Keeping Energized

Keeping Energized

Keeping Energized
When it comes to keeping energized, we really are what we eat. Making sure we consume balanced meals and snacks throughout the day is part of the solution to helping us feel our best. Different food groups provide different nutrients, which are broken down and used at different rates. This is why we need a combination of foods to keep us energized throughout the day. Since carbohydrates, protein and fat move through the stomach at different rates, eating meals and snacks that provide a combination of these nutrients helps us get a steady supply of energy.

  • Carbohydrates: Found in grains, fruits and vegetables, they provide a quick energy supply, but typically leave the stomach within an hour.
  • Protein: This nutrient, found in meat and milk products, usually takes about two hours to digest.
  • Fats: These tend to stay in the stomach the longest — about three to five hours.

To get a combination of carbohydrates, protein and fat each time you eat, try to eat meals that include foods from at least three food groups and snacks that include foods from at least two.

Food Groups

Lift Your Spirits

If you’re struggling to get to the gym, consider this: Workouts are a good way to beat the blues.
In a study of adults with mild to moderate depression, researchers noted that burning a certain number of calories each week through aerobic exercise resulted in significantly lower depression scores over time. The workouts in the study were equivalent to a 150-pound person burning about 1,200 calories per week.

In summary, eat a healthful variety of foods from all the food groups, and go burn some calories!

Heart Rate Recovery Test

Heart Rate Recovery Test

A useful procedure for assessing your cardiorespiratory fitness is the heart rate recovery test in the form of a step test. Stepping on and off a bench for a 3 to 5 minute time period at a selected cadence has long been used for rating a person’s physical capacity for hard work and evaluating the effects of training.

Step Test

Although not considered the best predictor of cardiorespiratory fitness, the heart-rate during recovery from a standardized step test is a simple way to evaluate the heart’s response to exercise. The faster your heart rate recovers after the standardized exercise bout, the higher your fitness rating. The test is easy to administer on an individual basis or to a large group.

It takes little time, does not require special skills to perform, and requires a minimum of equipment. A locker room bench or bleachers, a watch, and a card for recording pulse counts. The testing can easily be done with the procedure described here.

Heart Rate Recovery Test Procedure

      1. A locker room bench (generally 18 inches high) is recommended for both men and women. A roll-out bleacher seat (usually 16 inches high) can be used. If neither is available, a sturdy chair (17 inches high) can be used. Step-test ratings presented in the table below are based on stepping up on an 18-inch bench.
      2. Work with a partner. When the tester gives the signal “Begin,” the watch is started and you start stepping onto the bench. First the left foot up, then the right foot up. Then left foot down, right foot down. This complete step represents four counts. Note that it is permissible to change the up foot during the test. Step to the following cadence: 120 counts per minute or 30 complete step executions per minute (0ne four-count step every 2 seconds – up, up, down, down). In a group situation, the instructor will keep the cadence.
      3. Continue the exercise for 3 minutes. Keep the tempo and be sure to straighten your knees as you step on the bench. After stepping for 3 minutes, sit on a chair or straddle the bench facing your partner.
      4. One minute after the exercise period stops, the tester counts your pulse beats for 30 seconds. He or she should record the pulse for the following periods during recovery.
        • 1 to 1-1/2 minute
        • 2 to 2-1/2 minutes
        • 3 to 3-1/2 minutes

In a group situation, the instructor will call out “Begin” and “Stop” for each 30 second period.

To take your pulse, the tester presses lightly with the index and middle fingers on the inside of the wrist, thumb side.

For added accuracy the performer also can check his or her pulse at the carotid artery site, in the region just below the jawbone and just behind the Adam’s apple. This measurement provides a double check for accuracy, and the rate should not differ more than two beats from the tester’s count during a 30-second period.

A stethoscope, if available, provides the most accurate measurement.

Improper Procedures

  • Not keeping the cadence of 30 step executions per minute.
  • Failure to straighten the knees to full extension on the up steps.
  • Not counting the pulse accurately.


The sum of the three 30 second pulse measurements is your recovery index.

