How Much Water Do You Need When Working Out?

How Much Water Do You Need When Working Out?
by Chris Freytag June 23rd, 2009 Link to full article below

Most of us have memorized this rule: Drink eight 8-ounce glasses of water a day. But did you know that the human body is made up of about 66 percent water? We are more than half water — so staying well hydrated is essential when being active outdoors. But how much water you need, and when you need it, really depends on the length and intensity of your workout.

For example, a casual stroll while chatting with a friend is a very different half hour spent than one of fast, high intensity walking or jogging. And as the mercury rises outdoors, proper hydration is even more important.

Hydration improves endurance

To read the full article: http://blog.gaiam.com/blog/how-much-water-do-you-need-when-working-out/


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Overuse of energy drinks worries health pros

Overuse of energy drinks worries health pros
By Michael McCarthy, USA TODAY
Link to full article below

NEW YORK — Health experts are sounding the alarm over the possible effects on young athletes of popular energy drinks such as Red Bull, the leading brand in a growing market.

High school and college athletes are increasingly consuming large quantities of these caffeine-loaded drinks to boost athletic performance or lose weight, said a dozen health experts at the SUNY Youth Sports Institute's first national symposium on energy drinks here this week.

But athletes who consume too many energy drinks could suffer from dehydration, tremors, heat stroke and heart attacks, the experts warned. Instead, they say, teen and adolescent athletes should drink water while training and playing — especially during hot and humid summer months.

To read the full article: http://www.usatoday.com/sports/2009-07-01-Drinks_N.htm

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The Five Healthiest Beverages You Can Drink (Including Two You May Not Have Heard Of)

The Five Healthiest Beverages You Can Drink
(Including Two You May Not Have Heard Of)
by www.SixWise.com

http://www.sixwise.com/Newsletters/2009/March/18/The-Five-Healthiest-Beverages-You-Can-Drink.htm?source=nl

When you’re feeling parched and need to quench your thirst, the beverage you choose can make a big difference to your health. And while most of us know that soda and other sweet drinks are not the healthiest choices around, which beverages are truly health-promoting remains more of a mystery.

Ironically, while we need fluids for our very survival, continually choosing the wrong ones may push your health out of balance. So here we’ve detailed some of the best of the best when it comes to good-for-you drink choices. With these healthy beverages you really can do no wrong.

1. Water

Water is crucial for survival -- it's the base of all your body fluids, like blood and digestive juices, it helps nutrients from your food get absorbed and be transported, and it helps eliminate waste. Even becoming mildly dehydrated (when you lose as little as 1 percent to 2 percent of your body weight) can seriously impact your body's ability to function.

How much water do you need? It's commonly said that you should drink eight eight-ounce glasses of water a day to stay healthy, but this is really just a rule of thumb, as so many factors (weather, age, activity level, health) affect how much water your body needs.

In general, you can prevent dehydration by focusing on staying hydrated throughout the day. Keep water with you and drink it regularly -- before you get thirsty. If it's hot outside or you're exercising (or pregnant or breastfeeding), you'll need even more fluids so drink more water.

A word of caution: not all water is good for you. Tap water can be potentially contaminated with chemicals, pesticides or even pharmaceutical drugs. And bottled water, which is regulated by the Food and Drug Administration (FDA), has weaker regulations than the Environmental Protection Agency requires for tap water.

Plus, the bottles themselves often contain bisphenol-A (BPA), a chemical that mimics the female hormone estrogen, impacting fertility, reproductive health and potentially promoting cancer, heart disease, diabetes and liver problems.

To put your mind at ease and get safe, superior quality water that will promote your health rather than harm it, Sixwise.com highly recommends The Wellness Kitchen Water Filter. It reduces chlorine, chloramines, cysts, VOCs, pesticides, and herbicides below detectable levels for the life of the filter.

The Wellness Kitchen combines the best filtration and enhancement technologies to deliver the purest and most natural tasting water available. It effectively reduces harmful contaminants, while at the same time enhancing the water with adding important yet delicate wellness "ions and minerals" that your body needs.

And for times when you're on the go, the staff at Sixwise absolutely loves The Wellness H2.0.

The Wellness H2.O is a personal, reusable BPA-free water bottle that features a unique filtration system that not only purifies ordinary tap water, but also enhances the water for better absorption and hydration. With this special filtration process you'll have access to high quality water wherever you go.

