In our fast-paced world, it’s common to feel tired and sluggish, especially during busy days. It’s common to rely on coffee, energy drinks, and supplements to give us a boost and keep us going; however, these quick fixes can often do more harm than good in the long run, leading to energy crashes and other health problems. Fortunately, there are natural ways to boost your energy levels without resorting to these solutions.
Here are 10 tips to boost energy naturally, without taking supplements:
One of the most important things you can do to boost your energy levels is to get enough sleep. Sleep is crucial for repairing and rejuvenating your body, and lack of sleep can leave you feeling sluggish and fatigued. Aim for 7 to 8 hours of quality sleep each night to recharge your body and mind. Also, try to establish a consistent sleep schedule.
Dehydration can cause fatigue and decreased cognitive function. Make sure you drink enough water throughout the day to keep your body hydrated. The recommended daily water intake is around 8 glasses, but this may vary depending on your age, gender, and activity level.
A diet rich in whole, unprocessed foods provides your body with the energy it needs to keep going. Processed food can cause spikes in your blood sugar levels and leads to energy crashes. Make sure to Incorporate a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
Regular exercise is an excellent way to boost your energy levels naturally. It increases blood flow and oxygen to your brain and muscles, which can improve alertness and focus. Find an activity you enjoy and aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Stress can cause fatigue and drain your energy levels. Find healthy ways to manage stress, such as meditation, deep breathing exercises, yoga, or spending time in nature.
Deep breathing exercises can help increase oxygen levels in your body and promote relaxation. Take a few deep breaths throughout the day to help reduce stress and increase energy levels.
Taking regular breaks throughout the day can help you stay energized and focused, it also prevents burnout and fatigue. Set a timer to remind yourself to take a five to ten-minute break every hour to stretch, walk, or simply step away from your work.
Spending time in natural sunlight can help boost your mood and energy levels. Try to get outside for at least 15 to 20 minutes each day, even if it’s just for a quick walk around the block.
Social connections are essential for our mental and emotional well-being. Stay connected with friends and family, whether it’s through phone calls, video chats, or in-person interactions.
Gratitude can boost your energy levels by helping you focus on the positive aspects of your life. Take a few minutes each day to reflect on the things you’re grateful for, whether it’s a supportive friend, a beautiful sunset, or a tasty meal.
Fat loss drugs, also known as weight loss medications, are prescription drugs that are designed to help individuals lose weight by reducing appetite, increasing metabolism, or inhibiting fat absorption. While these drugs can be effective for some individuals, they should only be used under the guidance of a healthcare professional.
It’s important to note that there are potential risks and side effects associated with fat loss drugs, and they may not be suitable for everyone. Additionally, fat loss drugs are not a magic solution for weight loss and should always be used in combination with a healthy diet and regular exercise.
Here are some of the most common fat loss drugs and how they work:
It’s important to remember that fat loss drugs are not suitable for everyone, and they should always be used under the guidance of a healthcare professional. These medications are not a magic solution for weight loss and should always be used in combination with a healthy diet and regular exercise.
If you’re considering using a fat loss drug, it’s important to have a conversation with your healthcare provider about your weight loss goals, your medical history, and any potential risks or side effects associated with the medication. Remember that there are no magic solutions for weight loss and that long-term success comes from making sustainable lifestyle changes.
Intermittent fasting (IF) is a dietary pattern that involves alternating periods of fasting and eating. It’s not a diet, but rather a way of structuring your meals and choosing when to eat.
There are several different methods of intermittent fasting, but the most popular ones are the 16/8 method, the 5:2 diet, and alternate-day fasting.
– The 16/8 method involves restricting your daily eating to an 8-hour window and fasting for the remaining 16 hours.
– The 5:2 diet involves eating normally for 5 days of the week and restricting calorie intake to 500-600 calories on the other 2 days.
– Alternate-day fasting involves fasting every other day and eating whatever you want on non-fasting days. The most common version of this diet involves “modified” fasting, where you can eat around 500 calories on fasting days.
Intermittent fasting has gained popularity due to its potential health benefits, such as weight loss, improved blood sugar control, reduced inflammation, and improved brain function. However, it’s important to note that not all of these benefits have been proven by scientific research, and more studies are needed to confirm them.
