Lesson 7 : Feel Energized All Day

Transcription

1 Lesson 7 : Feel Energized All Day Recharge Your Battery Energy can make or break your ability to reach your goals. Energy is your most precious resource it takes a lot of energy to get up from that comfy couch and into your sneakers, to plan and prepare meals week after week, and to make new choices every day instead of falling back on old habits. Most people don t realize how essential energy is to making healthy choices. Just like your body, your brain needs fuel to keep you on your game. In fact, when your brain lacks energy in the form of glucose, you re more likely to make poor decisions. In a revealing study, researchers offered people the option of a little money tomorrow, or a lot of money at a later date. Individuals who had enough glucose in their bloodstream agreed to wait for the bigger payoff. Those with low glucose levels took the quick cash. The upshot: When you have to decide between instant gratification and doing what s best for you in the long run, you want energy on your side. To stay energized, you need a relatively steady stream of glucose to your brain and body. In this program, we encourage you to eat a diet that provides exactly that. Regular meals and snacks filled with non-starchy vegetables, low-sugar fruit, lean protein, and healthy fat break down slowly into glucose, which keeps you well-fueled. In contrast, when you eat sugary, starchy foods, you get a big flood of glucose that subsides fast, and leaves you feeling low. Food has a major impact on your energy, but it's not the only factor that matters. Sleep is even more important. Let's step out of your kitchen, and talk about what's happening in your bedroom...

2 The Sleep-Weight Connection How much you snooze impacts how much you lose. If you seldom clock 7 to 9 hours between the sheets, it could be affecting your weight. Being underslept knocks hunger hormones out of balance, sending you in search of food junk food, that is. Studies suggest that a lack of sleep can spark specific cravings for carbs and other fattening treats. Sleeping more, on the other hand, can help you lose weight. One study compared people who slept about 5.5 hours each night with those who averaged 8.5. Even while following the same diet, the better sleepers lost more fat and were less hungry throughout the day. How do you spend more quality time with your pillow? If you exercise regularly, that may be helping. Research shows that people who exercise regularly fall asleep faster and sleep nearly 45 minutes longer each night than people with sedentary lifestyles. Depending on what s keeping you awake, one or more of these strategies can also make a difference: 1. Kick your laptop out of bed. Working or browsing between the sheets causes you to associate your bed with something other than rest and relaxation, which is counter-productive. Your bed should be reserved for sleep, sex, and calming activities like light reading, stretching, and meditating. 2. Say goodnight to stress. Instead of buzzing around, establish a relaxing ritual before bedtime. It might be a few minutes of yoga or deep breathing, a warm shower, or twenty minutes with a good book. Make it the one thing you do every night before bed. Before long, that ritual will "signal" your brain that it's time to wind down.

3 3. Create a sleep cave. Bears hibernate in dark, cool, quiet caves for a reason. These conditions are optimal for deep sleep. Banish light by turning off all screens and investing in dark curtains or just wear a sleep mask. Drown out noises by running a white noise machine or fan. Finally, wear light clothing and keep the room temp under 72 degrees.

4 Tweak Your Sleep Schedule. If you re having a lot of trouble drifting off at night, the American Sleep Association recommends specific times each day when you should stop engaging in sleep-disrupting behaviors. Take a look at the graphic below. Suspect one of these behaviors is keeping you awake? Set a cut-off time, and stick to it for a week to see if it helps. Personal Reflection: How often do you wake up feeling rested? What could you change about your habits and environment to improve the quality of your sleep?

5 Know Your Highs and Lows When you work with your natural energy rhythm, everything feels easier. Are you a morning person, or a night owl? It may seem like a superficial question, but the answer matters. Research backs up the fact that some people naturally have more energy in the a.m., while others have more in the evening. For most people, the effect doesn t create problems a night owl can drum up the energy to get to school or work on time, and a morning person can attend a latenight party without getting drowsy. But for 5% to 10% of people, the effect is more extreme. For these night owls it s difficult to go to bed or wake up early. And extreme morning people find it hard to stay up or wake up late. Even if you re not an extreme case, acknowledging that you re a morning person or night owl can help you work with, instead of against, your natural energy rhythms. Planning to prepare food in the a.m., for example, may be a good strategy for a morning person, but could make it tough for a night owl to follow through. Scheduling priority tasks at high-energy times in your day will set you up for success. Did You Know? Your natural energy rhythm can shift as you get older. In one study, the majority of young adults turned out to be night owls, while most elderly individuals identified as morning people. Tapping into your natural energy is especially helpful when starting an exercise routine. Over time, exercise will likely become a source of energy for you. But, in the beginning, it takes a lot of effort. If you can, plan to exercise at the energy high-point of your day, or as close to it as you can get.

