As a Registered Nurse, there are some things I have made a habit of to help boost my energy, health and overall wellness.
Our world continues to get busier every day. As a parent and Nurse I realized I put others needs in front of my own. When you do this every day, you tend to feel overwhelmed and exhausted. You have to realize that your health and well being is number one. It may sound selfish but how are you to care for others if you are not taking care of yourself? Unmanaged stress and health can be deadly.
The following are ideas and ways to help you get self care and start feeling better now.
1. Increase your health, energy and immunity through food!
Energy, in other words, foods we consume that act as energy and building blocks for all metabolic processes in our body! You know the saying, “you are what you eat,” it’s true! What we put in our bodies can either hurt us or help us! Have you ever drank soda pop and ate a whole bag of chips? I have! I don’t ever recall enjoying how I felt after. Now, when I eat colorful fruits and vegetables I feel much better…lighter on my feet and more energetic! That’s what I tell myself when I’m trying to decide on what to eat. Give it a try!
I know “diets” are a large discussion when people are looking to make health changes! I don’t promote any specific diet. I have tried Keto, intermittent fasting, high protein/low carb, Mediterranean and other “fad” diets.
In my personal experience I’ve received the best results from intermittent fasting. Intermittent fasting is alternating between “fasting” periods and “non-fasting” periods. There are multiple ways to set up an intermittent fasting routine but I have only used the 16 hours fasting/8 hours non-fasting. This type of eating allows you to be a little less lenient about the types of food you consume. The hard part for me is that I want to eat continuously during the 8 hours I am allowed eat. I still needed to use moderate self control so I do not over indulge. One bonus, you can drink coffee and sparkling water on your fast! I needed it! Please discuss with your physician about what type of nutritional plan would be best for you. Some diets may negatively impact certain medical diagnoses! For example, I tried the Keto Diet. It helped me loose a few inches but my cholesterol and triglycerides skyrocketed! Not worth it to me!
No matter what diet or nutrition plan you choose to follow make sure you incorporate real food. Take some time to read food labels and ingredients. A few things I stay away from are hydrogenated ingredients, modified ingredients, dyes and any ingredients that I don’t know what it is.
If you can help find most of your foods from the outer areas of the grocery store versus shopping down the isles. Most processed foods are located in the middle isles.
Protein: Building Blocks
Make sure to consume proteins: Lean meats like hamburger, steak, chicken, fish, eggs and yogurts. One staple in our house for all of us is Fage 2% plain yogurt with frozen blueberries! The kids ask for it! If you’re a vegetarian there are many alternatives, but I don’t have much experience with those options.
Carbohydrates: Main source of energy
Carbs are the main source of fuel that our body uses during physical activity and any activity in general. Fruits, vegetables and whole grain breads and noodles are great carbs that have a low glycemic index (glycemic index is a measurement of how much the food will spike your blood glucose). I do recommend white rice versus brown. Brown rice contains phytic acid which can inhibit the absorption of iron. Iron is needed for growth and development and crucial for your body’s ability to make hemoglobin. Eat rice in moderation!
Fats!
When I was young, I can remember everyone saying, “ fat is evil and makes you fat.” This is far from the truth. Fats are required for physiological processes and help you feel satisfied longer. No, you cannot eat fats uncontrollably, however the best source of fats are in avocados, olive oil, coconut oil, almonds, nuts and nut butters. Eat in moderation! Check your food labels to understand the serving size to prevent you from over indulging!
Leave Out Fillers!
One of the best things I’ve done with modifying my diet is reducing sugary foods. I’m not talking about fruits. I’m talking about added sugars. Watch for added sugar or high calorie sugar substitutes on ingredient labels. Common names for sugar: fructose, glucose, maltose and dextrose. Notice the “ose” ending! “Ose” indicates sugar. Other common names are:
- Cane juice
- Cane syrup
- Corn sweetener
- High-fructose corn syrup
- Molasses
Honey and Maple Syrup are also added sugars. If you need a sweet taste, try honey! It has a low glycemic index and has health benefits as well! Please watch the serving size and use in moderation.
2. Reward yourself
Don’t forget to occasionally reward yourself. It’s okay to set goals and offer yourself a celebration! If this means eating desert. Try sharing it with a friend or family member. A little splurge can benefit you and help you stay strong in your pursuit to eat healthier.
