...can set you on the right course. 

We have all heard the saying you are what you eat right?   Well it's true!  So much of our fatigue and sluggishness can be attributed to what we put into our bodies everyday and throughout the day.  While this is not a complete list or diet program, it's what I have found to watch out for in my diet over the years to help me gain more energy and live with better overall health.  

-Avoid processed foods and read labels. Eating minimally processed foods is key. An ingredients list the length of a novel? No thank you! If you have to Google each unpronounceable five-syllable ingredient, you shouldn't be eating it. Another culprit for reducing energy over the long-term? Sugar and artificial sweeteners... and they are hiding in nearly every packaged food out there. Reduce or eliminate your intake of these two energy-busters and you will immediately see an improvement in your health.

-Limit or avoid fast foods. Your body cannot function normally when it doesn't have the proper nutrients and most fast foods are completely depleted and cut corners to make more of a profit and make food quickly. The content of your food is important and unless you are getting a salad with a light dressing, most fast food should be avoided.

-Go organic. Pesticides and GMOs are everywhere these days if you don't look at the label and choose organic.  And Organic is not the same as "Natural".  There is no regulation on what natural means but there is for organic.  Keeping these harmful toxins out of the foods that you eat every day can be an important part of increasing your overall health and energy.  If this isn't possible in your area I can recommend a great fruit and veggie soak for removing some of the yuck and pesticides into your sink or a spray for on the go.

-Get your antioxidants in.  Foods and drinks high in antioxidants are a great way to increase energy while reducing the effects that free radicals have on your body.  Free radicals are produced by the body constantly and when your body has too many they cause oxidative stress in your cells, which causes aging and fatigue.  Some examples of foods high in antioxidants are: organic blueberries, strawberries, dark chocolate (one of my faves lol), pecans, artichokes, kale, red cabbage, raspberries, beans, beets, spinach and goji berries.  

...to get your blood flowing, which will increase energy.

Moving our body can greatly help increase energy levels throughout the day because of that increase in circulation and oxygen. Although the frequency, intensity, duration and type of preferred exercise differ from person to person, participating in some form of structured physical activity at least three times each week will help you preserve your health and possibly improve it and your get up and go.

Here are a few ways to get your body moving that can work for almost anyone: 

-Walking. It is free and doesn’t require any special equipment or training, this is the easiest and one of the lowest impact exercises you can do.  It is also a great form of physical activity for people who are overweight, elderly ones, or those who haven’t exercised for a long time.

-Low or High Impact Exercises.  Simple exercises like squats, lunges, push ups and interval training are exercises that will help increase strength and stamina over time, which will in turn increase your energy levels.  

-Yoga. A great example of a low-intensity exercise that can boost mood and energy while reducing stress levels and fatigue is yoga. With yoga, you are forced to slow down and focus on breathing and stretching. Yoga is great for beginners but also those that train regularly and who may need more recovery time to balance energy and fatigue. Add at least one session per week to your routine for a change of gears and a stress-busting mindful workout.   

-Get up out of your chair. And finally, what if you're really just too tired to do anything at all? Experts say simply getting up out of your chair may be enough to get those mitochondria energy factories powered up -- and for you to feel some instant results. Even if you think you're too tired to do anything, get up and walk around the room, and in a couple of minutes you're going to feel some energy that wasn't there before. And that may lead you to want to move even more.

Getting enough sleep is so important for overall health. When you are sleep deprived it can take a huge toll on your body and mind. Getting into a night time routine is a good way to help you ease into sleep easier. 

Here are some simple tips to add to your night time routine for better sleep. 

-Take a relaxing bath or shower. Studies show that a bath or shower can help improve sleep quality and help people - especially older adults - to fall asleep faster. One of those studies showed that taking a hot bath 90 minutes prior to bed, improved sleep quality, and helped participants get more deep sleep.

-Turn off your electronics. Our bodies need time to shift to sleep mode... spend the last hour before sleepy time by doing a calming activity like reading. For many of us, laptops or phones make it hard to fall asleep because the light and EMFs emitted by these devices are stimulating to the brain.

-Use Aromatherapy. Research suggests that essential oils can provide relief for mild sleep disturbances and improve overall sleep quality in adults. My preferred evening essential oils are frankincense, lavender, cedarwood, valor, and CBD calm.  You can add several drops of one or a combination of a few of them to an ultrasonic diffuser by your bed.  You can also add them to your hands just before bedtime and rub them on the soles of your feet. Our feet are the base of all of our nerve endings so the benefits of the oils enter your whole body very quickly. Make sure you have a great source for essential oils that you can trust are premium-grade and therapeutic for your body. Grocery store oils are often filled with synthetics or contain too small amount of the actual plant to be beneficial. 

-Meditate. Guided sleep meditation allows you to let go of the thoughts that are swirling and to rest your mind. In turn, this activates your parasympathetic nervous system, which helps to lower your heart rate and slow down your breathing rate.  Put on some headphones and pick a sleep meditation from the Insight timer app.  There are also many Youtube videos and other apps out there to explore and find what works for you.

...to increase your energy. 

Energy Roll-on Recipe*