Why Use Supplements?

There’s no doubt that a healthy diet is essential for optimal heart health. But there are also a number of factors that make nutritional supplementation an important part of maintaining a healthy body and cardiovascular system.

Diet.

No matter how well you eat, it’s almost impossible to consistently provide your body with the right amount of nutrients day in and day out. You see, actual walking speed isn’t as important as we’ve been led to believe. In a two-week Dutch study reported in the journal Nature,researchers found that moderate activity was actually superior to vigorous exercise for expending energy. However, if you want to use a heart-rate monitor to pace yourself, that’s great—but go no higher than 70 percent of your maximal heart rate. To get a rough idea of your maximal heart rate, subtract your age from 220. Multiply the answer by 0.70; the result is your target heart rate.

Drugs.
Many prescription medications deplete the body of essential nutrients, which can lead to notable deficiencies that can affect heart health.

Age.
As we get older our bodies tend to produce less of certain nutrients, making supplementation crucial.

Exercise level.
Even moderate exercise can generate free radicals—which are known factors in heart disease and other illnesses. But antioxidant supplementation can offset the damaging effects of free radicals.

Must-Have Supplement #1: High-Potency Multinutrient

To provide your body with broad, overall nutritional support, I recommend starting your supplement regimen with a high-potency multinutrient. A quality multi will even out the natural fluctuations in your diet and help offset age- and medication-related deficiencies. Look for a multi that includes all essential vitamins and minerals (especially B vitamins), as well as flavonoids and carotenoids. Get my specific recommendations on what a high-quality multinutrient should contain.

Must-Have Supplement #2: Omega-3 Fatty Acids

In addition to taking a high-quality multinutrient, I believe everyone interested in optimal heart health should supplement with at least 1 to 2 grams of omega-3 essential fatty acids daily. Essential fatty acids (EFAs) help lower your risk of heart disease by promoting normal triglyceride levels; keeping blood pressure in the normal range; promoting normal cholesterol levels; and supporting circulation, blood flow, and blood viscosity (blood thickness). One popular way to get your heart-healthy EFAs is by taking fish oil or other marine animal (krill or squid) supplements, which can be found at health food stores and grocery stores. However, be selective when shopping. Because our ocean waters are getting more polluted, fish can be contaminated with heavy metals and toxic chemicals; and the large factory ships that catch the fish don’t always do a very good job of processing it right away, which means oils can oxidize even before they’re put into capsules. So, look for a fish oil product that can guarantee freshness, preferably one that includes antioxidants such as rosemary extract and vitamin E to ensure stability and freshness. Also, choose a supplement that delivers at least 150 mg of the EFA eicosapentaenoic acid (EPA) and 350 mg of the EFA docosahexaenoic acid (DHA).
Other Supplement Recommendations

Along with my core supplement recommendations of a daily multinutrient and omega-3 fatty acids, I suggest adding certain supplements based on your specific health needs. And everyone with concerns about heart health should take the “Awesome Foursome.” That’s my name for the four supplements I believe are most crucial for energy production inside cells. This is particularly important in the heart, because the heart requires more energy than any other organ in the body. The more energy it can produce, the more efficient it will be.

How Much Protein Is Right For You?

Fitness types often recommend megadoses of protein, sometimes as high as three to four grams per pound of bodyweight. On the other hand, the medical establishment argues that most of us take in more protein than we need. The U.S. Department of Agriculture, meanwhile, has a recommended dietary allowance (RDA) of 0.36 grams of protein per pound of body weight. So if you weigh 160 pounds, your RDA for protein is 58 grams. Eat a 12-ounce sirloin steak, and bam, you’ve met your goal for the day.

The problem with both of these estimates is that neither really describes a realistic need. The meathead bodybuilder protein portion might work if you want to look like Lou Ferrigno (although no one needs anywhere as much as three to four grams per pound of bodyweight). For the rest of us, it’s a touch much. And the USDA’s recommendation? The organization describes that as “The average daily dietary nutrient intake level sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals in a particular life stage.” Basically, it’s enough to make sure you won’t die.

What we really need is a standard that tells us how much protein we should eat based on our own individual goals and aspirations. I prefer to call this the optimal intake level. And while that number might not be so high as the figures quoted in the pages of those magazines I used to read, it’s certainly greater than the recommendation from the USDA.

Protein: Finding Your Optimal Level

Suppose you want to lose weight. That means you should probably follow some simple guidelines like eating less sugar. But research also indicates that eating more protein can help you towards this goal.

Scientists at the University of Illinois designed a weight-loss program in which one group ate the RDA for protein, while a matched group ate two times the RDA recommended amount. Both groups also exercised. The RDA group lost 12 pounds of fat in 16 weeks, while the higher-protein group lost nearly 20 pounds during the same time period. The RDA group also lost two pounds of muscle. This suggests that you need more protein during a weight-loss program, both to lose fat and to preserve your muscle.

“But wait,” protein naysayers will bark. “Won’t eating all of that protein jeopardize your cardiovascular system? It’s bound to clog your arteries.”

To put that concern to the test, researchers pooled together a group of subjects with high blood pressure and less-than-ideal cholesterol, and tested the impact of adding more protein to their diets. (The OmniHeart study) No one was allowed to gain or lose weight during the test, so any changes couldn’t be chalked up to the benefits of dropping a few pounds. Some subjects ate a diet with 18 percent of their total calories coming from protein, which is pretty close to the USDA’s recommended amount. A second group upped their protein intake to 28 percent.

What happened?

The higher-protein group showed better health across the board. People in that group had greater decreases in blood pressure, LDL (“bad”) cholesterol, and triglyceride levels. What’s more, their estimated 10-year risk of heart disease decreased compared to those on the lower protein track. Had these subjects been allowed to lose weight, the results may have been even more dramatic.

So what is optimal? If you go by science, about 30 percent of your calories should come from protein. At that level, you won’t have to worry about deficiencies, and you’ll know you’re getting enough of the nutrient to lose fat while also improving your heart health. Have some protein at each of your meals and snacks, and you’ll hit the target with ease.

Protein and Energy

Allow me to pause our protein discussion to talk about your blood sugar. When you eat a meal, your body breaks down carbohydrates into individual sugars and dumps them into your bloodstream. It doesn’t matter if those carbs come from broccoli or biscuits. Your body needs energy, and this is how it’s produced. The result is an increase in your blood-sugar levels.

Now, your body is very particular about blood sugar, just like Goldilocks was particular about her porridge – it wants your blood-sugar levels to be just right (70 to 99 milligrams per deciliter, for those of you interested in numbers).

When you eat a big meal, your blood sugar increases a lot. This makes your body freak out. Your pancreas responds by releasing the hormone insulin. Insulin’s job in this case is very simple: Get the excess sugar out of your blood. It does this by going “door to door” throughout your body, knocking on the entry points of muscle and fat cells to see if they’ll open and take in some sugar until blood levels return to just right.

