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How to Maximize Your Energy.
All Day, Every Day
by Susie Michelle Cortright of momscape.com
We all know an Energy Queen. She not only makes an entrance, she bursts through the door. Her vitality is contagious, and she buzzes with energy even when she's sitting down with a cup of tea and the newspaper.
So what's her secret? The truth is, her energy levels (and yours) are closely correlated with simple lifestyle choices she makes each day. Here, six tips for juicing it up...
Number One: Eat for Energy
Many moms are surprised by the extent to which their mood is linked to their diet. Start off right with a good breakfast of complex carbohydrates and low-fat protein. Watch your fat intake, as well as your meat consumption, since meat takes more energy to digest.
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When you need a pick-me-up during the day, opt for fruits and vegetables to deliver a low-fat, high-fiber alternative to the vending machine choices. Raw carrots and sugar snap peas, for example, provide a crisp, satisfying crunch and won't zap your energy.
The best way to determine how your food affects your mood is by keeping a food diary. Record what you ate, when, how much, and whether your batteries felt charged or drained. (See "Eating for Energy")
Consider taking a nutritional supplement with B vitamins to aid your energy levels. If you aren't pregnant or nursing, you might want to look into herbal supplements, as well. Both varieties of ginseng (Panax and Siberian) have a reputation for energy enhancement. Ginseng can be taken on a daily basis, say experts, but exercise caution. Possible side effects include breast tenderness and high blood pressure. (For more information on the benefits and cautions of herbal supplements, see "Herbs for Health.")
Number Two: Avoid Energy Zappers
We might look to foods containing sugar, caffeine, and alcohol to help us perk up, but these snacks often have the opposite effect. Sweet snacks can actually create surges and dips in blood sugar, which can make you feel more lethargic.
Just one cup of coffee can help keep you energized for up to six hours, but caffeine can trigger a cycle of fatigue by interfering with REM sleep. And alcohol poses a double whammy; it causes the body to lose nutrients, and it warps sleep patterns.
Instead of caffeine or alcohol, drink water. Water has wonderful restorative properties. (Avoid heavy water intake just before bed to avoid midnight trips to the bathroom, which can interfere with sleep patterns, too.)
Number Three: Sleep
Are you getting enough sleep? Find out by keeping a sleep log (perhaps in the margin of your food diary). Record your energy levels in association with different sleep schedules. A regular sleeping routine typically results in a more sound snooze.
As moms, of course, our sleeping schedules are never completely under out control, but at least you'll have a goal to strive toward.
Number Four: Exercise
Although it may seem counterintuitive, exercise energizes. It causes a rise in blood sugar, metabolism, and circulation, while triggering the release of adrenaline and endorphins. The energy boost from exercise lasts for hours.
Exercise also improves the quality of sleep, making it easier to drift off at night (or after 2 a.m. feedings).
In addition to regular exercise, find ways to relax and unwind each day. Practice your daily soul snacks.
Number Five: Challenge yourself
It is the everyday, tedious work that zaps our strength like the bigger, more daunting tasks never could. Don't let yourself get bored. When your mind is challenged, you'll naturally have more energy.
Make a to-do list each night before you go to bed, and review it with your morning coffee. With so much on your agenda, you won't have time to think about crawling back into bed for a nap.
Number Six: Share your energy
Surround yourself with energetic people. Create a cycle of positive energy.
Eating for Energy: The Link Between Your Food and Your MoodHerbs for HealthHealthy Eating for Life
Susie Michelle Cortright, a freelance writer and full-time mom with a diverse background in fashion modeling, broadcast journalism and public relations. Susie lives in a small village near Breckenridge, Colorado, with her daughter, Cassidy Grace, and husband, Tyler. She is also the editor of Momscape.com, An online magazine devoted to nurturing you in all of your roles.
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