Energy, How to Get Energized Fast When You Need It the Most.




Energy, How to Get Energized Fast.

By Leslie C Smith

It’s been a long day at the office, or maybe even a weekend filled with way too many errands. You are feeling like you are running on empty, but you still need to get things done. Therefore, here are some tips to help you get energized fast.



Drink a Tall Glass of Water.


Often when we are busy and stressed, we tend to get dehydrated. Furthermore, A dehydrated body tends to make you feel lethargic. Drinking water and staying hydrated will keep your energy up.



Go Out and Get Some Sunshine.


Sunlight in moderate amounts can increase two hormones. That is known to boost your mood and focus. Therefore, Serotonin and dopamine both work on the brain to help you feel calm and lighthearted. When you feel happier, you also tend to feel like you have more energy.



Turn on Your Favorite Tune.


Listening to upbeat music has been shown to increase a person’s heart rate. And move the blood through the body quicker. This action, in turn, speeds oxygen throughout the body and brain, giving you that energy boost.



Call Someone You Love.


Interacting with others that you care about. Has long been known to improve mood and reduce stress. Therefore, reaching out to loved ones. Or socializing has been shown to increase levels of the hormone Oxytocin. Oxytocin reduces anxiety levels and makes you feel less stressed. Less stress, in turn, translates into feeling more energetic.



Avoid Sugary Treats.


Feeling a little tired? You probably think a bit of candy or a Sprite will give you the much-needed pick me up you need. Well, it’s true, these sugary items will spike your blood glucose. And give you a burst of energy. However, the energy boost will be short-lived.

Eating and drinking super sweet foods and drinks wreak havoc on your metabolism. They increase blood sugar levels rapidly. But also make your glucose level come crashing down just as quickly.



Take A Nap.


If all else fails, and you have a little time and space, take a nap. The power nap is a real thing. However, the experts at don’t recommend napping for hours. Prolonged napping puts you in rem sleep and can make you feel more tired.

It seems the perfect amount of time for napping is around 20 minutes. During this time period, you will experience non-rem sleep, and wake up feeling refreshed.

So, the next time you are feeling a little low on energy. Refer to these quick tips and get bright-eyed and focused in no time at all.

Finally, Leslie Smith is a lifestyle strategist and coach. For more tips on self-care for success, check out her website, The You Room at




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How Goals Nurture and Balance Our Energy.

By Cheryl Roose


I was recently asked why I found having goals so important. My response was, “working towards a goal helps me monitor my self-care”.

Caring for oneself should be easy, innate and a priority when we are pursuing an ambition. However, this isn’t always the case. We can find ourselves burned out. Or exhausted in various ways not always recognizing how it happened.

To live in congruence with our own life force energy. It’s important we see the mental, physical, emotional and spiritual capacities. As for actual sources of energy that we apply to achieve our life goals.

We can then begin to see ways we can nurture and care for our energy. And recognize when we cause exhaustion. Finding balance is much easier when we understand our own energy. Begin monitoring where and how we use it.

I have broken down the capacities of energy and provided an example. Of how each capacity is used to implement self-care when working towards a goal. I have chosen to use a goal in sport and my personal experience as an athlete.



Emotional Energy.


Having a goal demands that I prioritize my time and energy to put me first. This is often not the case when I have no goals. As it is in my nature to nurture. It’s what I love to do, and it feeds my soul to care for others.

Although this is a great quality it can leave me last on my list. As I pour my energy into others. The danger is I can end up feeling resentful that my investment is not reciprocated. Therefore, Nurturing others can become a way to sabotage or hide my own needs, wants and desires.

Having goals helps me create healthy boundaries where I can love the people. In my life from afar, supporting their journey while investing in my own.



Physical Energy.


Having a training program helps me follow a regime of self-care. That includes nutrition, rest and fitness. By setting specific and tangible fitness goals I prioritize fitness. Therefore, eating healthy food and getting the sleep my body needs.

It helps me rejuvenate and recover between training sessions so I can maintain my fitness. Having fitness goals and a plan that implements them. In a timely and progressive manner ensures. I am caring for my physical energy by; excelling and improving, lovingly recovering from injury. Or maintaining a level of fitness that keeps me healthy and strong.



Mental Energy.


My mental energy is the mindset I use to approach my goals. Furthermore, I have found that a mindset is also a form of self-care; that gives me a sense of personal power or feeling in control.

This sense of having control over our abilities and skills is critical to an athlete. Recognizing what we cannot control such as people, places, things. And situations allow us to let go of things that take away our focus.