Heart Rate Recovery Test Chart
Heart Rate Recovery Test Chart


Download the Heart Rate Recovery Test Instructions in PDF

Download the Heart Rate Recovery Test Instructions
Download the Heart Rate Recovery Test Instructions

An Active Lifestyle

Living An Active Lifestyle

An active lifestyle is more than simply visiting the gym for an hour or jumping around in the living room to an aerobics tape. Be creative and find ways to incorporate physical activity into almost everything you do.

An active lifestyle

Here are some suggestions to get you started and help you boost your activity level. Believe me, if you make a conscious effort to integrate more activity into your daily life, it will eventually become second nature. Give some of these suggestions a try! You may have heard some of these before, but they bear repeating as a reminder.

Tips to Boost Your Activity

Walking down an escalator

  • Walk as much as possible by parking the car a few blocks away from where you’re headed or walk to an appointment from your office instead of driving. Whenever you’re walking try to focus on long strides and a quicker than normal pace. This gets the heart rate going a bit faster than just meandering along.
  • Take the stairs instead of the elevator. Walk up the stairs as quickly as you can. For a little variation, try slowing down and taking two stairs at a time to further strengthen your legs.
  • During breaks at work, walk the stairs, walk around the building or walk down the halls. Find any type of activity that keeps you moving during your break (you can sit at your desk and relax after the break!)
  • Whenever you’re walking somewhere, take the long way around. Use this technique to get anywhere you’re going… from shopping at the mall to getting a drink at the water cooler.
  • Don’t use drive-thru windows. Park and get out of your car to do your banking, grab a bite to eat, or pick up the dry cleaning. You’ll be amazed at how many muscles getting in and out of a car use!
  • At the supermarket, whenever you have a light load, carry your own groceries out to the car without the shopping cart. And remember to park the car in a spot furthest from the store entrance!
  • Whenever possible, stand instead of sitting. Even standing still will burn more calories than sitting!
  • Loose the remote. When was the last time you actually got up from your seat, engaged all your leg muscles, and walked over to change the channel on the TV? New TVs have no channel changer? Just get up during commercials and look out a window or something!
  • Unless it’s urgent, always opt for the bathroom that’s furthest from you. Better yet, use an upstairs bathroom, if there is one near you. Do the same for answering the telephone. It is estimated that Americans save walking approximately 70 miles per year with the advent of extension phones! To make matters worse, we now carry mobile phones on our person every where we go.


Meaning of an Active Lifestyle
An active lifestyle means more than just visiting a gym.

The Breakfast Thing Again!

Breakfast: A Diet Helper

Breakfast is considered by many to be the most important meal of the day. Sadly, the morning meal is the meal that is most often skipped. This is especially true for people in a rush to get out the door every morning. It is so easy to grab a muffin, piece of toast, or just a cup of coffee.

Healthy Breakfast Foods

Some people don’t make time for their morning meal because of a misguided dieting effort. They feel that skipping breakfast is a benefit because it eliminates calories. In reality, they are missing out on a lot more than that.

Eating a healthy meal each morning plays an essential role in keeping you full and satisfied. Breakfast promotes a healthy metabolism, which is important for weight management. To learn more about metabolism, visit Metabolism 101.

Expert Studies Say…

  • According to the American Dietetic Association, starting your day by eating a healthy meal can help you lose weight or maintain weight. In fact, you can do so better than people who choose not to eat breakfast each day.
  • The National Institutes of Health recommend eating breakfast every day. People who do are less likely to overeat later in the day.
  • Regular morning meal consumption is a common characteristic of people who have successfully lost weight. More importantly, they were more likely to keep it off. (American Dietetic Association)

Breakfast Trimming Tips

  • Substitute Canadian bacon, turkey bacon or sausage for regular bacon or sausage.
  • Top waffles or pancakes with fresh blueberries and a dollop of lemon flavored yogurt. The protein boost of yogurt turns a favorite treat into a complete meal.
  • Watching fat and cholesterol? Use egg substitute made from real eggs, such as Egg Beaters.