If your body overreacts, your pancreas will release too much insulin. That insulin will knock on too many doors, pulling too much sugar out of your blood. Now you have a new problem: hypoglycemia (hypo = low; glycemia = sugar). You’ll start to feel tired, or hungry, or perhaps both. You get tired because your body’s most immediate energy source, the sugar in your blood, is suddenly depleted. You want to eat because low blood sugar is one of your body’s most powerful hunger signals. Your body will crave carb-rich foods to get your blood sugar back up again, even if you just ate.

Here’s how protein plays into the equation. Protein can help displace those carbs. The amino acids that form the building blocks of protein provoke a much-lower insulin response than the one triggered by a high-carb meal. So consuming more protein will have a less dramatic affect on your blood sugar.

Protein also triggers the release of a hormone called glucagon. Glucagon is the yin to insulin’s yang. While insulin takes sugar from your blood and pushes it into muscle and fat cells, glucagon gets your fat cells to release stored fat into your bloodstream, where it provides fuel for your muscles, brain, and everything else that uses energy. Meaning that of all the types of food you can eat, protein is the most efficient for your body: It controls insulin and helps incinerate fat.

A Better Burn
When we talk about about burning calories, we tend to focus on exercise. But our bodies are constantly using energy throughout the day and night. Even when we’re sleeping, we’re still breathing and pumping blood. Our brains are dreaming. We’re still digesting food and finding places to store it. And not all foods are digested equally.

The components of food—protein, carbohydrates, and fats —require different amounts of energy to digest and process, just as different types and intensities of exercise burn more or fewer calories. Scientists call this metabolic cost the thermic effect of food (TEF). Protein has a much higher TEF than carbs or fat. That is, simply eating more protein means your body is burning more calories during the process of digestion. In some cases, doubling your protein intake will bump up the number of calories you burn throughout the day. That’s one reason why protein, all by itself, helps you lose weight.

The Building Blocks of Muscle

During digestion, your body breaks down protein into individual amino acids. It uses them in many different ways, putting them together like a child combines Legos to build a castle. (Fortunately, your body does this in a more consistent way than your average elementary schooler.) These castles are your muscle tissue. To build them, you need an adequate supply of building blocks.

But imagine that the Legos did more than just stack on top of each other – they took part in your castle construction by telling you when to build your towers and walls. That’s what the amino acids in protein do. They aren’t just inert pieces of food waiting to be broken down. They actively signal your body to build muscle.

The most important amino acid in this process is leucine, which is found in just about every protein-containing food you’d ever eat. But in order for leucine to optimize and maximize your ability to turn protein into muscle there needs to be a certain amount present—a protein threshold, if you will. Scientists estimate that this threshold is about 30 grams of protein. You can build muscle with less than this amount or more, but this dosage is what research has found is ideal for optimal functioning.

Once built, muscle is metabolically active, meaning it burns more calories than fat even while you’re at rest. (It scorches through a lot more when you’re active.) And the more muscle you have, the more effective and efficient you become at every activity, which helps you burn more calories.

The All-Day Protein Diet

I recommend consuming lean protein throughout the day. Here are some quick and easy ways to work this essential nutrient into every meal.

*BREAKFAST: eggs, egg whites, lean breakfast meats, Greek yogurt, smoothies with protein powder.

*LUNCH OR DINNER: salmon, chicken breasts, extra-lean ground turkey, extra-lean ground beef, turkey or chicken sausage, lean beef (top round, shoulder roast, skirt steak), tuna, cod, tilapia, shrimp, tofu.

*SNACKS: Nuts and seeds, roasted edamame beans, protein bars (pick bars with at least 10 grams of protein and no more than 30 grams of carbs), protein shakes.

Is Your Social Media Making You Fat?

Think About How Much Time You Spend Looking At Social Media. It’s probably the first thing you do when you wake up and the last thing you do before bed.

You may not realize the power of this practice. They say we become like the top five people with whom we spend our time. Imagine what we are doing to ourselves with social media and exposure to thousands of messages per day.

You become where you put your energy. Are you putting your energy into taking care of yourself, getting your study on, hitting the gym, being great at work, giving attention to valued relationships, relaxing and making yourself a nice clean meal? Perfect! Do you spend hours on Instagram looking at celebrities, insane sugary recipes and drunk photos of people you don’t really know? Bad.

Take a hard look at who you follow on Facebook, Twitter, Pinterest and Instagram. Do they encourage healthy body image? Do they support a clean eating lifestyle or unhealthy diet products? Do they inspire you to be a more active and positive person?

Now imagine if all those thousands of messages on your phone, computer, tablet, and TV were ALL positive. How do you think that would impact your motivation to make healthy choices and at the end of the day….your physical strength and personal wellness?

Ready for a change?

Look for these triggers to see if the social media to stare at needs to go:

Unhealthy recipes

Celebrate unhealthy body image or extreme, unrealistic “skinny” culture (Strong is the new skinny, after all.)

Toxic gossiping

“Health” outlets completely void of well-informed advice

Support excessive use of drugs and alcohol

Focus on excessive wealth or materialism

Reality TV (that’s a personal opinion, what a waste of time!)


Here’s Your Challenge!

Take about an hour and look at all your social media. It’s time to purge. What kinds of people, companies, outlets do you follow that do NOT serve you? This can either be through the promotion of junk food or junk news. Gossip and negative messaging can be just as toxic as food. Whatever sources are draining your energy – either through unhealthy foods or anything else — need to go.

Love a particular chef because she makes a gorgeous French Rhubard Cake? Cool. I’m talking about straight up food porn. Guess what? We don’t need a peanut butter, chocolate-covered pretzel, double caramel cheesecake? Okay. We just don’t need it ever. That’s the kind of stuff I’m talking about–the excessive, gluttonous outlets that just don’t have a place in your clean eating lifestyle.

Here’s your challenge. Do 10 and 10. Go through each social media you have and delete 10 outlets that don’t fit your clean lifestyle. Then, go add 10 that do. Social media is something we look at for HOURS everyday. We become a mirror image of what we spend our time looking at, let’s make it awesome!

Easy ways to incorporate exercise into your daily routine

The key to bringing exercise into your daily life (especially if you’re not doing any at the moment) is to start small and build it up over time. In this way you will little by little incorporate into your lifestyle, and over time it will become habitual and you will come to miss it if you don’t do it.

As a species we have become very sedentary – in the western world at least – with many of us sitting at a computer all day, some of us even eating our lunch at our desks and only moving to go to the toilet. We are also often very stressed and tense, which may result in high cortisol levels with no outlet to release the stress, which can add to fat around the middle.

For thousands of years we moved a great deal on a daily basis, especially to hunt and gather food. We moved location following the seasons and in order to access available resources. As we developed farming methods and became more industrialised we moved less still. And now modern technology means that many of us are hardly moving at all, in comparison to how we were ‘designed’ to move. As a result of our lack of movement, people’s health is suffering, our fitness is reduced, stress isn’t being released and diabetes is on the rise as are the other ‘western lifestyle diseases’ such as cardiovascular disease and cancer.

So the bottom line is we all need to move more! Walking the dog on a daily basis isn’t enough, as unfortunately if you do something regularly, your body gets used to it. We need to raise our heart rates for an extended period of time, ideally on a daily basis. And it’s very beneficial to vary what you do.

