- Eat a lot of whole foods, especially veggies and greens to increase your energy and build your immune system. Whole foods contain a high amount of nutrients, including vitamins, minerals, antioxidants and phytonutrients. This is food that your body knows what do to with and can really use; real nutrition that will feed the body at the cellular level to give you energy and stamina. (P.S. many whole foods also contain fiber, which is very important for digestion).
- Drink plenty of water, from 8 to 12 glasses (8 oz) per day. Our bodies are about 60% water, and almost every system in our body needs water to function properly. Water keeps our muscles energized; helps our body get rid of toxins that can zap our energy; helps to dissolve minerals and nutrients and transports them to the cells where they are needed; and it can help keep our blood sugar balanced, giving us energy. Drinking enough water to avoid dehydration is very important, especially in hot climates, as dehydration will totally zap our energy.
- Get physical exercise every day. Exercise can benefit your health in many ways including weight loss, increasing bone density and improving mood. Studies also show that a regular exercise routine can help increase energy in several ways. More oxygen and nutrients are sent to your tissues when you exercise, which increases your energy level. Exercise helps your cardiovascular system by encouraging your heart and lungs to work more efficiently, which in turn gives your body more energy. Besides having more energy to do all the things you want to do – your muscle tone will improve and your endurance will get a boost! Make healthy body movement a part of your day – walking, cycling, jogging, tennis, swimming, playing with the kids or grandkids – whatever physical movement makes you happy!
- Eat balanced meals and snacks every day to maintain good energy. To be considered ‘balanced’, meals and snacks need to have protein, good quality carbohydrates, fiber, and good fats. Protein is necessary for our body’s growth and maintenance, is an important building block for our tissues, and helps our food digest slowly so that our blood sugar stays balanced. Fiber, either from protein sources such as nuts and/or from carbs such as veggies and fruit, is important for good digestion and it also helps food digest slowly. Good carbs are generally from whole foods (fruits and veggies), which contain fiber, vitamins, minerals and nutrients that our body requires to function properly. Our body needs good fats to maintain healthy organs and have enough energy. Some sources of good fats are olive oil, flaxseed, walnuts, avocados, seeds and coconuts. When we eat whole foods and have balanced meals every day, we will have optimal health and great energy to do all the things we love to do!
- Get enough sleep. While the exact amount of sleep required varies for each individual, adequate sleep is very important. We need to get enough sleep so that our bodies will be able to produce growth hormones, repair cells, build muscle mass, and so that all our systems will function properly (such as nervous system and the immune system). The right amount of sleep can improve our quality of life, our cognitive functioning, as well as our mood and behavior.
- Significantly reduce or totally eliminate refined foods from your dietary lifestyle. Highly refined foods are food substances that fill our tummies, but leave us nutritionally starving. They are nutritionally empty, and actually rob us of our vitality, energy and wellbeing. It is being proven more and more that approximately 80 – 90% of degenerative disease can be avoided by having a healthy, nutritionally balanced diet and a healthy lifestyle that also includes regular exercise. In many cases, degenerative disease can even be reversed! Eating whole foods, fruits, vegetables, healthy fats and healthy proteins will build your health!
- Take steps to reduce and/or manage the stress in your life. With our hectic lives, it’s not always possible to eliminate stress. Sometimes the best thing we can do is learn techniques to reduce or manage the stress, so that it doesn’t have such a negative impact on us. Here are 5 ideas that could help:
- set aside a daily meditation time to help you relax and connect with your spiritual center
- schedule time every day for physical exercise
- eat plenty of whole foods and foods that are high in antioxidants, which help neutralize free radicals in our body (caused by stress)
- join a yoga class for fitness and relaxation
- spend quality time with family and friends – the people in your life that are closest to you.
Are you looking for guidance to make healthy lifestyle changes, reverse pre-diabetes, or take your current healthy lifestyle to the next level? Contact me – I can help!
Copyright © 2014 Cathy Ormon – All Rights Reserved