Guest Blog Post: How to Stay Energized From Morning Until Night

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The difference between a person and a machine is that a machine can run for 24 hours nonstop, with no exhaustion whatsoever. A person, on the other hand, can’t be able to work under such conditions and perform effectively all through. Yes, not even with coffee.  We get tired; we require some sleep. Experts recommend that you have at least 6 hours of sleep. A sad reality in life is that most people are obsessed with achieving the “it” kind of life. We want people to admire and envy us for all that we have. It doesn’t matter if you will spend the entire night working, just to add a few dollars to our accounts. We don’t care that we are losing touch with our families; in any case they should be thankful we are doing all this for them. Isn’t that so? No?

With that kind of a mentality and lifestyle, you might be doing more harm to yourself than good. First of all sleep deprivation leaves you irritable and underproductive. You tend to lose concentration easily and this make you prone to missing some major details in the things you are doing. Again, your family is the most important part of your life. By all means work to make their lives better, but don’t forget to check on then every once in a while. Just to know how they have been fairing. This gives them a sense of security as they feel you love them despite your busy schedule.

In this article, we look at the routine that you should follow to have an energized productive day, especially for a woman.  Adhere to the following things.

  1. Stop the Habit of Snoozing

I know that most alarm systems have a button that says snooze, but please if it’s waking up, stop using it. This is because, when the alarm rings, you are awoken. If you snooze for let’s say another ten minutes, that is not enough time for you to have fallen asleep completely. Thus, it will ring again when you are halfway asleep. This interferes with your hormones and tends to make you sluggish throughout the day.

  1. Lighten up the place

Draw out the curtains for light to get in the house. Light helps in stimulating the wake-up processes. In the event that you are an early riser and it’s still dark outside, switch the lights on. This will make you feel more ready to start the day’s activities.

  1. Jumpstart you day with some exercise

Before everyone else wakes up and start asking for things, they probably should not be having, you need to have some you-time. Do a 30 to 45 minutes exercise to boost your mood. Alternatively, if you are a yogi, you can practice a few postures.  This will help you come down and easily tackle everything else that comes your way during the day.

  1. Take a healthy breakfast

As a mother, you are required to do a lot of stuff in the morning. Ensure everybody is ready in time and they do not miss anything.  Prepare their breakfast snacks for the day and a whole bunch of other stuff. Breakfast is the most important meal of the day. Prepare one that is health and enough for everyone. Minimize the carbohydrates intake and opt for the lean protein and healthy fats.

  1. Carry a snack to the office

Taking your snack ensures you don’t get tempted to eat the junk foods mainly offered in the cafeteria.  You can watch what you are eating as most of these foods contains loads of unhealthy fats. A snack is essential to keep you full during the day. Some nuts like almond or and avocado stuffed snack are quite ideal.

  1. Don’t forget to eat your lunch

Lunch is the second most important meal of the day. No matter how busy you are, don’t forget to take it. It will keep you refreshed and bursting with energy in the afternoon, which is otherwise deemed to be boring.

  1. Drink, Drink Water

I think this should become the 11th commandment. I guess that’s when most people will start taking it seriously. Dehydration is not going to do any good to you aside from making you tired and irritable. Staying hydrated is a sure way to keep you energized throughout the day and your alertness level is increased. Eight glasses a day will do just fine or eat foods that have a high water content e.g. watermelons. Whatever you do ensure you are hydrated and no, coffee is not one of the drinks I am talking about.

  1. Take in Vegetables and Fruits

Vitamins and minerals found in most foods are essential not only for your health but also to keep you energized during the day.  They also make a sweet, refreshing snack, especially in the afternoon.

Conclusion

After the day is over, write a note of the things you need to do the next day. Don’t carry your work home and deny yourself the chance to connect with your family. The work stress may affect your health, so a few minutes of yoga will also be welcome as it helps in relieving the day’s stress. Help the children with their homework and connect with your partner. These are the little things that make a lot of difference in our lives. In no time, you will become healthier and happier.

 

Further Readings:

  1. https://www.consumerhealthdigest.com/general-health/20-ideas-for-easy-healthy-meals.html
  2. http://www.shapefit.com/exercise/4-yoga-poses-boost-energy-improve-life.html

Author Bio:

Claire John is a Houston, TX-based author with 7 years of experience, who has covered beauty, fitness, diet plans and health articles for a number of websites. She is a graduate from Texas Southern University. You can find her work on top beauty, health and fitness websites. To know more about Claire John visit her on Facebook and Google+

 

 

 

 

Today is National Cancer Prevention Day!

Everyday Ways to Prevent Cancer

By Leslie Vandever

February is National and World Cancer Month—observations meant to increase public awareness of cancer, cancer prevention, and cancer research. And Tuesday, Feb. 4 is National Cancer Prevention Day.

