Sick and Tired of Being Sick and Tired?
Are you like me and are so f&@%ing sick and tired of feeling, well, sick and tired….. Are you exhausted all the time and it does not matter what you do, you always seem to be drained?
Here are a few quick, effective and easy ways that have worked for me, to get your energy levels back!
1. HYDRATE! HYDRATE! HYDRATE!
Not drinking enough filtered water can have a huge impact on our energy levels. After all, we are, 70%-80% water. So therefore it makes sense, when we are dehydrated we feel tired and our bodies cannot preform at peak levels. Staying hydrated allows our kidney's, liver and colon to flush out toxins that begin to accumulate! We do not want toxins to sit, or recirculate back into our systems. Never hold in your pee or excrement. For a reference; your pee should be a clear to pale yellow in color.
Need more information on water? Check out my video on the importance of drinking clean filtered water!
2. Stop eating those refined carbs!
Yes, I know carbs are so so so delicious, but in actuality, they could be contributing to the feeling of sluggishness. Our bodies burn through refined carbs easily and you are left with little to no nutritional value once the energy is spent. After we burn through the energy created by these carbs we experience this fantastic CRASH... *sad in a sarcastic manner*. Who has felt that? This is caused by the roller coaster ride of blood sugar spikes and drops.
Complex carbs or healthy fats, on the other hand, are a great way to avoid this dreaded crash. Try incorporating avocado, chia seeds, sweet potato, nuts, beans, seeds in your meals to provide your body with a steady supply of energy!
Helpful Tip: Try putting 1 TBSP of chia seeds in your bottle of water and sip on that throughout the day!
3. Adaptogenic Herbs
These are lifesavers! Adaptogenic herbs are plants that naturally balance and restore our body as a whole, while increasing our ability to “adapt” to stressful situations. They have been used for centuries in traditional medicine to balance out cortisol levels. Incorporating these herbs into your daily routine is a great way to start your day feeling calm and focused; ready to take on the day ahead, less exhausted!
What is cortisol? In short, cortisol is a naturally occurring steroid hormone made within our adrenal glands to help our body react to stress or low blood sugar.
Feeling wiped, try these adaptogenic herbs as a herbal tea to give you that boost you need AND help balance your body! Holy Basil (Tulsi), Ashwagandha, Licorice Root, Ginseng, Rhodiola, and Cordyceps - Move over coffee, you are not the only pick-me-up around!
4. Homemade Bone Broth or Juice
Although it may seem hard at first, once you get the hang of DIY bone broth and veggie juice, you will be the happiest camper out there AND your pocketbook will love you because you can be saving MONEY $$$$ AND you will be avoiding all the added sugars, preservative, chemicals and harmful additives in most store-bought juices and broths. (There are some really good ones out there, you just have to look!)
Drinking bone broth or vegetable juice is an amazing way to allow your body’s cells to absorb and assimilate the nutrients they need. Although we are removing the fiber from these, it gives our digestive tract a break from breaking down the fiber and removing the nutrients (we have already done this for our body). This also alkalinizes the body! Now, by saying this we also need to make sure that we are getting the necessary fiber to push and eliminate the toxins our bodies need to remove. Feeling a little sluggish after you eat? You may be suffering from low stomach acid, check out my video, and learn more about apple cider vinegar water, and how it may help you feel so much better.
Always remember; dis-ease of the body CANNOT live in an alkaline environment!
Some of my favorite juice blends & bone broth recipes:
Red Passion Juice
1/3 purple cabbage
1 green apple
Orange Goddess Juice
1 organic Granny Smith apple
1 knob of organic ginger
4 organic carrots
1 bunch of organic celery hearts
6 cups filtered water
Organic leftover bones
Any organic food scraps that have been frozen from the week
[garlic bulb, smashed, ginger skins, kale stalk, bok choy, spinach, collard and cabbage ends, shiitake, carrot peels, onion ends/skins, mushrooms, wakame seaweed, peppercorns]
¼ cup Apple Cider Vinegar
A bunch of fresh herb stems of your choice (use the tops to serve)1 tbsp coconut oil or extra-virgin olive oil
¼ cup nutritional yeast, for extra flavor and vitamins (optional)
Boil everything for at least two hours, best if you can place in a slow cooking for 6-8 hours! Enjoy right away or store in fridge and freezer until needed. Try to consume daily!
5. Get that cute butt out the door for some exercise!
Exercise doesn’t have to mean running 10 miles every day, it just means you need to get that heart rate up and to get your sweat on! SEXY! Take your puppy for a 45-minute brisk walk or go for a 20-minute jog around the neighborhood, go to that yoga class that you have been meaning to go to, like forever... Whatever it is that makes you happy make sure you do something every day.
Now most of you think, BUT I have no energy now, how do you expect me to get my butt moving off this comfy coach?
Well, a regular exercise routine is actually proven to boost your energy levels. It helps your body burn those extra calories and moves your body’s cells around, meaning you are not moving oxygen, vitamins, minerals, nutrients, and water (all of these beautiful nutrients you have been eating) throughout your entire body but you are helping your heart and lungs work more efficiently and well; you get outside! Plus the spring weather is coming, which means lots of beautiful sights to be seen!
6. Sleep routine!
Now, this may seem crazy - but it is shown that people who have sleep routines are more rested and less stressed. Why you may ask? Well, when we sleep, this is the body’s time to repair itself. Since our bodies can only focus on one thing at a time, and its main goal during the day is survival, it does not have time to restore and repair the days damage. Sleep and rest are also an important factor in determining the health of the neurotransmitters that support mood, and mental health; therefore, practicing a healthy sleep routine will aid in re-balancing the neurotransmitters.
Just like kids, adults too need a structured, consistent routine. We all have that internal clock, whether we like to admit it or not! It is called our Circadian Rhythm. So if you're working 9-5, try to be in bed around 10:30 pm at the latest. Get up at 630 am - 7:00 am. Do not hit snooze.
What is our Circadian Rhythm? In short, circadian rhythm is our 24-hour internal clock that cycles regularly through sleepiness and alertness in the background of our brain in the hypothalamus. The hypothalamus controls the signalling for sleep-wake, the release of hormones, eating and digestion habits and many other bodily functions. When our sleep becomes "out of wack", the hypothalamus begins to send "mixed" messages to other parts of the body, creating other problems
Helpful Hint: Our body repairs the liver between the hours of 11 pm and 2 am - so who doesn’t want our livers to be working optimally?
No technology, at least 30 minutes before bed, this includes your phone, television, computer or even household lighting. These artificial light forms are disrupting our bodies ability to begin to relax. Use this 30 minutes to reflect on your day, light a candle and journal, make a cup of local, herbal tea put some eucalyptus, peppermint, lavender or tea tree infused epsom salts (working on making my own - I will keep you updated), in a hot bath and soak, do some yoga or meditation, anything that you find meaningful and relaxing
Eating your last meal in a relaxing setting, around 630 pm- 7 pm or at least 2 hours before bed, gives your body time to properly digest everything you have eaten. Remember our bodies can only do one thing at a time, even though we seem like we are great multi-taskers!
In short, try these six simple steps daily: stay hydrated, slow down on eating those refined carbs, incorporate adaptogenic herbs, drink bone broth or vegetable juices, get outside to exercise, and work on your sleep routine to help you stay energized throughout your busy day!!
What are some of your routines that help you?
Yours in Good Health,
Helping you feel better through the power of plants.
BA | CNP
| Certified Holistic Nutritionist | farming tea geek
Owner, Teageek'ery Handcrafted Tea Blends