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More Than A Coffee Fix: Energize Your Life Without Caffeine

 

When was the last time you felt awake and energized all day long? It's been a while, hasn't it? Many of us suffer from energy highs and lows throughout the day, then we inject ourselves with caffeine so we can face the day. This continues all day long, with many of us wishing we could nap under our desks or throw our kids in front of the TV so we could have a few minutes of rest. Sound familiar? Rootology is here to share with you holistic ways to create more energy during your day

Eat breakfast. Skipping breakfast might be the biggest perpetrator of energy crashes. Eating breakfast not only hooks you up with energy for the day — it's been shown to encourage weight loss. People who are famished tend to binge. We eat more to compensate for the missing calories that our bodies need when we wake up. Fuel up your body with healthy protein, healthy fat and fruit or veggies.

Upgrade your afternoon snack. Trade that afternoon sugary treat for an unprocessed and unrefined energy booster. Eat an apple with some raw almonds, or make a fruit smoothie. Having a bit of healthy fat will satiate your appetite. 

Get hydrated. This is your best friend. It helps flush toxins from your body, resulting in more energy, clearer skin and better digestion. Dehydration also leads to fatigue, because the less water you have in your system, the less oxygen is circulating in your blood stream. So drink up!

Get outside. Even when it's cold outside, the natural light and crisp air refreshes your body and mind. Try to get outside for at least 15 minutes a day.  

Add superfoods. Certain foods pack a major punch. Try things like leafy greens (kale, swiss chard, spinach, lettuce) and quinoa, or make a smoothie and add in goji berries or chia seeds. All of these foods are powerful sources of nutrition and energy.

Eat healthy fats. Fats from foods like avocado, olive oil, coconut and fish not only fuel your body and create a sense of satiety, they're powerful brain boosters that can lead to better focus and clarity. 

Change gears. Whether you're sitting at a desk or sitting at home trying to muster up the energy to do laundry, switch things up in the moment. If you're stuck at work, go into the bathroom and stretch; shake your arms, bend over and touch your toes. Do anything that will get your body in a different rhythm for a moment. If you have the luxury of privacy, crank up your favorite song and dance around your room. 

Clear some clutter. It's amazing how some purging can lighten your load and clear your mind. Just clearing out one cluttered drawer can lead to feelings of euphoria. 

5 Ways To Get Fit As A Family

Do you ever think that eating healthfully and working out would be easy if it weren't for your spouse or kids? Whether you have a small toddler, no time and a snack loving spouse, there are ways to have a family and be healthy!

Check out these tips on how you can make your diet and exercise routine work with your busy family life.

Don't make excuses. Make healthy-eating and regular exercise non-negotiable. Not only will this help you stay on track, but it also sets a good example for your children. They'll learn that taking care of health is a priority.

Ditch the car and do some footwork. Whether it’s your school pickup, getting to the park, or running errands, choose to walk that regular driving or transit route. Experiment with different ways to walk from A to B. Time how long each route takes and track which ones are more fun/more interesting/more noisy. It’s a fantastic way to discover new streets in your neighbourhood, to increase your knowledge of where you live, and to get some good old-fashioned walking in as well.

Be a cheerleader. It's all about positive encouragement. If you want your child to play sports, be there on the sidelines to cheer them on. That means showing lots of energy and enthusiasm, especially at the beginning of the activity, even if you would rather plop down in front of the television yourself. For example, when asking your child to join you for a walk or a game of basketball say, "Come on, get your shoes on. I've already got mine on. I'm really excited to play!"

Take out the TVs. Minimize the temptation to just plop in front of the tube by limiting the number of televisions in your house. Take it a step further limit the amount of time they're allowed to watch TV -- an hour a day is plenty. You might also limit their options: Get rid of the DVD collection and subscribe to a more basic cable package. If there's nothing to watch, vegging in front of the TV becomes a lot less attractive.

Stretch it out. If you're not big on dancing, try a yoga video or "mommy and me" yoga class. With their natural flexibility, many kids are good at yoga. It also can help relieve stress, so it's great for mom and dad, too.

5 Things You Can Do Right Now To Make It All Better

 

Living in the moment is all about living like there's no tomorrow. To do this, you must realize beauty in every moment, and in everyday activities. It’s a conscious act that requires participation, not just observation, but the reward is a richer, fuller life. This is your life, now live!

