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Seize the Day with Vitamins: 4 Vitamin-Packed Juicing Recipes for Energy

Seize the Day with Vitamins: 4 Vitamin-Packed Juicing Recipes for Energy

Nowadays, more than ever, a healthy life can easily be considered as trendy. Through the expansion and availability of the Internet, people are finding ways to educate themselves on how to live a healthy life. If you want to be healthy, you should take care of your diet first.

Vitamins intake plays a significant role when it comes to the proper function of our body. It is the oldest story in the book – vitamins are necessary!

If that sounds like something that our grandmas always used to tell us, the best way to understand why we need vitamins is to try to understand what vitamins actually are and where to find them.

Nutritious and Healthy Fresh Juice

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    Vitamins will not provide energy like proteins, carbs, and fats, but they are more like essential compounds which will help our body grow, develop and function optimally. Also, they play a vital role in our body functions such as immunity, digestion and metabolism overall. In other words – if vitamins are missing from our diet – it will directly result in our health and not in a good way! The sugars from fruits are a healthy alternative to chocolate, sweets or cakes.

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    Besides eating fresh fruit, juices are the next best thing for a healthy dose of vitamins. One thing to have in mind is that factory-made juices are full of artificial sugars and flavors and actually contain a very small amount of freshly squeezed fruit. In a word, they do not differ much from aerated beverages that we avoid drinking. To make sure that you drink fresh juices, make these drinks yourself.

    Creative Ways to Add Nutrients to your Diet

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      Juicing will extract that valuable juice with all the vitamins and minerals from fresh fruits and veggies. Think about it as easier, fun and more creative way to add nutrients to your diet or simply to try something you wouldn’t usually eat.

      Whether you are new to juicing or not, there are a lot of misinformation concerning the topic of juicers since there are various types available on the market. If you want to exploit all those healthy nutrients from your food to the maximum, the best way is by using a masticating juicer. It will chew the fruits and veggies all up into a pulp making it an efficient way of extracting the juice from the food you throw into it.

      Be sure not to confuse them with blenders since blenders will process the fibers and the nutrients together. As we talked about it earlier, fibers are also super-important, so why in some cases this is not a good idea? Well, in some cases, when we want to juice for health, mixing nutrients with fibers will decrease their intake efficiency since fiber will trigger the digestive process. When we drink pure juice before any digestion begins, referred as “on an empty stomach” – up to 90% of the nutrients will be absorbed opposite to 30% during digestion.

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      There are many tutorials on Youtube if you don’t know how to use a juicer and many recipes on the internet. If you are a more traditional type  you can order cookbooks online or find them in a local bookstore.

      Here are some delicious, tested recipes:

      1. A Great Power Drink

      This fresh juice is a great source of energy; it’s great for starting a day or recharging during the day.

      Ingredients for two glasses:

      • 2 medium carrots,
      • 2 medium beets,
      • 1 large apple,
      • 2 peeled clementines
      • A piece of ginger.

      There is no need to peel the ingredients, except for clementines, as long as you have washed them properly.  Make fresh juices from all of this ingredients separately, and mix them together.

      2. Cucumber and Watermelon Juice

      This juice is the best choice for hot summer days. Its primary purpose is to rehydrate.

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      Ingredients:

      • 1 large cucumber,
      • 6 cups diced watermelon flesh,
      • 15 mint leaves with stems,
      • 2 limes,
      • 1 tablespoon sugar

      Peel cucumber and put it in a juicer. After that put watermelon in a juicer. Mix juices and add sugar, mint and 2 tablespoons of limes. Put in a fridge for an hour and serve with ice.

      3. An Antioxidant juice

      This drink boosts the immune system and helps you fight infections.

      Ingredients:

      • 4 medium sized apples,
      • 2 cups of black grapes,
      • 1 cup of chopped kiwis or strawberries,
      • ½ cup chopped beetroot

      There is no need to peel the ingredients, except kiwis. Put ingredients in juicer separately. Mix fresh juices and serve with ice.

      4. A Refreshing Wake-up Juice

      This juice is perfect for the ones who need extra motivation to get out of the bed. It is sweet and refreshing, and its pink color reflects sunrise.

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      Ingredients:

      • 1 medium grapefruit,
      • 1 small apple,
      • 4 small carrots,
      • 1 tablespoon of ginger,
      • ½ small lemon

      Before juicing all ingredients, peel grapefruit, ginger, and lemon. Serve in bed.

      Experience the energy surge

      Start your day with a glass of freshly squeezed juice and be surprised how much energy you will have during the day. Unleash your creativity by combining different fruits and vegetables, and the effects of combining vitamins will be visible. You will feel healthier, more productive and energized and that is a great change, isn’t it?

