encouraged and accepted, not discounted.

I have excelled in life because I have a passion for what I do. And I hope to be living proof that just because someone may misstep, does not mean they fall from their path.

As a Millennial, I know what I am capable of and I have seen what others are capable of. Generation Y works differently than any other generation. We are strong-willed and we think outside the box. We know how to take a project and run with it. We wish to be part of a greater whole.

My name is Amanda… and I am a PROUD Millennial!