By choosing what I think about and how I perceive situations. I can control my mindset and the use of my mental energy. This mindset has been referred to as mental toughness or, a competitive mindset.



Spiritual Energy.


Evolution and self-actualization are a value system of mine. Above all, I want to leave this existence knowing that I fulfilled my purpose. And that I lived a life that meant something to me and to those I was in a relationship with.

I very much care that I had a positive impact on a few people’s lives. And being an athlete has led me to teach others. The valuable lessons of self-care, self-nurturing, and self-confidence I have learned through sport.





I believe we all make an impact and that sport or being an athlete. Is it not the only way but it is one of the avenues? Where I have learned to use my innate skills and talent. In ways that nurture me and serves my community.




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Why Energy, When We Have So Many Other Ways to Be Better Physically, Mentally and Emotionally?


By Nazia Hirani

Such an interesting question asked to me by someone. Why would I work with my energy or be even concerned? About my Vitality when I have so many other things to do?

This question can be approached with many perspectives. I will begin with the one most familiar to me.



Energy is the most accessible.


Energy is everywhere, every single place that you can think of. It is the most accessible thing for us. Playing a piece of music on the phone in your hand is farther than the Energy around you. Energy is something that is so easily accessible, you do not even have to move your body parts to access it.



Energy is most easily convertible.


Your energy is such a wonderful thing. That it can easily change from one form to another. The best part is that only You have the power over your energy. No other than You can convert it in the form you want. Even your emotions are energy. Want to feel good?

Just convert the energy around you to feeling good. Energy is such a subtle creation that it is easier to mold it than wet sand on the beach. It is a great toy to play with for all ages! You can use it any way you want. The key is knowing clearly what you want.



Energy is very powerful.


Although being humble enough to convert at your will, it cannot be destroyed. It is extremely powerful, it can never be destroyed, just converted from one form to another. Are you experiencing some unwanted energy around you? Remember, it can be converted.

Above all, energy is the core of our creation. Everything within us and around us is Energy. We access it every single moment, convert it every single moment and make it work for us unconsciously. It is natural for us to play with energy. We have known it all the time.

Any discomfort you feel in your body, or in life in general, is because you have forgotten your play with Energy around you. You need to recall the play.

Any method that you are using to make your life better than what it is, has Energy at its roots. There are infinite ways to approach/access your Energy and mold it the way you want. You can choose what you feel the most comfortable with.



Breathe to access your Energy.


One of the easiest and most common ways is “Breathing”, yes, your breathing. We breathe all the time, most of the times unknowingly. You know to breathe so well, that we don’t have to do it consciously. We do it unconsciously all the time.

Close your eyes and focus on your breathing for at least 5-7 breaths. You will notice a reduction in your thoughts. Open your eyes and try to notice what you feel different. You just accessed and molded your energy into something you don’t know because you did not have anything in your mind at that time.

Now try with intention, for example, I want to feel happy (mold my energy into happiness). Think about how you want to feel and do that same thing. (close your eyes, focus only on your breathing for at least 5-7 cycles and open your eyes). Observe your feelings. Are you smiling?

The key is to avoid any other distraction/thought during those 5-7 breaths. After achieving some success ask yourself what you want to do with this.



Finally, have fun with your life, have fun with your Energy! It is all Yours.


Healing is also one of the ways to get better at knowing your Energy. If you feel you have some form of physical, emotional. Or mental discomfort/issue, you can work with your energy and heal your aspects. And live life as you desire, not being control by your issues.





Intuitive Eating, Carbohydrate Diet, Lining Healthy,Hints to Lower them, A Woman enjoying eating salad.




Intuitive Eating.


Intuitive eating is the practice of understanding the delicate balance. Between your body and your mind. It emphasizes being aware of your hunger and fullness cues. So that you can nourish your body well without overeating. Or eating to fill an emotional void.

Intuitive eating emphasizes listening. To internal body cues around food and hunger. Rather than falling into traditional patterns of dieting. If you’re looking for some ways to practice intuitive eating. Trying some of the tips below can be a good place to start.



Pick one step to focus on at a time.


There are 10 principles of intuitive eating. Which has to do with honoring your health and hunger. Therefore, Respecting your body, and allowing yourself to have a healthy relationship with food.

It’s easy to make the decision to start eating differently. And quickly become overwhelmed with your goals. And the steps needed to achieve them.

Instead, pick one thing at a time to focus on, and base your habits and decisions around that principle or step. Some of the steps may be more challenging than others.

In fact, many women report the idea of giving yourself. “unconditional permission to eat” is difficult. There’s no right or wrong way to approach intuitive eating. It’s a personal endeavor that should be done on your own timeline.