There are many ways you can incorporate exercise into your daily lifestyle. The following are some ideas to try:

* As you wake in the morning and are lying in bed spend 5 minutes stretching your body.

* Keep a yoga mat or towel handy in the bedroom or lounge room and on rising spend 5-10 mins stretching you could try practice 5 ‘salutations to the sun’, if you are able and this is something you would like to try, which is a yoga asana that will stretch and activate your body. This can be done at any time of day, when you have a free 5-10 minutes.

* As you’re waiting for the kettle to boil, or eggs to cook, do some squats, as many as you can fit in while you wait. If you’ve never done this before start with 5 per day and build up gradually. Use any opportunity you can throughout the day to do squats. This will engage your core muscles and many other muscle groups in the body and is a fabulous way to exercise and tone your body.

* You can also do squats at work while you’re waiting for something to print, or at the photocopier. The idea is to fill those ‘wasted’ minutes waiting for something with some exercise such as squats. You could also do some stretches.

*Another way to exercise while waiting is isotonic and isometric exercises. Squeeze and tighten all of your muscles in your arms, your stomach, your bottom, thighs and calves, and hold for as long as you can. This forces glucose into the muscle cells regardless of insulin. Repeat this as often as you can. For some great examples of exercises to build into your daily routine see this helpful book

* Consider walking, running or cycling to and/or from work, even if it’s only part of the way. This will increase your cardiovascular health, endurance, stamina and overall fitness. Even making changes in a small way can make a positive difference to health and wellbeing. An example would be walking to the train station rather than catching a bus. Sometimes due to peak hour traffic, you may get there in the same time or even quicker than the bus.

* Invest in a mini trampoline/rebounder which is a small piece of equipment that is relatively inexpensive. Start with 5 minutes of ‘bouncing’ per day and build up over time to 10-20 minutes. This is something easy to do indoors or outside. Rebound inside or outside, while watching TV or listening to music. This is fabulous for your lymphatic system, getting potentially stagnant lymph moving!

* Go for a power walk or run during your lunch break. Make sure you follow it with a good lunch full of protein and some good quality carbohydrates, so as to ‘feed’ your muscles after exercise.

*You’ve heard it before – take the stairs rather than the lift. If you can run up or down them rather than walk, then do so! The more flights the better. If you’re sitting at a desk all day, working at a computer, any movement you can do will be beneficial on many levels.

* Invest in a ‘kettle bell’ and a DVD instructing how to use it. Buy the smallest weight initially and start with 10 minutes, slowly increasing over time. These are powerful exercises when done correctly!

* Buy some dumbbells and keep them at work under your desk. If possible do some arm and leg exercises whilst at your desk.

*Vary your exercise to keep it interesting! Plan a long walk in a park or the country or in an unexplored area on your day off or on the weekend. Walking in nature can have a wonderfully relaxing and calming effect, and if you’re away from a big city the added bonus of cleaner, unpolluted air! You will be sure to feel invigorated afterwards.

* Consider joining a walking group. There are many groups around, and they organise regular walks to a wide range of areas, offering different levels of fitness and lengths.

* Invest in a bike and explore your local parks with a relaxing bike ride. Take a train or drive out to the country and bring your bike. Go with family, friends or even join a cycling club.

* If you have children, this is a perfect way to exercise regularly and in a varied way. It’s also very easy to raise your cardiovascular rate chasing children around which is ideal to help promote fitness and fat burning. Play football, chase them around and play ‘tag’, have running races – make up games that incorporate movement and exercise.

* Now is the weather to start swimming! Again if you’re new to it, start slowly and build up as your endurance increases. Swimming is an excellent exercise for the whole body and for your cardiovascular system.

* If you love dancing, why not take up a class, even if it’s just once a week! There are SO many options, try different styles until you find something that suits you. There’s Zumba, Salsa, Belly dancing, African dance, 5 Rhythms, Ecstatic Dance, Pole dancing, Ballet and Tap… The list goes on. And dancing isn’t limited to women, men join in – it’s a fabulous way to have fun, increase your fitness and meet new people too.

Remember after any intensive or extensive exercise to cool down and do some stretches so as to avoid injuring yourself.

Supplements Boost Energy Levels and Increase Alertness

You can easily become fatigued by many factors including stress, lack of sleep, poor quality sleep, dietary deficiencies or a lack of sunlight even when you are in good health. There are many methods of boosting your energy levels, including exercising and eating a healthy balanced diet. Some natural practitioners and scientists believe that certain supplements may improve energy levels in certain individuals and many studies are underway to investigate these beliefs.

Many people drink caffeinated beverages to give themselves an energy boost, and there are also liquid and capsule caffeine supplements that may produce similar results. Caffeine is generally produced for mass consumption synthetically in laboratories. A healthier alternative to synthetic caffeine is green tea. Guarana is another herb that is sometimes used in place of caffeine supplements, as it contains similar chemicals that stimulate the body.

Vitamin B12is one of the 13 essential vitamins that your body requires to function optimally. The nutrient is needed to assist with the metabolism of certain nutrients and is necessary for the proper functioning of the immune system. Older adults, people with anemia, those who have undergone weight loss surgery and individuals with certain digestive disorders may all be deficient of vitamin B12 and experience symptoms of fatigue and weakness as a result.

A study at the U.S. Department of Agriculture Agricultural Research Service and the Grand Forks Human Nutrition Research Center in Grand Forks, North Dakota, concluded that those who experience symptoms of fatigue from deficiencies often get relief from B12 supplements. Some researchers also believe that vitamin B12 supplements may promote energy in all people, regardless of deficiencies; however, science has not been able to prove this thus far.

Rhodiola roseais another supplement that is under investigation for its benefits for those suffering from a lack of energy. The herb is native to northern Europe and has long been used as a folk remedy in Scandinavian countries as well as in Russia. A study at the Department of Neurology at the Armenian State Medical University in Yerevan found that doctors who were stressed and fatigued from working the night shift experienced a boost in mental functioning and energy levels from taking a low-dose rhodiola rosea supplement for 2 weeks.

Ginseng is an herb that comes in three main varieties: Siberian, Panax (Asian) and American. All three ginseng herbs are sometimes recommended by herbal practitioners from various alternative therapy traditions for patients who are feeling fatigued. Studies have proven largely inconclusive about the benefits of the herbs thus far due to mixed results. The Natural Medicines Comprehensive Database states that Panax ginseng is "likely effective" at improving thinking and "possibly effective" at increasing athletic performance, possibly by boosting energy.

You should discuss the use of any vitamin or herbal supplementwith your physician and pharmacist before beginning a supplemental regimen. While energy supplements are generally safe when used as directed, they may pose health risks to certain individuals, such as people with some cardiovascular issues or those who take specific medications. Your doctor can also help to rule out any underlying medical problems that may be contributing to your lack of energy.

The Buzz on Energy Drinks

Energy drinks and nutrition bars often make big promises. Some say they'll increase energy and alertness, others offer extra nutrition, and some even claim to boost your athletic performance or powers of concentration.