Live Graciously. If we share the mindset that all life revolves in a cycle, our actions cause reactions, and we get what we give in life, then we can agree on the importance of gratitude. It’s your opportunity to support the good in the world. We have one life: one chance to make our visit on this earth meaningful. Be thankful for where you are in every moment.

In action: Pick up a rock from outside, take a sharpie and write “gratitude” on one side. Leave it somewhere you often find yourself. Mine is on my key holder by my front door. As I leave and enter my home, I am reminded to live with gratitude. For my life, that day, that moment, and all those around me.

Live in the Moment. Realize that this moment, right this very moment that you’re reading this is in fact the most important moment of your life. Think about it; the past has already happened and the future has not come yet, so there’s no telling what could happen. The future is simply a series of nows.

In action: Stop reading. Close your eyes. Breathe.

Every now and then, escape reality. Life is tough; it’s busy and crazy and we all need a break. We all have different ways to let go of stress and just chill out. Make it part of your daily regimen to spend some time getting out of your head. Practice using your imagination. Ask yourself, “Would my 5 year old self be proud of me?”. Allow fun to whirl through your life everyday. Day dream, go outside and play, be silly, learn to let go.

In action: Set aside time to day dream. Just a few minutes every day dedicated to allowing your mind to settle and drift off.

Love your Job. How many times have you heard that? Really though, love your job. It’s an activity you most likely partake in daily, for years, lots and lots of years. If you don’t wake up with excitement to go to work, it’s not the right job. So find a new one! Discover the job that makes you want to work. Something that gives your life purpose, something that fuels your soul.

In action: Brainstorm and jot down 5 jobs you would LOVE to do. Then pick one and go do it.

Catch the Travel Bug. Traveling is always an adventure. Adventure is something we all need more of. It keeps us young, full of wonderment, educated, cultured, and present. Explore new places. Pick up and go. Take a vacation. Get away. Even if it’s only for a short time, allow life to be serendipitous. Travel with no expectations, no plans and no agenda. Be free.

In action: Just go.

 

This article was written by Zuzu Perkal. We shared it with you because we wanted to inspire and provide helpful tips to be more mindful. Happy Monday!

5 Ways to Infect Others with Motivation

Motivation is literally the desire to do things. It's the difference between waking up before dawn to pound the pavement and lazing around the house all day. It's the crucial element in setting and attaining goals—and research shows you can influence your own levels of motivation and self-control. Here are some (research) proven methods for motivating yourself and others.

Positive Affect is Contagious. Being upbeat and positive is a good foundation for motivating others. There is solid evidence that emotions—positive or negative—can “infect” others through a process known as “emotional contagion.” So, don’t let employees or team members see anything but your positive, “can-do” energy. Remember, positive reinforcement is always better (encouraging positive work behavior) than being punitive and focusing on the negatives.

Be a Motivational Role Model. A good leader would never ask a follower to do more than he or she is willing to do. Set an example of hard work and high levels of activity and many of your workers or team members will follow your lead. Be the first one to tackle a task or a problem, and others will fall in behind you.

Focus on the Shared Mission. Many people lose motivation because they forget about the purpose. A good leader focuses on the mission of the group or organization and gets people committed to that mission. When motivation lags, the leader can remind followers of what the common purpose is and the importance of the work that they are doing.

Set Challenging Goals. Goal setting is one of the best ways to engage and motivate others. But goal setting is a science and requires careful attention to the process in order to be successful. The acronym is to set SMART goals: Specific, Measurable, Attainable, Relevant, and Time-bound. What that means is that goals should be associated with specific, measurable outcomes. They need to be realistic, neither too high (so that they are unattainable) nor too low (not challenging), they should mean something to the individual and there should be a time-to-completion.

Celebrate Small Wins. Research has suggested that the best way to drive continuous levels of motivation is to allow the person to experience “small wins”—breaking down a large task into smaller, measurable steps and celebrating the attainment of each step or level. This is the strategy that makes on-line games so “addicting”—as you reach each level in Angry Birds or Candy Crush, or get a small win in your game battle or add a piece to your farm, etc., you are motivated to achieve more.

 

This article was written by Ronald E. Riggio, Ph.D. We shared this with you because we want to motivate and inspire you. Happy Monday!