Give your body what it needs so that you can fully show up for your work, your family and your friends.
Here in Sweden, the days are getting longer and the sun is shining brighter. You’re likely feeling a natural boost to your energy and are excited to spend time with others, instead of passing your evenings snuggled up under a blanket watching Netflix!
There are so many more occasions to head out and catch up with friends after work, leisurely weekends having picnics in the park or even taking a few days to get out of the city. But with all these extra events, we need to ensure that we are giving our body what it needs so that we can fully show up for all of it: our work, our family and our friends.
Here are our favourite nutrition & lifestyle tips to boost your energy and keep you on your game:
Start your morning with oatmeal.
It’s time to start making breakfast count! We have to tell you, those processed cereals just aren’t cutting it. Even your favourite muesli or granola is probably packed with sugar (make sure to read the ingredients!) Already your blood sugar balance is on a rollercoaster ride – heading straight for an afternoon crash. Instead, start your morning eating whole grains and avoiding added sugar so that you can set yourself up for an energy-packed day. Warm up some oatmeal or make your own muesli with raw oats, nuts and seeds.
Cut back on caffeine.
We know it sounds a little confusing, especially when it seems like all those cups of coffee are what’s getting you through the day! Although caffeine provides a burst of energy, it is also really dehydrating. Studies have found that even mild dehydration can negatively affect our energy levels. We end up caught in a loop of drinking more coffee just to feel that burst of energy. Start reducing the amount of cups a day by drinking caffeine-free herbal tea instead. Aim for a maximum of one to two cups of coffee a day.
Grab a buddha bowl for lunch.
Yeah you know, one of those super trendy salad bowls. Not only will you be the coolest one in the office, you’ll also set yourself up to feel good all afternoon long. Buddha bowls are a great way to boost energy levels by combining slow digesting grains like quinoa and brown rice, with healthy fat and protein. Don’t forget to snap a photo for Instagram!
Eat a healthy snack 3 hours after lunch.
It’s been a crazy day. By the time you get home from work you’re tired and starving, so you just grab whatever food is quick and easy to boost your energy so that you can get dinner ready. Chances are that snack you’re reaching for may not be the best of choices. But it’s understandable, your body is craving fuel! Instead bring a healthy snack to work with you, such as carrot & celery sticks with hummus or cottage cheese, orange and almonds. Enjoy it in the afternoon and sail through the evening full of energy to spend on your hobbies or with your family.
If your body is short of fluids, one of the first signs is a feeling of fatigue. So take a sip. And another. Get up, fill up that water bottle, keep sipping away. Why do we need to drink so much water? Our body is made up of 60% water and every system of the body needs water to function. It’s also an essential part of your daily detoxification. Water enables perspiration to remove waste through your sweat glands, as well as through urination. So keep sipping away, it’s keeping you healthy and energized!
Schedule exercise into your day.
Exercise almost guarantees that you’ll sleep more soundly. It also helps to reduce stress, and stress-induced emotions consume huge amounts of energy. Exercise gives your cells more energy to burn and circulates oxygen. So open up that calendar and schedule in two times this week when you’re going to do exercise and what you’re going to do. A yoga class, a long walk, a session at the gym? Your choice.
Snack on fresh berries.
It’s lunch time, and you know you might be feeling a little hungry this afternoon so you decide to pick up a little afternoon snack. Instead of reaching for candy or baked sweets, go natural for an energy boost. Just pop into your nearest grocery store and grab a punnet or two of fresh berries. These fruits provide a slow release of glucose into the blood, helping to maintain balanced energy. It’s just a bonus that they’re so delicious! Try blackberries, strawberries, raspberries and blueberries.
Lighten your load.
One of the main reasons for fatigue is overwork. This doesn’t just mean in the workplace, it can also be family and all those social obligations. So take some time on a Sunday night to set your priorities and most important tasks for the week ahead. Separate the “must-do” activities, from those you can skip. And don’t forget to ask for extra help when you need it.