If you’re trying to cut down on caffeine or you accidentally run out of K-cups, there are other ways to wake up fast in the morning. Rub your eyes and take a look at these tips for natural energizers.
Breakfast Ideas for Waking Up without Caffeine
1. Drink water. Your body needs water to function efficiently, so a big glass in the morning will prime your metabolism and help you digest food. Rehydrate with 16 ounces of water served up at room temperature or colder if you prefer.
2. Peel an orange.Citrus smells have a stimulating effect, so indulge in oranges, grapefruits, and tangerines. Whole fruits have an advantage over juice in giving you more fiber.
3. Add mint. Mint is another invigorating choice. Brew a cup of mint tea, sprinkle mint on your eggs, or pop a breath mint on your way to the office.
4. Reach for protein. When you’re planning your breakfast menu, opt for dishes high in protein to give you energy. Some delicious choices are eggs, Greek yogurt, and bean burritos.
5. Focus on complex carbohydrates. Stabilize your blood sugar by eating whole grains, vegetables, fruits, nuts, and seeds. Starting the day with fruits and vegetables will also help you to reach the recommended 7 to 9 servings.
6. Prepare the night before. What if you’d like a hearty meal, but you know you’ll be in a rush, Arrange the ingredients before you go to bed. Whip up a smoothie that’s ready for the blender or a casserole you can pop in the microwave.
Other Lifestyle Ideas for Waking Up without Caffeine
1. Let in the light. Exposure to light signals your brain that it’s time to stop sleeping. Turn on your bedroom lights as soon as your alarm clock goes off. Open a window or go outdoors for at least a few minutes.
2. Skip the snooze button. Those extra few minutes of slumber are actually sabotaging your efforts. You wind up feeling more groggy than if you jumped out of bed. Put the alarm clock out of reach if you need help resisting temptation.
3. Take a cool shower. Count on cold water for an instant jolt. If a freezing shower sounds unpleasant, cool water will do. You can also splash cold water on your wrists and face.
4. Work out. Exercise is a great pick-me-up, especially in the early hours. Join a 24 hour gym where you can visit at dawn, and avoid long lines for the rowing machine. Sign up for a tai chi class in your local park.
5. Have a laugh. You can’t feel drowsy when you’re whooping it up. Spend a few minutes playing with your children or pets. Listen to a funny program during your commute.
6. Make some small talk. Engaging in conversation will challenge your brain to start thinking clearly. Share interesting news stories or daily plans with your family at the breakfast table. Greet your neighbors and chat with retail workers while you run errands before work.
7. Go to bed on time. Giving your body adequate rest is the ideal wake-up strategy. Turn off the TV and computers so you’ll have a full night’s sleep.
Moderate amounts of caffeine are considered safe for most adults, but you don’t have to depend on coffee to help you rise and shine. Even when there’s no Starbucks in sight, there are plenty of options to help you start your day bright and alert.
“Good habits are worth being fanatical about.” ~John Irving
Losing weight is no easy feat, and I ought to know. Sure, you may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. (more…)
If you worry about the effect of modern living on your waistline, you may want to try eating like your ancestors. That’s the theory behind the Paleo diet, which goes back to a time before agriculture when humans were still hunters and gatherers.
More than 10,000 years ago in the Paleolithic Era, life expectancy was only about 25 years, but there was a very low prevalence of obesity. While the research on the Paleo diet is limited, most experts agree that this lifestyle has both pros and cons. These tips will help you navigate this unique diet.
Following a Paleo Diet
Eliminate junk food. Movie theaters didn’t serve popcorn in the Stone Age. In fact, movie theaters weren’t in existence. Getting rid of refined sugar and carbohydrates may be the most challenging and beneficial aspect of the Paleo diet.
Cut back on salt. Most Americans eat too much salt, and the biggest culprit is processed foods. You’ll easily stay under the limit with this diet.
Consume more produce. Another healthy thing about this regimen is the emphasis on fruits and vegetables. Most advocates of the Paleo diet extend plenty of leeway for super foods like broccoli and kale since they’re close to the wild versions of long ago.
Select lean meats and fish. It’s easy to go overboard eating this much meat. Have fish for breakfast and shop for strip steak and extra lean ground turkey.
