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  • Amy Salman, Founder, The Wellness Map

Need an Energy Boost?

Need energy, running on empty, feeling exhausted, or finding yourself hitting that 3p.m. energy slump that makes you want to fall asleep at your desk? If so, the way you are nourishing your body (or not) may have something to do with it. What you eat is vital for your energy and productivity, not to mention your overall health. Starting your day with refined carbohydrates such as bagels, various cereals, or doughnuts for example, tends to contribute to afternoon blood sugar crashes, unhealthier lunch choices, and that 3 p.m. candy bar.

If you want to supercharge your day, start by choosing a healthy breakfast that combines lean protein, healthy fats, and fiber. Some examples include a vegetable omelet with berries, whole grain toast with almond butter and sliced banana, or greek yogurt with blueberries and flax seeds. These nourishing options will help keep your energy stable throughout the day.

Next, choose afternoon snacks with the same theme in mind as above. Lean protein, healthy fat, and fiber. Healthy options include hummus or guacamole with sliced veggies, raw nuts (pistachios, almonds, or walnuts), organic turkey breast with flax crackers, or a piece of fruit with almond butter. Keeping your body fueled with nutrient dense food helps to maintain your energy levels.

Drinking plenty of water is also a key component. Staying hydrated helps with concentration, productivity, prevents headaches, digestive problems, and maintains energy levels. Aim for 8-8 oz. glasses daily.

Now, even the most compliant people get tired, and many reach for a quick fix of caffeine for energy. But, caffeine provides only a temporary energy boost. And too much caffeine can cause unstable blood sugar levels leading to cravings and sleep disruption. Consider a cup of green tea instead, packed with antioxidants, or warm lemon water. Many times people grab that extra cup of coffee out of habit. So replace it with something else and soon you will develop a new healthier habit.

Last, don’t go hungry or skip meals. Eat often, around every three-four hours to stabilize blood sugar levels. If you find your schedule is super busy and don’t have time to eat a proper meal, make sure to have healthy snacks on hand. You can make mini meals out of snacks. So, remember to have your emergency snack pack on hand, always!

If you are first making changes, start slow and think of one thing you can do today or this week. Maybe you will start with breakfast. Once you feel more energized from one change, then add on another. Keeping a journal is a great idea so you can track the changes and how you feel. Once you recognize a pattern, it is easier to start associating your thoughts, behaviors, and actions more naturally.

To your health & happiness,



© The Wellness Map

"During Amy's 3-month program, I saw my cholesterol drop 40 points within the first two weeks! I lost 28 lbs, reaching my goal weight by 3-months! I feel stronger, have less stress on the body, and am no longer out of breath when walking. I've lost my addiction to bread and no longer have cravings. I can't thank her enough for how much she has helped me!" -Jeff S.

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Looking for more ways to get energized or improve your health? Learn more about my programs that are helping my client's reduce stress, lose weight, increase energy, reverse and prevent symptoms of chronic illness, and simply live healthier lives. Contact me today for more information.

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