One potential benefit of intermittent fasting is weight loss. When you fast, your body switches from using glucose as its primary source of energy to using stored fat. This can lead to weight loss, especially if combined with a healthy diet and exercise. However, it’s important to remember that weight loss is not guaranteed and can vary depending on individual factors such as genetics and lifestyle habits.
Intermittent fasting can also improve blood sugar control by reducing insulin resistance. When you fast, your body uses up stored glucose, which can help lower blood sugar levels. This can be beneficial for people with type 2 diabetes or those at risk of developing it.
Additionally, intermittent fasting has been shown to reduce inflammation, which is linked to many chronic diseases such as heart disease, cancer, and Alzheimer’s. By reducing inflammation, intermittent fasting may help prevent or manage these conditions.
Despite these potential benefits, intermittent fasting is not suitable for everyone. People with certain health conditions, such as diabetes or a history of eating disorders, should not try intermittent fasting without first consulting with a healthcare provider. Pregnant and breastfeeding women should also avoid intermittent fasting.
It’s also important to remember that intermittent fasting is not a magic solution and should be combined with a healthy diet and regular exercise for optimal results. It’s not a license to binge on unhealthy foods during the eating periods or to skip meals entirely.
In conclusion, intermittent fasting can be a beneficial dietary pattern for some people, but it’s important to approach it with caution and consult with a healthcare provider before starting. It should also be combined with other healthy lifestyle habits to maximize its potential benefits.
In the world of dieting, the word “metabolism” has been used over and over out of context, creating, and promoting vague ideas about what a metabolism is and what it does.
The body’s metabolism, simply defined by Harvard health, as the internal process through which the body creates energy and burns calories. Metabolism helps your body to keep moving and function 24/7, by converting the energy consumed from the food and nutrients throughout the day to help your body perform survival functions, like breathing, circulating the blood, growing, and repairing cells, and everything else your body needs to survive even at rest or sleeping.
It is no lie that metabolism works at different rates in different people, and while it is the process responsible for your body to burn calories, it is not solely responsible for weight loss or weight gain. Many other factors affect your metabolic rate, such as:
There’s a way to estimate your metabolism at rest, by using the Harris-Benedict equation that considers your height, weight, age, and gender. You can use an online calculator or calculate it manually;
For Males: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) – (6.75 × age)
For Females: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) – (4.676 × age)
So, to help your body maintain its metabolic rate (if it’s fast) or speed it up (if it is slow), the following steps are beneficial:
Always remember that at the end of the day, your body will regulate its own metabolism to meet its own needs. And while those with faster metabolism may be able to lose the weight faster, a slow metabolism should not be used as an excuse for having an unhealthy diet or lack of exercising.
Choose healthy, choose active.
It’s common sense that a good night’s sleep makes us feel better. However, it’s a common misconception that older people need less sleep. An average of 8 hours will restart our the system, replenishing all of our energy stores. In addition, this downtime helps protect us from infection, by boosting our immune system.
Here’s how to ensure that the hours we do get while sleeping are good ones:
We might feel fine, but everyday stress can take a toll on us. If underlying stress isn’t taken care of, it can lead to mental health issues down the line. There are some small steps that you can take to destress that make a big difference:
A few hours of exercise a week will release endorphins that make us feel energised. This could be as simple as a sunset walk or getting on the elliptical machine. A good target is 30 minutes on most days of the week. If mobility is an issue, try these stationary exercises:
This could be on a small scale, such as doing a puzzle, painting or trying a new recipe. These are good ways to keep your mind stimulated and distracted.
Why not sign up for an online course, or join cooking classes? Trying something new can feel good especially when it’s out of the comfort zone. That’s because it’s a challenge.
Looking after or caring for a pet can do wonders for your wellness. Research has shown interaction with animals can has an amazing effect on humans. Pets can reduce stress and lower blood pressure through increased social interaction and exercise.
With the blessed month of Ramadan around the corner, we have all wondered how healthy fasting can be during Ramadan. What if we told you that the fasts of Ramadan – if the correct meal plan is followed, actually cure you from disease and improve overall health!