But once you cut through the hype and look past the flashy packaging on energy products, chances are what you're mostly getting is a stiff dose of sugar and caffeine.

As if that wasn't enough, some of these beverages additionally contain herbal stimulants, such as guarana, ginseng, and yerba mate. You might be thinking, well, so what? Isn't drinking a can of Red Bull or Full Throttle just like drinking a can of Coca-Cola? Not necessarily.

What are the risks of these energy drinks? A study published earlier this year in The Annals of Pharmacotherapy found that healthy, young adults who drank two cans of an energy drink each day for five consecutive days had increases in blood pressure and heart rate, which the researchers attributed to both caffeine and taurine. (The subjects were sedentary throughout the study.) While the increases were not considered significant, the findings could prove dangerous to people who have high blood pressure or heart disease.

Why weight gain? With the exception of a few sugar-free versions, these drinks contain calories and carbohydrate. For example, one 8.3-ounce serving of Red Bull contains 113 calories and 28 grams of carbohydrate; one 8-ounce serving of Monster Energy has 100 calories and 27 grams of carbohydrate; and one 8-ounce serving of Original Rockstar Energy has 140 calories and 31 grams of carbohydrate.

The Art of Living On Vital Energy

Have you ever wondered what it means to love yourself? Love is an acronym for Living On Vital Energy. When you tap into your physical, mental, emotional and spiritual energy resources, you are truly loving yourself and can live from a place of harmony and joy. It’s “normal” to feel stressed and out of balance when this energy is blocked. It’s “natural” and easy to be relaxed, creative and fully present in each moment when that energy is allowed to flow.

On a physical level we have life force energy that is moving through our bodies and keeping us alive. We tend to block this energy with the tension that comes from chronic stress in resistance to what is. We can reduce stress in our lives by learning to accept what is happening. We can also release the tension caused by stress to restore the natural flow of energy and create physical balance.

On a mental level, as creative beings, we create our reality with the energy of our thoughts. We have about 60,000 thoughts per day on average. If you think of thoughts as currency, and you were given $60,000 every day would you spend it on a lot of junk you don’t want? It’s important to be aware of how you are using the energy of your thoughts. Your imagination is a sacred corner of your mind. The only misuse of imagination is worry. If your thoughts are focused on what you don’t want then they are blocking what you do want. It is possible to train your mind to work for you rather than against you and develop mental wholeness.

On an emotional level we have loving energy. It connects us heart-to-heart. Fear (false expectations appearing real) blocks that energy. It’s important to pay attention to all of your feelings and emotions because they are letting you know if you are operating from a track of love or a track of fear. All of our pleasant or “positive” emotions come from love and all of our unpleasant or “negative” emotions come from fear. It’s the way your soul communicates with you. They are not bad or good, right or wrong; they are useful. If you put your hand on a hot stove you want to feel that pain. It’s telling you something. Move your hand! If you ignored what you were feeling you would get the consequences of a badly burned hand. When you learn the language of your soul you will be directed back to your natural state of emotional harmony.

On a spiritual level we have divine, universal energy. You are like a radio that is always plugged in to your source. However, it is up to you to turn the radio on, tune in to the right frequency and then listen. That is the value of inner silence. We tend to block this energy with doubt and by not listening to our intuition. By learning to be still and trust your intuition, you will experience spiritual freedom.

The creation of a balanced, fulfilling life is similar to building a home. First you need a plan. Then you must build a strong, stable foundation—this represents your physical self. From there you build a structure that sets boundaries and provides the framework through which you view the outside world—your mental self. Next you furnish and decorate this home in such a way that you feel good when you are there and it expresses who you are—your emotional self. Ultimately you move into your home, share it with people you love and it becomes a sanctuary in the world—your spiritual self. As you can see, if you leave out any one of these four parts you won't have a complete home. Likewise, if you don't pay attention to any one of these four aspects of yourself, you will feel like something is missing.

When you have a daily practice to remove blocks of stress, worry, fear and doubt you will have all the vital energy you need to be healthy, happy and fit all the days of your life. Take care of your body, mind, heart and spirit and you will discover what it means to love yourself. Share that love with others and it will transform your life.

"Everything is energy and that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics." ~Albert Einstein

What’s Your Energy Type?

If you constantly feel exhausted, run-down, like you just can’t get yourself going, it’s time to supercharge your energy. A revelatory new concept claims we each have an energy type, or "E-type," based on where you put on your weight. Read on to discover how you can identify your E-type, allowing you to improve your health and feel better than ever.

E-Type 1: Reactive

If you find yourself overly responsive to stress, constantly on edge, and with a tendency to carry extra weight on your upper back, chest, and arms, you are the “reactive” energy-type. The Reactive E-type is primarily the result of an imbalance in the stress hormone cortisol, which is made worse with a high-glycemic (high sugar) diet. The combination of blood sugar surges from your diet and too much cortisol inflame your body at a cellular level, leaving you feeling emotionally and physically drained.

E-Type 2: Fluctuating

If your period seems unpredictable, you feel tired at random times, and you carry your weight from the waist down, you are the “fluctuating” energy-type. In both men and women, the body maintains a balance of the hormones estrogen and progesterone; a variety of causes, however, can cause an excess of estrogen over progesterone, leading to the fluctuating E-type and its energy drain.

The key to boosting your energy is to reduce excess estrogen. The first step is to add some healthy and tasty foods that contain flavones – compounds that, among other properties, can inhibit estrogen activity. Roots, nuts, seeds, eggs, and dairy all contain high flavones, which can help restore the estrogen-progesterone balance. Next, while soy can be a great part of your diet, it raises estrogen levels, which can be problematic for Fluctuating E-types. If you fall into this category, take care to limit soy in your diet, especially from hidden soy derivatives found in processed foods like sauces, burger patties, ice creams, canned tunas, and artificial flavoring. Check your food labels for the following terms: mono-diglyceride, soya, soja, soybean, soyabeans, soy protein (isolate/concentrate), vegetable protein, textured soy flour (TSF), textured soy protein (TSP), textured vegetable protein (TVP). You should also avoid parabens, or preservative chemicals found in many lotions and cosmetics. They can seep through your skin, and may mimic estrogen activity. Be on the lookout for ingredients containing parabens, such as methyl paraben or propyl paraben, and seek out beauty products labeled paraben free.

While the aforementioned tips are tailored to reduce estrogen levels, you can also boost your progesterone levels by patting on a progesterone cream. Available over-the-counter, progesterone cream is easily absorbed through the skin. Apply 1/4 tsp to a thin part of your skin, such as the inner arm, for 14 days before your expected period to dampen the energy-draining effects of estrogen.

E-Type 3: Sluggish

If you feel exhausted throughout the day, sensitive to changes in temperature, and tend to gain weight throughout your whole body, you are the “sluggish” energy type. In this case, your lack of energy is due to your thyroid not producing enough of the hormone thyroxine, which occurs when your body doesn’t get enough iodine. This can be attributed to consuming too many goitrogens, components of foods that suppress thyroid function.


