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Top 10 Energy Boosters

1. Increase Your Magnesium Intake

Eating a balanced diet can help ensure your vitamin and mineral needs are met. But if you still find yourself too pooped to pop, you could have a slight magnesium deficiency, Heller says.

“This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy,” Heller says. “So when levels are even a little low, energy can drop.”

In a study done at the Department of Agriculture’s Human Nutrition Research Center in Grand Forks, N.D., women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. In essence, their bodies were working harder which, over time, says Heller, can leave you feeling depleted.

The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you’re getting enough, Heller suggests:

• Add a handful of almonds, hazelnuts or cashews to your daily diet.
• Increase your intake of whole grains, particularly bran cereal.
• Eat more fish, especially halibut.

2. Walk Around the Block

While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Experts say that increasing physical activity — particularly walking — increases energy.

“I like walking because it’s accessible, easy to do, doesn’t need training or equipment and you can do it anywhere,” says Rita Redberg, MD, science advisor to the American Heart Association’s “Choose To Move” program.

In experiments conducted by Robert Thayer, PhD, at California State University, a brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.

3. Take a Power Nap

Research has shown that both information overload and pushing our brains too hard can zap energy. But studies by the National Institutes of Mental Health found that a 60-minute “power nap” can not only reverse the mind-numbing effects of information overload, it may also help us to better retain what we have learned.

4. Don’t Skip Breakfast — or Any Other Meal

“Studies show that folks who eat breakfast report being in a better mood, and have more energy throughout the day,” says Heller.

Her personal theory, she says, is that breaking the fast soon after rising supplies your body with a jolt of fuel that sets the tone for the whole day.

Moreover, studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatigue by day’s end.

5. Reduce Stress and Deal With Anger

One of the biggest energy zappers is stress, says psychologist Paul Baard, PhD.

“Stress is the result of anxiety, and anxiety uses up a whole lot of our energy,” says Baard, a sports psychologist at Fordham University in the Bronx, N.Y.

Like worry or fear, Baard says, stress can leave you mentally and physically exhausted — even if you’ve spent the day in bed. More commonly, he says, low but chronic levels of stress erode energy levels, so over time you find yourself doing less and feeling it more.

In much the same way, unexpressed anger can give a one-two punch to your energy level. The reason: “We’re expending all our energy trying to contain our angry feelings, and that can be exhausting,” Baard tells WebMD.

The good news, says Baard, is that we can counter these energy killers by programming more relaxation activities into our day. While for many folks, increasing exercise burns off the chemical effects of stress and anger, others find relief in quiet pursuits: listening to music, reading a steamy romance novel, or even just talking on the phone.

“Whatever is relaxing for you will reduce tension and that will help increase energy,” says Baard.

6. Drink More Water and Less Alcohol

You may already know that it’s easy to confuse signals of hunger with thirst (we think we need food when we really need water). But did you know that thirst can also masquerade as fatigue?

“Sometimes, even slight dehydration can leave you feeling tired and lethargic,” says nutritionist Keith Ayoob, EdD, RD, an associate professor at the Albert Einstein School of Medicine in New York and author of The Uncle Sam Diet.

The solution is simple: a tall, cool glass of water. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids, Ayoob says. Conversely, Heller says, if you find yourself frequently fatigued even after a good night’s sleep, try cutting down on alcohol during the evening hours

7. Eat More Whole Grains and Less Sugar

The key here is keeping blood sugar balanced so energy is constant.

“When you’re eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy,” Heller says. “But that’s followed by a rapid drop in blood sugar, which in turn can leave you feeling very wiped out.”

Do that enough times a day, she says, and by evening you’re feeling exhausted.

“But, if you eat a lot of whole grains, which provide a slow and steady release of fuel, your energy will be consistent and balanced, so by day’s end you’ll feel less tired,” says Heller.

Indeed, a study published recently in the American Journal of Clinical Nutrition found that eating more whole grains helped increase the body’s sensitivity to insulin, allowing for that slow and steady release.

8. Have a Power Snack

Power snacking is more than just eating between meals, Ayoob says. He suggests a treat that combines protein, a little fat and some fiber — like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts.

