Denise's Daily Dozen (30 page)

A Dozen Tips from Denise: Easy Ways to Boost Your Energy

T
he world we live in is go-go-go all the time. However, sometimes all that going leaves us feeling wiped out and in need of a major energy boost. I’m happy to say there are many healthy ways to get that lift, and most of them take just a few minutes out of your day. Here, some of my favorite ways to feel revived and refreshed.

1.
Research shows that the scents of citrus and peppermint can make you feel more energized and alert. Light up a lemon- or mint-fragranced candle, rub on orange or peppermint lotion, or sip some citrus or peppermint tea.

2.
Breathe. Taking some long deep breaths is a simple way to give yourself an energy boost no matter where you are. Try inhaling for the count of three and exhaling for the count of three. Repeat several times.

3.
Good posture also has an impact on your energy level, because how you sit affects how much oxygen can flow through your body. For example, if you sit at a desk all day, often by 3 PM your shoulders are hunched forward and your back is rounded. With that kind of slouched posture, your breathing tends to be shallow—and that means less oxygen is flowing through your body and to your brain. No wonder you’re tired! On the other hand, having good posture helps increase your lung capacity, which leaves you feeling more alert. So sit up tall, stretch your arms out to the sides, and look up to the ceiling as you lean slightly back, open your chest, and do the deep breathing recommended above.

4.
One of the first things I do when my energy is fading is to drink water. Every cell in our bodies needs water to function at its best, so it makes sense that being dehydrated may slow you down. Grab a bottle of water when you need a lift. (For ideas on how to spice up your H
₂
O and make it more appealing, see
page 92
.)

5.
One of the most important ways to keep your energy up throughout the day is to keep your blood sugar level stable. That’s why I never go longer than three to four hours without eating (and why starvation diets leave you feeling exhausted). Even if it’s just something small—a handful of almonds, some yogurt, or an apple—it will keep your metabolism going strong and give you the energy you need to get through your busy day.

6.
Always eat breakfast. This is along the lines of not going too long without eating. When you wake up in the morning, it’s likely been at least eight hours since you’ve eaten—in fact, the word
breakfast
really means to “break the fast”—so your body needs some fuel to give it a kick start. Skip breakfast and you’ll start your day behind the eight ball and be starving come noon.

7.
Skip the sugar. When you’re exhausted, it’s easy to reach for a sugary snack like cookies or candy thinking it will give you the boost you need. At first it does increase your blood sugar level, so you do feel a little better. The problem is that soon enough, your blood sugar level falls drastically and you’re back to feeling wiped out again. Instead, eat plenty of protein
and
carbs, because this combination keeps your energy up and leaves you feeling full longer.

8.
Get enough vitamin B
₆
. This nutrient is necessary for a variety of functions in the body such as protein metabolism and proper functioning of your nervous and immune systems. It also helps keep your blood sugar levels stable, which, as I mentioned earlier, is critical if you want to feel alert and wide-eyed. Look for foods that contain B
₆
, including fortified cereals and oatmeal, baked potatoes (make sure to eat the skin), bananas, garbanzo beans, and chicken.

9.
This may sound obvious, but getting enough rest is key. I’m a big believer in getting seven to eight hours of sleep a night—if you’re not rested, you’ll feel worn out before your day even starts. (See
page 141
for tips on improving your sleep.)

10.
Eating spinach is another one of my personal energy-boosting tricks. (Yes, Popeye was on to something when he professed his love for this green, leafy vegetable!) It’s a rich source of some amazing nutrients like iron (something most women don’t get enough of), folic acid, vitamins A, C, E, and K, magnesium, calcium, and an array of antioxidants. I love it in a salad, lightly steamed, or added to a wrap or sandwich.

11.
Rub your ears. I learned this trick about twenty years ago when I was on a plane flying cross-country. A very interesting doctor I was sitting next to told me that a great way to feel more alert and calm was to use two fingers to gently press down all along the perimeter of your ear. She also suggested rubbing the back of the hard bony part of the ear. I know it sounds a little crazy, but I’ve been doing it for two decades now so I know it works!

12.
Laugh often. You may be, well, laughing at this one, but it’s true. Cracking up helps get oxygen flowing through your body and raises your heart rate, all of which can perk you up. So call your funniest friend or watch a silly clip on YouTube and you’ll be energized in no time.

TUESDAY’S DAILY DOZEN MEAL PLANS

Be kind to your body, and it will be kind back!

Week One Tuesday Daily Dozen Meal Plan

Breakfast today feels like an indulgent dessert—without the fat and calories. The fruits it contains—mangoes and strawberries—are bursting with vitamins that boost your immune system and also enhance collagen production so your skin looks and feels younger. I know eating chicken when you’re trying to lose weight can get boring, but that’s not the case with the cilantro and lime chicken dish that you’ll have for dinner. It’s delicious and loaded with protein to help repair and strengthen your muscles after the hard work you did for today’s Daily Dozen.

BREAKFAST

Yogurt Parfait (1 protein + 1 fruit + 1 healthy fat)

1 slice sprouted grain bread (Food for Life brand), toasted, with butter spray (1 grain)

Men add:
1 slice sprouted grain bread (1 grain)

Yogurt Parfait

1 cup nonfat vanilla yogurt

½ cup sliced strawberries

½ cup sliced mango (fresh or frozen)

2 tablespoons sliced almonds

Lime juice, to taste

Zest of lime

In a glass bowl or tall glass, alternate layers of yogurt with layers of fruit. Top with almonds, a squeeze or two of lime, and garnish with lime zest.

THINK POSITIVE!

Whenever your willpower starts to wane, try shifting your focus from your negative thoughts to thoughts of your loved ones. Make it your goal to set an example for your family and be a role model for your kids or your friends! Think of how much they’ll all benefit from learning and following all the healthy habits you’ve picked up.

Tuna Salad Wrap

3 ounces canned tuna (packed in water, drained)

1 teaspoon light mayonnaise

1 teaspoon Dijon mustard

½ cup chopped celery

1 whole-grain wrap

1 handful mixed greens

In a small bowl, combine the tuna, mayo, mustard, and celery; mix to combine. Place the tuna mixture on top of the whole-grain wrap and top with greens.

LUNCH

Tuna Salad Wrap (1 protein + 1½ veggie + 1 grain)

1 medium apple (1 fruit)

Men add:
1 medium apple (1 fruit)

AFTERNOON SNACK

1 cup cantaloupe chunks (1 fruit)

Men add:
½ cup nonfat cottage cheese (1 protein) and 2 tablespoons ground flaxseed (1 healthy fat)

Chicken with Cilantro & Lime

1 tablespoon olive or canola oil

1 tablespoon honey

Juice of 1 lime

¼ cup chopped cilantro

4 ounces chicken breast

In a small bowl, whisk together the oil, honey, lime juice, and cilantro. Pour this mixture over the chicken breast and marinate in the refrigerator for 20 minutes. Grill or roast the chicken for 6 to 8 minutes per side or until cooked through.

DINNER

Chicken with Cilantro & Lime (1 protein)

1 cup steamed spinach (1 veggie)

Men add:
½ cup steamed spinach (½ veggie)

1 small ear of corn (1 veggie)