Why Am I So Tired? 3 Possible Causes of Fatigue

Do you feel tired all the time? Lots of people do. It’s a sign of our overbooked times.

Getting your energy back could be simpler than you think. Start by seeing if you can relate to the top three reasons for feeling drained.

The most common reasons for feeling tired are about daily habits.

1. What you eat. Reaching for caffeine and sugar can backfire, leaving you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, and lean protein. “Most people feel like they’re less tired if they eat a healthy diet,” says J. Fred Ralston Jr., MD, past president of the American College of Physicians. “Eating healthy also means you’ll carry less weight, and obesity is a big contributor to fatigue.

2. How much you sleep. You saw this one coming, right? Many people don’t get enough sleep. If you’re one of them, avoid caffeine and alcohol in the hours just before bedtime, turn off the TV before bed, and keep your bedroom quiet and restful.

3. How much you exercise. This is the biggie, Ralston says. His favorite prescription for plain old tiredness is regular, vigorous exercise. Finish at least three hours before bedtime, so you have time to wind down.

If you think that exercise would just make you more tired, there’s good news: Exercise breeds energy. Almost all the studies that have looked at this question have found the same thing: Sedentary people who start exercising feel much less fatigue than those who stay idle. It’s one of those surprising truths: move more and you’ll get more energy.

Ralston recommends getting 40 minutes of exercise at least four days a week, to get you going.

Do that, and a month from now, you should notice some improvement. Keep with it for three to six months more, and you should feel much better.

If you follow your exercise prescription for at least a month — and you’re also making enough time for sleep — and you’re still feeling lousy, look into other causes, Ralston advises.

Source: http://women.webmd.com/guide/why-so-tired-10-causes-fatigue

Eat This, Not That: Healthy Summer Snack IdeasIt’s easy to overindulge and gain weight during the summer months. Avoid undoing all of your hard work spent getting your body ready for warmer weather by enjoying lighter versions of your favorite summertime snacks. These great-tasting alternatives are just as delicious, and will help maintain your waistline.

 

Enjoy This: Pop Chips

Not This: Stacy’s Pita Chips

 

Pop Chips: Serving Size: 23 chips, 120 calories, 4 grams of fat, 0 grams of saturated fat, 18 grams of carbs, 1 gram of fiber, 2 grams of protein, 190 milligrams of sodium

Stacy’s Pita Chips: Serving size: 14 chips, 130 calories, 5 grams of fat, 0.5 grams of saturated fat, 19 grams of carbs, 2 grams of fiber, 3 grams of protein, 140 milligrams of sodium

Enjoy This: Skinny Cow Fudge Bar

Not This: Häagen-Dazs Coffee Low Fat Frozen Yogurt

 

Skinny Cow: Serving Size: 1 bar, 100 calories, 1 gram of fat, 0.5 grams of saturated fat, 22 grams of carbs, 4 grams of fiber, 4 grams of protein, 45 milligrams of sodium

Häagen-Dazs: Serving Size: 1/2 cup, 200 calories, 4.5 grams of fat, 2.5 grams of saturated fat, 31 grams of carbs, 0 grams of fiber, 8 grams of protein, 50 milligrams of sodium

Enjoy This: Tostitos Salsa

Not This: Sabra Hummus

 

Tostitos Salsa: Serving Size: 2 tablespoons, 10 calories, 0 grams of fat, 0 grams of saturated fat, 3 grams of carbs. 0.5 grams of fiber, 0.5 grams of protein, 210 milligrams of sodium

Sabra Hummus: Serving Size: 2 tablespoons, 70 calories, 6 grams of fat, 1 gram of saturated fat, 4 grams of carbs, 1 gram of fiber, 2 grams of protein, 120 milligrams of sodium

Enjoy This: F-Factor Banana Walnut Bar

Not This: Clif Bar Banana Nut Bread

 

F-Factor Banana Walnut Bar: Serving Size: 1 bar, 160 calories, 5 grams of fat, 0.5 grams of saturated fat, 26 grams of carbs, 12 grams of fiber, 3 grams of protein, 25 milligrams of sodium

Clif Bar Banana Nut Bread: Serving Size: 1 bar, 240 calories, 6 grams of fat, 1 gram of saturated fat, 42 grams of carbs, 4 grams of fiber, 9 grams of protein, 180 milligrams of sodium

 

Article Consulted http://magazine.foxnews.com/food-wellness/healthy-summer-snack-alternatives#ixzz2Xz9kixJw

 

Typically, a sit down meal is the healthiest way to lose weight. However, if you are on the go, a meal replacement can be a great replacement.  You just have to go out about it the right way. A meal replacement must be nutritionally equal to a sit down meal. If you do decide to try out meal replacements, you must spend some time examining the ingredients and nutrition facts to ensure you are making the right choice.

