537 W. Sugar Creek Road
Suite 201
Charlotte, NC 28213
Phone: 704.921 7707

537 W. Sugar Creek Road
Suite 201
Charlotte, NC 28213
Phone: 704.921 7707
Copyright © Calvary Medical Clinic. 2010.  

Weight loss guidelines

What gets successful weight losers apart?

When you hit a weight loss plateau

How night eating correlates to weight gain

Diet and Nutrition

Dry beans: A Great source of nutrition

Nutrition Basics

Portion Size and Energy Density

The Risks of Inactivity

The Costs of Inactivity

The Protocols of a Successful workout

The Benefits of Exercises

You and Your Body

Exercise Specific Nutrition Needs

10 Energy Boosters

The Top 10 Dieting Tips



10 Energy Boosters….Find Your Balance


You know those days when you are completely drained – no matter how funny the movie, how large the shoe sale, or how fun a night out with your friends could be… you just can’t make yourself go. You may not be feeling the usual signs of exhaustion – achy muscles or that all-over tired feeling. You do, however, know that you are lacking that get-up-and-go for the things you used to love to do. If this sounds familiar, it’s ok. Here is a list of top 10 energy boosters.


1. Increase Your Magnesium Intake.
This mineral is needed for more than 300 biochemical reactions in the body, which includes breaking down of glucose in the body. Women are recommended to have a daily intake of 300 milligrams, and men should take 350 milligrams per day. 


Suggested foods include: handful of almonds, hazelnuts, or cashews; increase your intake of whole grains, especially bran cereal; and eat more fish, particularly halibut.


2. Walk Around the Block.
Increasing activity – especially walking – increases energy. A brisk 10-minute walk not only will increase energy, but the effects can last up to two hours!


3. Take a Power Nap.
Information overload and pushing our brains too hard can zap energy. A 60-minute “power nap” can reverse the mind-numbing effects of information over load and can help us to better retain what we learned.


4. Don’t Skip Breakfast – or Any Other Meal.
Studies have shown that people who eat breakfast are in a better mood and have more energy throughout the day. Eating after a long night of sleep will jolt the body with fuel that will set the tone for the rest of the day. If you miss any meal during the day, you may be overcome by fatigue by the end of the day.


5. Reduce Stress and Deal with Anger.
Stress is one of the biggest energy zappers. Stress can leave you mentally and physically exhausted. To kill off this energy depleter, schedule more relaxing activities into your day. Some suggestions are listening to music, read a steamy romance novel, or talk to a friend on the phone. You should do whatever is relaxing for you, as it will release tension and help increase energy.


6. Drink More Water and Less Alcohol.  Sometimes slight dehydration can leave you feeling tired and lethargic. The simple solution is a tall glass of cool water, especially after exercising. This is when your body is craving fluids the most.



Also, if you are feeling fatigued after a good night’s sleep, cut down on alcohol during the evening hours. Although alcohol may help you fall asleep, it interferes with deep sleep, so you are not getting the rest you need. So, cutting down on alcohol before bedtime will help you get a better night’s sleep and will result in more energy the following day.


7. Eat More Whole Grains and Less Sugar.It is important to keep blood sugar balanced, so energy is constant. When you eat something sweet, your blood sugar will spike, which will then give you an energy boost. But that is followed by a drastic drop in blood sugar, which can make you feel tired and wiped out. If you do this many times, by the evening hours, you’ll feel exhausted. 


Whole grains provide a slow and steady release of fuel, which keeps you energized and balanced throughout the day. At the end of the day you’ll feel less tired than if you boost your energy with sweets. 


8. Have a Power Snack.
Suggestions include a combination of protein, fat and fiber: peanut butter on a whole-wheat cracker or some yogurt with a handful of nuts. The carbs provide a quick pick-me-up, the protein keeps energy high, and the fat makes the energy last!


9. Make it a Latte.
You can combine caffeine with some sustaining protein power by ordering a low-fat latte. The milk turns the java into a protein drink, which provides energy and calcium, which strengthens your bones!


10. Check Your Thyroid and Red Blood Count.
If you are constantly low on energy, you should make an appointment with your doctor about a blood test for thyroid dysfunction and/or anemia. If you are diagnosed with low thyroid function, medication can bring you up to speed. If you are anemic, this means a decrease in red blood cells, your body is not getting enough oxygen to sustain energy, so you get tired easily. A quick medical check-up could mean a world of difference!


       Source: Bouchez, Colette. "