See also: Enjoying Eggs

Build Energy Levels Gradually

Improving Energy Levels Can Take Time

If you get tired easily, remember that improving your energy levels can take time. If you have a medical condition causing fatigue, or a very busy life, practical strategies can increase your energy levels. But improvement will not be as easy as flipping a switch. Endurance and increased energy levels are built slowly over time.

Build energy levels over time
Take Your Time

In a University of Minnesota study, people who complained of frequent fatigue rarely had immediate improvements. However, gradual lifestyle changes improved energy levels for nine out of ten participants.

Sleep Well

Sleep is fuel for our systems that we cannot do without. As with food and water, we cannot simply skimp for a day and make up for it the next. Our bodies expect a constant supply of sleep. The body functions best when provided a full night’s sleep every twenty-four hours.

According to the National Sleep Foundation,, 40 percent of adults are so sleepy during the day that it interferes with daily activities. The foundation reports sleep deprivation triggers a 10 to 35 percent drop in antibodies and immune cells. Sleep is essential for the repair of immune cells. People should aim for at least eight hours of sleep at night and more if they become ill.

Sport & Energy Drinks

Sport Drink
Sport Drink

For exercise lasting forty-five minutes or less, there is no real advantage to drinking anything other than water. For particularly rigorous exercise, a sports drink might help you replenish yourself.

Study the labels, because some sports drinks are closer to junk food than nutrition. Watch for excess sweeteners and high calorie content.

Colorado State University researchers have found that for more than nine in ten people, water is the best beverage to drink for their typical exercise activity. Sports drinks are beneficial only for those athletes who participate in high-endurance activities.

No Energy for Exercise?

Believe it or not, the more you exercise, the more energy you’ll have. Identify points during the day when you’re most awake and alert, and work out then. For many people, morning is best, but you may be most energetic at 8 PM. On days when you’re really tired, trick your body into exercising for longer periods. Vow to walk or do muscle strengthening for ten minutes; if you’re still beat after that, quit. Usually, though, you start feeling so good that you keep going. If you’re sluggish, do a less intense workout. Take a leisurely walk, or do a gentle yoga video.

Did you know?

Organic Virgin Coconut Oil# boosts energy, increases metabolism, improves thyroid function, and aids healthy weight loss. It is the perfect addition to any workout or fitness regimen. It can raise energy levels and increase stamina during workouts and speed recovery and healing after any exercise.

You Got the blues?

Got the blues?

Person who has got the bluesMore than a few Americans got the blues. They are feeling down in the dumps these days. This is according to a survey released by a government agency. Many of these people are taking pills to ease the burden.

According to the survey, roughly 11 percent of Americans aged 12 and older currently take antidepressants. This makes it the third most common prescription medication in the United States. It reflects a 400 percent rise in antidepressant prescriptions since 1988. Generally speaking, the people who take antidepressants struggle with depression and related disorders, including anxiety.

Who’s Got the Blues?

Who is taking these antidepressants? Women, for sure. Twenty-three percent of American women between 40 and 59 are currently on antidepressants. Of the Americans who take antidepressants, 60 percent have been on them for at least two years. Fourteen percent have been taking antidepressants for a decade or longer.

An HGH releaser naturally treats plummeting levels of growth hormone that may be one of the reasons Americans got the blues.

About HGH Releasers

HGH releasers consist of natural ingredients and amino acids. They do not contain growth hormone. Rather, they stimulate the body to produce growth hormone naturally.

Growth hormone is a hormone produced by the pituitary gland. It is responsible for cell growth and regeneration. Among other things, growth hormone is responsible for that jump in our stride so typical of youth.

Hormone production typically plummets after 30. This in part explains why we get wrinkles, lose hair color, lose libido and stack on extra pounds.

Notably, people who use HGH releasers report life-changing benefits, including:

  • a more youthful appearance
  • fat and weight loss
  • boosted libido
  • more energy
  • positive emotional outlook

An HGH releaser may be the best investment for your health and vitality. Unlike antidepressants, they come with a broad range of benefits. You’ll look better. And you’ll feel better.

