3/27/2018 7 Comments Energy BoostLate night study sessions, early morning classes, long work hours, and endless responsibilities can leave us feeling drained of energy. Like most people, you may have a tendency to reach for that extra cup of coffee or energy drink to help get going again. While you may not be able to control your long days, you do have some control over your energy level, which you are probably making worse by what you are doing right now reading this article…SITTING! Did you know that habitual inactivity (sitting) might actually be making your fatigue worse? Moving more each day is one of the best ways to fight fatigue and boost energy. Start small by simply breaking up long periods of sitting by standing up every 30 minutes. If you have the time, take a quick 5-minute walk to get blood and oxygen flowing (energy booster!). Strive to accumulate at least 30 minutes of physical activity each day, which can be broken down into 3 10-minute bouts. Go ahead, try it and see how you feel! FOOD is your BEST energy source so try our THREE nutrition tips to feeling energized!
EAT throughout the day! Food is fuel. That feeling of hunger you get is your body’s way of asking for energy—honor it! Try alternating meals and snacks every few hours and see how you feel: what’s your mood like? How’s your ability to focus? Do you feel energized versus sluggish? Eating every few hours may help improve all of these areas. CHOOSE carb-filled foods. Your brain runs on carbs. If your meal pattern skips over carbs, you will not be a happy camper. Try fitting whole grains, fruits, veggies, low fat dairy, and plant based proteins into your meals and snacks to feel the benefits of carbs. Some examples may include carrots & hummus, trail mix with dried fruit, grapes & cheese, apple and peanut butter. REFUEL after your workouts. You’re trying to be a #HealthyOwl, so you incorporate movement into your schedule (or you’re thinking about doing so). Something we sometimes forget is that exercise uses energy, so if we don’t refuel what we’ve used during exercise, we can start to feel weak. Try having a post-workout snack followed by your typical balanced meal intake throughout the day to replenish your muscles energy stores. This will also make sure you have enough energy to go hard in the next day’s work out, as well. Post workout snacks can include (but are definitely not limited protein shakes, smoothies, berries and yogurt, cottage cheese and melon, etc.)
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3/9/2018 0 Comments Get Outsideeat wellPractice eating mindfully: While you’re outside enjoying the beautiful scenery, that could be a great time to try mindful eating. Why should you try it? Mindful eating has been linked with stress relief and recognizing natural hunger and fullness cues, which help you eat the right amount for you. Interested? Follow these steps to eat mindfully: 1. Take a deep breath & put down or tune out distractions. 2. Observe your food with all your senses: how does it look? Smell? Feel? 3. Place a bite of food on your tongue. Is the texture changing? Is the taste what you expected? 4. After a few seconds, chew normally. Reflect: how does this differ from how you normally eat? Soak up that Vitamin D: You already know Vitamin D helps build strong bones, so head outside and soak it in (if you’re going to be out for a long time, don’t forget your sun screen!). You can also get vitamin D from milk, fortified orange juice, fish and mushrooms. Fuel your outdoor adventures: Looking for something that won’t go bad while you’re out in the hot sun? Grab some trail mix with dried fruit. Freeze some grapes ahead of time to keep you cool out in the sun. Don’t forget to drop some of your favorite berries or citrus fruits and ice into your water bottle to stay deliciously hydrated. move wellChallenge yourself with a Stadium run: Did you know that the FAU Football Stadium is open for use Mon – Thurs from 8am – 5pm? Embrace mother nature with a trail run/walk: Tortuga Trail is located right on campus and is great way to mix up your walk or run Join in one of Campus Recreation’s Outdoor Bootcamp Classes: These classes take place across from the Recreation & Fitness Center, next to the parking garage and stadium. Check out a current class schedule here, http://www.fau.edu/campusrec/fitness/group_fit_schedule.php Discover something new at the FAU Challenge Course: with free open climbing every Wednesday & Sunday, the rock climbing wall is a great way to challenge your body & mind Grab some friends and play tennis on the outdoor tennis courts: Gain both social and physical benefits with a friendly pick-up game of tennis Be wellTake time to unwind: If you have time between classes, spend it outside! With all of the new landscaping on campus, there are plenty of nooks that have shaded tables for you to sit and relax.
Power up: Take a 20 to 30 minute nap outside! Bring a hammock to tie up in Narnia or rent one from Campus Recreation. You can stop by Base Camp to check one out! www.fau.edu/campusrec/outdoor_adventures/index.php |
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