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Tips for nurses on having more ENERGY!

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From the Winter 2013 issue of Scrubs

It takes energy to address the causes of energy depletion, so start with the basic three: nourishment, sleep, and exercise. If you’ve had too little or too much of any one of those components, your energy will drag. Sometimes, improving the quality (or quantity) of sleep is enough, or eating in a more healthful way might do the trick, or maybe you body is just crying out to move.

And if your energy depletion is more complicated—and isn’t it always?—then attending to those three physical components should give you the boost you need to tackle larger issues that may be weighing you down.

Here’s my personal mantra for staying energized: Be in love. Be around animals. Get outdoors. Stay connected. Take the attention off yourself. Give back. Practice gratitude, consciousness, and mindfulness in everything you do, from eating to breathing.

And here are a few more tips to help energize your body, mind and spirit. Pick up the Winter 2013 print edition of Scrubs for the full story and more helpful tips to staying energized.

EAT SMART

Whey to Go
A Fast Fix of Protein

Shake 1 scoop high-quality whey protein powder
1 cup water
1 cup frozen blueberries or strawberries
1 tablespoon uncooked oats (optional)

Combine all the ingredients in a blender and blend until smooth.

Go Low (Glycemic, That Is)

To keep blood sugar and insulin levels at a nice even, sustained level, eat low glycemic load foods–what some folks call “slow-burning” carbs, such as:

  • Peanuts
  • Cashews
  • Kidney beans
  • Lentils
  • Apples
  • Pears
  • Oranges
  • Carrots
  • Chick Peas
  • Grapes
  • Watermelon
  • Pinto Beans
  • Red Lentils
  • Strawberries

Medium in Moderation

Many medium-load foods are packed with nutrients, for instance:

  • Bananas
  • Pearled barley
  • Navy Beans
  • Sweet Potatoes

Caution: Sugar Levels Subject to Big Dips

There’s nothing wrong with having the occasional high glycemic fruit or grain, but you’ll want to keep it to a minimum, or pair it with fiber, protein or fat to lower the overall glycemic impact on your blood sugar (and energy).

  • Cornflakes
  • Russet potatoes
  • Doughnuts
  • Pancakes
  • Rice
  • Linguini
  • Macaroni
  • Spaghetti

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Jonny Bowden, PhD

Jonny Bowden, PhD, CNS, is the author of more than a dozen books, including The 150 Healthiest Foods on Earth. His work has been featured in such publications as The New York Times, The Wall Street Journal, Self and Essence. Visit http://www.jonnybowden.com/.
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