The bottom line? If you’ve got the blues, seek help. If you go the antidepressant route, as many Americans do, stay in touch with your physician.

Four Quick Energy Boosters

Quick Energy Boosters for Quick Pick-Me-Ups

Four ideas to give yourself a quick energy boost that are all natural, can be done quickly and are also good for easing stress levels. Some of these may work better for you than others. We are all unique, so if one doesn’t work, try another.

While we all need energy to get through our fast-paced lifestyles, do always try to get enough sleep. It is amazing what energy boosters rest and sleep can be!

1. Sniff some peppermint. It may increase alertness – even in tired truck drivers.

Mint Leaves are energy boosters
Peppermint Leaves

2. Visualize your energy. Think of a time when you felt highly energized and try to recapture that feeling.

Energetic Person

3. Drink something cold. It may shock you into alertness. The same may be true of splashing your face with cold water. Do choose a sensible cold drink. Many energy drinks are just a burst of caffeine. If you are aware of how much caffeine you are consuming, people of all ages can safely consume energy drinks in moderation. But when all is said and done, water is still a better choice.

There are a lot of flavored waters on the market, but most contain artificial sweeteners. Hint Premium Essence Water Lime is a zingy, lime-flavored thirst-quencher that is all natural and has no calories. This refreshing beverage tastes best when served ice cold. All Hint Water’s are great – check out the Hint Essence Water Variety Pack.

Ice Cold Beverage
Ice Cold Beverage

4. See red. Focus your eyes on a vibrant shade of red because it may have an energy-boosting effect on the body. Some believe the color may spur you into action. While there is no scientific evidence behind this claim, it can’t hurt to try it. If nothing else, red chili peppers are energy boosters for your palate!

Red chili pepper
Red Chili Pepper

Extra energy boosters. Take a ten minute walk or do some quick weight resistance exercises for ten minutes. Even though you may be feeling tired, this can actually get you going.

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Strength, Energy with Sanatogen Powder

Build Strength and Energy with Sanatogen Powder

Sanatogen powder original tonic wine was introduced 50 years ago, made by the traditional blending of full-bodied Ruby British wine with a special Sanatogen formula.

Sanatogen Tonic Wine
Sanatogen Tonic Wine

Sanatogen is Britain’s most popular Tonic Wine. A quick online search shows us that Sanatogen tonic wine is still available in different varieties from various web sites. A UK shop sells it fortified with iron. Another shop sells it as an herbal root tonic.

In the US and elsewhere, we find Sanatogen High Protein Powder
to be a very popular product, although not as well-known as similar products. The powder helps you build strength and energy

Sanatogen proves to be a far superior product for many. It is an excellent source of high quality protein called casein that is easily absorbed by the body is suitable for any age.

But you can use the powder to create your very own “tonic” by dissolving it in your choice of liquid. This allows you to “customize” your use to your liking.

Many people enjoy adding it to a nightly glass of wine to relax, which resembles the idea behind the original product. Body builders use it to assist in strength building safely and naturally. Students have said they use it to help them stay up and study with mental alertness and energy to stay awake.

From a 1914 Sanatogen powder ad:

1914 Sanatogen Powder Ad
1914 Santogen Powder Ad

When the nerves have been exhausted by business or anxieties, even pleasures seem but a new drain. Yes, even “rest” is often hard to get, for sleeplessness frequently adds its burdens to loss of appetite and the distresses of indigestion. To this crisis Sanatogen brings the common-sense help of a concentrated food-tonic containing the very elements that are actually being clamored for by the nerves.

The “lift” of Sanatogen powder good cheer to the cells of the system helps sanely and naturally the rebuilding of strength in the body. This has been the experience of many of the most active of the world’s famous men and women – as their grateful letters testify. And over 19,000 practicing physicians write, over their own signatures, words of praise which may well give you confidence in the Sanatogen power to restore.

Sanatogen powder is sold by good druggists everywhere in three sizes from $1.00.