What makes it so, is not only the fast itself, but also the food choices we make during non-fasting hours. The quantity and the quality of the food we consume is what determines how safe our fast is going to be.
During Ramadan, some people tend to overeat and as a result, gain weight. This can lead to low energy levels and sluggishness.
If we consume the right amount of calories and exercise regularly we can maintain our metabolism, energy levels, and prevent muscle loss during the holy month.
The importance of hydration:
How to break your fast at Iftar time:
Building a healthy Suhour:
Finally, try to stay active with gentle and non-strenuous exercises such as walking or some stretching for an average of 30 min, preferably after Iftar by approximately 2 hours.
And last but certainly not least, always try to be mindful and enjoy Ramadan vibes to the fullest with prayers, family gatherings and serenity.
Did you ever stop and think why we call it a “cheat” meal? How about we call it a “treat” meal instead? Because that’s what we’re basically doing, we’re treating ourselves to a meal that we deserve to have after a hard week’s work. The term “cheat” gives it a negative overtone that makes us feel like we’re doing something bad, which we’re not. Knowing you have a treat meal coming up will make it easier for you to stay on track.
You eat well from Monday to Friday, you restrict yourself from eating any “extra” food, everything is perfect, you got this. You look forward to the weekend, knowing that you will finally have your treat meal, and eat what you’ve been craving most for the longest time! The day has arrived, and all the accumulated anxiety from the restrictions will finally be released. Sweet sweet serenity!
A smarter strategy, with all the benefits of a recharge, would be a refeed, which consists of days where you increase your consumption of calories, to give you just that little boost of energy.
Some general tips:
For Pizza or hamburger:
Benefits of Treat Meals:
There are many benefits to including a treat meal, once a week, in your diet. These benefits range from helping your mindset to helping your metabolism! The benefits of healthy cheating include:
Keep in mind, perfection is an uncommon road to success; real progress will be seen when you apply consistency towards your goals. Stay on track for most of your days, so that when you do “cheat”, you know you’ve earned it.
MYLK is a term used for a white substance extracted from plant sources, such as almonds, cashews, soya, coconuts, etc.
Despite the considerable advantages with the consumption of cow milk, there are various disadvantages associated with it. To start off, the presence of various pathogens in milk has been associated to cause widespread disease outbreaks around the world. Also, cow milk allergy is one the most common allergies among infants and children.
Other issues widely associated with the consumption of cow milk, in both males and females, are lactose intolerance, and cancer. The main source of the lactose carbohydrate in our body is human and cow milk. The intolerance is due to the absence of the enzyme, lactase, in the digestive tract.
Therefore, other factors, like the presence of cholesterol and vegetarianism, have pushed people and the food industry to look for healthier alternatives.
The food industry has addressed these demands by introducing various milk beverages which are promoted as alternatives coming from plant sources. These alternatives, also called ‘non-dairy alternatives,’ mainly include soy, almond, rice, cashew and coconut milk. Some other sources have also been used to produce these milks, but in minor quantities, like hemp, hazelnuts, macadamia nuts, flax, and oats.
Plant based alternative milks
Almond milk: Almond beverages have been consumed for a long time due to their flavor and taste. Recently, almond milk has become one of the most popular plant based alternative milks. The various health benefits involved in the consumption of almonds, are also one of the major factors that helped boost the consumer demand for it. Almonds have a high content of monounsaturated fatty acids (MUFA), that are helpful in weight loss and weight management. Almonds also act as a vital source of various nutrients including proteins, fiber, vitamin E and manganese.
Soy milk: Soy is a unique dietary source which is very rich in proteins and fat. These seeds contain up to 35–45% protein and 20% fat, acting as an important source of protein especially for vegetarians. Soy milk is also widely consumed for its health benefits, primarily attributed to the presence of isoflavones, which are linked to exhibit anti-cancer properties.
Coconut milk: It has a unique nutritional composition. Various researchers have found undeniable evidence that the consumption of coconut milk can increase the HDL (high-density lipoprotein) levels, which help in reducing the harmful LDL (low-density lipoprotein).
