Get more energy: all day How many times have you dragged your body out of bed or slogged through a 4 p.m. meeting and thought … Why? Why do I feel so tired? Here, the answers, plus simple diet, workout and sleep fixes to help you never say "tired" again. Read it, motivate to change your habits, then tell a friend to drop her latte and try this plan with you

Your MetabolismY b li ill b hi h h h h d if i f lYour metabolism will be higher throughout the day if you stop eating a few large meals and trade them with smaller ones every 3-4 hours. Eating smaller meals simply means you use less energy processing the meals as opposed to your digestive system working overtime digesting large quantities of junk food. If you avoid skipping meals and remember to only feed your digestive system healthy food you will in turn avoid confusing the whole system your body willhealthy food you will in turn avoid confusing the whole system, your body will work at its optimum capacity and thus reserve your energy for other purposes.Some people will get this wrong and just start eating double the amount of food they are currently eating, don’t do this! You must cut down the portions of the food you’re eating, not just add more meals.

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Can Food Boost Energy and Mood?It’s an intriguing possibility. While it’s too soon to say, “an apple a day keeps the doldrums away,” researchers are studying the links between what we eat and how we feel. There is evidence that changing your diet can alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.

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Getting StartedFoods can boost energy in three ways: by providing sufficient calories, by delivering stimulants like caffeine, and by pushing the metabolism to burn fuel more efficiently. As for mood, the best foods are those that stabilize blood sugar and trigger feel-good brain chemicals, such as serotonin.

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Smart CarbsCarbs may be the foe of fad diets, but they’re vital for boosting energy and mood. They are the body’s preferred source of fuel, plus they raise serotonin levels. The key is to avoid sweets, which cause blood sugar to spike and plummet, leading to fatigue and moodiness. Instead, turn to whole grains like whole-wheat bread, brown rice, and cereal. The body absorbs whole grains more slowly, keeping blood sugar and energy l l bllevels stable.

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Cashews, Almonds, and HazelnutsThese nuts are not only rich in protein but they also contain magnesium a mineral that plays a vital role inThese nuts are not only rich in protein, but they also contain magnesium, a mineral that plays a vital role in

converting sugar into energy. Research suggests magnesium deficiency can drain your energy. Magnesium is also found in whole grains, particularly bran cereals, and in some types of fish, wholemeal rice

& including halibut.

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Brazil NutsAdd Brazil nuts to the mix for a helpful dose of selenium which may be a natural mood boosterAdd Brazil nuts to the mix for a helpful dose of selenium, which may be a natural mood booster. Studies have reported a link between low selenium and poor moods. This mineral also occurs in smaller amounts in meats, seafood, beans, and whole grains.

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Lean MeatsLean pork, lean beef, skinless chicken, and turkey are healthy sources of protein, including the amino acid tyrosine.Lean pork, lean beef, skinless chicken, and turkey are healthy sources of protein, including the amino acid tyrosine. Tyrosine boosts levels of dopamine and norepinephrine, brain chemicals that can help you feel more alert and focused. Meats also contain vitamin B12, which may combat insomnia and depression.

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SalmonFatty fish, such as salmon, is rich in omega-3 fatty acids. Studies suggest this substance may protect against depression. While the extent of the link is uncertain, omega-3 fatty acids offer a wide range of other benefits, including heart health. Besides fish, sources of omega-3 include nuts and leafy, dark green vegetables.

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Leafy GreensAnother nutrient that may reduce the risk of depression is folate. Like omega-3 fatty acids, folate is found in leafy green vegetables, including spinach and romaine lettuce. Legumes, nuts, and citrus fruits are also good sources of folate.

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FiberFiber is an energy stabilizer. It slows digestion, providing a more steady supply of energy throughout the day. Boost your fiber intake by eating beans, whole fruits, vegetables, whole-grain breads, and whole-grain cereals.

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WaterDehydration and fatigue go hand-in-hand. Some studies suggest even mild dehydration can slow the metabolism and sap your energy. The solution is simple – drink plenty of water or other unsweetened beverages at regular intervals.

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Fresh ProduceAnother way to stay hydrated and energized is to eat fluid-filled foods, such as fresh fruits and vegetables. Skip dry packaged snacks like pretzels in favor of apple wedges or celery. Other hydrating foods include oatmeal and pasta, which swell up with water when cooked.

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CoffeeCoffee may be one of the world’s most popular pick-me-ups, and evidence suggests it works – at least in the short-term. Caffeine steps up the body’s metabolism, temporarily improving mental focus and energy. Frequent mini-servings will keep you alert and focused longer than a single large dose. Just beware of drinking so much coffee that you can’t sleep at night. Lack of sleep is an obvious energy-buster.

