New Castle News

September 12, 2013

Lori Brothers: Be alert to conserve, recover energy

Lori Brothers
New Castle News

NEW CASTLE — You can conserve and recover your energy by looking at the different facets that produce or drain your body’s energy sources.

For example, if you’re feeling tired, eat more fish, just for the halibut!

Halibut and other fish, whole grains and nuts such as cashews, almonds and hazelnuts can increase the amount of magnesium in your diet, which is essential to maintaining your body functions. Men should have a daily intake of 350 milligrams per day, women, 300 milligrams per day.

The Department of Agriculture conducted a study that found that magnesium deficiencies actually make your whole body work harder. This can be a contributing factor to you feeling depleted. More than 300 biochemical reactions taking place in your body require magnesium to function properly.

According to Health Professional Fact Sheet, some of these biochemical reactions include protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation and heart rhythm.

The Department of Agriculture study showed that the participants with deficient magnesium required more oxygen to do physical tasks, and had faster resting heart rates.

Poor dietary habits can also zap your energy, such as not getting enough alkalizing foods including leafy green vegetables, beets and cantaloupe, and making sure you get enough protein.

Another habit you may want to develop is called “bio-effective productivity,” which can really amp up your sense of having more energy and bring more productivityin your day. Become more aware of the peaks and lulls that happen naturally in your energy cycles.

By paying attention to your natural energy rhythms, in just a few days you can start to chart your patterns and maximize your energy resources. It’s good to make notes on paper so you can see the patterns in black and white.

Generally, you can get a boost of energy around mid-morning if you’ve had breakfast, which is a recommended to make sure you have sufficient energy. It’s natural to start feeling lower energy close to lunch time,when it’s time to re-fuel. However, by mid-afternoon, you may hit another lull (usually around 3 p.m.).

You can use this rhythm of ups and downs to your own benefit by making sure that you plan your work day, or daily activities, to correlate with your energy levels. Push to get errands done or work on a major project between 9:30 and Noon. Plan to focus on lighter, less demanding activities around 3 p.m. when you can cooperate with your body’s slower pace by shifting into “light duty.”

If you start to watch your tendencies you may notice another surge in your energy either between 4 and 5 p.m. or between 6 and 7 p.m. Paying attention can create balance in your day, and a larger sense of accomplishment without feeling too fatigued.

Another handy tip if you are feeling sluggish is to invest in essential oils, which you can usually get at a health food store. Smelling oils of lemons, grapefruits, limes or oranges can stimulate you and improve your alertness. I use essential oils regularly.

You can also put citrus such as lemon or lime in water. This can be a doubly effective if you are dehydrated (which causes low energy). Drink up!

This may seem far-fetched but you may want to try changing your shirt or your socks if you tend to feel sluggish late morning or mid-afternoon. Changing into fresh clothes can sometimes deliver the effect of feeling like you are starting a fresh, new day.

By getting the right amounts of magnesium, developing awareness of your energy rhythms, supporting yourself with fresh scents and possibly a wardrobe change, you can conserve and recover your energy, which will help you harness your best every day.

Healthy apricot

date cookies



Preheat oven to 350 degrees.

Line two cookie sheets with parchment paper or silicone mats. Combine flours, oats, cinnamon, baking powder, baking soda and salt in a medium mixing bowl. In a separate bowl, mix together brown sugar and egg with a wooden spoon. Add oil, applesauce, and vanilla. Gradually add flour mix to wet ingredients until incorporated. Stir in chopped apricots and dates.

Drop cookies by the tablespoon (or melon-ball scoop) on to the lined cookie sheets.

Bake for 12-14 minutes.

Note: Any kind of dried fruit would work well with these cookies.

Yields 18 cookies