April’s Tuesday Nutrition Talks have taught us some easy actionable steps for naturally increasing our energy – who couldn’t use more pep in our step?!
We started with optimizing our sleep. It’s no surprise that sleep is a very important key to health and longevity. It promotes recovery, balances hormones, decreases stress, and so much more. Studies show that a quality 7 hours of sleep each night is sufficient for most adults. But how do we get that 7 hours?!
▪️set a bedtime and stick to it as much as possible – studies show that going to bed and waking up around the same time every day allows your body to fall into a natural rhythm.
▪️finish eating within 2 hours of bedtime – give yourself enough time to digest your food, otherwise energy will be lost to that instead of allowing yourself to naturally wind down.
▪️️use a white noise machine – this is completely personal preference, but there’s a reason people find comfort in the sounds of rain on a tin roof.
▪️keep the room cool
▪️utilize a weighted blanket
▪️limit screen time and use blue light blockers – staying glued to your screens, or scrolling while in bed doesn’t allow your brain to chill out and prepare for sleep. Try leaving your cell phone across the room at least 1 hour before bed and see if you sleep more sound throughout the night.
▪️make kids run four laps around the house to wear them out (kidding…but really?)
Week two we highlighted the impact of eating nutrient dense foods on our energy levels.
Your diet plays a pivotal role in your energy throughout the day. Include a variety of nutrient-dense foods in your meals, such as fruits, vegetables, lean proteins, and whole grains. Avoid excessive intake of ultra-processed foods and sugars, as they can contribute to energy crashes. When in doubt, use the plate method!
▪️1/2 plate veggies
▪️1/4 plate starchy carbohydrates
▪️1/4 plate lean protein
The more nutrient dense our foods are, the more stable our energy will be throughout the day! Not only that, but we’ll be less hungry, perform better in the gym, have more successful bowel movements and clearer skin!
Week three’s focus was moving your body.
Where do you find motivation for fitness when you’re really not feeling it?
Truth is, motivation won’t always be there. Stay focused on the long-term goal ???? increased energy and feeling [BETTER]
▪️Aim for at least 30 minutes of activity a day.
▪️Start your morning with a short walk in the sunshine where permitted.
▪️Prioritize Strength Training and Cardio.
▪️Go for a short walk after meals.
▪️Schedule your gym sessions like they’re important meetings with your boss. Scheduling them into your day ahead of time will cause them to become a habit that you just do without thinking.
Week four is all about hydration! Did you know that dehydration can cause more than just thirst?????
Dehydration can cause reduced cognitive function and mental and muscle fatigue. Drinking adequate amounts of water plays an important role in performance, recovery and reaching weight loss goals.????
Aim to drink around 80 ounces of water per day. ????Pro Tip: drink 1 full glass every time you eat – habit stacking!
Tips for Drinking More Water:
▪️Find a water bottle/mug you like to use daily
▪️Fill up the bottle/mug first thing in the morning
▪️Carry your bottle/mug with you, so water is always available
▪️Drink with a straw
▪️Add ice
▪️Flavor it with fruit!
Week Five: BONUS WEEK! Get Outside????️
There’s a reason people feel refreshed and happy after spending time on the beach, around the lake or hiking some beautiful scenery.
Fresh air and sunlight can have a positive impact on your energy levels and mood!☀️ Soaking up the sun’s rays early in the day for a short 10-15 minutes will increase your Vitamin D levels. Why is this important?! Vitamin D:
▪️increases intestinal absorption of electrolytes
▪️aids in preventing bone loss
▪️modulates cell growth
▪️reduces inflammation in the body
Take short breaks to step outside, go for a walk, or simply enjoy nature. This can help rejuvenate your mind, body and spirit. Did we just give you the green light to take a beach trip?! Sure did. ????♀️
