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3 Simple Diet Changes to Boost Your Energy

3 Simple Diet Changes to Boost Your Energy

I bet that  more than once, you’ve wished you had more energy: going about your day-to-day life feeling like a drone without being able to get anything done. Somehow, what you have in your head (if anything at all, thanks to the lack of energy) just doesn’t seem to materialize. Even interesting things become boring somehow, all due to your low energy levels. Does it always have to be this way? Are we destined to be thrown into these energetic dry spells without warning? I say no, and you have the power to do something about it yourself.

Roller coaster

If you’ve experienced this lethargy, you’re most likely suffering from low energy because you are riding the blood sugar roller coaster: when your blood sugar rises too quickly, your body produces a lot of insulin to cope with the sudden rise. Your body will then store the sugar, which means it is out of reach (at least temporarily), so now you suddenly have low blood sugar instead and feel the need to stock up on more, and the roller coaster is accelerating. This is known as sugar craving.

What you want to do is make sure that you have even levels of blood sugar throughout the day—that way your body can use the blood sugar most efficiently and your system can control everything more smoothly. With a few changes in your diet, you can introduce food that help with controlling the blood sugar levels to give you an energy boost overall.

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Superfood?

Every now and then, we hear the talk of a new “superfood”—usually some new berry that no-one has ever heard of, or an exotic fruit you know you will pay way too much for. Usually the hype dies out after a short period of time and is replaced by something new. Although I am not very keen on the term “superfood,” some things almost warrant that label. The funny thing is that there are some ingredients that have been in most homes for a very long time that fall into that category.

A word of caution though: after reading this don’t go overboard with massive dietary changes. Everything in moderation is the ticket, and it’s best to consider how you can (if you can, considering allergies and so on) add a little of this to your diet and reap the benefits without doing big lifestyle changes.

So here is what I’d like you to consider:

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1. Cinnamon
Cinnamon not only tastes excellent, it also has an effect on your blood sugar level. When the food you eat contains cinnamon, your blood sugar level rises slower than without it. You still have to make sure not to eat too much sugar, but cinnamon can be your friend in keeping your blood sugar in check.

My favorite use of cinnamon is on my cottage cheese at breakfast; cinnamon on oatmeal is another great example. In addition, I’d like you to consider trying cinnamon in your dinner recipes—it’s really great with chicken and chili powder.

2. Almonds
Nuts in general are underrated in my opinion, but it often seems that people either eat way too much of them (and often salted) or not all. If you’re allergic to nuts, it’s totally understandable that you’ll avoid them, of course. Almonds are especially interesting as they are easy to find without added flavor or salt,  and they contain healthy levels of good monounsaturated fatty acids and high levels of vitamin E. Vitamin E can be tricky to get through a normal diet, so almonds are a very sensible choice here. At the same time, the fatty acids will help prevent sugar from raising your blood sugar levels too quickly, which is  another tasty way of getting off the blood sugar roller coaster.

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I usually eat almonds for breakfast, and there they provide my healthy fatty acid intake. Normally I eat 3-6 almonds, so we’re not talking about handful after handful. Being a nut lover, I really have to be careful not to overdo it.  Try chopped nuts in a side salad, or mix them in with your favorite fruit or oatmeal.

3. Cauliflower
I bet you didn’t see that one coming! Cauliflower is a great substitute if you are looking to reduce your consumption of rice, pasta, or potatoes: you can eat it fresh, steamed, boiled,  or as a nice mashed potato substitute when blended with a good vegetable stock. Eating cauliflower will allow you to feel full and satisfied with very few calories, and it will provide you with plenty of  fiber: a winning combination.

Cauliflower is my number-one lunch and dinner potato substitute, though the key to making it interesting is to use spices sensibly—It doesn’t have to taste as dull as most people think it does.

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Conclusion
What I propose in this post may take a little bit of time to produce noticeable results in how  you feel, but give it time: this is about simple changes that can have a big impact on your health in the long run. If you’re looking for faster results, you can try some of the great hacks found here. All in all, these three changes are not what you would find on the cover of a magazine, but in my opinion, they are far better: they’re easily implemented, with no magic involved.

So, what do you think? I would love to hear from you.

Featured photo credit:  yoga woman on green park via Shutterstock

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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