To supercharge your energy, allow your body to get the thyroid hormone it needs by avoiding goitrogens. Surprisingly, they’re found in many healthy foods like kale, broccoli, cabbage, peaches, and strawberries. Fortunately, you can deactivate goitrogens in your raw veggies simply by steaming them for as little as 10 minutes. That way you’ll reap the benefits of their many nutrients, and give yourself a thyroid thrust. You can ramp up your thyroid function even further by taking a daily dose of vitamin D. It’s a crucial component in thyroid function, especially in winter months when we don’t get enough natural vitamin D through sun exposure. Take 1000 IUs daily for maximum effect.

This final suggestion may be a bit surprising, but naturopaths have been recommending for years that you can hum your thyroid to health! They argue that the inner vibration stimulates the release of thyroid hormone. Try tapping the sides of your neck at the base 10 times while deeply humming. If the vibrations alone aren’t enough to boost your energy, humming one of your favorite tunes surely will help.

What Really Makes You Healthy

What your mind, body, and spirit need most.

In her book The Power Is Within You, Louise L. Hay wrote that “the point of power is always in the present moment.” To make the most of the present moment, a healthy lifestyle is an integral component of your journey toward well-being and wholeness. I refer to the healthy-lifestyle components of The LifeLine Technique philosophy as the Five Basics for Optimal Health. It’s important to make sure that you maintain the proper quantity, quality, and frequency of: water, food, rest, exercise, and owning your power. More than optimal health, however, the Five Basics are essential acts of self-love.

Tool #1: Water—Water Is Life

Water is the most crucial, nonnegotiable component of optimal health. After all, you can live for extended periods without food, but not without water. Why is it so essential? Your entire body is 75 percent water. Your blood is 82 percent water. Your lungs are 90 percent water. Your brain is 90 percent water. In fact, water plays a role in every function of your body, from regulating temperature and cushioning joints to bringing oxygen to cells and removing waste. One of the little-known facts about the importance of water is that it greatly contributes to our ability to process emotions. Emotions, e-motions, are energy in motion. Water conducts electricity. Without water, the body can’t maintain its basic functions, including manufacturing enough energy to process emotions.

Tool #2: Food—Understanding the Body’s Ecology

When you think about the concept of “eating healthy,” what comes to mind? For a lot of people, it means going on a diet. But more and more evidence is showing that diets don’t work, and in fact, they often create a vicious cycle of yo-yo weight loss and gain. On top of that, going on a diet is often all about calories and not about how to truly nourish your body. So, where do you begin when you want to start a healthy eating program? The one that I’ve recently found to best complement and support The LifeLine Technique is described in The Body Ecology Diet by Donna Gates. Donna and I both teach that good digestive health is fundamental for feeling your best. On both a mind and body level, your digestive system breaks down and extracts the nutrients your body needs to heal, regenerate, and thrive. Body Ecology teaches us to reconnect with nature and with traditional, whole foods as a way of living.

Tool #3: Rest—Restoring Balance with Sleep

High on the list of symptoms that new clients frequently discuss with me is insomnia or restlessness. Typically, they all have several lifestyle issues in common: emotional overload or high levels of stress; poor bowel habits; consuming too much caffeine; and eating processed foods high in cane sugar, high-fructose corn syrup, white flour, and white rice. Many have also used doctor-prescribed sleeping pills, causing a drowsy effect, which then leads them to consume even more caffeine in order to feel awake during the day. Sleep deprivation affects the body’s immune system. It can speed up the aging process and the onset of metabolic or hormonal imbalances. The act of sleeping not only allows your body to heal, but it also enables your mind to process and integrate your life experiences. Making sure you receive quality rest and relaxation is one of the most significant steps you can take to reduce the stress of modern living and create inner peace and balance.

Tool #4: Exercise—Making Time to Move and Play

We already know the benefits of exercise—increasing energy levels, relieving stress, improving sleep—and it can have a major impact on reversing disease processes. However, have you ever considered exercise as an opportunity just to have fun? I used to have my own struggles with creating time for play and exercise. I had to get serious about personal fitness in order to overcome the challenge of being crunched for time. Now I play tennis, swim or run outside with my children whenever we get a chance, and work out once a week with a trainer who inspires me and encourages me to laugh as she’s pushing me to bring out my best! Take a moment and imagine all the ways you can combine exercise and fun with your friends and family—walking on the beach, taking a hike, or riding your bike. Children are more inclined to model the behavior they observe: when you engage in a consistent exercise program, you teach them the value of self-care.

Tool #5: Owning Your Power and Living a Quantum Life
To own your power is to embrace every aspect of your life with passion, purpose, and courage…knowing that every day, in every way, each experience that you encounter represents the possibility to be so much more. The core philosophy of Living a Quantum Life is the belief that we are co-creators of our evolutionary journey. When we shed the old identity of pain, fear, shame, guilt, or suffering, we let go of the old identity like the snake in Native American medicine, shedding the old skin. We undergo a transmutation process, a metamorphosis, bringing forth our new quantum self. The snake releases everything it has outgrown and moves forward, without judgment. In Chinese culture, the snake also symbolizes wisdom and beauty. When we live a quantum life, we are wisdom; we are beauty. As we arise to observe and participate in our ever-evolving journey, we’re able to be love.

The Secret to Endless Energy

Need some more energy? It's simple. All you have to do is...relax.

Yes, it seems like a contradiction. But when you think about it, the concept of "energy" has been misrepresented over the years. Take the classic Energizer Bunny, for example. All he does is go, go, go, beating his drum with vim and verve, until suddenly, his battery runs out, and he's down for the count.

Most of us don't run on Duracells. And the "go, go, go" mentality can be exhausting, especially as we age. The trick is to find a level of calm energy that we can maintain throughout the day, and even throughout our lives. But where does that come from?

The answer may surprise you: One of the best sources of energy is exercise. Yep, it's a Catch 22: Working out boosts energy, but if you don't have the energy to start moving in the first place, how do you break the cycle?

First of all, keep it simple. 

Create a workout routine that balances higher-intensity exercises with more moderate, restorative moves. Yoga and Pilates offer gentle yet effective techniques for staying fit without feeling depleted afterward.

Go long, go slow, and have FUN. 

You know by now that I'm a big advocate of interval training (bursts of high-intensity activity that boost metabolism and burn more calories). But don't discount the power of long/slow training. I've been an advocate for this type of gently-paced exercise since early in my career. In fact, some of my earliest titles, like the workouts on my Fat Burning Classics compilation DVD, incorporate the long/slow technique, and the classic 80's soundtrack, hairstyles and leg-warmers might just energize you with a smile and a chuckle.

Recharge & Rejuvenate. 

 Getting back to that Energizer Bunny idea, if you need to recharge your battery, you've got to plug into the ultimate energy source...sleep. I just took a trip to London with a group of girlfriends, and by the fifth day of schlepping, sightseeing, walking and dining, my fellow travelers all marveled at my consistent energy. And my secret is simple: 7-8 hours every night, even across the pond. Of course, it's common sense; if you are rested, you'll feel rested. But a lack of shut-eye also wreaks havoc on our hormone balance and metabolism, which is why we reach for sugary, fatty foods when we're sleep-deprived...and nothing zaps your energy like junk food.

