5 Tips To Get More Energy And Achieve Your Goals

Are you feeling stuck in the mud? Perhaps you’re having late afternoon fatigue and aren’t feeling motivated to go to the gym or cook a healthy dinner! If your goals are taking a hit and you’re losing motivation, look no further! Here are the top 5 tips to get you back on track and feeling more energetic to achieve your goals!

1. Make sure you wake up with enough time to get ready without rushing and eat a plentiful breakfast. How you start your day will determine the outcome for the remainder of your day. A rushed, exhausting morning will result in little-to-no energy in the afternoon. Wake up on the right side of the bed, as they say!

2. Sleep between 7 and 9 hours per night! Without adequate rest, your body goes into overdrive and your organs start to weaken, causing overall lethargy and exhaustion.

3. Stay hydrated. Ensure you are drinking 2 liters of water per day! Try fruit infused water to give traditional water a little splash of flavor!

4. Eat balanced, healthy and nutritiously packed meals throughout the day! By eating a balanced meal for breakfast, lunch, and dinner, your body is less likely to feel fatigued and lacking nutrients. Feed your body, don’t starve it! Before you leave your home, pack a small bag of blueberries,  strawberries, celery, or carrots, and hummus for a midday snack or some fresh squeezed lemon water for your afternoon walk! Remember, food is fuel!

5. Ditch the caffeine! It’s a quick fix and has no long-lasting results. By eliminating coffee, carbonated drinks, and “energy boosters” formulated with chemicals, your ability to extract the nutrients from the super foods you consume will amplify. Before you know it, you won’t need that midday energy soda! Check out this article on why you want to ditch soda!

Greater energy and motivation to achieve your goals is at your fingertips! Follow these 5 steps and you’ll be on your way to a happier, healthier, and more motivated you!

Who do you know who is still eating the SAD diet?

A little about my story…

 

My family – my mother’s side has a history of heart disease, hypertension, diabetes, and digestive issues.  My father had hemochromatosis and he passed away from a brain aneursym.  All of my mom’s brothers, sister, and grandmother had open heart surgery.

I took after both sides of my parents as I first had digestive problems i.e. gastritis when I was in my twenties that later developed into acid reflux and I took several proton-pump inhibitors. I can’t even name them all. When I was prescribed Nexium, that is when I knew I had to do something!

When I attended a women’s networking meeting, I meet a women who was studying holistic nutrition at the Institute for Integrative Nutrition (IIN).  I asked her what the difference was between the class she was taking and a “regular” nutrition class?  She mentioned that the program takes a holistic approach to nutrition.  When I got home, I researched IIN’s Health Coach Training Program and I knew right away that I wanted to register for their program.  I learned from some of the top physicians, Dr Mark Hyman, Dr. Neal Barnard, Dr. Andrew Weil to name a few – in the country and I learned from my mentors David Wolfe, Deepak Chopra, Geenan Roth, and others.

 

While I was in the program I learned over 100 dietary theories. So, this is what I did to reduce my acid reflux.

First, I did an elimination diet meaning I stopped eating meat and dairy products and eliminated all the “white stuff”  i.e. pasta, rice, and potatoes.  I drank smoothies each morning, switched from wheat bread to Elzekiel bread, switched from peanut butter to almond butter, completely eliminated every thing with high fructose corn syrup/GMOs….to put it simply, I ate a pretty clean diet.  Once my reflux subsided I gradually added foods back in.  My motto is to eat a 80/20 diet meaning eating 80% clean and 20% foods you may crave such as that bagel, french fries or coffee…as a treat!

 

My book, Healthy Living Made Easy shows you the steps to take towards feeling better i.e. having more energy, getting over your sugar cravings, etc.

 

If you or anyone you know is eating the SAD (Standard American Diet), please check out  my book on Amazon.

 

Remember this:  It is not a diet, it is a lifestyle.  And it is about prevention!!!

 

To your health and happiness.

 

PS Please share!

 

 

 

 

 