“The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last,” he tells WebMD.

9. Make It a Latte

Pair a quick caffeine hit with the sustaining power of protein by having a low-fat latte instead of just a cup of coffee, advises Ayoob.

“All that milk turns your java into a protein drink, which provides not only extra energy, but extra calcium, which is good for your bones,” he tells WebMD. Combine it with an ounce of almonds, he says, and the healthy fat will really tide you over — while making you feel you’re spoiling yourself silly!

10. Check Your Thyroid Function and Complete Blood Cell Count

It certainly won’t provide an instant boost. But if you’re constantly low on energy — especially if you feel sluggish even after a good night’s rest — Heller says you should talk to your doctor about a blood test for thyroid dysfunction as well as anemia.

“Thyroid can be a particular problem for women — it often develops after childbirth and frequently during the perimenopause — but a simple blood test can verify if this is your problem,” says Heller. If you’re diagnosed with low thyroid function, medication can bring your body back up to speed.

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What is the best diet for human beings?

Vegetarian? Vegan? High-protein? Low-fat? Dairy-Free?

Hold on to your shopping carts: There is no perfect diet for human beings. At least not one that’s based on how much protein, fat or carbohydrates you eat.

People have lived and thrived on high-protein, high-fat diets (the Inuit of Greenland); on low-protein, high-carb diets (the indigenous peoples of southern Africa); on diets high in raw milk and cream (the people of the Loetschental Valley in Switzerland); diets high in saturated fat (the Trobriand Islanders) and even on diets in which animal blood is considered a staple (the Massai of Kenya and Tanzania). And folks have thrived on these diets without the ravages of degenerative diseases that are so epidemic in modern American life—heart disease, diabetes, obesity, neurodegenerative diseases, osteoporosis and cancer.

In Depth: The Healthiest Foods On Earth

The only thing these diets have in common is that they’re all based on whole foods with minimal processing. Nuts, berries, beans, raw milk, grass-fed meat. Whole, real, unprocessed food is almost always healthy, regardless of how many grams of carbs, protein or fat it contains.

All these healthy diets have in common the fact that they are absent foods with bar codes. They are also extremely low in sugar. In fact, the number of modern or ancient societies known for health and longevity that have consumed a diet high in sugar would be … let’s see … zero.

Truth be told, what you eat probably matters less than how much processing it’s undergone. Real food—whole food with minimal processing—contains a virtual pharmacy of nutrients, phytochemicals, enzymes, vitamins, minerals, antioxidants, anti-inflammatories and healthful fats, and can easily keep you alive and thriving into your 10th decade.

Berries, for example, are phenomenally low in calories, high in fiber and loaded with plant compounds that improve memory and help fight cancer. Studies have consistently shown that nut-eaters have lower rates of heart disease. Beans are notorious for their high fiber content and are a part of the diet of people—from almost every corner of the globe—who live long and well.

Protein–the word comes from a Greek word meaning “of prime importance”—is a feature of every healthy diet ever studied. Meat, contrary to its terrible reputation, can be a health food if—and this is a big if—the meat comes from animals that have been raised on pasture land, have never seen the inside of a feedlot farm and have never been shot full of antibiotics and hormones.

Ditto for raw milk, generally believed to be one of the healthiest beverages on the planet by countless devotees who often go to great expense and inconvenience to obtain it from small, sustainable farms. Wild salmon, whose omega-3 content is consistently higher than its less-fortunate, farm-raised brethren, gets its red color from a powerful antioxidant called astaxathin. The combination of protein, omega-3s and antioxidants makes wild salmon a contender for anyone’s list of great foods.

Another great food: eggs—one of nature’s most perfect creations, especially if you don’t throw out the all-important yolk. (Remember “whole” foods means exactly that—foods in their original form. Our robust ancestors did not eat “low-fat” caribou; we don’t need to eat “egg-white” omelets.)

There are really no “bad” vegetables, but some of them are superstars. Any vegetable from the Brassica genus—broccoli, cabbage, Brussels sprouts, kale—is loaded with plant chemicals called indoles, which help reduce the risk of cancer.

