Cassandra SchmigotzkiAuthor
22 May
If the body is an engine, then food is its fuel. Food gives the body the energy it needs to function. If we don't make sure the fuel we pump through our system is the right quality and quantity, we're going to run ourselves right into the scrap heap. The foods we eat affects our weight, mood, energy level, brain function, sex drive, and sleeping patterns. -- Kris Carr, Hungry for Change
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Cassandra SchmigotzkiAuthor
22 May
In this session, we’re going to look at both foods and habits that are either supporting our energy levels or depleting them. We’ll also cover some great ideas to help you feel more energetic. When we lack energy, we lack motivation – the motivation to exercise and the motivation to focus on healthier habits. As you’ve probably experienced, everything seems more difficult when you feel tired and worn out. You’ll be happy to know that it doesn’t have to be this way. Remember, small changes really do add up and you don’t need to change everything at once. Consistency is key.
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HoneybeeHelper
22 May
Hi how are you today
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Cassandra SchmigotzkiAuthor
22 May
Good, and you?
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Cassandra SchmigotzkiAuthor
22 May
How Do You Start Your Day? Do you roll out of bed and head to the kitchen first thing in the morning to start the coffee brewing? Many people must start their day with a boost of caffeine to get going. They even drink coffee before their first glass of water.
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Cassandra SchmigotzkiAuthor
22 May
When you start with your morning coffee for that boost of energy, what happens later? You’re less likely to eat a quality breakfast that gives you long-term fuel and more likely feel tired by late morning or early afternoon. Then you need another quick energy boost and often choose it in the form of more caffeine or in the form of processed or sugar-filled foods. Sometimes with both – the coffee and the sugar-filled treat. It can be a vicious cycle that’s hard to break. If this is you, let’s look at what coffee really does for you.
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HoneybeeHelper
22 May
I don't like taste of coffee
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Cassandra SchmigotzkiAuthor
22 May
When you drink caffeine, you’re running on borrowed energy - the energy you don’t ever get to pay back, meaning it isn’t stored energy you can draw on when you need it later. Many of us are doing this every day. We’re always on the go, go, go, and with pressure to get more done in a seemingly shorter amount of time. When we can’t seem to get enough done or start to fade later in the day, we have more caffeine.
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Cassandra SchmigotzkiAuthor
22 May
Is your caffeine routine in the morning more out of habit or do you feel like you NEED the boost to get you going? If you feel like you need the boost, we will look at what you may be able to do to improve your energy naturally and eventually not need to rely on the caffeine fix.
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Cassandra SchmigotzkiAuthor
22 May
Some other morning beverage options include transitioning to decaf coffee or diving into the world of teas. There are so many incredible flavors of teas to choose from and many offer the added benefit of containing antioxidants. If you aren’t sure where to start, you can try organic green tea and see what you think, and experiment from there.
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Cassandra SchmigotzkiAuthor
22 May
You can also opt for a delicious green smoothie to get a nice big dose of vitamins and minerals (plus fiber and phytonutrients too) that should give you a natural energy boost. Let’s look at some other ideas to boost your energy in the meantime.
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Cassandra SchmigotzkiAuthor
22 May
Stay Hydrated
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Cassandra SchmigotzkiAuthor
22 May
Did you know that the average human body is estimated to be about 60-70 percent water? Adults may have a decrease to 57-60% as they age, whereas in babies the percentage may be as high as 75%. Since we continuously lose water through urination, our skin through perspiration or sweat, even through the process of breathing, it’s critical we replace this important essential nutrient regularly each day.
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Cassandra SchmigotzkiAuthor
22 May
Start your day first thing in the morning – before anything else, especially coffee - with a large glass of fresh water to rehydrate your body and your brain after your night’s fast. You’ll be surprised how awake you feel when your brain gets watered! Continue to drink water regularly throughout the day. Recommendations vary on the quantity of water we need but drinking ½ your body weight in water per day is the ideal. Think about it: a 250-pound man has a lot more muscle mass, bone mass, and tissue mass – a lot more cells – to hydrate than a 120-pound woman or a six-year-old child. So, if you weigh 160 pounds, aim for approximately 80 ounces of water per day. If you haven’t been drinking much water, you can start gradually and aim for ½ that amount to start with and increase as you can.