Dr. Weil’s 5 Health Essentials

Dr. Weil believes food is the optimal medicine. He suggests eating an anti-inflammatory diet. More health practitioners are confirming that you are what you eat. Dr. Weil suggests that the Standard American Diet (SAD) promotes inflammation. The SAD gives the wrong kinds of fats, carbohydrates, and inflammation throughout the body. SAD is the root cause of most chronic diseases i.e. cardiovascular disease, Alzheimer’s, digestive disorders, and cancer. The right kind of food is nature’s way of controlling inflammation. The cure can start with whole natural foods close to the way nature produces them. Example: kale is a super food, full of vitamins, minerals, and cancer-protective elements.
Dr. Weil is the author the book, True Food. He believes you don’t need to take medication in most instances to be healthy. Just need to eat right.
Here are some of Dr. Weil’s suggestions:
  • Olive oil is the best oil you can use.
  • Valerian is a safe and effective sleep aid
  • DMSO – good to relieving tennis elbow
  • Eucalyptus oil – good for respiratory system, put a couple drops in hot water and breathe the steam
  • Meditate every day.  The morning is recommended.  He believes you need to feed your soul as well as your body.
Emphasize the body’s natural healing power and many people don’t realize how important lifestyle choices. Most diseases are lifestyle diseases and people need to make better choices.
He believes the single biggest mistake people make is to expect a quick fix i.e. pharmaceutical drug or some kind of technological fix. Many people don’t want to do the simple lifestyle change.
Dr. Weil’s 5 Health Essentials
Dr. Weil believes these five health essentials should be included in everyone’s diet.
Essential #1: Iodine
Iodine is a multipurpose mineral essential for good health. Iodine keeps everything functioning: brain, heart, stomach. Iodine regulates all key metabolic functions including blood cell production, muscle function, body heat, and hormones. Iodine essential for optimal health. Many women are deficient in iodine. The mainstream diet (Standard American Diet) does not contain enough iodine. Body does not make iodine. Iodine needs to come from food. Manufactured, processed, and refined foods don’t help.
Salt does not contain iodine unless the label says iodized. Iodine important because it controls metabolism. red cell function, muscle function, hormone production.
An iodine deficiency causes the following symptoms: intolerance to cold, fatigue, weight gain, gastrointestional problems, skin abnormalities, and mental issues.One of the major signs of iodine deficiency is an enlarged thyroid gland. Symptoms include puffy eyes, dry skin, brittle hair and nails, and exhaustion.
Foods containing iodine: dairy products, fish, seafood (tuna, sardines, mackeral), shellfish, seaweed, kelp extract, Seaweed is the best way to get iodine.
Tip: Asian Mushrooms
For another way to enhance your health, try Asian mushrooms. Prominent in Chinese medicine, these superfoods are believed to increase resistance to stress and boost longevity. Dr. Oz’s personal favorites are shiitake and maitake oyster mushrooms. Eat them today to unwind and extend your life.
Essential #2: Pistachios and DGL 
Pistachios and DGL are essential for good digestion. Relieving heart burn, stomach pains, IBS caused by Standard American Diet and stress.
Pistachios have fiber, minerals. Research shows that they are a good prebiotic (they feed the good bacteria in the gut.) He recommends taking prebiotic before eating. Pistachios have fewer calories than other nuts. They contain healthy fats unlike other nuts.
DGL for indigestion and heartburn. DGL is an extract of licorice, herbal extract. Recommends to take DGL in capsule form. Acts to increase mucuos coating in stomach and esophagus which protects against irritation by stomach acid. Recommends to take DGL four times per day (15 minutes before meals and 15 before bedtime at night.)
He feels that besides poor diet, stress is a major factor to health.
Tip: Know Your Probiotics
Another way to guard your gut is with probiotics. These live microorganisms help restore the friendly bacteria you need in your gastrointestinal tract to keep digestion running smoothly. Look for an effective strain like bifidobacterium to treat an array of conditions.
Essential #3: Palm Reflexology
Stress is toxic for both your body and mind; managing your stress level is essential to good health. Dr. Weil recommends a reflexology technique based on Chinese medicine. This 5,000-year-old theory applies pressure to specific points on your body, activating channels or “meridians” which help to release tension and promote the free flow of blood and energy. This type of therapy has been used for centuries to provide pain relief, improve circulation, and alleviate muscle tension.
For relaxation, Dr. Weil recommends palm reflexology. The next time you feel stressed, try the following simple technique: Using the thumb and index finger of your right hand, rub the fleshy areas between the thumb and index finger on your left hand. Then, starting at the base of each finger, squeeze and roll upwards towards the fingertip, gently pulling outwards as you go. Next, take your thumb and firmly massage small circles all over the palm of your hand. Repeat the process on your other hand. When you’re finished, clench your fists and hold them for 10 seconds, then extend your hand and spread your fingers for 10 seconds. Shake out your hands gently and finish by taking four deep, slow breaths.
Tip: 4-7-8 Breathing Technique
Another way to tame your tension is to employ the 4-7-8 breathing technique. Close your mouth and inhale quietly through your nose for a mental count of four seconds. Hold your breath for a count of seven, and then exhale completely through your mouth, making a whoosh sound to a count of eight. This simple breathing exercise is a natural tranquilizer for the nervous system.
Essential #4: The Rules of Raw
Dr. Weil believes that food is medicine, so the raw food movement is something he’s carefully examined. His verdict? He doesn’t recommend eating only raw foods, for two major reasons.
First, you lose much of the best flavor, texture and appearance of your foods if you’re only eating them raw. Secondly, some of the vitamins and minerals are less available to the body in raw vegetables than when they’re cooked.
With the raw diet, he suggests that you know the rules of a raw food diet. Know which foods are best raw and which ones are best cooked. Lots of fruits and vegetables have protective compounds in them that are more available to a person’s body in cooked form. Example: tomatoes (lycopene – which protects against some forms of cancer like prostate cancer) and carrots. Leafy greens are best to eat raw because they retain their nutrients.
Crushed garlic and asparagus are best when eaten raw. Mix garlic with olive oil or drizzle garlic on bread.
Raw Asparagus has folate, an essential B vitamin. Cooking reduces folate.
Your body can only obtain lycopene, a carotenoid pigment that protects against cancer, from tomatoes when they’re cooked. Similarly, the carotenoids in carrots are more available from cooked carrots than their raw counterparts. Yet this rule isn’t true of all foods. Leafy greens like watercress and arugula are at their healthiest when left raw; heating them breaks down nutrients and destroys their benefits. If you want to eat some of the healthiest raw foods, try either garlic or asparagus.
Garlic is a superfood that promotes immunity and helps maintain healthy blood circulation. The active component in garlic is the sulfur compound called allicin, a powerful chemical that is produced when garlic is chopped, chewed, or bruised. Allicin acts as an antibiotic and helps the body to inhibit the ability of germs to grow and reproduce. The amount of allicin in one clove of garlic, around 1 milligram, is said to have the potency of 15 standard units of penicillin.
Cooking garlic diminishes allicin, so eat it raw to maximize your benefits. For best results, crush the cloves to release the healthy enzyme. The production of allicin is greater if the garlic is exposed to air, so let the crushed garlic stand for 10 minutes before combining it with other foods. Add it to a salad dressing or tomato sauce. You can also try spreading 1/2 teaspoon on some toast with a bit of cheese to make a raw garlic bread. Sweeten it up by adding a spoonful of honey and a dash of lemon.
Essential #5: CoQ10
Dr. Weil’s final essential sounds almost too good to be true – a super-pill to slow aging. The supplement is CoQ10, a substance that protects your heart and brain from oxidative stress, meaning it blocks the free radicals that break down cells and cause aging. Coenzyme Q10 is made by every cell in the human body. It’s particularly concentrated in tissues having high-energy requirements, such as the muscles of the heart and the brain, which requires huge amounts of uninterrupted energy to regulate, integrate, and coordinate ongoing nervous system transmissions.
Researchers have discovered CoQ10 levels diminish with age, while dietary inadequacies, certain diseases and medications can also significantly reduce CoQ10 levels in the body. CoQ10 is found in foods like sardines, beef and peanuts, yet you’d need to consume huge portions to obtain your daily dose through diet. Dr. Weil recommends taking a pill. He suggests the average adult try a supplement of 120 mg daily. To facilitate your body’s best absorption, take a 60 mg soft-gel capsule twice a day with a meal containing fat.
Tip: Spill Your Oil
Another way to slow your aging is to purge your pantry of all of your toxic fats. Do a smell test on your oil – if it smells like paint, pour it out and get rid of it!
Tip: Natural Fatigue Fighters
The next time you’re extra exhausted, turn to Mother Nature. These healing remedies from Dr. Weil’s trusted colleague, Dr. Tieraona Low Dog, can fight fatigue and restore your zest for life.
Golden Root
Also known as rhodiola or arctic root, this plant has been used since ancient times to treat fatigue. Studies have really shown that golden root improves mental concentration, physical endurance and helps with general chronic fatigue.

