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7 Superfoods To Restore Energy When You’re Burnt Out

7 Superfoods To Restore Energy When You’re Burnt Out

If you’re like many people, life just comes at you too fast to take much time out for yourself. Work, kids, commutes and life in general keep you on the go and there is little time for exercise or other healthy habits.  However, there are ways that you can make your lifestyle healthier even with a really hectic schedule. Nutritionally speaking, super foods give you more bang for your buck and load your body with the vitamins, minerals, antioxidants, and fiber you need to do everything from fighting off cancer to reducing your risk of diabetes. Read below to learn more about the best super foods to include on this list and how to get them into your diet.

1. Almonds

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    Almonds are a great source of plant-based proteins and fibers that will keep your energy levels high throughout the day. Also, their unique blend of vitamins B and E as well as minerals like magnesium and iron are a great way to fight fatigue, no matter what life throws at you.

    2. Hot Peppers

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      Peppers will add some real zest to even the blandest diet, but they will also bring you some great health benefits as well. The compounds, like capsaicin, which give these peppers their heat also help to increase circulation. That will bring higher levels of fatigue-fighting oxygen to your brain.

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      An easy way to get more peppers in your diet is this recipe for a spicy gazpacho.

      3. Leafy Greens

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        Greens like spinach, arugula, Swiss chard, and kale are great fatigue-fighters, particularly if you suffer from anemia. These greens are not only rich in iron to help build your red blood cells, they are also high in vitamin C, making it easier for your body to absorb the iron. What a perfect combination!

        In order to add more leafy greens to your diet, try this recipe for a quick and easy spinach salad.

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        4. Spices

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          Spices like ginger or turmeric will add zest to any number of dishes as well as make you healthier. Their active ingredients, including curcumin and gingerolis, help to reduce inflammation and prevent many illnesses by strengthening the immune system, which can lead to less fatigue over time.

          To spice up your diet, try this great recipe for turmeric milk.

          5. Bananas

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            Bananas are another fast and simple way to get healthy without very much effort. Bananas are also rich in the fiber that will keep your blood sugar levels consistent throughout the day and their potassium puts some pep in your step as well, even if your day gets pretty physical.

            Want a fast and easy way to get those bananas on the menu? Then this recipe for a banana smoothie is perfect for you!

            6. Quinoa

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              Quinoa is a great alternative to dishes like pasta whose high levels of carbs can leave you feeling sluggish and fatigued.  These great grains are actually fairly low in carbohydrates and provide your body with some great high-quality vegetarian protein to keep energy levels up.  Nutrients like B-complex vitamins, magnesium, potassium, and iron will fight fatigue as well.

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              Get more quinoa into your diet with recipes like quinoa with veggies.

              7. Chia Seeds

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                Like quinoa, chia seeds give your energy levels a boost by providing high-quality protein without excessive carbohydrates or unhealthy fats to keep blood sugars steady and hunger at bay.  Their fatigue-fighting properties are helped by the presence of B5 and because they can absorb large amounts of fluid, they can help prevent dehydration-related fatigue as well.

                Try this great recipe for chia pudding to add more chia seeds to your daily fare.

                In short, you do not have to make radical or time-consuming lifestyle changes in order to reap the benefits of the superfoods listed above. Try the recipes listed to make these changes even easier to implement. Then sit back and watch your health improve!

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                Brian Wu

                Health Writer, Author

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                Science Says Screaming Is Good For You

                Science Says Screaming Is Good For You

                There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

                “For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

                Primal Therapy

                Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

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                How it Started

                “During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

                It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

                “I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

                Delving deeper

                Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

                Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

                Some Methods To Practice Screaming

                If you want to try it out for yourself, keep reading!

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                • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
                • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
                • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
                • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

                After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

                Scream Sing

                Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

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                • Step 1 — Bear down and make a grunting sound.
                • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
                • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
                • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
                • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
                • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
                • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

                If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

                Scream into a pillow

                Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

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                Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

                Featured photo credit: Sharon Mollerus via flickr.com

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