Coffee beans come in two flavours, Robusta and Arabica. Lighter-coloured Robusta coffee beans contain more caffeine (2 per cent) than Arabica (1 per cent) as the roasting process removes some of the caffeine. A 150 ml cup of drip-percolated coffee has a typical caffeine content of 100 to 150 mg; instant coffee has 60– 100mg per 150 ml, depending on the brand. An espresso comes in at around 90 mg per 150 ml.

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TeaAn alternative source of caffeine is, of course, tea. Research suggests that tea’s combination of caffeine and the amino acid L-theanine can improve alertness, reaction time, and memory. Black tea has also been shown to combat the effects of stress.

Green tea and black tea contain the same amount of caffeine, as both come from ,the Camellia sinensis plant. Red tea or Rooibos tea comes from a different plant and contains no caffeine. According to the National Drug and Alcohol Research Centre at the University of New South Wales, the caffeine content of a typical 150 ml cup of tea varies from 30 to 100 mg, depending on how long the tea is infused and whether you brew with loose leaves or tea bags (strong loose-leaf tea yields the most caffeine).

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Dark ChocolateChocoholics, you probably knew this already – a few squares of dark chocolate can boost both energy and mood. Caffeine is at work again, along with another stimulant called theobromine.

If you ate an entire 200 g block of chocolate, you'd consume about 550 mg of combined methylxathines (caffeine and other stimulants). A 30 g bar has between 20 to 60 mg caffeine – something that's worth considering when you calculate your daily caffeine intake, or think about how much the kids are consuming.

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Energy Drinks and GelsMost energy drinks and gels infuse the body with simple carbohydrates – in other words, sugar, which the body can quickly convert into energy This is a convenient way for high intensity athletes to keep going but the benefits for the rest of us are dubious Energy drinks areenergy. This is a convenient way for high-intensity athletes to keep going, but the benefits for the rest of us are dubious. Energy drinks are usually high on calories and low on nutrients.

For those under the age of 20, it's likely that soft drinks and energy drinks are the dominant source of caffeine. A 375 ml cola drink contains around 40 mg caffeine while a 250 ml energy drink contains around 80 to100 mg caffeine – about the same as a shot of espresso.

How much is too much? The effects of caffeine on the body vary greatly between individuals. The ballpark guideline is to consume less than 600 mg per day – around four cups of strong drip-percolated coffee, or five or six cups of tea, although less is recommended for pregnant or breastfeeding women.

Caffeine is a central nervous system stimulant and a diuretic and acts on the body in a number of ways.

Short-term effects include contraction of the muscles, which can cause twitching; an increased heart rate; slowing of blood flow to the stomach; and constriction of blood vessels on the skin, causing blood flow from cuts on the skin to slow. More sugar is released from the li i t th bl d t d b thi t bliver into the bloodstream, and breathing tubes open up.

After an hour, caffeine reaches maximum concentration in the body. After three to seven hours half of the caffeine consumed has been metabolised, passing from the blood to the urine, from which is it expelled from the body.

Caffeine is metabolised by the liver, and passes into the bloodstream, crossing the blood/brain barrier into the brain. There it binds with receptors including dopamine receptors (which is why it makes you feel good) and adenosine receptors. Adenosine when bonded to its receptors slows down nerve cells, causing drowsiness.

Caffeine also binds to adenosine receptors but doesn't slow down nerve cells. Since there is less adenosine binding, the nerve cells speed up, leading to feelings of restlessness.

So can a strong cuppa sober you up after a few drinks? No such luck. Caffeine will not alter your blood alcohol level, but it will make you feel more alert, just as coffee does when you are sober.

Long-term effectsExcessive caffeine intake (more than four or five cups of strong tea or coffee per day) causes tremors, a fast heart rate, increased urination, nervousness, anxiety, stomach upsets and insomnia.

In rare cases caffeine can cause death. In Western Australia a 25-year old woman with a condition affecting her heart valves died after consuming a tonic containing 10 times the amount of caffeine as coffee – not enough to kill most people but fatal with a heart condition.

Caffeine has a greater affect on children and the elderly. It can cause unborn babies to experience restlessness and withdrawal symptoms at birth, and produce hyperactivity and anxiety in kids.

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BreakfastFor anyone hoping to boost energy and mood, skipping breakfast is not an option. Studies show that people who eat breakfast every morning enjoy more energy and a better mood throughout the day. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein.

Dress up your high-fiber breakfast cereal with a banana or some berries for added oomph in the a.m.

These fruits are a good source of vitamin [B.sub.6], which helps replenish oxygen-rich red blood cells.

