12 Week LGBT Greek Health Challenge

WEEK 3 - ENERGY

9 Tips To Boost Your Energy — Naturally

Surprising ways to get more energy including stress relief and healthy eating

NOTE FROM GNC CHALLENGE GUIDE:
 

I hope that you are feeling good!! and especially getting enough rest. Many of you are working out and eating right with no problems, an easy transition. While some of us are coming out of the struggle of building a routine and sticking with it. That is all good. We must all work within our limits when you are getting started. You are not in a hurry and all of these challenges are based on your pace, not anyone's else.  

Please be mindful that you need to make sure you are taking your multivitamin and drinking alot of water. (One Gallon per day). These two will help to increase your energy level as well as assist in metabolizing fat.


If you are having issues with ENERGY... You can add to your morning vitamin,a dose of B12 and Vitamin C. Increasing these vitamins will help to protect you as the weather beings to change and strengthen your immune system. Along with increasing your energy levels. So let's turn it up a notch.
 

 

 


HOUSEKEEPING:

Progress Report CLICK HERE  make sure you do this every SUNDAY. This is how you will get the 30 hours of community service.

 


 

Thought of Week 
The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.

- Confucius

5 REASONS TO FILL YOUR DAY WITH FLAXSEED

There's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:

1. Control stress

Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.

2. Lighten your load

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.

3. Exercise

Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energized. Even a brisk walk is a good start.

4. Avoid smoking

You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

5. Restrict your sleep

If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd, but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:

  • Avoid napping during the day.

  • The first night, go to bed later than normal and get just four hours of sleep.

  • If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.

  • As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.

6. Eat for energy

It's better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain needs a steady supply of nutrients.

Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.

7. Use caffeine to your advantage

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.

8. Limit alcohol

One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.

9. Drink water

What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

Matthew Kadey, MS, RD
September 20, 2016


Long before bone broth, green juices, and chia seeds became all the rage, flaxseed had gained a reputation for its health-hiking potential. Today, however, it's been overshadowed by other superfoods crowding the market. That is a shame, considering that the wholesome seeds of the Linum usitatissimum plant are a budget-friendly way to flood your body with the nutrition it needs to look and perform its best.

1. Support Healthy Blood Pressure
A review published in the Journal of Clinical Nutrition determined that increasing flaxseed consumption, especially for a period of four months or longer, may help support healthy blood pressure.
2. Encourage A Healthy Inflammation Response To Training
Flaxseed boasts a 1-to-4 ratio of omega-6 to omega-3 fatty acids, which can help support recovery. Furthermore, upping the ante of omega-3 fatty acids has been suggested to positively influence body composition when paired with a consistent exercise program.
3. Fight The Fat
Fiber has a significant impact on satiety and supporting blood glucose levels already in healthy range, two variables that are essential to keep body fat at bay.
4. Keep Your Gut In Check
A study published in the British Journal of Nutrition observed support for good bacteria following six weeks of flaxseed fiber supplementation.[6] It appears that the good bacteria in your digestive tract may munch on this fiber as fuel to increase their numbers.
5. Give Your Heart A Hand
 Daily consumption of flaxseed has been suggested to help support blood cholesterol levels already in healthy range.

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  • The pineapple and the green vegetables in the drink will help your digestive system.

  • The turmeric helps to reduce inflammation in your joints.

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  • Full of antioxidants from the chia seeds and the coconut milk/oil.

  • Turmeric and Bananas help to reduce inflammation to the joints.

  • Cinnamon helps the blood insulin not to spike and to help keep it balanced.

  • Ginger and Mango helps to digestive system.

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