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Cassandra SchmigotzkiAuthor
22 May
If you just don’t like water, due to the lack of taste, consider adding some real fruit to your water. Limes, lemons, and grapefruit are all amazing additions to a glass of water. You can either put lemon or lime slices in your water or squeeze some lemon, lime, or grapefruit juice in your glass. Refreshing and deeeelish!
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Cassandra SchmigotzkiAuthor
22 May
If you aren’t drinking enough water, you reduce brain function. You can also expect to see thinner skin and more fine lines and wrinkles.  Daniel G. Amen, M.D. author, Change Your Brain, Change Your Body
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Cassandra SchmigotzkiAuthor
22 May
More Ways to Boost Your Energy
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Cassandra SchmigotzkiAuthor
22 May
I can't emphasize this enough. If there was ONE thing you could do that would have a dramatic impact on your energy level, this would be it (besides sleep).
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Cassandra SchmigotzkiAuthor
22 May
Eat breakfast. Ideally, have a meal that includes protein, carbohydrates, and fat (in ‘whole food’ form). This will keep you full longer and give you sustained energy. If you just can’t handle having breakfast early in the morning, bring something with you to work that you can eat a little later in the morning.
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Cassandra SchmigotzkiAuthor
22 May
When you skip breakfast, you will usually end up consuming more calories throughout the day. Your body needs a certain amount of calories to function optimally, so if by the end of the day, you haven’t consumed what your body needs, you’ll end up with that later afternoon and/or evening snack attacks.
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Cassandra SchmigotzkiAuthor
22 May
“Eating breakfast also does wonders for your weight. In fact, if you’re trying to lose weight, eating breakfast is the way to do it. Why? It prevents you from noshing on high-calorie snacks or overeating later in the day. Not only are breakfast eaters leaner than those who opt to skip this meal, but generally they eat fewer total calories per day.”  Diane Welland, M.S., R.D., Author: The Complete Idiots Guide to Eating Clean
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Cassandra SchmigotzkiAuthor
22 May
Have a balanced lunch. “Balanced” means including protein, carbs, and fat. As often as possible, make your lunch your main meal of the day. When you get into this practice, you’ll find you often are full enough until the dinner hour. Of course, you can also have a healthy snack if you’re hungry in the afternoon.
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Cassandra SchmigotzkiAuthor
22 May
Have a balanced dinner. On days where you have your largest meal for lunch, you can probably enjoy a lighter dinner. Tip: plan out your meals ahead of time for the week so you eat out less often (this saves money AND calories). Reminder: Eating carbs, fat, and protein at each meal increases the feeling of satiety and helps you stay energized longer. Avoid sugary snacks and treats as much as possible. Sugar just puts us on the energy roller coaster, and we usually end up feeling even more tired than when we started, which completely zaps our energy.
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Cassandra SchmigotzkiAuthor
22 May
Get moving! Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins is going to raise your energy level. Good cardiovascular exercises will strengthen your heart and give you more stamina. Everydayhealth.com
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Cassandra SchmigotzkiAuthor
22 May
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Cassandra SchmigotzkiAuthor
22 May
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Cassandra SchmigotzkiAuthor
22 May
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Cassandra SchmigotzkiAuthor
22 May
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Cassandra SchmigotzkiAuthor
22 May
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Cassandra SchmigotzkiAuthor
22 May
Whenever possible, focus on the highest quality foods you. Local and organic are ideal and do what you can find and afford.  Foods that are “real” and not manufactured. These are foods that will spoil in a matter of days and don’t have a long shelf life.  Whole foods: grains, vegetables, and beans. These are foods that have not been processed, so they contain vitamins, minerals, fiber, and other naturally occurring nutrients that our bodies recognize and can absorb and utilize.  Quality animal protein sources. Eat organic, grass-fed, wild, and free-range when possible.  Superfoods. These have very high levels of nutrients. Leafy greens as well as many fruits, vegetables, nuts, and seeds are considered superfoods. In addition, sea plants, such as green algae and seaweed, are powerful sources of nutrition and energy. (You can also get these in powder form to add to smoothies).
