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Let’s face it, in today’s rush-rush world we are always trying to cram as much as possible into our 24-hour day. Sadly, many people are turning to energy drinks and pills to help get them through their long days, when in actuality there are plenty of natural energy boosters that you could rely on to help you stay energized.
Just try these simple strategies to make sure that you wake up feeling refreshed, stay motivated throughout the day and be able to wind down and get a relaxed night of sleep.
Consistent wake-up time- Many people would think that sleeping in would actually give them all-day energy, but it is more harmful than it is helpful. Instead, opt for the same wake-up time everyday and get yourself into some light, whether you get your sunlight by actually going outdoors or just by opening up the blinds.
Reduce your carbs and add in more protein- While carbohydrates will give you that quick burst of energy, eating too many carbohydrates will actually drain you. Opt for getting a healthy mix of carbs and protein to feel more energetic throughout the day.
Make sure you’re getting your share of iron and magnesium- According to ABC News rather than walking into a health-food store to get a boost, look for food that gives you energy and the vitamins, minerals and chemicals that work together to give you the energy you need. Magnesium and iron will help to re-energize. Iron food sources include Total cereal, lentils, oatmeal, tofu, beef, whole wheat spaghetti and beet greens. Magnesium is another powerhouse mineral used in more than 300 biochemical reactions in the body. Magnesium food sources include artichokes, halibut, black beans, almonds and spinach.
Skip your morning cup of joe- Instead of downing your coffee first thing in the morning opt for having an afternoon cup of coffee when tiredness typically sets in. This caffeine burst at an appropriate time will also help to keep your energy flowing throughout your afternoon.
Avoid grazing and eat your meals at consistent times- Believe it or not, your body runs on the food schedule that YOU set. When you skip meals your body suffers by going into shut down mode, like it does when it is time to sleep. Keep your meals consistent and at consistent times to avoid the daily drain. Grazing should be avoided, too, as it leads to overeating and over hunger.
Relieve stress through meditation- Because it may be hard to carve out set times to simply relax and meditate, try to do it when you have a few free minutes throughout your day. Even simply three minutes of mediation can reduce stress hormones that create body tension and constricted blood vessels. Find a quiet spot, practice your breathing techniques and take a few minutes to rejuvenate through relaxation.
Power walk instead of power nap- While it may seem like a short little cat nap will help you through that afternoon slump, a short little power walk will be more beneficial. Get out for a brisk walk if you are able to and your body will thank you for it. If you can’t get outdoors, sit by a window and bask in the daylight for some quick light energy.
Exercise to music- Exercise may be the most obvious way to increase your energy levels throughout the day, yet many people still avoid it. If you are having trouble getting the motivation to work out, try listening to music before exercising. Studies show that people who listen to music prior to and while working out, feel like they have exerted themselves less than those who don’t listen to music while working out.
Wind down before bed- It’s important to take the time to wind down before catching those zzz’s. According to MSNBC.com artificial light from computer and television screens tell the brain that it’s not time to wind down. Therefore, it’s a good idea to shut off the TV and to not use phone or computers at least an hour before bed. To help wind down before bed you also may want to dim the lights, take a warm shower, write in a journal or read a book.
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For more than 120 years, experts have been researching the benefits of massage therapy. And besides the obvious stress-free feeling that people experience following a massage, there are plenty of other benefits to this ancient healing procedure.
Despite what many people think, our brain can remain sharp, active, vital and creative no matter what our age. Our brain will continue to create new brain cells and new connections over the years, but our brain vitality is completely up to us. Maintaining that vitality is truly a “use it or lose it” situation.
Challenge your brain: Challenging your brain by learning and doing something new every week helps to create new neural pathways, helping to make your brain more versatile and able to multi-task. As found on 
When the weather outside is cold, it’s easy to get lazy and to lack the motivation to even get out of bed some days. The low winter light and cold temperatures can combine to make even the most resilient people want to just lie down and hibernate for the winter. So how can you stay motivated when it seems like everything is keeping you down? Here are eight tips for staying motivated during the winter: 
We’re right smack in the dab of winter and it’s more important to boost your immune system this time of the year more than any other. Winter time is synonymous with cold and flu season, so why not try a few methods for warding off those winter sniffles?
Sunshine- Vitamin D, which is produced in the skin after exposure to the sun, is a great boost for your immune system and cell defense. Even getting outdoors when the sun is shining, despite the cold weather, will do wonders for your body.
So we survived the Holidays and New Years is just around the corner. A wonderful time of celebration, friends, champagne, and of course New Year’s Resolutions. Resolutions are wonderful ways to better ourselves and finally attempt to become the productive, happy, healthy person that we know we can be.
Tis’ the season for Holiday shopping, preparing for family gatherings, eggnog and basically anything else that can either cause stress or wreak havoc on your body. It can be the happiest but also the most nerve-racking time of the year. You may want to consider adding exercise to your daily routine to not only promote health but to tackle all of those little Holiday stressors.
Does the thought of speaking in public tie your stomach in knots? Does a stressful work meeting leave you without an appetite? Or does the idea of spending the approaching holidays with your in-laws leave you feeling a bit woosey? If so you’re not alone. Having a physical response to emotional concerns is natural. Your gut is extremely sensitive to stress and emotions. Stress is a trigger that can cause stomachaches, diarrhea, and other digestive problems however, the stress management techniques listed below can keep these unpleasant physical responses under control.
Today’s world is more stressful than ever. We’re all overbooked, unrested, super stressed and underpaid. The busy lives of American men, women and even children are causing stress and stress-related illness to run rampant. When it comes down to it we all need to take a big breath and chill out. Below are some natural and healthy ways to do just that. 
Sleep is one of the richest and most studied topics in science today. The necessity for all living things to submerge into a daily state of subconscious in order to live well and thrive- it’s fascinating. Scientists have been examining the guidelines for sleep for decades and unlocking the answers to an array of questions along the way- why we need it, why it can be hard to get, how much we need and how it affects our lives. So how much sleep should I get?