1. Eat less but more frequently. Consuming large meals (more than 1,000 calories per sitting) makes you feel sluggish because your body’s resources are directed toward digesting all that food.
Instead, graze on small meals and snacks that contain a mix of carbohydrates and protein (but little fat) to provide a steady stream of fuel. Examples: Yogurt smoothie (one cup light nonfat yogurt, one-half cup fat-free milk, one-half peach, blended)… peanut butter and banana sandwich (one slice whole-wheat bread, one-half tablespoon peanut butter, one-half banana, sliced)… fruity cottage cheese (one-half cup 1% low-fat cottage cheese, one-half cup pineapple chunks in juice, drained).
2. Exercise. The health benefits of exercise are well known, but many people tell me they continue to exercise year after year because it makes them feel good and gives them more energy. I recommend at least 30 minutes of sustained activity five times a week. The best activities for most people tend to be brisk walking, jogging, swimming, cycling and aerobic dance.
3. Take a multivitamin. In a clinical trial, people who took multivitamins daily not only had improved immunity against infectious diseases but also had more energy. In general, it is best to get vitamins from food, but many people don’t get the necessary amounts, so I suggest taking a multivitamin/mineral supplement daily.
4. Prevent dehydration. Consuming an inadequate amount of fluids, particularly if it’s hot outside or you’re exercising, can deplete energy and lead to weakness, dizziness and headaches. Drink at least six to eight eight-ounce glasses of water daily. On days that you exert yourself to the point of perspiring, increase that to up to 13 glasses.
5. Watch what you drink. Drink no more than one caffeinated beverage a day. Coffee, tea, cola and other caffeinated beverages provide a temporary energy boost, but energy levels plunge when the stimulant’s effects wear off.
Caffeinated drinks also have a diuretic effect, which may cause you to lose fluids because you urinate more frequently.
Also, limit alcohol consumption to no more than one drink a day — any more can lead to fatigue.
6. Practice the “relaxation response.” This technique, developed by Herbert Benson, MD, of Harvard University, has been shown to reduce blood pressure and heart rate. For me, doing this for just five minutes in the middle of the day is rejuvenating.
How to do it: Sit in a chair in a quiet room. Close your eyes. Starting with your feet, begin to relax your muscles, progressively moving up the body to the top of the head. While you do this, breathe in slowly and naturally through your nose and out through your mouth. As you exhale, silently repeat a focus word or phrase that has meaning for you, such as “peace.” Push away distracting thoughts by focusing on your breathing and the word you have chosen to repeat.
For more information, read The Relaxation Response by Herbert Benson, MD (HarperTorch).
7. Take naps. Surveys show that most Americans don’t get as much sleep as they need (most of us require seven to eight hours a night). Daily naps of 15 to 20 minutes are energizing — and longer naps can help you catch up if you are sleep deprived. I sleep only five to six hours a night, so I often take a two-hour nap on Saturdays.
8. Don’t immerse yourself in bad news. The glut of negative information coming our way from TV, radio, newspapers, the Internet, etc. can hurt the psyche, causing stress and fatigue. Reduce the amount of time you spend watching, listening to or reading the news, and focus on things that bring you joy.
9. Be social. Studies show that isolation can lead to depression and early death. We gain energy by being with others (both humans and animals). Make time for family, friends and pets.
10.Explore your creativity. Boredom leads to a lack of motivation and energy. Finding a creative outlet that absorbs you is invigorating. Developing your creativity also teaches you new skills… challenges your brain… and leads to the release of endorphins, feel-good brain chemicals. Take up a new hobby… learn a musical instrument… take on an unusual project at work. Added benefit: Mentally stimulating activities can lower your risk of Alzheimer’s disease.
11.Laugh. Laughter appears to release endorphins just as creative pursuits do. By improving your outlook, you’ll feel more energetic and ready to tackle life. Helpful: Watch funny movies… read cartoons… share humorous stories and jokes with friends.
12. Think young. To a large extent, your mindset dictates how much energy you have as you age. If you expect the worst, you’re likely to feel tired and unwell. If you expect to stay vital, you’ll fight off disease that can sap energy and well-being — and you’ll add years to your life.
To lose weight
Don’t shop when hungry.
Keep a boring refrigerator.
Balanced diet of the 4 food groups – not too much of one.
Maximum of 3 eggs/wk.
Maximum of 2 servings of beef or lamb/wk.
6-8 glasses of water/day. 1/2 glass before a meal, none during.
Never go hungry.
‘Listen’ to your body: don’t eat when tired, nervous, upset, bored, discouraged or busy.
Don’t eat unless hungry, then eat slowly.
Treat every snack as a meal with a plate, sitting down, relaxed during the snack and afterward.
Eat small portions on small plates.
Chew slowly and thoroughly. Put down fork between bites.
No 2nds. l desert/wk.
Dinner is the worst time to overeat [a good time for Slim-fast or similar product].
Never stuff yourself. Leave table slightly hungry and sit; 20 – 30 minutes later, you’ll feel full – not bloated.
Don’t lie down or sleep after a meal. (That’s how sumo wrestlers gain weight.)
Brush teeth before putting food away.
5 hrs between dinner and bed.
Diet one meal at a time.
Be patient and moderate – not a martyr.
Develop a calm lifestyle.
Tell others you’re dieting.
Your tastes change – less interest in red meat, sweets, …
After the lst week, don’t lose more than 2 lbs/wk.
Use Unsaturated fats [corn oil, safflower].
No salt or sugar.
Prefer raw food. Avoid processed food – no instants, synthetics, or imitations. No margarine or mayonnaise. Minimum of spices, relish, catsup, steak sauces. Avoid fried foods. Nothing deep fried.
Have a dieting buddy
Regular moderate exercise.
Take full responsibility.
Inches are more important than lbs. If you can pinch more than an inch of stomach, you’re overweight. Every 2 inches your stomach exceeds your chest subtracts 5 years from your lifespan.
For proper roughage
Whole grain products.
Nuts and seeds, hi fiber fresh fruits and vegetables, raw or barely cooked.
A minimum of fats and red meat.
No processed flour products.
Moderate amounts of fish and poultry.
Molasses or honey instead of sugar
Reduce: catsup, steak sauces, pickle relish, ‘hot’ spices.
Avoid: all syn¬thetics, imitations, instants, and quick cooking items.
Mix into food 2-3 tspns/day of unprocessed miller’s bran.
Aerobics
Take 220 and subtract your age. Calculate 70%-85% of that to get the heartbeat you need to maintain for 20-30 minutes 3 times/wk on non-consecutive days [like mon, wed, fri].