The incline of plant-based milk alternatives and decline of bovine milk is concerning from a public health perspective, yet, individuals and families could be using plant-based milk alternatives as total and complete nutritional replacements to bovine milk, with no other modification to their diet to make up for nutritional losses.
Have you come across this topic before? Will you believe it if we told you that we consume antinutrients on a daily basis, neglecting the fact that they may be harmful to our own health?
Antinutrients are natural or artificial compounds most commonly found in grains, beans, legumes and nuts. They mainly interfere with the absorption of vitamins, minerals and other nutrients in our body. They can even get in the way of our digestive enzymes, which are crucial for proper absorption. Antinutrients can also be found in vegetables, leaves, plant roots, and fruits, although these usually have benefits as opposed to detriments.
Phytic acid, leptins and saponins are antinutrients found in many different types of seeds. The reason these compounds bind to vitamins and minerals, making them indigestible, is generally as a defense mechanism. Their antinutrients help repel pests, bugs and other predators so the seeds are able to live on and reproduce (so fascinating, no?!).
Don’t get your heart racing yet, because not all antinutrients are bad. Polyphenols, for example, are a type of antinutrient that can actually be good for you (in moderate dosages, ofcourse). This is the same case as with flavonoids, another group of antinutrients found in “healthy” sources, including tea, coffee, and wine. On the other hand, some of the aforementioned antinutrients can inhibit mineral absorption to a certain extent, but are relatively harmless as long as you don’t over consume them.
Don’t get us wrong, we are not discouraging you to eat any of the previously mentioned foods, not at all, but a good and healthy diet, is a balanced one. In other words, we, at ‘Colour My Plate’, are able to assign each one of you the adequate amount of antinutrients per meal, per day, because you know, it’s what we’re here for.
The consumption of sweeteners has been increasing at a steady rate, and the potential health consequences of this practice have been under considerable debate. Artificial sweeteners can provide a sweet taste with zero calories. However, how safe they are has been a big question mark. They have shown positive associations with type 2 diabetes and obesity. Keep in mind that the use of these sweeteners means ingesting processed and refined compounds to our bodies.
If you are still unfamiliar with the side effects and consequences of sweeteners, then look no further, and read the information below:
If your goal is to cut down calories and lose weight, artificial sweeteners are not the way to go. If you are diabetic and want to reduce your blood sugar, artificial sweeteners won’t help you accomplish that.
The aforementioned information increased the demand for a better and safer substitution. What is more reliable than a natural form of sweetness?!
Maple syrup: it is made from evaporated maple tree sap. It’s rich in magnesium, zinc and other minerals and helps maintain optimal immune system function.
Raw Honey: it is pure, unfiltered, unpasteurized, and is rich in minerals. It is high in bioactive compounds, and has a great antioxidant ability, which helps with seasonal allergies.
Coconut sugar: also known as palm sugar, is made from the sap of coconut palm flower blossoms. It is a great source of minerals such as magnesium, potassium, zinc, vitamin C, B vitamins and even contains amino acids.
Date paste: It is a delicious, all-natural sweetener made from nature’s candy (DATES). It’s approved, vegan and a paleo-friendly sugar substitute. It is a good source of fiber, rich in antioxidants, and contains calcium, magnesium, potassium and other minerals that promote bone health.
Rapadura: It is a whole, unrefined cane sugar that is made by crushing the cane, extracting the juice, and dehydrating it into granules. It’s considerably healthier than conventional cane sugar, because it retains the natural molasses and trace nutrients like calcium, potassium, and vitamins.
Molasses: it is another liquid sweetener that is rich in minerals and flavor. It adds depth to recipes with spices like cinnamon, clove and cacao.
Stevia: it is an herb that is considered to be up to 200 times sweeter than sugar. It doesn’t raise blood sugar levels like regular sugar does. Many modern forms of stevia are highly processed so stick to stevia in herb form or pure extract.
Carob molasses: also called carob syrup, is widely consumed as an energy boost, especially during the cold. They mainly contain high amounts of natural sugars, some minerals (iron, phosphorus, calcium and potassium), as well as organic acids.