 

Meal replacements are designed to meet your daily requirements. That is why it is so important to make sure that whatever meal replacement you choose has a wide variety of vitamins. Meal replacement bars and shakes tend to have fewer calories than a full meal. Using a meal replacement just one time a day can cut down your calorie intake. Find meal replacements that are not overloaded with sugar and fats. Look for shakes and bars that are also high in protein and fiber. This will help to make sure you stay full. Before you incorporate any meal replacements into your diet, make sure that you consult a nutrition professional.

 

Here is what to look for in a meal replacement:

  • 230 calories per serving
  • 10-15 grams of protein per serving
  • 3-5 grams of fiber per serving
  • Less than 5 grams of fat per serving
  • A third of the recommended daily vitamins and minerals

 

Article Source: http://www.webmd.com/diet/features/meal-replacements-choose-those-bars-and-drinks-carefully

 


Summer BBQ Tips

Salmon is one of the best proteins you can put in your body. The protein in salmon is easy for people to digest, and it is a great source of Omega-3 fatty acids. Salmon is also packed with Vitamins A, B, and D, calcium, iron and phosphorus. These vitamins help to strengthen your muscles.

Salmon is also great for your heart because the omega-3 fatty acids can help to lower your cholesterol.  Salmon also helps lower your blood pressure and can even prevent hardening of your arteries (which means the chances of you having a heart attack are reduced). Additionally, salmon can help to speed up your metabolism.

The benefits of salmon are almost endless! Here is one of our favorite recipes:

Honey-Teriyaki Salmon
Skinnytaste.com 
Servings: 4 • Size: 3 oz cooked salmon • Old Pts: 7 • Weight Watchers Points+: 7 pts
Calories: 266 • Fat: 9.3 g • Protein: 22.5 g • Carb: 19 g • Fiber: 0.1 g • Sugar: 13 g
Sodium: 502 mg

Ingredients:

  • 3 tbsp low-sodium soy sauce (or tamari for gluten free)
  • 3 tbsp mirin (Japanese sweet rice wine)
  • 3 tbsp sake
  • 2 tbsp honey
  • 1 lb fresh wild salmon fillet, cut in 4 pieces
  • 2 tsp cooking oil

Directions:

Combine the soy sauce, mirin, sake, and honey in a resealable bag. Add the salmon and mix to coat. Refrigerate for 1 hour or up to 8 hours.

Remove salmon, reserving the marinade. Heat a frying pan or sauté pan over medium-high heat. When hot, swirl in the oil. Sear salmon, 2 minutes per side. Turnheat to low and pour in the reserved marinade. Cover and cook for 4 to 5 minutes, until cooked through.

Recipe from: http://www.skinnytaste.com/2013/02/honey-teriyaki-salmon.html

Have you ever stood in front of the vitamin aisle at the store and been totally confused? There are certain supplements that everyone should take. Follow these tips to determine which supplements are worth the money and the time.
Four Supplements Everyone Should Take

 

Omega-3 Fatty Acid.

Omega-3 fatty acids are best known for fighting wrinkles, lubricating your joins, boosting your brain power, protecting your heart and arteries. When selecting an Omega-3 fatty acid, look for one that has 600mg of DHA. DHA is the fatty acid that supports brain functions, such as how the brain stores and uses energy.  It is recommended that Omega-3 fatty acids be taken in the morning.

 

Multivitamin. 

A multivitamin ensure that you are getting all the essential vitamins and minerals recommended for each day. Of course, you should still do your best to get your nutrients from a diet full of fruits and vegetables and take the multivitamin as an added layer of protection. Multivitamins can also act as a preventative measure against breast cancer, heart disease, and colon cancer.

 

Calcium.

You need calcium to keep your bones full of nutrients. Calcium with magnesium is an excellent way to support your bones and keep your muscles healthy. Make sure to get your calcium from both a healthy diet and added supplements.

 

Vitamin C.

Vitamin C is a water-soluble vitamin. This means it is quickly used up and eliminated by the body. It is a good idea to take vitamin C two or three times at different interval throughout the day.

How To Up Your Fiber IntakeIt is recommended that women consume 25 grams of fiber a day and that men consume 35 to 40 grams. Most men and women are not meeting these recommendations! Fiber can lower blood sugar, cut cholesterol and help your digestion significantly. The best way to up your fiber intake? Make sure your diet is filled with fiber-rich foods! Edamame, avocado, beans (kidney, black, garbanzo), whole-wheat pastas, rice, lentils, and artichokes are just a few items that are full of fiber.

If you are cooking a meal that is not high in fiber on its own, try to make fiber the focus of your side dishes. A great addition to most meals is sautéed spinach with garlic and lemon. All you need is a tablespoon of olive oil, 2 garlic cloves, spinach, a tablespoon of lemon juice and a pinch of salt. Cook the spinach in the olive oil, then add the garlic, and lastly add the lemon and salt! It is so easy!