Even today, with the incredible scientific and medical advances that have taken place over the last hundred years, cancer remains one of the most frightening—and deadly—diseases we face. Fortunately, we’ve gotten much better at treating and even curing some types of cancer, some of the time. Unfortunately, a definitive cure for all cancers remains beyond our reach.

What is cancer?

Simply, “cancer” is the word for a group of diseases in which the cells—the body’s basic unit of life—develop abnormally and do not die when they should because of a mutation in their DNA. Instead, out of control, these “malignant” cells divide and spread (metastasize) to other parts of the body through the bloodstream or lymph system.

Sometimes mutated cells may form a mass of tissue called a tumor. It’s considered “benign” if it doesn’t spread to other parts of the body, can be removed, and doesn’t come back.

There are more than 100 different types of cancer. In many cases, what starts, or triggers, cells to mutate abnormally and spread is unknown. But scientists have been able to pinpoint some possible triggers for some forms of malignant cancer—and by avoiding or controlling those triggers, you can reduce your odds of contracting the disease.

What steps can you take toward cancer prevention?

  •  Don’t use tobacco. If you do, stop. Smoking has been linked to cancers of the lung, bladder and kidneys. Chewing tobacco has been linked to cancer of the oral cavity and pancreas.
  • Eat healthy. Choose a diet rich in plant-based foods like vegetables, fruit, beans, legumes and whole grains. Limit fat, particularly fat from animal sources. Avoid sugar. Foods that are higher in fat and sugar (and calories) contribute to obesity, which can cause cancer.
  • Avoid becoming overweight or obese. Maintaining a healthy weight for your age, height and build might help to prevent cancer. Obesity has been linked to cancer of the breast, prostate, lung, colon and kidney.
  • Exercise. Regular exercise helps to maintain overall health, helps to control your weight and might protect against breast and colon cancer.
  • Protect yourself from the sun. Many types of skin cancer are linked to the harmful ultraviolet rays in the sun. Use sunscreen liberally and wear tightly woven, loose-fitting clothes in bright or dark colors to protect exposed skin. Try to stay out of the sun between 10 a.m. and 4 p.m. And avoid tanning beds and sunlamps—they’re just as damaging as natural sunlight.
  • Cancer screening. Mammograms, PAP smears, breast and skin exams, and colorectal screening can catch precancerous conditions early. By finding abnormal cells and treating or removing them, some cancers can be prevented. They include cervical cancer, breast cancer and some skin cancers.
  • Chemoprevention.  The vaccine against the human papilloma virus (HPV) and the hepatitis B vaccine can prevent certain types of cancer. There are also medications can treat some pre-cancerous conditions and keep them from developing into a malignant form.

Other steps you can take include limiting the amount of alcohol you drink, and avoiding risky behavior. HPV and HIV infections, which can make you more susceptible to liver, cervical and other cancers, can be prevented by never sharing needles and practicing safe sex: limiting the number of sexual partners you have, and using condoms. Finally, visit your doctor at least once a year for preventive screening and an overall health checkup.

For more information about cancer and other health issues, click here.

Leslie Vandever is a professional journalist and freelance writer. Under the pen-name “Wren,” she also writes a blog about living well with rheumatoid arthritis called RheumaBlog (www.rheumablog.wordpress.com). In her spare time, Vandever enjoys cooking, reading and working on the Great American Novel.

References:

  •  What is Cancer? (2013, Feb. 8) National Cancer Institute. National Institutes of Health. Retrieved on January 26, 2014 from http://www.cancer.gov/

In honor of National Cancer Prevention Day, please consider making a donation to the T.J. Martell Foundation by clicking here. The Foundation funds cutting-edge research that will lead to clinical trials and drug discoveries that will help save lives!

 

Settings Goals: the similarities between running a half marathon and business

Laura Heatherly with Nashville’s Mayor Karl Dean. Mayor Dean started a great program called Walk 100 Miles to get people in Nashville moving!

As most of my friends know, I am an avid runner. I enjoy my daily runs as they keep me energized, relieve stress and help me sort out my business goals for the day.

This year, I am planning to run the country music half marathon in Nashville. I took the past two years off from running marathons as I felt I wasn’t focused or in the right frame of mind to go the distance. I’m really fired up about training and meeting the goal of finishing 13 miles without stopping!

Yesterday during my training run, I decided that running is actually similar to business. You set certain goals for yourself to run a certain distance, tackle tough hills, run without stopping and finishing the run.

In my business working for the T.J. Martell Foundation, I set goals for myself. I set my sights on particular projects, create lists of goals for those projects ( such as fundraising, sponsorships, donor outreach, etc. ) and then tackle those goals until I achieve them. Similar to running, there are tough areas in fundraising such as finding new donors and sponsors, keeping focused and meeting the fundraising budgets.

The great achievement that I find when I meet goals whether in running or in business is the personal satisfaction of making life better. My life is much healthier by running as I am more fit, have a great attitude, am a bit less stressed and feel fabulous. In fundraising, I’m helping to give hope and saving lives. These are great goals for 2014.