Hydration Basics: Sports Energy Drinks

Hydration Basics

Hydration Basics Beverage Glass
Beverage Glass

Sports drinks are meant to replenish fluids and nutrients lost during exercise.  Their combination of fluids, carbohydrates, sodium and potassium makes them an ideal activity drink. The are great for people working out for more than an hour, or for less than an hour but very intensely. You can sip on the during your workout. Or you can indulge after your workout.

If your exercise level meets these levels, hydration basics say indulge yourself wisely with a sports drink. However, sports drinks may not be the best choice for low-intensity or short-duration workouts.  For a brisk 20 minute walk or other short or low intensity activity, water is the best choice. Hydration basics 101!

Sports Drinks Content

Sports drinks can contain a few ingredients that aren’t necessary for a low-intensity workout. Hydration basics lend the following advice.

Sugar: Sugar is a key ingredient in most sports drinks. It’s an ideal way to get carbohydrates to working muscles. But if you’re trying to lose weight, an extra two to five teaspoons of sugar may not be a smart choice. We are talking about an 8-ounce serving. Most bottles are now double that size, so double the sugar.

Sodium. While helpful for higher levels of activity, most of us don’t need an extra dose of sodium. You want to keep your eye on sodium content. Another hydration basics 101 practice.

A recent polling of sports enthusiasts rates the following among the best sports drink choices nutritionally:

  1. G2 Low Calorie Electrolyte Beverage Mix, FRUIT PUNCH Flavor
  2. G Gatorade Series 02 Perform Thirst Quencher Orange
  3. Gatorade riptide rush powder drink>
  4. Gatorade Sports Drink, Cool Blue

Energizing Energy Drinks

Energy drinks are popular among athletes because of their energy boost of caffeine. Science supports that caffeine may enhance athletic performance. However, with claims of providing the caffeine equivalent of a cup of coffee, drinks like Monster, Red Bull, and Rockstar are popular as an every day drink. Often you’re getting a lot of sodium and sugar along with your caffeine jolt.

These aren’t drinks recommended for consumption on a regular basis, but if you feel like an occasional boost, there’s no harm in indulging. Environmental Nutrition rates the following among the best energy drink choices nutritionally:

  • 5-Hour Energy Decaf – only 4 calories!
  • 5-Hour Energy Drink Original
  • Amp Energy Boost Original
  • Red Bull Energy Drink, Sugar free

Raspberry Energy Bars Recipe

Red Ripe Raspberries

The well known and much-enjoyed raspberry contains folic acid, which is needed for energy production, iron salts, copper salts, vitamins A and C. Folic acid also helps to strengthen your body’s immune system, and reduce and support normal mood. Get these important nutrients in a most enjoyable state – our Raspberry Energy Bars!

Fresh raspberries for raspberry energy bars

Raspberry Energy Bars Recipe

Kids and adults both love these raspberry energy bars for a healthy snack. Add a glass of cold milk for an afternoon pick-me-up.

Ingredients:Raspberry Energy Bars

1-3/4 cups all-purpose flour
1-1/2 cups quick-cooking oats
1 cup firmly packed light brown sugar
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/8 teaspoon allspice
1/3 cup butter, melted
1/4 cup vegetable oil

For The Filling
1 cup Seedless Red Raspberry Jam
1 tablespoon fresh lemon juice
1/2 teaspoon grated lemon peel


  1. Preheat oven to 375 degrees. Spray a 13 x 9-inch baking pan with vegetable cooking spray.
  2. To prepare filling, combine jam, lemon juice, and lemon peel. Mix well. Set aside.
  3. In a large bowl, combine flour, oats, brown sugar, baking soda, salt, cinnamon, and allspice. Mix well.
  4. Add melted margarine and oil, tossing with a fork until coarse crumbs form. Set aside 1 cup of crumb mixture. Using the back of a spoon, firmly press remaining crumb mixture into prepared pan.
  5. Spread filling over crumb mixture in pan. Sprinkle with reserved crumb mixture. Bake until topping is golden, about 25 minutes. Place on a wire rack and cool completely.
  6. Slice into 32 bars.