2. Kefir


To read the full article:
http://www.sixwise.com/Newsletters/2009/March/18/The-Five-Healthiest-Beverages-You-Can-Drink.htm?source=nl

The 5 Healthiest Beverages You Can Drink

The Five Healthiest Beverages You Can Drink
(Including Two You May Not Have Heard Of)
by www.SixWise.com



When you’re feeling parched and need to quench your thirst, the beverage you choose can make a big difference to your health. And while most of us know that soda and other sweet drinks are not the healthiest choices around, which beverages are truly health-promoting remains more of a mystery.

Pure water is essential for your survival, and truly one of the healthiest beverages on the planet.

Ironically, while we need fluids for our very survival, continually choosing the wrong ones may push your health out of balance. So here we’ve detailed some of the best of the best when it comes to good-for-you drink choices. With these healthy beverages you really can do no wrong.

1. Water

Water is crucial for survival -- it's the base of all your body fluids, like blood and digestive juices, it helps nutrients from your food get absorbed and be transported, and it helps eliminate waste. Even becoming mildly dehydrated (when you lose as little as 1 percent to 2 percent of your body weight) can seriously impact your body's ability to function.

How much water do you need? It's commonly said that you should drink eight eight-ounce glasses of water a day to stay healthy, but this is really just a rule of thumb, as so many factors (weather, age, activity level, health) affect how much water your body needs.

In general, you can prevent dehydration by focusing on staying hydrated throughout the day. Keep water with you and drink it regularly -- before you get thirsty. If it's hot outside or you're exercising (or pregnant or breastfeeding), you'll need even more fluids so drink more water.

A word of caution: not all water is good for you. Tap water can be potentially contaminated with chemicals, pesticides or even pharmaceutical drugs. And bottled water, which is regulated by the Food and Drug Administration (FDA), has weaker regulations than the Environmental Protection Agency requires for tap water.

The Wellness Kitchen Filtration System

The Wellness Kitchen Filtration System combines the best filtration and enhancement technologies to deliver the purest and most natural tasting water available.

Plus, the bottles themselves often contain bisphenol-A (BPA), a chemical that mimics the female hormone estrogen, impacting fertility, reproductive health and potentially promoting cancer, heart disease, diabetes and liver problems.

To put your mind at ease and get safe, superior quality water that will promote your health rather than harm it, Sixwise.com highly recommends The Wellness Kitchen Water Filter. It reduces chlorine, chloramines, cysts, VOCs, pesticides, and herbicides below detectable levels for the life of the filter.

The Wellness Kitchen combines the best filtration and enhancement technologies to deliver the purest and most natural tasting water available. It effectively reduces harmful contaminants, while at the same time enhancing the water with adding important yet delicate wellness "ions and minerals" that your body needs.

And for times when you're on the go, the staff at Sixwise absolutely loves The Wellness H2.0.

The Wellness H2.O is a personal, reusable BPA-free water bottle that features a unique filtration system that not only purifies ordinary tap water, but also enhances the water for better absorption and hydration. With this special filtration process you'll have access to high quality water wherever you go.

2. Kefir

Kefir is a tart, yogurt-like beverage made from fermented milk that is popular in Russia at breakfast as well as an after-dinner snack. It has been a staple beverage in Russia since ancient times, and is just beginning to become popular among health-conscious U.S. consumers.

What makes kefir so healthy is that it’s full of beneficial bacteria (probiotics), which produce beneficial enzymes, aid digestion and promote healthy flora in your digestive tract. This nourishing drink is considered by many to boost the immune system, help fight disease and improve overall health (it is even customary for patients in Russian hospitals to receive kefir).

It's simple to make kefir at home using milk and kefir starter granules you can find online or in health food stores. You simply heat the milk slightly, add the granules, then let it sit, covered, for about a day.

3. Kvass

Kvass is another fermented beverage from Russia, this one made from stale dark, sourdough rye bread. Kvass has been enjoyed in Russia for at least 1,000 years, yet even today if you visit Russia during the summer months you will see people lining up to get a cool glass of this tangy beverage from a street vendor.

Kvass in traditional form, if you can find it, is an extremely healthy beverage. It is rich in B vitamins, thought to relieve intestinal problems and hangovers. But more importantly, like kefir kvass is fermented, which means it contains beneficial bacteria, or probiotics, that are regarded as a digestive aid, and that may destroy disease-causing microbes in your intestine.

juice

Excessive juice consumption may lead to over-nutrition or undernutrition, which is why experts recommend infants less than 6 months old should not be given fruit juice, infants 6 months to 12 months old may have up to 4 ounces a day, and children 1 year to 6 years old may have up to 4-6 ounces a day.