6 The Best Energy Boosters Back away from that candy bar. There are smarter ways to energize! Snacks sugary, carb-heavy snacks in particular are always a tempting solution when you're dragging. You may have a habit of grabbing a bag of a chips or cookies at the first sign of a slump. It doesn t help that you've been exposed to countless ads for highly processed snacks and drinks that claim to give you 'wings' or provide '5 hours' of energy. If it's been a couple of hours since you've eaten, munching on something (something healthy, that is) may be the best way to get a boost. But if you're not due for a snack, there are other options to try first. Start by moving your body. Physical activity pushes nutrients and oxygen through your system, helping your heart and lungs work more efficiently, and making you feel more energized. As soon as a lull comes on, try a little activity before raiding your stash of snacks. After a quick walk, you may realize you don t need to eat. Exercise isn't the only calorie-free energy booster. If you re a social person, chat up a coworker or call a friend (but avoid venting about problems, which can lower energy). Has someone done something

7 nice for you lately? Studies suggest that saying thank you can give you a lift. So can doing something to make someone else happy. Another option: laughter. No joke. Search for something funny online. Studies show that laughing can increase your heart rate from 10 to 20%. If you are due for a snack, avoid anything high in sugar or other refined carbs, which will prompt a bigger crash later. A handful of nuts or seeds, or a piece of low-sugar fruit are your best options, but certainly not your only options. Here are some easy, tasty snacks that are great for you.

8 Swap Habits to Avoid Slumps Turn energy drains into energy gains by tweaking these behaviors. Energy drain: Relying on coffee for a lift Energy gain: Scheduling energizing strolls While coffee can be part of a healthy diet, too much can put you on an energy rollercoaster: A big jolt of caffeine is often followed by the blahs. Try taking a brisk walk at the exact times you usually have your java. Note how you feel after your stroll and decide if you can do without the caffeine. Energy drain: Snacking on sugary foods Energy gain: Keep healthy options in sight This week, place healthy, energy-boosting snacks in plain sight. This could mean filling a basket with low-sugar fruit in your kitchen or a jar with nuts and seeds on your desk whatever will help you reach for healthy foods instead of unhealthy ones. If fresh whole foods are the foods you see first, they re the ones you ll grab in a pinch. Energy drain: Sitting all day Energy gain: Stand up every 20 minutes Think of the couch and desk chair as your enemies. Sitting not only saps your energy, research shows that the more you sit, the higher your risk for chronic diseases like diabetes, cancer, and heart disease. If your job requires a lot of sitting, it can be tough to avoid. At the very least, set an alarm or use software like Time Out or Workrave to remind you to stand up every 20 minutes.

9 Energy drain: Forgetting to hydrate Energy gain: Drinking more water Next time you re beginning to drag, get up and refill your water bottle. Research shows that too little water can affect your mood, concentration, and energy levels. Be sure to drink water throughout the day, setting a timer if you need a reminder.

10 When You re Running On Empty The only thing to do when you re really dragging: Go easy on yourself. No matter how many smart strategies you use to stay fueled, there will always be days when you can t seem to shift out of first gear. Even though you know doing your scheduled workout would perk you up, you just can t motivate to make it happen. All the healthy ingredients to a balanced meal may be in your fridge, but the thought of cooking is just too exhausting. When that happens, it s important to conserve what energy you do have. That means canceling plans that aren t crucial, putting aside chores and errands that can be handled later, and giving yourself permission to slow down. Focus on healthy goals that take minimal effort. If you can t do a full workout, go for a brief, gentle stroll. If you re going to order in from a restaurant instead of cook, scan the menu for an option with lots of veggies and healthy protein. These small, positive actions will keep your get-healthy momentum going. We also encourage you to share how you re feeling on your group discussion board. You ll probably get some moral support or just a reassuring me too. Then get a good night s rest, and start fresh tomorrow!

11 New This Week: Consider your current sleep habits and make changes that will help you get more rest. Think about your daily energy highs and lows. Schedule challenging tasks at high-energy times in your day. Swap an energy-draining habit with one that boosts your energy. On your lowest days, aim for easy health goals to keep your momentum going. Ongoing To-Dos: Weigh in daily. Contribute to the group discussion. Continue planning for 150 minutes of cardio, work your muscles twice this week, and do your best to meet your personal step goal. Use the Healthy Eating Plate to plan meals and snacks. Keep tracking everything you eat and drink.