In the fruit kingdom, apples totally deserve their reputation as doctor-repellants: they’re loaded with fiber, minerals (like bone-building boron) and phytochemicals (like quercetin, which is known to be a powerful anti-inflammatory and to have anti-cancer properties). Some exciting new research suggests that pomegranate juice slows the progression of certain cancers. Other research shows it lowers blood pressure and may even act as a “natural Viagra.”

Tea deserves special mention on any list of the world’s healthiest foods. The second most widely consumed beverage in the world (after water), all forms of tea (black, oolong, white, green and the newer Yerba Matte) are loaded with antioxidants and anti-inflammatories. Some types (green tea, for example) contain plant chemicals called catechins which have decidedly anti-cancer activity.

Finally, let’s not forget members of the Alliaceae family of plants—onions, garlic and shallots. Garlic has been used for thousands of years for its medicinal properties; hundreds of published studies support its antimicrobial effects as well as its ability to lower the risk of heart disease. A number of studies have shown an inverse relationship between onion consumption and certain types of cancer.

A healthy diet doesn’t have to contain every one of the “healthiest foods on earth,” but you can’t go wrong putting as many of the above mentioned foods in heavy rotation on your personal eating plan.

Jonny Bowden, Ph.D., C.N.S., is a board-certified nutritionist and the author of seven books on health and nutrition, including The 150 Most Effective Ways to Boost Your Energy and The 150 Healthiest Foods on Earth.

In Depth: The Healthiest Foods On Earth

‘Just Do It’ Attitude Works With Exercise

Men knew about the benefits of exercise. They said they wanted challenge, adventure, and goals, even if a little pain was involved. But work, family, tiredness, and commitments got in the way.

“It’s easier to sit around,” said one man. Another said society’s high speed made him want to slow down in his free time.

Several men were “intenders,” say the researchers. For instance, one man had positive, detailed ideas about taking up his old hobby — horseback riding — but he said he needed “the adrenaline rush in order to want to do it again.”

That’s not to say that all men were idle. “The pros of physical activity far outweigh any cons that may arise and actually, I don’t say anything — I just do it,” said one active man. “I don’t stop myself from doing anything.”

Older Women’s Outlook

Procrastination was expressed by seven out of 10 women age 56 or older. “I should do this; it would be good for me,” one woman said.

“But older women were mainly thinking about it and were not setting definite plans to participate,” says the study.

Declining health, crime, big dogs, and age were some of the obstacles cited by the older women. Some also said they were afraid to overdo it.

A 79-year-old woman who skied and played tennis in her youth blamed her inactivity on “laziness of age.” Another 79-year-old woman said she tried to walk her dog for 20 minutes per day and do posture exercises but only did so “spasmodically.”

Now, she’s due to change her ways. “I’m supposed to be starting these special classes for heart attack victims soon,” she told the researchers.

One older woman was highly active. “I am happy with the way I am,” the 77-year-old said. Another woman — who used to swim and play tennis — said her health was good but her friends are “too slow” to keep up with her.

“Anyone with brains knows you need to get up and move when you are old, especially now that you hear so much about it,” said the 77-year-old.

“You need to be active,” she continued. “Maybe in the time of my mother they didn’t care about their figures or knew that being heavy is bad for you. They never went and walked around the block or anything. They just sat around.”

‘Investment Talk’ From Older Men

Men age 56 and older tended to be skeptical that they could benefit from exercise at their age, says the study.

“They seemed to assume self-stereotypes about being too old, and cannot see the point of investing time and effort in exercise by that time of life,” write the researchers.

Many studies have shown that it’s never too late to reap the rewards of exercise, which may help the heart, bones, and brain, as well as the muscles and waistline. Talk to your doctor before starting a new exercise program.

 Our friends at RealAge.com have helped educate us once more on a topic that is so important. Read on…. 