If you’d like to try kvass for yourself, you can try the do-it-yourself recipe found in this past article.

4. Green Tea (and Other Varieties)

Green tea has emerged as a major natural player in fighting diseases like heart disease and cancer and helping with weight loss. Many people sip it religiously everyday in the hopes that it will make them healthier. Here is just a short list of some of the conditions green tea is supposed to help:

*

Cancer
*

Rheumatoid arthritis
*

High cholesterol levels
*

Heart disease
*

Infection
*

Impaired immune function
*

Obesity, overweight
*

High blood sugar levels

Many of the health benefits are attributed to the fact that green tea is a rich source of catechin polyphenols, namely epigallocatechin gallate (EGCG), which is a potent antioxidant. Other types of tea, such as black tea, may also have healthy antioxidant benefits, so feel free to expand your tea repertoire beyond green tea if you’re so inclined.

Quench Your Thirst With 100% Natural, Caffeine-Free CoCo Energy

Delicious CoCo Energy keeps you hydrated, and is 100% NATURAL with No Preservatives and No Artificial Flavors or Colors.

* Coconut water is more nutritious than whole milk -- less fat and NO cholesterol, and lower in calories than orange juice.
* Coconut water is a Natural Isotonic Beverage -- it has the same level we have in our blood, thus does not have an adverse affect on blood sugar or pressure.
* Coconut water contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks.
* Coconut water has less sodium (25mg) whereas sports drinks have around 41mg and energy drinks have about 200 mg!

CoCo Energy
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5. High-Antioxidant 100% Fruit Juice

Fruit juice is high in sugar and because of this whether or not it’s truly healthy is debatable. And though most experts will unanimously agree that eating the whole fruit is always better than drinking fruit juice, certain types of juice do have their benefits.

A University of California, Los Angeles, study ranked 10 beverages according to their levels of disease-fighting antioxidants, and concluded that the 10 best were mostly fruit juices. The most antioxidant-rich beverages they found were:

1. Pomegranate juice
2. Red wine
3. Concord grape juice
4. Blueberry juice
5. Black cherry juice
6. Açaí juice
7. Cranberry juice
8. Orange juice
9. Tea
10. Apple juice

If you do choose to drink juice, doing so in moderation is recommended. Further, there are major differences in juice quality out there. Here's what to look for, and avoid, when choosing a fruit juice for yourself or your child:

* Choose 100-percent fruit juice only.

* Avoid "fruit drinks," "fruit-juice cocktails," "fruit beverages," and any juices that have added sugars, flavors or colors.

* Choose dark-colored fruit juices (such as grape, cranberry, pomegranate, and blueberry), as they're rich in antioxidants.

* Look for juice that has sediment on the bottom of the jar. This means the fruit skins, which are very nutritious, were used in the processing (and be sure to shake the bottle up before your pour a glass).

* If you love fruit juice but want to limit your calories, mix half a serving with sparkling water.

Aside from fruit juice, if you’re looking for a delicious fruity taste that is also healthy, try Ajmera's Orang-O Energy, Coco Energy and Mang-O Energy.

These drinks are 100% natural with NO caffeine, no preservatives, synthetic food colors or artificial flavors. All three of Ajmera's beverages will keep you hydrated, helping you function better, and are best after a workout, tiring day or whenever you need a boost.

*

Orange-O contains vitamin C, an antioxidant that can protect your body from free radicals, which may cause heart disease and cancer. Vitamin C is responsible for producing collagen. Collagen is present in your muscles and bones and holds the cells together. Vitamin C also helps your immune system, helping you heal from scrapes and bruises, and keeps your gums healthy.
*

CoCo Energy is made with coconut water, which is a Natural Isotonic Beverage -- it has the same level we have in our blood, thus does not have an adverse affect on blood sugar or pressure. Coconut water contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks. It also has less sodium (25mg) whereas sports drinks have around 41mg and energy drinks have about 200 mg!
*

Mango-O Energy also contains vitamin C, giving you excellent protection against free radicals with the great flavor of mangoes!

Remember, if you get dehydrated, it will make you feel sluggish and can lead to a host of health problems. So drink up and drink healthy!