Shift your focus away from “good” versus “bad” foods.


Our cultural tendency has a way of putting food into two categories; good and bad. With those categories comes many misconceptions and wrongly placed focus. Instead, think about food as fuel for your body. And how well different foods are going to do their job to nourish you?

One positive approach could be thinking about how you’ll incorporate more fruits. Or vegetables into your day, or try a healthy food you perhaps don’t eat often.



Allow yourself to eat on a regular basis.


Many diet programs have you eating on a schedule, like three meals with two snacks per day. Instead, think about fueling yourself with smaller, but nutrient-rich meals or snacks every 2-3 hours.

This will help maintain your blood sugar and energy levels. Provide a steady supply of nutrition throughout the day, and even boost your mood. This can also help reduce the feelings of deprivation. That often results from following scheduled diet plans.



Do things that show respect for your body.


Respecting your body is one of the main ideas behind intuitive eating. However, This means seeing your body as an important and amazing thing. It is and honoring what it does for you by fueling it and treating it well.

Exercise for the sake of keeping your body healthy, your mind happy. And doing activities that you enjoy. However, Choose foods that make you feel good and replenished. These perspectives shift our societal focus from weight loss. And disordered eating patterns to honoring our bodies and our health.



Start now.


Many people are methodical. In choosing a specific starting date to change a lifestyle habit. Like their diet – like the new year, the first of the month. Or the following Monday after the weekend. Intuitive eating can start right now. The sooner you start, the sooner you can experience the benefits.

Therefore, If you’re wondering how to start intuitive eating. Give some of the ideas above a shot. You might be surprised at how quickly you notice a positive shift. In your relationship with food and your body.




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The Benefits of Cooking at Home.


In a time where convenience foods and packaged snacks; have overtaken much of the grocery store, and everyone seems to be leading a busy lifestyle. There is significantly less time being spent cooking at home.

But there are significant benefits. In reducing you’re eating out and cooking at home more. Here are some reasons why you might want to consider carving out. More time to be in your home kitchen preparing meals.



You have more control over what you’re eating.


Although grabbing a bite to eat between meetings. It allows for a quick and convenient decision, it also comes with some important considerations for your health.

Convenience foods tend to be higher in calories and additives. That you may not necessarily want to be eating. They also tend to be lacking in important nutrients. Like fiber, when compared to home-cooked meals. On the other hand, when you prepare food at home. You get to decide exactly what ingredients are being used.



You’re more likely to make Healthy Choices.


Studies show that people who cook at home most nights of the week. Consume fewer calories than people who eat outside of the home on a regular basis.

Furthermore, cooking at home is a more consistent way to incorporate. A wide variety of healthy foods like fruits, vegetables, whole grains, and lean proteins.

Home-cooked meals are typically prepared using healthier methods. Than what you might find at fast-food chains and restaurants, using less oil, fat, salt, and sugar.



It saves you more money in the long run.


Stopping at the drive-thru on the way home. It seems like a cheap way to eat at the moment, but expenses can add up quickly.

You can save more money over time by meal planning and budgeting. For groceries that will make multiple servings. Not to mention, investing a little more money and time in your health. Prioritizing cooking at home can save money in the long run; by preventing potential medical costs as you get older.



It brings more feelings of joy and accomplishment.


There’s something to be said about the positive feelings around home-cooked meals. That just doesn’t come from eating fast food or restaurant meals.

Following a recipe from start to finish. And seeing the delicious result of your kitchen labors. It provides a unique sense of accomplishment. If you’re cooking for friends or family. You also get to enjoy a sense of pride that comes with sharing. The art of home cooking and hospitality with others.

Research shows that enjoying meals at home with others increases happiness.

Therefore, It encourages the learning and maintenance of important basic cooking skills.

You don’t need to have an arsenal of memorized family recipes under your belt to be successful at home cooking.

What’s more helpful is mastering some basic cooking skills. That can serve you throughout life, like knife handling. Making simple soups and salads, working with different proteins And a few cooking methods like sautéing, baking and steaming. Therefore, these skills can be applied to several different recipes and foods.





In conclusion, Cooking at home offers many benefits to your health and your wallet. If you can think about some ways to spend more time in your kitchen. You can experience these benefits both in the short and long term.



Second Wind


Ana Reisdorf is a Registered Dietitian Nutritionist with 12-years of experience. In the field of nutrition and dietetics. Ana has worked in multiple capacities in the field of nutrition. Including teaching at California State University, Long Beach. She has a passion for helping people achieve ideal health. And make transformational changes in their lives.