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Cassandra SchmigotzkiAuthor
22 May
Remember the 6 S’s from the ‘Why Diets Don’t Work’ session? 1. Soups 2. Salads 3. Sides 4. Snacks 5. Sandwiches 6. Smoothies
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Cassandra SchmigotzkiAuthor
22 May
Once you start eating more whole foods and less processed foods, you will notice a difference in how you feel and soon the processed food choices just won’t even sound good to you anymore. You’ll notice a difference in your energy and your digestion. A lot of people notice that their sleep improves too. BONUS: This all helps with weight loss! Before you reach for a processed snack or empty calories, ask yourself “What does my body NEED?” or “What would be a healthy choice that will give me more sustained energy?”
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Cassandra SchmigotzkiAuthor
22 May
“Eating clean is more than just a diet – it’s a lifestyle with an overall focus on sound nutrition, good health, and regular physical activity. Since clean food is typically low in fat, calories, sodium, and sugar and high in fiber, vitamins, and minerals, clean eaters enjoy incredible health benefits like weight loss, reduced risk of chronic illness, and improved strength.”  Diane A. Welland, M.S., R.D.
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Cassandra SchmigotzkiAuthor
22 May
Get adequate sleep for more energy
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Cassandra SchmigotzkiAuthor
22 May
We know we need enough sleep, but did you know: “Inadequate slumber over extended periods of time also may interfere with immune function, including the proper production of white cells and hormonal regulation, which is why insufficient sleep is linked with chronically elevated levels of the stress hormone cortisol. This also leads to impaired immunity and elevated levels of hormones such as insulin, increasing the risk of gaining body fat (most often in the midsection) and of developing systemic inflammation and type 2 diabetes. It also leads to changes in the hormones leptin and ghrelin, which regulate hunger and satiety.”  David Katz, M.D. from the book, “Disease-Proof.”
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Cassandra SchmigotzkiAuthor
22 May
So how's your sleep? Is this something you'd like to focus on this week?
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ChestnutHelper
22 May
I went to bed at 830 last night and woke up at 4
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Cassandra SchmigotzkiAuthor
22 May
If you’ve tried several things with no improvement, it would probably be worthwhile to have your hormone levels checked by someone that specializes in this field. Many times, a naturopathic doctor or functional medicine doctor can do this and get you on the right course to sleeping better and feeling better.
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Cassandra SchmigotzkiAuthor
22 May
For many people, just by eating healthier, they find they start sleeping better. Add exercise to the mix and it can help even more. Adopting habits that create quality sleep can change your life!
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ChestnutHelper
22 May
And I have been eating healthy
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Cassandra SchmigotzkiAuthor
22 May
If you are tired and sluggish most days and can’t figure out why, you shouldn’t feel like it’s something you just must ‘live with’. By seeing a doctor that specializes in this area, you can probably figure out the cause and be on the road to feeling better. There are many possible causes for fatigue (including, but not limited to) thyroid issues, adrenal fatigue, and hormonal imbalance. I’m a big fan of functional medical doctors because they look for the root cause of problems rather than looking to just treat the symptoms. There are also great naturopathic doctors that deal with women’s health issues. Find someone in your area that best fits your needs that can help you.
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Cassandra SchmigotzkiAuthor
22 May
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Cassandra SchmigotzkiAuthor
22 May
We covered a LOT of information in this session about the foods and habits that can help us have more energy.
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Cassandra SchmigotzkiAuthor
22 May
 Be sure to go back and look everything over again. Write down 2 things you are ready to implement this week.
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Cassandra SchmigotzkiAuthor
22 May
 Continue to pay attention to how you feel after you eat. What do you notice?
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Cassandra SchmigotzkiAuthor
22 May
 Can you tell which foods make you feel better and which ones you may want to avoid?
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ChestnutHelper
22 May
I think I will check out algie and sea weed
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ChestnutHelper
22 May
Or rarely
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ChestnutHelper
22 May
We do like fried chicken occasionally
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