10 Detox Tips

Ten detox tips
By Tom Francescott, ND

http://www.eomega.org/omega/enews/article/?source=ENEWS

We live in a time of immense change and great potential for extraordinary growth. It can feel overwhelming and out of control at times. We can feel off balance and sluggish. We might be stressed and having sleep difficulties. We can easily gain weight or have digestive problems. The list goes on and on. But we always have the option of turning inward and listening to our bodies, hearts, and the wisdom of nature. We can take the change surrounding us and use it to empower change within us.

It might be the perfect time for a cleanse, to let go and to give yourself a much needed rest-physically, mentally, and emotionally. As a naturopathic doctor, I have become increasingly aware that toxic overload on all of these levels contributes to many people's health issues. I believe that toxins are blocking many people from living their truest lives. The cleansing of our mind of negative thoughts, behaviors, and memories is essential to health. Emotionally, detoxification helps us uncover and express hidden frustrations, grief, fear, and anger, and replace them with forgiveness, love, joy, and hope. Physically, taking a break from the obvious environmental toxins in our food can leave us feeling energized, renewed, and protected from disease.

Many of us want to cleanse but don't because we can't find the time or we feel intimidated by myriad cleansing options, from fasting to the Master Cleanse to colon cleansing. In the sea of detox regimes and ideas, I suggest getting back to basics. Here are 10 simple things that you can do at home to start the process of detoxification.

Ten Detox Tips
Wake-Up Drink. First thing upon waking, and on an empty stomach, drink 1 cup of hot filtered or spring water with the juice from half of one lemon and two pinches of cayenne pepper. The lemon stimulates your digestion and the cayenne enhances circulation and blood flow.

Contrast Shower. Try your own at-home version of an old naturopathic hydrotherapy cure. Each time you take a hot shower, follow it by a cold rinse (60 seconds). The "contrast" stimulates circulation, your immune system, and your ability to detox via your skin. Your pores will tighten and you will feel invigorated and ready for the day.

Shake It Up. Jump on a trampoline for 3-to-5 minutes at a time. This stimulates your whole body and is particularly useful for stimulating your lymph drainage system. If you are prone to allergies or cysts, this will be very helpful.

Fever Baths. Take a warm bath in the evening and add one cup of Epsom salts to soothe, relax, and detox. You can increase the benefits of a fever bath by drinking 2-to-3 cups of hot tea while in the bath to work up a sweat. Try this recipe: Simmer some fresh ginger slices in water, tossing in one tablespoon of dried yarrow flowers. Steep for 15 minutes, strain, and drink. Yarrow and ginger have been shown to stimulate sweating, which helps the body release toxins.

Take a News Break. Observe a news fast for 3-to-7 days to limit toxic thoughts, which can undermine your health. Avoid news or other emotionally disturbing information from the Internet, magazines, movies, newspapers, radio, and television. Detoxing these "stressful" exposures and replacing them with deep breathing, relaxing activities like walking or yoga, or reading a book, can give your mind and body a much needed rest.

Spend Time in Nature. Take a break from your routine of being inside your home, office, or car, and venture out to your favorite place in nature or a new place you have always wanted to go. Bring a journal with you and start listening to your body, and record what it is telling you. Surrounding yourself with nature and all its negative ions (which act positively on your mood) will help you de-stress and encourage the inherent wisdom of your body to come forth.

Detox Tea. For at least one week, try limiting all of your beverages to just water and herbal teas. This will ease the stress on your kidneys, help flush retained fluids in your cells, and help filter your blood and liver. I recommend drinking 6-to-8 cups a day of the following tea to help "crowd-out" less healthy beverages, maintain a state of fullness, reduce your appetite, and cleanse your liver and kidneys. In a quart of water, combine 2 tablespoons of each of the following and gently simmer the tea: burdock root, yellow dock root, dandelion leaf and root, licorice root, fennel, and ginger. Multiply the recipe accordingly to make larger batches, and drink it throughout the day.

Change Your Food Routine. Many of us unknowingly consume foods that we have allergic reactions to or that increase toxins in our bodies, causing symptoms like arthritis, headaches, water retention, and fatigue. The most common culprits are gluten, dairy, eggs, soy, corn, and sugar. I suggest taking a break from all of these foods, or picking one that is predominant in your diet and taking a break from it. Often, if we simply eliminate foods that contain gluten (wheat, oats, rye, barley, spelt) and replace them with brown rice, millet, or quinoa products, we can change our eating habits and actually increase the variety of foods we eat.