When we hear “high blood pressure,” most of us think about cutting back on sodium. But the causes of high blood pressure are so much more complex than eating too much salt. In fact, only about 5% to 10% of people with high blood pressure will ever know the exact cause.To really get a grasp on what’s causing your blood pressure to creep up, up, up over time, you have to pan back — waaay back — and look at several body systems.

The Big Picture
Your blood pressure is a measurement of the force of your blood against your artery walls as the blood passes through. If the pressure is too high, that force can literally gouge holes in your arteries over time. Yikes!

Exercise, strong emotions, and other stimulating things can temporarily raise blood pressure. And blood pressure varies — it tends to be lower at night during sleep and higher in the morning. (Here’s how to get accurate self-measurement numbers.)

When your blood pressure dips high or low, your body is supposed to compensate and help keep blood pressure in check. When it doesn’t, there could be a problem within any number of body systems, including your heart, your nervous system, your kidneys, and certain hormone systems.

Your Pumping Station
Your heart and arteries have a big impact on blood pressure. The amount of blood your heart pumps, how wide or narrow your arteries are, and the volume of blood in your bloodstream all affect your blood pressure. If your arteries are too narrow, if you have greater-than-normal blood volume, or if your heart beats more forcefully than it should, high blood pressure can occur. The question is, what causes these things to happen? It’s not always clear. (Get the full picture of how the heart functions.)

Your Nerves
Your autonomic nervous system is a key blood pressure player. It helps regulate your blood pressure by setting off a series of events in response to low or high blood pressure.

When your blood pressure dips too low — or when your body needs to prime itself to take sudden action against a perceived threat, such as during times of stress or fear — the sympathetic part of the autonomic nervous system temporarily raises blood pressure. It does this by influencing chemical messengers that affect the speed and force of your heartbeat and the size of your blood vessels.

When your blood pressure is too high, or when it’s time for sleep or rest, the parasympathetic part of the autonomic nervous system kicks in, conserving energy and releasing acetylcholine, a neurotransmitter that slows down your heart.

It’s not clear if dysfunction of the autonomic nervous system may contribute to hypertension in some way. Recent research does show that the sympathetic nervous system may be overactive in some people with hypertension.

Check out tips from the YOU Docs to fine-tune your brain and nervous system.

Your Beans
Your kidneys — those bean-shaped organs that flank your spine — also play a pivotal role in keeping blood pressure in a healthy range. The kidneys’ main trick for doing this is to excrete just enough salt and water to keep cell fluids balanced and blood volume optimal for healthy blood pressure.

If the kidneys are functioning properly, they release more sodium in response to higher salt consumption. Your kidneys might also temporarily excrete less sodium, thanks to a little kick in the butt from the autonomic nervous system when blood pressure is too low.

But if your kidneys aren’t doing their job quite right for some reason, chronic increases in blood volume and extracellular fluid volume can occur, resulting in high blood pressure. (Make sure to get your fill of this kidney-friendly food.)

Your Hormones
The kidneys also make an enzyme — renin — that’s tied in with a hormonal blood pressure control system (called the renin-angiotensin-aldosterone cascade). Here’s how it works:

Renin triggers the production of angiotensin, a substance that makes small arteries constrict, which in turn increases blood pressure. Angiotensin also triggers the release of aldosterone, a hormone that causes the kidneys to hold onto sodium and excrete potassium — both of which cause water to be retained and thus blood pressure to creep up.

If this renin-hormone system is too active, it could cause high blood pressure. But what might make it overactive? It’s a question that scientists continue to study.

So What Does It All Mean?
As you can see, there’s a whole lot going on when it comes to controlling blood pressure. A host of different factors may make it go too high. And while you may never know the exact cause of your high blood pressure, there is plenty of research showing what will help control it. Eating a DASH-style diet, losing weight if you need to, exercising a little more, cutting back on alcohol — and yes, cutting back on salt — are all smart and proven choices for getting blood pressure numbers down.

And it’s well worth the effort when you think of the health issues that come with high numbers — like heart attack, stroke, and kidney disease.