Need an all-natural sleep aid? Try this relaxation exercise before bed:

The Half Shoulder Stand - Lie on the floor perpendicular to the wall, with your legs extending up the wall, ankles together. Rest your palms on your belly or at your sides facing up. Hold this pose for 2 to 10 minutes, and say "goodnight" to that insomnia.

For more techniques on rejuvenating, relaxing and recharging, check this out:

My Energize & Restore Kit includes a PM program to help you relax and de-stress before you hit the hay, and an energizing AM program to restore and renew you in the morning. Try it Tonight!

5 Fitness Myths That Are Responsible For Thousands of Fitness Failures

Unfortunately, many people are misinformed and are also misled by the many promises of the weight loss industry. Everywhere you look, you see or hear of people promising “Dramatic Weight Loss” with products such as “The Fat Trapper” or “Exercise in a Bottle”.

Then you also have the hundreds of diets out there such as “The Zone”, “Sugar Busters” or “The Atkins Diet”. I’m sure you have heard of many of these yourself. You might have even tried some of them. Unfortunately, these products and diets are not the quick fix or the miracles they are portrayed as. They are also usually very dangerous.Below are some common misconceptions among people with regard to exercise and nutrition.

1. You need to exercise to burn fat.

The truth is you don’t gain body fat because of a lack of exercise. You gain it because your blood sugar levels exceed what you are using. Basically, you are eating too many calories at one time.

2. Your metabolism slows down once you hit 30.

WRONG! Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!

3. Pasta and bread are fattening.

Anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.

4. Eating after 7pm will make you fat.

Absolutely false! It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.

5. Strength training will make you bulk up.

Another NO! It seems as if mostly women are concerned with this one. Muscle size is primarily affected by genetics and hormone production; therefore, most women don’t have the potential to build very large muscles. Muscle burns calories, so the more muscle you have, the more calories you burn which makes it easier to burn fat and harder to gain it!
By no means is this a complete list. There are so many I could write a whole book just about them. The key is in education, but not by reading fitness magazines.

Invest in Yourself – 7 Steps to Optimal Health

Too often, I hear my friends talking about how they plan to start living healthier after the first of the year. But now, as we approach mid-May, many have put off their healthy-living goals to the point where they may be setting themselves up for failure: a 2009 study from the University of Hertfordshire in the United Kingdom found that more than 75 percent of New Year's resolution followers gave up. So who had the success stories? The people who broke down their goals into small, achievable steps.

Your life isn't an experiment or a fantasy. It's an investment in your future. You've heard it a million times: If you fuel yourself with junk and bad habits, you won't have the reserves to draw on for energy and good health. Consider each day an opportunity to invest in good habits, so you'll have stamina and great health to withdraw. You can't lose. Who wants to sit at home while the rest of the gang goes out to play?

And it's not just all about you. Do you want to be the parent or grandparent who sits on the sidelines, or the one who creates lasting memories for your kids or grandchildren by riding a bicycle right alongside them? Today, you can make your move so the dream of a long, active life becomes a reality.

But don't worry; you don't have to do it alone and you can get started any time of the year. I'm here to show you seven ways to push the reset button on your healthy habits - starting now. Even if you're already on a healthy track, there's always room for improvement.

1. Sleep It Off. Recharge your sluggish metabolism. A 2009 study from the University of Chicago found that people who don't get a full night's sleep are more likely to gain weight and have more difficulty losing body fat when they are dieting.

Sleep experts say the most effective way to improve your sleep is to stick to a regular bedtime and regular wake-up time, even on the weekends. Ideally, your bedroom should be dark, cool and quiet. And move distracting, light-generating electronics like computers and TV sets out of your sleeping zone.

2. Drink Smarter. Ditch the conventional wisdom that your daily fluid intake should only consist of water. Drink juice, green tea or coffee if you want to, but be mindful of the calories. A fizzy Vitamin-C powder added to water may satisfy a soda urge. And branch out - I'm a huge fan of freshly-juiced green drinks made from spinach and kale. Note: You are not allowed to knock it until you try it.

3. Lose the Hidden Pounds. We can't underestimate the importance of elimination. To keep your colon healthy, increase your fiber intake to 25 grams a day. I'm also a fan of probiotics for regularity and increased vitality. And downing a fiber drink (yes, those) can actually help your body break down the fat in fat cells.

4. Make It A 5-Veggie Day. EVERY day. And get creative with it. If the kale juice seems unappealing, steam them and add a splash of olive oil to a batch (or some collard greens), and you'll quickly change your tune. The darkest, leafy greens help keep your bones strong, so don't skimp.

5. Shrug Off Sugar. Every time I cut back on refined sugars, my energy level rises and stays there. It's easy to fall into the trap of grabbing a sugary snack for a quick boost, but the crash that follows is never fun. Simple substitutions like choosing a piece of fruit over a glass of juice or sparkling water over soda can do wonders for your mood, energy levels, and waistline: A study of more than 50,000 nurses found that women who had just one sugary soda or glass of juice a day weighed more than those who drank less than one a month.

6. Grab Different Grains. So many people have gluten sensitivities that wreak havoc on their digestive systems. Not every food that contains the word "wheat" is a great choice for everyone. Choose purer grain choices like steel-cut oat meal, quinoa and brown rice. And don't be afraid to mix it up a bit, instead of using bread for sandwiches, wrap your lunch up in large lettuce leaves. You'll love the crisp, fresh flavor.

7. Shake It Up. I rarely travel without a blender, because protein shakes are a cornerstone of my daily diet. I like the Hamilton Beech single serving blender that has a convenient travel lid, then I add a protein powder that's low in sugar and mix it with frozen berries, soy, low-fat, or almond milk, some flaxseed oil, and swap it out for at least one meal a day. Another option is to seek out a great local juice bar for your shakes, either way it's a delightful breakfast, post-workout snack, or sweet-tooth-satisfier.

4 Natural Supplements That Are as Powerful As Drugs

Most supplements don’t really work, or at least haven’t been proven to work.
However, there are some exceptions to this
In fact, a few supplements are so effective that they are comparable to pharmaceutical drugs.Here are 4 natural health boosting supplements that are as powerful as drugs (if not more).

1. Berberine Drastically Lowers Blood Sugar Levels and Improves Metabolic Health

Berberine is a bioactive substance that is extracted from certain plants.
It isn’t well known, but may just be the single most powerful supplement on earth.
Berberine provides all sorts of health benefits, but is particularly effective at lowering blood sugar levels.