Detox Your Dinner. For seven nights, prepare a simple meal of liver detoxifying steamed vegetables like carrots, broccoli, artichokes, beets, and onions, along with a 4-ounce portion of protein simply prepared with a little bit of olive oil. Consider wild fish, organic lean meats, or lentils for your protein sources.

Detox Your Surroundings. Decluttering and organizing your environment can help clear up your stagnant energy and free you physically and emotionally. Let go of papers, clothes, and boxes that you no longer use. This creates space and helps welcome new energy.

Each one of us must become an example of good health and healthy habits to inspire others to make healthy choices. Just as we tune up our cars and recycle for the environment, we must also regularly cleanse our bodies. Our bodies and the environment are reflections, or mirrors, of each other. As we cleanse our bodies, we cleanse our environment. If we all took it upon ourselves to cleanse, the world would be a much cleaner place.

Tom Francescott, ND, is a doctor, teacher, and lecturer, who seeks to inspire and transform people's lives with authentic and personalized natural health care. He is the founder and director of Rhinebeck Cooperative Health Center in Rhinebeck, New York, where he has an integrative naturopathic practice specializing in science-based detoxification. He is also the founder of Dr. Tom's Tonics, a natural pharmacy.

Purifying the Business of Selling Water

INNOVATION: Purifying the Business of Selling Water
By Astrid M. Krogstad

http://www.emagazine.com/view/?4493&printview&imagesoff
http://www.emagazine.com/view/?4493

In 2004, Jonathan Ritchey and Rick Howard joined forces to address the loss of one of the world’s most precious resources: water. The majority of the planet is covered with water (326 million cubic miles), yet only 3% is fresh water and even less is accessible to humans. Element Four is Ritchey and Howard’s answer—a company devoted to easing the global fresh-water shortage. Their product, the WaterMill, converts air into potable water through condensation followed by antimicrobial processes. The water then travels to various “points-of-use systems” such as home faucets and refrigerators. Ideally, the WaterMill will produce 3.2 gallons of water per day—enough to meet the needs of a family of six. And at an average operating cost of 35 cents per day, it far surpasses in cost-effectiveness the price of bottled water. The point is to alleviate the environmental burden of bottled water, while placing control of fresh water sources into the hands
of consumers.

The WaterMill is at the intersection of technology, environmentalism and philanthropy. Though the company’s target demographic will initially consist of suburbanites, Howard and Ritchey envision adapting the product for worldwide use. “With a minimum relative humidity, the WaterMill can be of benefit to any consumer in almost any environment, and this is where Element Four can have a global impact on the water crisis,” says Howard. Available in February, it is the first in an upcoming line of products that will include a solar-powered version of the WaterMill as well as the WaterWall, a large-scale adaptation for use on an industrial scale.

Busting Hydration Myths

Busting Hydration Myths
Kim Galeaz, RD CD
Monday December 29, 2008

http://www.foodnutritionscience.com/index.cfm/do/monsanto.article/articleId/249.cfm

When it comes to myths and misconceptions about food and nutrition, no category is exempt, including beverages and hydration. The newest Dietary Reference Intake (DRI) for Water was released nearly five years ago in February 2004 by the Institute of Medicine of the National Academy of Sciences (IOM-NAS), yet consumers still cling to older beliefs and practices when choosing beverages to keep them hydrated. Help educate your shoppers by busting these inaccurate myths with updated, accurate scientific information.

Myth: You need eight glasses of water daily to stay hydrated.
Fact: Adult males and females actually need more than 8 cups of fluid daily.

The average adult male actually needs 16 cups of total water daily; the average adult female needs 11.5 cups. These recommendations are for healthy, sedentary people in temperate climates. This base requirement is increased accordingly with regular exercise, a physically demanding job or hot and humid climates.

Furthermore, that “total water” requirement is an 80/20 mix of beverages and foods. The IOM-NAS advises that about 80 percent of people’s total water comes from drinking water and other beverages. The other 20 percent should come from food. Eighty percent of the total 16 cups is 13 cups of total beverages daily for men and 9 cups for women. This refers to total beverages, not just water, which leads to the next major misconception.

Myth: Only water hydrates.
Fact: All beverages provide hydration.

Absolutely every type of beverage provides hydration, or water content. Those nine cups of total beverages for women and 13 cups for men can be comprised of milk, juice, soft drinks, coffee, tea, sports drinks, energy drinks and regular and flavored water. Consumers are thrilled to know their four cups of coffee or that afternoon diet cola is hydrating, but remain skeptical due to the major myth surrounding caffeine and hydration.