You know what they say- if the shoe fits, wear it. But if it didn’t fit, would you still wear it? You could, but it may end up hurting you. The same goes for finding the perfect gym, you could join one right down the street because it happens to be convenient, but what if it’s not the right fit? I hope to help you recognize the differences between the various types of gyms and the importance of your individual needs and wants.
Let’s begin with corporate gyms. Corporate gyms are designed to attract the masses; in this case it’s about volume. Because of the high volume, the product that these gyms offer can lack in service and in quality. It can be challenging to make something so large personal. They often offer a variety of amenities and classes, but may lack in customer service. This kind of facility may be for you if it’s amenities you’re looking for, if it’s a personal experience without the crowding that you’re looking for, keep reading.
There is something called a studio gym. Studios are normally smaller than corporate gyms, and they offer one-on-one training which means there is no membership. This one-on-one training limits the crowd to trainers and their clients, so you don’t spend your time waiting for machines to become available. Studios can give you that feeling of personalization, but your training is limited to your scheduled appointments with your trainer. Generally, studio gyms only offer one type of training, like Yoga or Pilates. Regularly, studios don’t contain the amenities that corporate gyms do. It is very important if you are interested in a studio to find a trainer that is well qualified and committed to you. Be sure to do your research before joining a studio, but if one-on-one training isn’t enough for your needs, let’s move on.
Next there is locally owned gyms. Locally owned gyms are often times a mix between corporate gyms and studios. They are able to combine customer service with a high quality product. They have the best quality product because the staff is a team rather than competitors. At Studio 4 Fitness, the owners are available to help with all of your questions and concerns, which provide a more personal experience. Locally owned gyms are also able to provide the amenities that corporate gyms offer and sometimes more. Locally owned gyms have the flexibility to change with their customers need and wants. They can offer everything from memberships, to one-on-one training, to group classes, and most importantly a personal, quality product.
There are three things you need to know before joining a gym; your goals, your availability, and your budget. After familiarizing yourself with these three assets, I hope you are confident in your decision.
At Studio 4 Fitness, we offer all of these products, memberships, one-on-one training, a variety of classes, kettlebell strength training, chiropractic services, massage therapy, and much more. Our goal at Studio 4 Fitness is to provide our members with only the best service, nothing less. We are committed to fitness and excited to be a part of your community. We invite you to come and join our family. See you soon!

If menu 1 most closely matches your typical morning meal, you are making sound breakfast choices. Way to go! Read on for ways to make your morning meal choices even better.

Choose your cereal wisely. Whether your cereal is hot or cold, you’ll always want to check the fiber, fat, and sugar content per serving. For example, many kinds of instant oatmeal tend to be heavily processed, leaving it lower in fiber than unprocessed, whole oats. Choose cereals with at least 3 grams of fiber per serving. Inspect breakfast bar labels the same way you would inspect cereal labels, noting fat, fiber, and sugar content. Many cereal, granola, and breakfast bars tend to skimp on fiber and instead bulk up on sugar. Your goal should be to get a total of at least 6 grams of fiber at breakfast. If your favorite cereal is low on fiber, add a few tablespoons of unprocessed wheat bran to it.

Another quick breakfast trick: always keep raisins and nuts on hand. Raisins can be tossed into cereals whenever your fresh fruit supplies are low, or they can be added to cereal in addition to fresh fruit for extra flavor. And nuts aren’t only for snacking. They make a great addition to healthy breakfasts by adding unsaturated fat—the good kind of fat—to your meal. A little bit of healthy fat in a meal can help you feel fuller for longer, and also can help your body better absorb nutrients from the rest of your meal.

When shopping for fruit juice, make sure it’s pure. Fruit-flavored juice drinks, cocktails, and blends often contain loads of added sugar and hardly any actual fruit juice.

If menu 2 most closely matches your typical morning meal, some of your breakfast choices may be high in aging fats or sugars and low in nutrition. However, you can easily transform your choices into age-reducing meals. Cutting back on heavy, fat-filled breakfasts will protect your body from harmful inflammatory processes that can lead to premature aging.