It is believed to lower blood sugar via numerous mechanisms, including reducing glucose production in the liver and improving insulin sensitivity.
Studies have shown that taking berberine can lower blood sugar levels to a similar extent as the popular diabetes drug metformin.
In a study of 116 patients with type 2 diabetes, berberine lowered fasting blood sugar levels by 20% and HbA1c (a marker for long-term blood sugar levels) by 12%.
Berberine is also very effective at improving other health markers. It leads to major reductions in total and LDL cholesterol, and lowers blood triglycerides and blood pressure levels, which should lead to a reduced risk of heart disease.
Berberine has also been shown to have anti-bacterial effects, and may be protective against heart failure, cancer and Alzheimer’s disease.
Keep in mind that berberine is a very powerful supplement, with a wide range of biological effects, so use it with caution.
Definitely consult with your doctor if you are currently taking any other medications.

2. Curcumin (From Turmeric) is a Potent Anti-Inflammatory Agent



Turmeric is a popular spice, known for giving curry its yellow color.
It has been used in India for thousands of years as a medicinal herb.
Turmeric contains a powerful biologically active substance called curcumin, which has been studied thoroughly in recent years (13).
Curcumin fights inflammation at the molecular level by blocking an inflammatory signalling molecule called NF-kB.
It is so effective that it has compared favorably to anti-inflammatory drugs in some studies, without any major side effects.
For example, it has been shown to be very effective in treating arthritis. In a study of 45 patients with rheumatoid arthritis, 500 mg of curcumin per day was more effective than the anti-inflammatory drug diclofenac.
Curcumin also has numerous other health benefits. It is a powerful antioxidant, can improve heart health, and may help prevent cancer and Alzheimer’s.
According to one study, curcumin can also help fight depression. In this study of 60 depressed patients, curcumin was as effective as the antidepressant drug prozac.
Curcumin is poorly absorbed, so it is better to get a supplement that also contains piperine/bioperine, which has been shown to enhance absorption by 2000%.

3. Red Yeast Rice Contains a Natural Statin, Which Can Lower Cholesterol and Help Prevent Heart Disease

Statin drugs are among the most widely prescribed drugs in the world.

They inhibit the production of cholesterol in the liver, leading to significantly reduced cholesterol levels in the blood.

Interestingly, an extract of a type of fermented rice called red yeast rice may have similar effects.



Red yeast rice contains a substance called monacolin K, which is identical to the statin drug Lovastatin.
According to a review that looked at 93 controlled trials, red yeast rice can lower total cholesterol by 34 mg/dL, LDL by 28 mg/dL, triglycerides by 35 mg/dL and increase HDL (the “good” cholesterol) by 6 mg/dL, on average.
In a massive Chinese study of 5.000 heart attack patients, red yeast rice lowered the risk of subsequent heart attacks by 45% and reduced the risk of dying during the study period by 33%.
Unfortunately, the amount of the active ingredient can vary up to 100-fold, depending on which brand of red yest rice you get.

4. Garlic Can Cause Major Reductions in Blood Pressure



Garlic is arguably one of the tastiest ingredients in the world.
It has been used as a medicinal plant for a very long time, including by the Greeks and the Romans.
The main effects of garlic are mediated by its active compound, allicin, which is highly beneficial for heart health.
Studies have shown that garlic can lower total and LDL cholesterol by about 10-15%, on average.
Even more importantly, it can significantly lower blood pressure, a major risk factor for heart attacks, strokes, kidney disease and early death.
In people with high blood pressure, garlic can lower systolic blood pressure by 8.4 mmHg, and diastolic blood pressure by 7.3 mmHg, on average.
In one study of 210 people with high blood pressure, aged garlic extract was even more effective than the blood pressure lowering drug atenolol.
Garlic also appears to be effective at boosting immune function and helping to fight the common cold, the world’s most common infectious disease.
In one study, it reduced the number of colds by 63%, and reduced the duration of cold symptoms by 70%, or from an average of 5 days to an average of 1.5 days.

Facts On Why Sprouted Brown Rice May Lift Depression and Reduce Anxiety

Sprouted brown rice is packed with nutrients and contains GABA, an amino acid that aids in lifting depression and reducing anxiety along with many other ailments. Consumed by the Japanese for decades, it is a healthy side dish that nourishes the body and can be prepared many ways.

Packed with potent nutrients and a food that delivers stamina and energy, sprouted brown rice is a super grain that must have a presence on the dinner table. Although sprouted brown rice may appear to be the same dish as a regular bowl of brown rice, it’s not. Known in Japan as hatsuga genmai, sprouted brown rice is different because it has soaked allowing germination, building up an amino acid called GABA. GABA, also known as gamma amino-butric acid, is a neurotransmitter with the ability to calm the brain.

Loaded with boosting B vitamins and enzymes that pump up brain activity, sprouted brown rice also has the ability to relax the entire body. B12 and B6, along with calcium and magnesium all synergize, boosting immunity due to the germination of the rice. Along with fiber and protein, it graciously packs a punch for health. It aids in weight reduction plus relaxes muscle tension, maintains blood sugar and even helps release the Human Growth Hormone which helps support the muscles. Lately, GABA is showing up in skincare products claiming it will relax face muscles. Most important, GABA helps lift depression and reduce anxiety.

Anxiety disorders can disturb sleep and build tension in every day living. Symptoms include tightening of the chest, poor decision making and irritability. It is always crucial to discuss problems with a Doctor to properly diagnose a disease. GABA in sprouted brown rice calms the nerves over time. It is the fermentation of the rice that produces a good bacteria, or a probiotic, that induces the GABA.

Low GABA levels in the body have been linked to anxiety disorders, addictions and depression due to low levels of GABA. Made in the brain cells, its function is to block nerve impulses. Levels of GABA are lower during a menstrual cycle and possibly can bring on hormonal depression and mood swings.

There hasn’t been enough data to distinguish whether GABA supplements can make a difference. Dr. Michael Murray, author of “The Pill Book Guide” and many other natural medicine books, claims synthetic supplements haven’t been proved safe, but natural GABA crosses the blood brain barrier making it highly effective.. An excellent way to maintain correct levels of GABA would be to obtain it in the diet naturally. Sprouted brown rice is a textured, healthy dish with a multitude of benefits. Sprouted brown rice can be purchased online or at a healthy food market, but it also can be made at home. Certain companies in Japan actually sell a GABA rice maker.

With a sweet and crunchy texture, sprouted brown rice takes less time to cook than ordinary brown rice. It not only takes less time to prepare, it’s tasty, healthy and will keep everyone happy.

Quick Ways to Boost Your Energy

We are multi-taskers to the core of our being: child-rearer, family nurturer, career-builder, social director. When we feel ourselves crashing, whether physically, mentally, or emotionally, it is easy and tempting to reach for something sweet or caffeinated, even though we know later on there will be an inevitable sugar crash or sleepless night. Many, however, are discovering healthier non-food options that keep them perking along until bedtime. Here are nine quick ways to boost your energy.

Give your brain what it craves: novelty
Your brain is a thrill seeker. Fresh challenges give it an instant boost. Anything new helps to keep your brain sharp and supple. Try learning a new language, a musical instrument, or a new sport or activity – something that offers a fresh challenge. When you begin to feel a slump, five minutes of practicing a foreign language stimulates the growth of neurons, creating alertness. Consider doing something that increases adrenaline such as sky diving. Try one new activity each month for the whole month. When your brain is inspired, this inspiration can translate into renewed, more consistent, daily physical energy as well.