Myth: Caffeine is dehydrating.
Fact: Caffeine is not dehydrating.

The IOM-NAS guidelines concluded that caffeine-containing beverages such as coffee, tea and soft drinks contribute to total daily water intake similar to beverages without caffeine. While caffeine may have a mild, short-term diuretic effect lasting just three to five days in people who do not normally consume caffeine, studies have shown this is not the case for people who regularly consume caffeine. Simply put, the fluid in the beverage itself cancels out any fluid loss from the body.

One of the most valuable tools for supermarket shoppers to learn about proper hydration is the Hydration Calculator at The Beverage Institute for Health & Wellness website. (www.beverageinstitute.org). This interactive calculator allows them to determine individual hydration needs based on activity level, intensity and even outside temperature.

Myth: Dehydration in the winter isn’t really an issue.
Fact: Winter activities can easily lead to dehydration.

Many people lose more fluid than they realize when it comes to vigorous outdoor wintertime activities like skiing, ice skating, snowboarding and snow shoveling. These high intensity activities - plus layers of clothing - lead to sweating and fluid loss, just like summertime heat and humidity. Altitude also affects hydration. Higher elevations cause harder and more frequent breathing, resulting in loss of more body fluids. Drinking plenty of fluid before, during and after all winter activities is critical.

Kim Galeaz, RD CD, is an Indianapolis-based Registered Dietitian and Culinary Nutrition Consultant and has consulted to the Kroger Company Central Division since 1995. She helps teach shoppers about balanced, nutrient-rich eating through writing, speaking and radio and television appearances for Kroger.

As a nutritionist working for a supermarket, you have a unique outlook on how retailers are increasing health awareness at the store level and the kind of questions that shoppers ask. Each month, we'll be featuring a guest column, written by a nutritionist, that communicates this point of view on a variety of topics. And we want to hear from you. If you are a supermarket nutritionist interested in sharing your perspective and insights, we would love to help you share your thoughts! Please contact Allison Bloom at allison@foodnutritionscience.com

Why some people never get tired, and how you can join their ranks

Why Some People Never Get Tired, and How You Can Join Their Ranks
by www.SixWise.com

http://www.sixwise.com/newsletters/05/09/07/why-some-people-never-get-tired-and-\
how-you-can-join-their-ranks.htm?source=nl

You know the type. They always seem awake, alert, ready to achieve, even as your
energy level seems to have hit "Empty."

If energy seems hard to come by these days, you're not alone. Close to one-third
of respondents to the 2005 National Sleep Foundation poll said they have missed
work or other events, or made errors at work, because of being too sleepy.

So what is the secret that these "other" people, the ones with the seemingly
endless energy, know that you don't? It's not that their lives are necessarily
any easier, any less complicated or any less crammed with things to do. And
their days are not any less laced with the trials and tribulations of a normal
life.

More so, it is that they have discovered the following secrets and incorporated
them into their own lives. But here's the real kicker: You can too.

You are What You Eat

It sounds clich�, but it's true. According to Cynthia Sass, R.D., a spokesperson
for the American Dietetic Association (ADA), there are six diet-related factors
that can drastically affect your energy levels throughout the day.

Drink more water. If you get dehydrated, it will make you feel sluggish.

Eat plenty of protein. Make sure you are eating enough healthy protein
throughout the day. Your body needs it to keep organs functioning and energy
levels up.

Watch your carb intake. Eating too many carbs can slow you down, but so can not
eating enough of the healthy kind (like those from veggies). Carbs are what
keeps your blood sugar levels balanced throughout the day, which in turn makes
you feel awake, so be sure you're eating the right amount for you.

Limit your caffeine fix. If you can't get going without a cup of coffee, you're
probably drinking too much. It will actually end up making you feel more tired
in the long run, so limit your intake to about one cup a day.

Eat when you're hungry. If you keep pushing lunch back until you're about to
faint, your blood sugar levels will plummet--and so will your energy.

Eat a balanced diet. If you're not giving your body all the protein, carbs,
fats, vitamins, minerals and more that it needs, you won't feel up to par.

Too Tired to Exercise? There's no Such Thing!

Aside from illness, there's no excuse for not exercising. And if you feel you
don't have enough energy to do it, you're probably the type that needs it most!