Get your Vitamin D. Vitamin D deficiencies are possible if you forego all dairy products and fortified cereals. Spend time in the sunshine or take Vitamin D supplements so that your body can still perform important functions, such as protecting your bones.
Exercise. Even if your day job and mortgage rule out the option of becoming a nomad, you can shake up your sedentary life. Join a gym or ride your bike to the office.
Live a greener life. Lots of people rave about the Paleo diet because it helps them feel more connected to nature. You’re also likely to produce less garbage when your food doesn’t come in individual packages.
Balance your macronutrients. Overall, there are significant discrepancies between the Paleo diet and government recommendations. Going Paleo is a little high in fat and protein and extremely low in carbohydrates.
Add in dairy products. To get more calcium and Vitamin D, some people continue eating foods in the dairy category. Low-fat and non-fat products may help you lose weight too.
Decide on grains. Likewise, you may choose to keep room in your life for whole grains. There’s a big distinction between brown rice and white rice when it comes to nutritional value.
Schedule cheat days.If eliminating whole food groups and eating less than half the daily recommendation for carbohydrates raises doubts for you, you can make additional adjustments. Take one or two days off each week and eat with fewer restrictions. Or pick one meal a day that isn’t Paleo. For example, you can serve oatmeal for breakfast each day.
Draw up a budget. Even if your body is on board for a strict Paleo diet, you may find that it can become expensive. Filling your cart with fresh produce, fish, and meat can lead to big grocery bills. Try growing your own vegetables and keep an eye out for sales.
You can learn a lot from a caveman. Consuming less junk food and more fiber is bound to be good for you. Modify the Paleo diet to suit your individual needs and talk with your doctor if you have any questions or concerns.
Have you tried the Paleo diet? What was your experience? Please share your thoughts and ideas in the comments section, below!
Feeling overwhelmed with your own weight loss efforts (or lack thereof)? Don’t – because you don’t have to – I already did it for you and figured out the whole deal – so instead, check out my book Project Blissful in which I detail how I went from a very unhealthy and unhappy size 24 to a much happier and healthier size 6. – and just FYI – while the book costs less than $3, I promise there’s nothing in it that requires you to buy a bunch of stuff – but there is every single secret that I used and learned while I lost more than 100 pounds, as you can see in the photo here.
I don’t know about you, but I don’t always get enough sleep–which is unhealthy and can also affect my personal level of happiness in a bad way.
Of course, stress and other health-attacking concerns are exactly what put me on the road to getting a lack of sleep in the first place.
And, since I know that I’m profoundly normal in this particular aspect of my life, I have put together the following list of tips from the experts on getting more sleep.
1. Quit drinking caffeine after 7 pm in the evening (or three hours before bedtime.) It sounds obvious for most, I’m sure, but I had to include this one because I’m guilty of sipping coffee in the evening hours on a pretty regular basis.
2. Get your exercise. Getting out and moving is not only a great way to increase your happiness in general, but it can significantly improve the quality and quantity of sleep. You’ll feel more like sleeping when you exercise–and you’ll sleep better.
3. Try EFT tapping. EFT stands for Emotional Freedom Technique or Emotional Freedom Therapy (depending on who you ask.) The technique involves a series of acupressure, wherein you tap certain points on your body to create specific effects–including improved sleep, among other things.
4. Try not to eat three hours before bedtime, and especially snacks that involve grains or sugars. Why? Because grains and sugars will raise your blood sugar, giving you lower quality sleep. And, doctors say, when the blood sugar drops later, you could wake up and have trouble falling back asleep.
5. Sleep in darkness. Ok, I admit it, I’m guilty of sleeping with the bathroom light on and the TV tuned to Nick at Nite. I could go into the reasons I do this and why it works for me, but that wouldn’t be helping either of us get more sleep. According to researchers, even a small amount of light in your bedroom can disrupt your circadian rhythms, as well as your body’s production of melatonin and serotonin, which help to naturally induce and enhance restorative sleep. So, they recommend, sleep without lights or television (which also stimulates the brain and can reduce your chances of a good night’s sleep.)
So how about you?
Do you find yourself giving up sleep to accommodate your busy schedule? What are your top tips for getting more or better sleep?