By Marianna Duba
Spring is definitely in the air – mother nature is spoiling us with unusually warm temperatures. It is great to see the sun shining and the snow melting, still, many of us cannot enjoy the early signs of spring. The short and cold winter days took their toll on our general well being: we feel heavy, fatigued, our driving force is gone, all we can think of is getting through the day so we can sit down in the evening and munch on a snack in front of our favourite show or hockey game. The fact is, you do not have to feel like this at all! Let’s talk about how to gain your energy and vitality back!
1. HYDRATE – Increase your water intake! As water makes up at least two thirds of the human body, it is essential to keep an eye on how much water we drink. Individuals who drink coffee or caffeinated beverages on a daily basis are particularly in danger for dehydration as these drinks are diuretics, they increase the need to urinate. In our busy schedules, it is easy to forget about drinking water. Keeping a bottle of filtered water always at hand (on the desk or in your work area, in the car when running errands, etc.) ensures that we stay compliant and provide our body enough water to keep it in balance.
2. EAT MORE VEGETABLES AND FRUITS – Since our early childhood, we have all been told to eat more veggies beside French fries and mashed potatoes. So why should we do that? Vegetables and fruits are loaded with vitamins, minerals, antioxidants, phytonutrients and other health-supporting compounds. They are also rich in fiber which promotes bowel regularity. Fresh produce contains plant digestive enzymes that help us to break down the food we eat and ease the every day’s hard work of our digestive system. All these nutrients contribute to increased energy, improved focus and motivation. Is it better to eat your veggies cooked or raw? The key is to keep a balance. You can prepare them steamed, grilled, sautéed, stir-fried, cooked in soups, etc. In a raw state, they can be consumed in salads, veggie rolls, or in delicious smoothies or juices, the choice is yours. Although many of us may prefer eating fruits rather than vegetables, I suggest to keep your fruit intake to 2-3 servings a day. With vegetables, you can go in their consumption as high as you like and in a few days, you will feel the difference that this simple diet change can bring!
3. TAKE A BREAK FROM COFFEE OR BLACK TEA – or at least decrease their consumption. I realize this may be the most difficult change to implement for many of us! As I have already indicated, our comforting warm drinks that we cannot even start the day without are diuretics and deplete our body of water and important minerals. In addition, they are stimulants and that is why we love them so much! The problem is, we do not realize that their energy bursting effect is only short-term, and is always followed by an energy crash that needs to be helped by another cup of coffee or tea (possibly accompanied by a doughnut or a few timbits?). If this cycle is repeated a few times, the final result is a roller coaster effect in your blood sugar and energy levels. Regular caffeine intake can also disrupt your sleep. On the other hand, some recent studies suggested coffee might be good for us because of its high antioxidant content. To clarify the contradiction, this applies to black coffee (or tea) only! As soon as you add milk or cream into your coffee, the health-supporting benefit is gone as milk proteins bind to the antioxidants and neutralize their effect. Adding sugar to your java may contribute to insulin resistance. Therefore, if you cannot stay away from these beverages completely, enjoy a cup of black coffee or tea in the morning and replace them with green tea in the afternoon. And remember, coffee is one of the most heavily sprayed crop (exposed to pesticides), so opt for organic coffee whenever available.
4. START WALKING – no more excuses! It is not cold anymore, the sidewalks are not slippery and the days are getting longer. Is your schedule too hectic? It’s all about planning. Find at least 10-15 minutes every other day, if not daily, for putting your running shoes on and head outside. Although walking is not a gym-based high-impact calorie-shedding workout, it can provide great benefits especially when performed on a regular basis. Along better energy, walking helps you to burn calories and increases your metabolism. This not only helps with weight control, it also enhances your nutrient absorption and utilization. And that’s not all! Regular walks have a positive impact on your peristalsis and promote bowel regularity. By gradually increasing the pace of your walks, you will feel the urge to drink more water. Higher water intake helps the body’s detoxification and elimination processes. Are you not convinced yet? Then you decide yourself. Go for a walk and see how the fresh warmer air and the released endorphins (feel good hormones) are going to change your general well-being.
5. INVIGORATE WITH DRY SKIN BRUSHING – before taking a bath or shower using a special brush made of natural fiber bristles (not synthetic). Dry skin brushes are available at most health food stores. This gentle but firm brushing all over the body boosts the circulation to the skin, stimulates the lymphatic system and helps to remove toxins through the open pores. It also removes dead dry skin and reduces the appearance of cellulite. Most importantly, it leaves you energized and invigorated, especially when followed by taking a shower with alternating hot and cold water. How to perform dry skin brushing? Start at the soles of feet and move up in a circular motion. Always brush towards the heart! The following links may help you to master the proper technique:
http://articles.mercola.com/sites/articles/archive/2014/02/24/dry-skin-brushing.aspx
http://www.joyoushealth.com/blog/2014/12/21/how-to-dry-skin-brush-video/
These are just some simple steps helping us to overcome our post-winter sluggish and heavy feeling. If you look for a more intense approach, a detoxification plan can help you to get rid of accumulated toxins and cleanse your body. Do you need some guidance and motivation to help you achieving your goal? Join me for my Spring Detoxification Program which can be tailored to your personal needs and lifestyle ( https://www.thesageclinic.com/services/the-invigorate-program/ ). For more information on what to expect on this program, please book a 15-minute free consultation with Marianna or contact me via email at [email protected] . Let’s re-energize and invigorate our body and soul together!