"Your body is probably begging for activity," says Glenn Gaesser, Ph.D, a
professor of exercise physiology at the University of Virginia in
Charlottesville.

Though it sounds ironic, putting out the energy to work out will give you more
energy and make your daily tasks easier. Ask any regular exerciser to take a
break from their routine, and they're sure to notice a drop in their energy.
Here's how to exercise for the maximum boost:

Vary your workouts. Do an aerobic activity like jogging or kickboxing one day, a
strength training work out another, and yoga or Pilates the next. This will keep
you from getting burned out and keep things fun. "Whatever gets you to move is
the exercise that will energize you," says Gaesser.

Stretch. Stretching is a key way to increase your daily energy. Using the proper
form in stretching is essential to achieving the maximum energy benefits.

To learn 15 important stretches that stretch all the key muscles groups
throughout your entire body in only 15-20 minutes a day, Sixwise.com highly
recommends the "Stretching Toward a Healthier Life" DVD.

Use intervals for cardio. While doing a cardio workout, alternate several
minutes of high-intensity movement with several minutes of lower intensity. This
will get your energy levels up without wearing you down.

Watch your intensity. If you're working so hard that you can't talk, you
probably need to tone it down a notch. Says Cedric X. Bryant, Ph.D., chief
exercise physiologist with the American Council on Exercise in San Diego,
exercising too hard can leave you feeling tired, rather than energized.

Emotions Can Sap Your Energy

If you've got a lot of negative emotions cooped up in your mind, it will
definitely drain you of your energy. These could be things like:

Lingering resentments from an argument with your spouse or family
Frustration about a work project
Disappointment in yourself or others
Feeling not good enough
Anxiety about an upcoming event
Worrying about finances, illness or other issues

Most of these things are issues that lead you to have a lot of negative stress,
and no way to vent it. And let's face it, even the positive things in our lives
-- buying a new house, having a baby, getting married, planning for retirement
-- can lead to energy-zapping emotions. Here are some solutions to free your
mind and recapture your energy:

Try energy psychology tools like the Emotional Freedom Technique. Similar to
acupuncture but without the needles, tapping on specific energy meridians on
your body can help you let go of all kinds of negative emotions.

Take part in a pleasurable, constructive (working on a project you enjoy) or
altruistic (volunteering) activity. It will keep your mind off the bad and help
you focus on the good.

Try journaling. This can work in many ways. You can use a journal to write down
your thoughts, concerns, fears, etc. By physically writing them on paper, it can
help you remove them from your mind. You can also use your journal to make lists
of tasks at hand, projects you need to finish, even groceries you need to buy.
If these things are cluttering up your head, they're using up your valuable
energy needlessly.

Do Something You Love Everyday

Says Steve Brunkhorst, a professional life success coach, doing something
enjoyable everyday is "a great way to replenish the energy consumed during daily
living."

This could be something small, like watching the sunset or taking your dog for a
long walk, or something more indulgent like heading to the spa for a Swedish
massage. It could mean taking time to be alone or getting together with a group
of friends.

Whatever you enjoy is up to you. Just make sure it gets done everyday. If you
like, you can add some of your favorite things to your journal, then pick one or
two to do each day.

Don't Cry Over Spilled Milk

The more energy you expend over the small stuff, the less you have for the fun
(and necessary) stuff. Choosing your battles wisely is a key way to increase
your energy. All it takes is some conscious thinking on your part, and the
dedication to let those small daily annoyances glide off you like, well, spilled
milk.

If you're having trouble with this one, remember these great words from Bruce
Lee, " ... the stiffest tree is most easily cracked, while the bamboo or willow
survives by bending with the wind."

Then There's the Obvious

If you know you have lifestyle habits (other than diet and exercise) that are
making you feel drained, change them! If you:

Stay up late watching the late show, then the late late show, then are late,
late, late for work in the morning, turn off the TV and go to sleep.

Try to cram two-week's worth of activities into one 24-hour day, ease up on your
expectations.

Take on so many obligations with family and friends that they're no longer
enjoyable, learn to say no.

Still feel tried after make all these changes, consider getting help.

"It's very easy for someone to say, 'I'm just feeling tired because I'm run-down
and have too much going on,'" says Sandra Adamson Fryhofer, MD. "But the bottom
line is that fatigue could be a sign of a medical condition that can be treated
... If you have made the changes that make sense, and you're still feeling the
symptoms of fatigue, then you need professional help."