She Health:: 5 Energy Pick Me Ups

Hello ladies!! Blessing here with a few pick me ups to get you through the busy Holiday season.  

If you feel like you energy drains long before your day is over you need to try these 5 Energy Pick Me Ups to help increase and maintain your energy levels throughout the day.  You need to eat foods that boost your energy, provide your body with enough calories to run efficiently and boosting your metabolism to burn your food efficiently.

 

Workout

Working out is a quick and simple way to boost your energy. If you are short on time you can try high intensity interval training which allows you do short workouts with quick bursts of energy. Exercise boosts adrenaline levels which keep you alert and also releases feel good endorphins which give you a feeling of well being.

Eat More Complex Carbohydrates

Complex carbohydrates release energy over a period of time and keep you full longer. Foods that contain complex carbohydrates have fiber; which helps you feel full and it releases energy over a period of time and provides your body with a stable energy source. Complex carbohydrates are found in most plant based foods, fruits, vegetables and include legumes, quinoa, lentils, asparagus and carrots.

Eat more nuts.

If you are looking for a quick healthy energy pick me up. Try nuts. They are full of heart healthy mono unsaturated fats and omega 3 fatty acids. There are very filling and provide your body with the essential fatty acids it needs.

Walnuts are full of omega-3-fatty acids an essential fatty acid that is needed for health because the body cannot produce it. It is full of fiber and it helps decrease the buildup of plaque in the arteries.

Almonds are rich in antioxidants vitamin E and selenium, protein, fiber, magnesium, copper, potassium and calcium.

Pecans are a rich source of energy and contain phenolic antioxidants that help decrease LDL and increase HDL levels. It contains Magnesium, manganese, calcium, iron, zinc and selenium.

Eat More Protein

Protein can be paired with a simple carbohydrate to help slow down the release of sugar. Protein is filling and it provides the body with energy over a long period of time.  An example of a simple carbohydrate – protein pairing includes: granola and yogurt; fresh fruit and yogurt and an omelet and toast.

Take a Quick Nap

If you are able to sneak a short nap (15-20 minutes) into your day, a quick nap can help your body recharge and reset without interfering with your sleep at night.

If you are looking for ways to boost your energy levels throughout the day avoid product that promise quick energy because they are usually full of caffeine and sugar. Too much caffeine and sugar promote the release of cortisol, the stress hormone and can lead to chronically high levels which disrupt sleep and leave you feeling fatigued and more tired throughout the day. Stick to complex carbohydrates, monounsaturated fats and protein to provide good fuel for your body and provide a sustained energy source. Another way to boost energy is to exercise, manage stress and make sure that you are getting enough sleep.

 Image: www.fitsugar.com

She Health:: Get A Handle On PMS

Hello Ladies!! Blessing here with a touchy subject for most women.....PMS!!  

Premenstrual Syndrome is a collection of symptoms that may or may not come during your time of the month. Many women suffer from PMS before, after or during their cycle.

Did you know that experiencing these symptoms is not normal? Mood swings, bloating, anxiety, sugar cravings depression or any of the other symptoms of PMS?  These symptoms are linked to imbalances.

The best way to prevent PMS is prevention. You can prevent these symptoms by eating an anti-inflammatory diet that is low in refined sugars, managing your stress, exercising and getting enough sleep.

There are 3 imbalances that can be linked to PMS symptoms.

We will take a look at the following imbalances:

a. Nutritional
b. Psychological
c. Hormonal

Nutritional Imbalance
Eating a diet high in refined sugars and processed foods increases inflammation in the body. Acute (short term) inflammation is the way the body responds to an injury and releases chemicals to start the healing process in the body. The problem starts when acute inflammation turns into chronic inflammation.

The types of food you eat will help determine whether or not you suffer from PMS or not. Women who tend to eat nutrient dense, unprocessed foods and healthy fats tend to suffer fewer PMS symptoms when compared to women who don’t. Skip the Salt Eating foods that are high in sodium can encourage fluid retention regardless of the time of the month but the effects can be felt before and during your cycle. If you want to avoid this symptom use anti-inflammatory spices and herbs like the following:

Ginger
Turmeric
Cayenne pepper

I hope this helps you get a handle on PMS, and not let it get the best of you..

Dr. Blessing

http://www.earnestholistichealth.com/

Photo: Skinny Mom

She Health:: 3 Ways to Manage Cravings

Do you have trouble controlling your cravings? Do the donuts in the break room always call your name? If so, you are not alone.  Our cravings for sugary, fatty foods are killing us. The number of people with preventable chronic diseases, like diabetes and heart disease continues to rise. Isn’t it interesting how we crave high calorie, processed foods that have very little nutritional value and in many cases rob your body of the nutrients it needs?