Your first step: lower the fat content of traditional egg breakfasts by replacing some of the whole eggs in your meal with egg whites instead. Or you can switch to low-fat egg substitute. Go easy on the cheese and breakfast meats, which tend to be high in saturated fat and/or sodium. Instead, supplement your meal with fresh fruit. If you can’t give up your breakfast meats, opt for leaner ones, such as ham. You also can substitute high-fat bacon and sausage with lighter chicken or turkey sausage, or experiment with vegetarian sausage or bacon. There are several good choices on the market, but check the label for fat and sodium content, which could still be high in some brands.

If pancakes are your morning tradition, add several tablespoons of bran to the batter to boost the fiber content. Also, top your hotcakes with fresh fruit purees instead of syrup and butter. You can even add a dollop of low-fat whipped cream. A few other easy, age-reducing switches to make: replace the cream in your coffee with skim milk, choose pure fruit juice over soda or sweetened drinks, and switch from white toast to whole-grain toast. Your goal is to get a total of at least 6 grams of fiber at breakfast.

If menu 3 most closely matches your typical morning meal, you are starting down the right road when it comes to making sound breakfast choices; however, you may need to make a few minor modifications to maximize your health benefits. One way to max out the nutrition of your morning meal is to be sure to choose only whole-grain breads or bagels. You can tell it’s whole-grain by reading the ingredients list—the first ingredient should be a whole grain, such as whole wheat, bran, or oats. Get creative and healthier with your bagel topping choices by replacing cream cheese, butter, and/or jam with peanut butter (typically free of trans fats) and a sliced banana; sliced tomatoes and avocadoes; or hummus. If you can’t live without cream cheese on your bagel, choose whipped cream cheese, which contains fewer calories than solid cream cheese. Also, try low-fat or light versions, as well as dairy-free cream cheese substitutes.

Skip the donut or pastry—their high glycemic indexes mean your body digests them quickly and your energy levels could crash well before lunch as a result. If your cereal bar is low in fiber and high in sugar, you may need another option there, as well. Instead, grab a toasted whole-wheat English muffin topped with a whole-fruit spread. If your breakfast isn’t keeping you satisfied until lunch, you may need to emphasize more low-glycemic index (GI) foods, which can

Take your breakfast with you!
No time for breakfast? If you’re pressed for time in the morning, stocking your fridge with portable, ready-to-eat portions—fruit and veggies in sandwich bags, hard-boiled eggs, and low-fat or non-fat yogurt cups—allows you to grab something quick and easy… and nutritious. 

Info taken from RealAge.com RA

Voted best place to workout and celebrating over ten years of changing people’s lives, Studio 4 Fitness is proud to introduce its new wellness division. Studio 4 Fitness & Wellness is a full fledge wellness center that handles personal training, physical therapy, pain prevention and management, therapeutic massage, arthritis cases and full strength development programs. This concept of wellness is offered nowhere else.

If you are not sure if you should start an exercise program, seek the services of a physical therapist, the answer can be found at Studio 4 Fitness & Wellness. All of these are found underneath one roof. They have the combine knowledge and expertise of these professionals to coordinate care to handle rehabilitation, pain management and prevention, sports injuries, and injuries sustained in automobile or work related accidents.

Only at Studio 4 Fitness & Wellness will your personal trainer work around your injury to help you stay fit while our on-site team of health professionals will design a program to help you achieve your individual goals of health and wellness. You have your own team of health professional and fitness experts coordinating your care and helping you transform from pain to performance. You can be assessed and diagnosed with top rehab specialists; from physical therapists to chiropractors to even more complex ailments being treated by top orthopedics in the area.

Don’t know whether you should see a chiropractor or physical therapist or orthopedist? Now you can see all three under one roof and set up a thorough rehab strategy that you can’t get anywhere else.

Work with a team that’s been successful for over a decade and will continue to provide services that relate to the everyday lifestyle and more. Utilize a full fitness and rehab facility where an individual may go to develop a full strength and rehabilitative program. You can work with any expert to make your joints move better and to work your muscles to get stronger.

Our doctors weight loss program has been developed by doctors around the country and we are the first in South Florida to offer.

For more information please visit Studio 4 Fitness online at Studio4fitness.net or
call 954-757-2639