3. Reduce sodium
Sodium (salt) is needed for our body to maintain homeostasis. Sodium can have negative impacts on our health and how we feel. Sodium causes high blood pressure and water retention. Water retention is what makes us feel bloated and heavy. The vast majority of people double the recommended daily amount of sodium in a day. Most sodium is hidden in processed foods and ready to eat meals. Learn to read those food labels!
If you need to add flavorings to foods that you are preparing, try no salt seasoning and spices. Plan ahead for your days. Prepare home cooked meals from fresh foods!
4. Hydration
Drink more water! Our body’s are made up of roughly 60% water. Water is also needed for metabolic processes in our body. It helps get rid of body waste. Drinking 2 Liters a day at minimum, will help you feel more energy and refreshed. It’s good for your skin. You will also spend a little more time in the bathroom (if you know what I mean?)! Drinking a 16 ounce glass of water before a meal can help prevent you from over eating and help fight cravings! If you don’t prefer plain water, you can add fruit to give it a slight essence of flavor.
5. Need a boost
My magic trick! Cold brew coffee! Okay, so it may not be magic! It is however, a trick I use before my workouts and when I need a pick- me-up when working my 10 hour days! Coffee is a low calorie beverage if you are able to tolerate it with no added ingredients. It is full of antioxidants and caffeine which helps increase energy and cognition! I choose the process of cold brew coffee because it’s stronger and the final product has a low acidity level compared to hot brewing. If your looking for some extra energy before your workout or a little pep in your step, reach for some cold brew! If you prefer hot, a good old fashion cup of Joe will work swell!
Too much coffee can negatively affect you and your health. Start with small amounts to assess your tolerance. According to Mayo Clinic caffeine amounts up to 400mg appear to be safe for most healthy adults. More than 4 cups a day is not recommended.
6. Sleep
My wife will love me for this one! To have a healthier and happier life, you should shoot to get 6-8 hours of sleep every night for adults (more for children)! Sleep is important for physical and mental growth, maintenance and repair. Sleep may not be related to food, however food can help initiate sleep and increase the quality of sleep! Whole dairy products, tuna, chicken, turkey, pistachios, nuts and seeds all have higher levels of L-tryptophan!
Ways to improve sleep: Vitamin D from sunlight and foods! Exercise at least 3 hours before bedtime, stop drinking caffeine at least 3 hours before bedtime and create a bedtime ritual of relaxing activities. Discluss medications that could affect your sleep with your medical professional and reduce fluids during the evening.
7. If you smoke, quit!
I don’t think I need to say anything further. If you are in need of resources there are apps and websites!
8. Listen to music
No matter what type of music you like to listen to, turn on some tunes! For me, music helps distract me from the world and puts me in a great mood! It helps me increase my productivity around the house and helps me increase the intensity of my workouts! No matter how I’m feeling it gives me that extra edge!
9. Get a hobby!
Make sure you are able to do something you enjoy each day. It doesn’t have to take long… 15 minutes is all it takes! I enjoy walking the dogs, working in my garage on wood projects and cooking. Whatever it is you enjoy, make time for it!
10. Spend some time outdoors!
First, unplug from electronics. Leave your phone or turn it on “do not disturb.” Whether you are working, sitting or simply walking, focus on the here and now. Focus on your senses. Listen to the sounds. Look at the different sites around you. Smell the fresh air. Feel the air on your face. Breath. Depending on where you live, seasons can make it difficult. Try to make it outside every day for 20-30 minutes. I still venture out in winter! Bundle up!
11. Pause and quiet your mind.
Our world continues to create a high pace with more and more to do each day. We worry about our kids, jobs, financial status, bills and more. Take 1-2 minute breaks during your day to focus on your breathing. Think about your breath. Think about the feelings in your legs, arms, stomach, chest. Feel the breath. Feel the bad energy being exhaled and good energy being inhaled. This is a great way to reset. You can also use this exercise to help reduce anxiety. Other ideas, are meditation or progressive muscle relaxation!
12. Get up and move
Last but not least! Get into a workout habit. It takes 30 days to create a habit! Once you do, you will make excuses for not skipping a workout. No matter what type of exercise you do, it will benefit you and your health! Start with 2-3 times per week. Go on a walk, turn on music and dance, run, hike, yoga or something else you prefer. Whatever you decide, it’s worth it!
Start focusing on Self Care! Your life can depend on it!
Osen Village 