When was the last time YOU heard someone say that they craved carrots or something that was nutrient dense and naturally low calorie?

 

This article is going to give you 3 tips to help you fight your cravings and win (without feeling deprived and hungry).

1.  Pick complex carbohydrates

Complex carbohydrates are nutrient dense and contain vitamins and minerals that we need for optimal health. Complex carbohydrates include fruits, vegetables and unprocessed grains. These foods are living foods that are minimally processed.

2.  High quality protein

Pair your complex carbohydrates with a protein, this helps balance your blood sugar levels.  Proteins help regulate blood sugar levels by slowing down the amount of sugar that is released into your blood when you eat. Quick spikes in blood sugar levels lead to crashes and feeling of sleepiness and fatigue after eating a carbohydrate rick meal. If you are anything like me, I burn carbohydrates quickly but when I pair it with protein I stay and feel full longer, without the fatigue and grogginess. 

3. Eat more fiber

Fiber rich foods help us feel full quicker, promote digestive health and reduce risk of chronic disease. These foods help regulate appetite by helping you feel full by eating less, they also provide a variety of different vitamins and nutrients that are needed for health.  There are two forms of fiber: soluble and insoluble fiber.

Soluble fiber is found in oats, strawberries and bananas; it forms a gel in the digestive tract. It helps lower cholesterol levels, slows down the release of sugar into the blood and keeps you regular.

 

Insoluble fiber is found in foods like celery, brown rice, broccoli and dark leafy vegetables. These foods have a laxative effect and they help keep your regular by preventing constipation.

We are constantly surrounded by foods that are convenient and high calorie and the temptation to reach for these foods is always there but with a little planning and the swapping of simple processed carbs for complex carbs, high fiber foods and high quality protein you can win your fight against your cravings without sacrificing taste or feeling hungry.  These foods help reduce your risk of developing chronic diseases like diabetes , heart disease and cancer while providing your body with the nutrients it needs to support your overall health.

Blessing,

http://www.earnestholistichealth.com/about

She Health:: 4 Ways to Stick to Exercise In the Winter

Hello Ladies! Blessing here with the first "She Health" post of 2014!

During the winter months we tend to cut back on exercise and increase the amount of high calorie foods we consume. As a result the weight we fought so hard to keep off comes back. These 4 tips will help you stick to your workout routine all year round.

1.  Get back to the basics

Did you know you don’t need fancy equipment or a gym membership to stay fit? You can work out in the privacy of your own home with the help of a variety of different workouts Cd's and shows on TV. You can try exercises like yoga, push ups, squats and lunges.

2.  Adjust your expectations

Don’t beat yourself up if you are not able to work out when planned. You should have a backup plan, if you can’t run on Thursday because it is snowing outside, workout inside. Lift weights and focus on exercises that you can do indoors. Then get back to running when it is nice outside.

3.  Make an investment

If you have trouble sticking to an exercise routine and need extra accountability, you can hire a personal trainer or join a workout group. Depending on the type of exercise, make sure that you take time to invest in proper shoes and workout attire.  When people set goals and have a support system or extra accountability to fall back on they are more likely to stick to their workout plan.

4.  Mix it up

When we do the same thing over and over again we get bored, the same thing happens with our muscles when there is no variation in exercise.  The way to prevent this is to mix up your routine by adding new exercises and changing the amount of reps. if you are short on time you can try high intensity training or if you want to focus on building muscle strength try Pilates.

The New Year is here and many resolutions include losing weight and improving health. It is important to make sure that you set realistic expectations, tap into your support system and last but not least have fun.

 

Dr. Blessing
http://www.earnestholistichealth.com/
Photo: Shape

She Health:: 6 Healthy Jar Snacks

Hello All! This is Blessing here with another edition of She Health. This one hits home for a lot of women, with their busy on the go schedules.

You’re busy and you need a quick and simple breakfast or even lunch on the go. Why not a snack or lunch in a jar? It's as simple as planning ahead and you can have a tasty nutritious and creative meal to go along with your productive day.

The goal is to eat unprocessed, nutrient dense food that tastes good. Check out some of the healthy snacks below.

Trail Mix in a Jar

 

          Veggies and Greek Yogurt in a Jar

 

Granola and Yogurt in a Jar

Smoothie in a Jar

 

Salad in a Jar

 

Fruit in a Jar

What is your favorite healthy snack on the go?