Other high-energy breakfasts include a whole-wheat burrito with egg whites and salsa.

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Frequent MealsAnother strategy for stabilizing blood sugar, energy, and mood: Eat small meals and snacks every three to four hours, rather than a few large meals. Energy-sustaining snacks include peanut butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk.

Snacking can help you avoid an energy crash by keeping your blood sugar dsteady.

Eating a combination of complex carbs and protein with a dash of healthy fat.

Almonds mixed in with plain yogurt or peanut butter smeared on an apple are easy at-your-desk options.

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Energy SupplementsEnergy supplements are often touted as an alternative to coffee or other stimulants. Many of these supplements actually contain caffeine or similar chemical substances Examples include kola nut yerba mate green tea extract and guarana These supplements may give you asimilar chemical substances. Examples include kola nut, yerba mate, green tea extract, and guarana. These supplements may give you a temporary boost, but experts say the effect is probably not much different than drinking ordinary coffee.

B VitaminsYou may be experiencing a deficiency in Vitamin B-12 if you have low energy, abdominal pain, lightheadedness, numbness and tingling in the extremities, lack of appetite or fatigue. Vitamin B-12 is a necessary element in the formation of red blood cells. Supplementing with Methyl Vitamin B-12 will help you improve energy, boost your heart health, and may even sharpen your mental and memory functions.

L-CarnitineL-Carnitine is an important substance involved in the metabolism of fats. In other words it is a key molecule in the fat-burning system of the body. It also inhibits the buildup of lactic acid. Lactic acid is a byproduct of one of the anaerobic energy systems (glycolysis). It makes the blood acidic as well as contributes to muscle soreness. Lactic acid tends to shut down the anaerobic systems.

Although L-carnitine is made by the body athletes may use more than the body can make.

The benefits of L carnitine include improved endurance and an increase in the use of oxygenThe benefits of L-carnitine include improved endurance and an increase in the use of oxygen.

Dose = 2-4 g. taken for 2 weeks, one hour before exercise. Use l-carnitine only. D-L or racemic carnitine is toxic. Read more: http://www.articlesbase.com/nutrition-articles/use-nutrition-to-boost-your-energy-419319.html#ixzz1FDszCL78Under Creative Commons License: Attribution

GinsengGinseng has long been recommended to increase energy. Some studies using a formulation of ginseng called G115 (Ginsana) showed improvement in performance for athletes including an increased time to exhaustion, decreased lactic acid levels, increased vital capacity.

Dorling, E. et al Do ginsenosides influence performance. Results of a double blind study. Notabene Medicine. 1980;10:241-46. Forgo I, Shimert G. The duration of effect of the standardizing ginseng extract. Notabene Medici 1985:15:636-40.

Dose = 200mg/day of standardized extract.

Ch iChromiumChromium has been shown to help increase lean muscle mass and helps to stabilize blood glucose levels. There are two useful forms of chromium:

Chromium picolinate is a good form of chromium. It is absorbed five times better than other chromium compounds.

Dose = 200 to 800 mcg/day.

Dr. Muriel Gillman at Bemidge State Univ. gave 200 mcg of chromium picolinate per day to college freshman (double blind study) for 6 weeks. The results were an average gain of 3.5 lbs of lean body mass.

A larger study done with football players showed a gain of 5.7 lbs of lean body mass along with a 3.6% loss of bodyfat.

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Exercise for EnergyBesides altering your diet, exercise is a tried-and-true way to boost energy and mood. Even a single 15-minute walk can be energizing, and the benefits increase with more frequent physical activity. Studies indicate that regular exercise can relieve depression and trigger physiological changes that make more energy available throughout the day.

E i i li i l I d bl d fl dExercise revitalizes you in several ways: It speeds up blood flow and your breathing rate, which in turn brings more oxygen to your heart, lungs, brain and muscles. Less oxygen makes you tired; more oxygen (to a certain degree) perks you up. Exercise also has a calming effect and forces you to shift focus beyond your to-do list--like a mental coffee break.

If you work out late in the day, make sure you eat about two hours before exercising and don't skimp on dinner afterward.

If you don't fill up your tank after an intense session, you won't be as refreshed and recovered for your next workout.

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When we deprive ourselves of sleep we cause an increase of the hormone “ghrelin” which is responsible for increasing our appetites. A good way to get some sleep is to tire out your eyes by reading a book in bed.

Sleep plays a big role in boosting your energy and maintaining a healthy weight.

Make sure you sleep for around 7 or 8 hours every night.

Read or meditation before you hit the sack, will help clear your mind and fall asleep faster.

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