Get Energized!

By now, just about everyone I know in the Northeast is pretty tired and sapped of all energy because we are so tired of the Winter season.

Spring is still a couple of weeks off and although the clocks have sprung ahead and the temps are warming up, there's still snow on the ground depending on where you live, and our bodies still feel like they need to be cocooned.

What are some things we can do to stay heart healthy and energetic as we wait for the anticipated Spring season?

Here are a few I'm trying as recommended by an article I saw via my FitBit:

• SLEEP!  Try to get at least 7 hours of sleep each night.  This is tough for me as I tend to go to bed by 10:30 (because before that, I just can't get to sleep!) and I wake up at 5:30 to get ready for work.  Because my morning routine involves some meditation time and usually some yoga stretches, it's important I stick to this routine.  So I usually average 6 hours and 45 min of good sleep.  It's rare that during the work week I can get 7.  But on average, I do try.  The recommended number for healthy adults is 7-8 hours of sleep.  Things to avoid:  caffeine in the later part of the day; no electronics after a half hour before your bedtime; no working out late in the evening.  Things to try to aid sleep:  herbal teas such as chamomile, peppermint, cinnamon.  These are all decaf.  Also, room darkening curtains are useful.  Turning your cellphone to silent. A good aerobic workout earlier in the day.

• MOVE!  Physical activity helps to promote the release of endorphins which energize you. Moving your body really helps to combat fatigue and lethargy.  This is why we teachers of little ones write into our curriculum some movement and motor activities throughout the day.  Adults need to move, too! Plus there's the added bonus of getting in some more steps (10,000 steps daily are recommended by the American Heart Association)and moving helps you to maintain a healthy weight as well as helps you sleep better at night and helps to trim belly fat. You can do a power walk after work, a jog before your shower, dance while dinner is cooking, get on that treadmill for a half hour, or join an online fitness class.  I've done two this winter (both were free!) that have really forced me to move.  It only took 20 minutes each evening but it was a great way to unwind after teaching all day. Something my husband does:  a walk during his lunch hour.  It gives him much needed fresh air and gets him to add steps to his day plus energy for the afternoon slump in the office. I despise going to the gym so I tend to work out after work and I also joined a fitness class   offered during our break time at work.  Do what works best for you and your schedule...the point is to MOVE!

• EAT!! Our bodies function best with 3 meals plus 2 snacks a day.  Avoid processed and fast foods.  Each meal should contain a source of protein (about a hand's size), many colorful veggies, a serving of fruit (go for what is seasonal!), and a handful of whole grains.  Choose healthy fats...and only use a thumb size.  Some healthful ideas: steel cut oats with blueberries or pomegranate arils for breakfast with a sprinkling of cinnamon and a handful of walnuts; half a grapefruit or avocado on whole grain toast and fresh fruit like peaches, apple slices, grapefruit.  For lunch: a salad full of colorful veggies like red, green, yellow pepper strips, carrots, broccoli, cherry tomatoes, black beans for protein, and a splash of avocado oil dressing (for those who are not total vegans, add a sliced boiled egg to your salad for extra protein; hummus with raw veggies, a piece of fruit and a handful of whole grain flaxseed crackers.  Dinner:  Ginger tofu stir fry with zucchini noodles; bison or plant-based burgers with a tossed salad or a creamy whole grain pasta salad full of veggies with vegan mayo or light mayo.  Snacks include: vegan granola bars with ingredients like walnuts, almonds, dark cacao nibs, oats, dates.  Or a slice of whole grain bread with almond butter.  Or hummus with a handful of veggies.  Fresh fruit. Salsa and blue corn chips.  Less is more when it comes to snacks!

• WATER!  Make sure you are getting enough hydration during the day. One good way to do that is to purchase a decent water bottle like a CamelBak or other brand and fill overnight to just below the fill line.  Freeze.  Grab on the way out the door in the morning and you'll have a refreshing cold drink all day.  Set water goals.  A nutritionist told me we all should be drinking half our body weight in water per day.  My goal is 54 ounces of water a day.  I average about 48.  Keep a water bottle filled and keep some lemons and limes or oranges on hand to slice and add to your bottle for flavored water.  It will cost less than fancy flavored waters and helps reduce the issue of plastics. Drinking enough water daily also helps to flush out toxins from your body.  I drink water at every meal, in the car commute, and before and after a work out.

• YOGA!  Learn some simple yoga stretches.  You can find free apps for your iPad or smartphone or just look online.  I have 4 good stretches I like to do each day.  They really do help with your energy level.  Plus....it's good for your muscles!

Are you ready to get energized??

What works for you?

What is your favorite "go to" snack??