Sniff Peppermint
Inhaling peppermint essential oil has long been used by athletes to reduce the feelings of fatigue and legally get that competitive edge. Runners have been known to take a whiff right before they hit that proverbial wall. College students have inhaled the oil to beat mental fatigue and stimulate brain function to help them remember important details from their studying. The Journal of Sport & Exercise Psychology and The International Journal of Psychophysiology have both reported on scientific studies showing the positive effects of peppermint odor in combating fatigue and enhancing performance. Consider carrying a bottle of PEO to instantly give you a boost.

Watch Your Language
In her book, Composing a Life, Mary Catherine Bateson views using the word ‘juggling’ as an “uneasy feeling that something is going to fall, something is going to break.” She suggests using ‘improvising” instead. A more meaningful and empowering term for women who “because they are multitasking and have so many responsibilities, find a way to get it done.” Using different words to say the same thing can be enough for a quick energy boost.

Pick Your Battles
When a friend was asked how she managed to keep her marriage fresh and new after 30 years, she answered “I choose my battles.” By knowing what is petty and what is really important to you, many marriage scuffles can be avoided. The same technique can be applied to other relationships as well. Most arguments are unnecessary and by eliminating all but what you deem absolutely essential, you can experience micro energy bursts throughout the day. How do you determine which battles to pursue? Ask yourself this question: “Is this about power or ego?” If so, let it go so it doesn’t drain your energy.

Practice Qigong
Pronounced “chee-gong”, this ancient Chinese exercise form means ‘cultivating energy.’ It combines movement with deep breathing to boost one’s “chi” or life energy. According to Eastern philosophy, doing Qigong for seven minutes can transform the energy in your body. Don’t have seven minutes? Performing just a couple of Qigong movements will provide you with on-the-spot pep. Check out the DVD “7 Minutes of Magic” by Lee Holden, an internationally known Qigong instructor and a PBS favorite who has worked with Deepak Chopra.

Try Creative Combining
‘Creative Combining’ is a term coined by Ann Simonds, a General Mills Vice President responsible for managing 1 billion dollars in sales plus the responsibilities of being a wife and mother. Because of her busy schedule, Simonds had to learn to make creative use of her time to fulfill many needs at once. “I make time for those itches I have to have scratched” by looking for opportunities to combine things that are most important. “I know myself well enough to know this is who I am, what will make me happy and what is uncompromisable. For me, personally, community involvement, having some vital friendships, getting a chance to sing – these are all things I can’t let go of.” Understanding what brings you the most joy and what you consider priorities help you to feel centered and at peace with who you are as a person, and both are energy boosters.

Eliminate “Time Drainers”
All negative thoughts, pessimism, and doubt drain us of energy and time to do what needs to be done - and what we enjoy doing - in our lives. Helene Lerner, author of Time for Me: A Burst of Energy for Busy Women shares the most common time drainers: worry, perfectionism, second-guessing yourself and being unable to say ‘no’. By “becoming aware of the habits that zap your energy and rob you of precious moments you create more time for you”, says Lerner. More time for you equates to positive thoughts, optimism, hopefulness and guess what? More energy.

Use Acupressure Techniques
The University of Michigan Health System conducted a scientific study described in The Journal of Alternative and Complimentary Medicine touting the benefits of acupressure to stimulate or relax. Try one of their quick acupressure stimulation techniques on yourself to increase your get-up-and-go: pinch the point between your thumb and forefinger and hold for two minutes, then gradually release.

Do the Hundred
Joseph Pilates’ exercise, “The Hundred”, is an energetic breathing exercise. By doing the 5 count inhalation and 5 count exhalation with the rhythmical arm movements, oxygen gets pulled into the body, saturating the tissues and stimulating brain cells without the inherent sweating. A qualified instructor can teach you how to perform the exercise based on your skill level and state of health. One cycle of The Hundred and you’ll be good to go.

Eating for Optimal Health & Vitality

There’s no doubt that a healthy, varied and balanced diet plays an important role in looking and feeling younger.

Substances such as antioxidants and essential fatty acids help keep your mind and body fighting fit and prevent many of the illnesses associated with ageing such as diabetes, heart disease and high blood pressure. Adding more whole grains, fruit and vegetables, and beans and pulses to your diet can add years to your life and will ensure that your skin glows and you feel full of energy and vigour.

So if you want to eat well to look and feel younger where do you begin?

The importance of antioxidants

Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposure to substances such as tobacco smoke, toxic chemicals or overexposure to the sun’s rays and radiation.

Free radicals can damage cells and may play a role in heart disease, cancer and other diseases, and they are responsible for many of the degenerative effects of ageing, such as loss of skin suppleness and arthritic conditions.

Antioxidants are found in  all brightly coloured fruits and vegetables, as well as in whole grains, and they are often identified in food by their distinctive colours – the deep red of cherries and tomatoes; the orange of carrots; the yellow of corn, mangoes and saffron; and the blue-purple of blueberries, blackberries and grapes.

The most well-known components of foods with antioxidant activities are vitamins A. C, E, and beta carotene; the minerals selenium and zinc; and, more recently identified, the compound lycopene.

Fruits and vegetables

It’s no secret that fruit and vegetables provide us with the majority of the vitamins, minerals and other compounds such as antioxidants that our bodies need to stay healthy.

Eat daily

Seeds

Nuts

Fruit (fresh or dried organic)

Fresh vegetables

Beans and pulses

Whole grains

Fresh herbs

Plenty of fresh water, herbal teas, fruit (unsweetened) and vegetable juices

Eat regularly

Good-quality organic dairy produce, such as yoghurt or goat’s cheese

A little organic meat (if you are a meat-eater)

Oily fish (aim for two servings a week and take advice if you are pregnant)

A little organic rice

Good-quality red or white wine (limit yourself to one glass)

 Healthy oils (monounsaturated or polyunsaturated), such as olive or pumpkin seed oil

Ginger and turmeric, both spices shown to have anti-inflammatory and anti­-carcinogenic properties

Avoid

Any food containing transfats (currently labelled as hydrogenated fats or oils)

Salt (to season, choose seaweed products, herbs or naturally salty foods such as olives or celery)

Convenience foods

Refined carbohydrates, e.g. white bread, cakes, biscuits

White sugar (choose honey, raw unrefined cane sugar or maple syrup to sweeten)

Fizzy or sweetened drinks (including those with artificial sweeteners)

Processed foods, including meat products

Crisps, biscuits and other junk food

Artificial coloring's, preservatives and sweeteners

Finally, a healthy diet should provide all the nutrients you need for good health; however, because of the way our food is farmed

and prepared today, even the best-quality products may not contain all the necessary vitamins, minerals and other elements.

What’s more, as we become older our bodies may not assimilate food as efficiently as they once did.

We now know that certain nutrients play a role in encouraging optimum health and vitality, and supplements can ensure that we

get good levels of these. For all these reasons a daily multivitamin and mineral supplement is a good idea.