      Featured photo credit: thesource.com via thesource.com

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      Dejan Kvrgic

      Blogger, Writer

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      Last Updated on November 12, 2020

      Why You’re Feeling Tired All the Time (and What to Do About It)

      Why You’re Feeling Tired All the Time (and What to Do About It)

      If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.[1]

      If you’re tired of feeling exhausted, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

      In this article, we’ll discuss the latest reasons why you’re so tired and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

      What Happens When You’re Too Tired

      If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

      Here are some common examples of what happens when you’re feeling tired:[3]

      • Trouble focusing because memory and learning functions may be impaired.
      • Experience mood swings and an inability to differentiate between what’s important and what’s not.
      • Dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
      • Finding it more difficult to exercise.
      • Immune system may weaken, causing you to pick up infections more easily.
      • Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
      • Metabolism slows down, so what you eat is more likely to be stored as belly fat.

      Why Are You Feeling Tired All the Time?

      Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).

      Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:

      1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
      2. Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
      3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

      The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

      Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

      You can learn more about some causes of fatigue in this video:

      Feeling Tired Vs Being Fatigued

      If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

      Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

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      Tiredness is primarily about lack of sleep. However, fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety, or emotional stress and/or are overweight and physically inactive[5].

      Symptoms of fatigue include:

      • Difficulty concentrating
      • Low stamina
      • Difficulty sleeping
      • Anxiety
      • Low motivation

      These symptoms may sound similar to those of tiredness, but they usually last longer and are more intense.

      Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. However, there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

      How Much Sleep Is Enough?

      The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.

      Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night[6]. If you’re sleep deprived, the amount of sleep you need increases.

      Get the right amount of sleep to stop feeling tired.

        The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

        Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

        Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[7]

        If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.

        It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

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        4 Simple Changes to Reduce Fatigue

        Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

        1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
        2. Exercising regularly
        3. Using stressbusters
        4. Creating a bedtime routine to sleep better

        After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

        I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

        Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

        • L is for Lifestyle and means living healthy, including getting enough sleep.
        • E is for Exercise and means getting at least 20 minutes of physical activity a day, ideally for six days a week.
        • A is for Attitude and means thinking positive and reducing stress whenever possible.
        • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

        The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight, and to achieve overall wellness.[8]

        Living Healthy

        Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested, and better overall.

        In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life[9].

        As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

        Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

        1. Unplug

        Many of us try to unwind by watching TV or doing something on an iPhone or tablet. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.

        Try to turn off all tech one hour before bed and create a tech-free zone in your bedroom.

        2. Unwind

        Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating, or taking an Epsom salt bath.

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        3. Get Comfortable

        Ensure your bed is comfortable and your room is set up for sleep.

        Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep. Also, it’s ideal if your bedroom is dark and there is no noise.

        Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed. If your mind is still active, write a to-do list to help you fall asleep faster.[10]

        This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

        Exercise

        Many people know that exercise is good for them, but they just can’t figure out how to fit it into their busy schedules.

        That’s what happened in my case, but when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my sedentary lifestyle.

        I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training during your daily 20-minute workout.

        If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try as it will increase your flexibility and lower your stress.

        Attitude

        Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

        When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted, but there was one thing that always worked to help me feel calmer and less fatigued: Breathing.

        But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” (or “Pranayama” in Sanskrit).

        Here’s how you do Long-Exhale Breathing:

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        1. Sit in a comfortable position with your spine straight and your hand on your tummy.
        2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air).
        3. Hold your breath while you mentally count to 7 and enjoy the stillness.
        4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it).
        5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep breath.
        6. Repeat 3 times, ensuring your exhale is longer than your inhale so you relax your nervous system.

        This type of “long-exhale breathing” is scientifically proven to reduce stress.

        When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[11]

        Nutrition

        Diet is vital for beating fatigue if you’re feeling tired all the time – after all, food is your main source of energy.

        If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels, which may lead to daytime sleepiness.

        Eating a diet for fatigue doesn’t need to be complicated or time-consuming though. For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

        Here’re 9 simple diet swaps you can make today:

        1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
        2. Add a healthy fat or protein to any carb you eat, especially if you eat before bed.
        3. Fill up with fiber, especially green leafy vegetables.
        4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice, and corn.
        5. Swap natural sweeteners for refined sugars, and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
        6. Replace ice cream with low-sugar alternatives.
        7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive, and nut oils.
        8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts.
        9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice.

        Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron, and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

        That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

        Alternatively, you might consider a high-quality multivitamin or specific supplement.

        The Bottom Line

        If you are tired of feeling tired all the time, then there is tremendous hope.

        If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices. If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes discussed above.

        Overall, adopting a healthier lifestyle is the ideal remedy for feeling more rested and energized.

        More Tips to Stop Feeling Tired All the Time

        Featured photo credit: Cris Saur via unsplash.com

        Reference

        [1] YouGov: Two-fifths of Americans are tired most of the week
        [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
        [3] The New York Times: Why Are We So Freaking Tired?
        [4] Mayo Clinic: Chronic fatigue syndrome
        [5] Very Well Health: Differences Between Sleepiness and Fatigue
        [6] Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?
        [7] Mayo Clinic: Lack of sleep: Can it make you sick?
        [8] Ask Dr. Sears: The L.E.A.N. Lifestyle
        [9] National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein
        [10] American Psychological Association: Getting a Good Night’s Sleep
        [11] Yoga International: Learning to Exhale: 2-to-1 Breathing

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