Recap of the Healthy Living Festival in Photos

Here is a recap of the Annual Healthy Living Festival that takes place at the Del Mar Fairgrounds in San Diego County.  I am a little late, the event was a couple weeks ago, but I finally finished downloading all of my photos.  There were lots of vendors with great products, cooking demos, speakers, and yoga and qigong classes.  I even learned qigong.  Arctic Zero was one of the vendors.  I don’t have a photo of their booth: however, their products are awesome.  Their booth was always busy since they were giving away free samples of gluten-free, soy-free, and dairy-free, and low glycemic frozen desserts!

Enjoy browsing through the photos.

 

HealthyLivingFestival

 

BodyandBrain

 

Products by Chosen Foods

Chia Seeds, Avocado Oil, Coconut Oil, and even an avocado oil mayo!

Chosen Foods

ChosenFoodsProducts

 

Delightfully Free Cookbooks – The author, Tracy Hill has two editions.  They both have recipes that are gluten-free, dairy-free,

sugar-free, soy-free, corn, yeast, peanuts, and artificial sweeteners.

DelightfullyFree

 

Blends

 

DrCowan'sGarden

 

Farm Fresh Produce

 

Brian Clement of Hippocrate’s Health Institute’s Books

LivingFoodsforOptimalHealth

 

SupplementsExposed by Brian Clement

 

Millie’s Vegan Gelato

MilliesVeganGelato

Krave Gluten-Free Jerky

Jerky

 

One of the speakers

chakra system

 

Healthy Cooking Demo by Cooking 4 Life

Cooking 4 Life showed how to prepare a tasty vegetarian lasagna in 5 minutes and cook it in 20 minutes plus a 5-veggie salad with citrus dressing. She showed you how to get in and out of the kitchen in 2/3 less time with 2 to 3 times the nutrition.  No more overcooking the nutrients out of your food!

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Entertainment on Sunday afternoon by Nouveau Cabaret Belly Dancers

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Del Mar Fairgrounds

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It was a fantastic event and I am looking forward to next year’s!