A tomato and avocado salad is another dish you can add to almost any meal. Simply dice up the tomato and avocado, sprinkle feta, salt and pepper on top – and dress with olive oil and balsamic vinegar. Other great sides are red lentil and vegetable soup, double-pea soup, and warm pear and green bean salad!

Allowing fiber to be the focus of your side dish is a great way to make sure you are keeping up with the recommended fiber servings!

Inflammation is a condition that may lead to weight gain and in turn, make losing weight more difficult than it already is. Inflammation kicks your immune system into overdrive and can be the result of a lack of exercise, stress, and exposure to toxins. One way to combat this is to consume superfoods that are natural forms of ibuprofen, which will help to stop inflammation. Superfoods are just that – super – because they pack the mot nutrients into each serving.

There are millions of superfood recipes you can find online, and specifically on Pinterest. This is a favorite just to get you started (it’s so easy!):

Pearled Barley Salad With Apples, Pomegranate Seeds and Pine Nuts:

You will need:

1/3 cup(s) pine nuts, preferably from Italy 2 ounces

1/4 cup(s) plus 2 tablespoons extra-virgin olive oil

3 tablespoon(s) white wine vinegar

1 small shallot, minced 2 tablespoons

Salt and freshly ground pepper

4 cup(s) Thyme-Scented Pearled Barley (see below)

1 large tart apple, such as Honeycrisp cored and cut into 1/2-inch pieces

1/2 cup(s) pomegranate seeds, from 1 pomegranate

1/2 cup(s) chopped flat-leaf parsley

What To Do:

1. Preheat the oven to 350°. Spread the pine nuts in a pie plate and toast until golden, about 5 minutes. Let cool.

2. In a bowl, whisk the oil with the vinegar and shallot and season with salt and pepper. Add the Thyme-Scented Pearled Barley (see below), pine nuts, apple, pomegranate seeds and parsley. Toss before serving.

*Original recipe found at: http://www.huffingtonpost.com/2011/10/27/pearled-barley-salad-with_n_1058606.html*

 

A short and easy list of super foods that can help you fight fat:

Vegetables.

Arugula, broccoli, cabbage, bell peppers, romaine lettuce, scallions, spinach tomatoes.

Fruit.

Apples, cherries, oranges, blueberries, grapefruit, pomegranates, avocados.

Fish.

Salmon, tilapia, flounder.

Nuts and Seeds.

Walnuts, sesame seeds, flaxseeds,  pine nuts, almonds (raw and unsalted).

 

The Real Deal With SnackingIt is likely you’ve heard arguments on both ends of the spectrum when it comes to the concept of snacking. Some diets suggest no snacking between meals, while other diets encourage it. You may have heard that eating more frequently can boost up your metabolism, causing you to burn more calories. The truth is your metabolism may slow down if you have not eaten for two or three days, not two or three hours. The thing to note is that snacking is a personal, and optional choice. If you are hungry between meals, there are several healthy snack options. However, if you are not hungry between meals, there is no particular reason you need to have a snack every two to three hours.

For some, eating more frequently reduces uncomfortable feelings of hunger. If snacking is for you, make sure you are adjusting your other meals accordingly. If you have two snacks a day, your three main meals should be a bit smaller. The key to eating frequently is to keep each meal small. Keep in mind that snacking on marketed “snack” food can be dangerous. If you must go for pre-packaged snacks, be sure to take a look at the sodium levels.  Vegetables are the healthiest snacks, so try to work those in.  Consider celery and peanut butter, baby carrots and hummus, cucumber and lemon, or dried fruits and nuts.  Portion control here is very important. For example, if you buy nuts in bulk, be sure to dish out a half cup (or whatever the recommended serving size is), instead of just picking straight from the container.

Snacking does not have to be a pitfall in your weight loss management. Make sure to snack well, consume small portions that hold you over till mealtime and also make you feel better.

 

Body cleanses and detoxifications are great while they last. After a detoxification program, it is important to cleanse your body daily through diet, supplements, and lifestyle practices. Take these tips into consideration to form and retain healthy habits after a detox.

Drink at least 6 glasses of water every day.

Taking vitamin C helps the body to produce glutathione, which is a liver compound that drives away toxins.

Make sure to cleanse and protect the liver by taking herbs such as dandelion root, and drinking green tea.

Consume as much fiber as possible. Incorporate brown rice and organic fresh vegetables and fruits into your diet.  Artichokes, beets, radishes, and broccoli are all strong detoxifying foods.

If you have access to a sauna, use one every so often so your body can eliminate waste through perspiration.

Consider doing yoga, it can help with digestion and is great exercise (in addition to many other health benefits).

It is so important to keep your body in a state where it feels good after a detoxification program. By incorporating the tips above, you can help to ensure you are not undoing all of your detox work!