Summer is here! The temperature is rising, the kids are out of school and family vacation season has begun! Whether it be sandy beaches and boogie boards, cozy cabins in the mountains, the endless lines at theme parks, or just grilling with the family in the backyard, you’re going to need a lot of energy this Summer. Here are five ways to boost your energy this Summer:
1. Drink Lots of Water
We lose most of our energy stores when we are dehydrated. It is imperative to drink a lot of water, especially if you are out in the sun. I know, you have heard this over and over again, but I can tell you that if you hydrate yourself, you will feel amazing and have the energy for a game of volleyball or some water-skiing. Shoot for 60 ounces a day of water, seltzer or herbal iced teas!
2. Move Your Body
Laying in the sun is great, but every now and then you gotta get up and move! Out bodies were designed for action. Find some Summer activities that you enjoy – walking, tennis, beach volleyball, sailing – anything that gets you out of your chair and makes you sweat. It increases our endorphins and makes you happy AND gives you more energy at the same time.
3. Take Deep Breaths
We need oxygen. Take deep, continual breaths for 5 minutes, 3 times a day. Inhale and exhale, deeply. 5 minutes might seem like an eternity but start out a minute and a time and build up to a full 5 minutes. Then email me and let me know how good you feel!
4. Get Plenty of Rest (naps in a hammock count!)
Try to get to bed at the same time each night and wake up at the same time each morning. Get your body into a rhythm. It promotes balanced health and if you can get 7-8 hours a night, your energy levels will soar.
5. Watch your Sugar Intake
Even though you think that sugar gives you a boost, what it is doing is raising your blood sugar levels. Once they go up, they start to come down. Once they start to come down, you energy lags. Be aware of how much sugar you are getting and I am not talking about just in your morning coffee, your cakes, donuts and cookies. Also look for it in your store-bought salad dressing (make you own), your ketchup and mustard at the picnic, the hot dog and hamburg roll that contains refined flours that turn to sugar very quickly in your bloodstream. Bringing an awareness to all the areas that you might be getting ‘added’ sugars will make you a conscious shopper and consumer. Making healthier food choices with all the added sugar will allow your own, natural energy levels to emerge. How cool is that? As an added boost to my energy throughout the day, I use homemade energy balls (recipe below).
For a quick, energy packed snack the family will love, try these no-bake energy bites. They’re an easy snack to bring hiking, to the beach, and even to theme parks. Hint: Theme parks don’t usually allow you to bring food in unless you have a food allergy. Gluten is a pretty common sensitivity I see in a lot of client’s and these treats are gluten free!
No-Bake Energy Bites
Ingredients
1 cup dry rolled oats
2/3 cup toasted coconut flakes
1/2 cup nut butter, I prefer almond or sunflower seed butter (no sugar added)
1/2 cup ground flaxseed
1/2 cup unsweetened chocolate chips, cacao nibs, or dark chocolate chips (see substitutions/additions)
1/3 cup organic honey
1 Tbsp. chia seeds
1 tsp. vanilla extract
Preparation
Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
Once chilled, roll into balls of whatever size you would like. I typically do 1″ in diameter. Store in an airtight container and keep refrigerated for up to 1 week.
Substitutions/additions:
-chopped dried fruit (apricots, dates, raisins, etc.)
-dried berries (cranberries, cherries, etc.)
-chopped almonds, pecans, walnuts or sunflower seeds
Total Time: 10 minutes
Yield: About 3 dozen
