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How to Keep your Energy Levels Balanced throughout your Busy Day

May 3, 2012 By 12 Comments

Photo of Shem-shem Pablo

By Liz Scala

Lately I’ve been struggling with my own sleep and energy levels; as I am sure many of us have at one point or another during our careers.  As a nurse, I have worked swing shifts, night shifts, and have been unable to create a sleep-wake cycle.  I am certain many people have had trouble falling and staying asleep.  I’m not sure why my sleep is disrupted right now as I really haven’t changed anything in my life.  I also am not saying my sleep is terrible; I am just aware it could be better. 

The reason I’ve become aware of this broken sleep is I feel more lethargic and less energetic during the day.  This could also be related to the fact that I have a lot of upcoming events or have a lot on my mind.  But whatever the reason, I am certain my restless sleep is causing my decreased energy levels. 

This brings me to the topic I wanted to discuss: energy levels.  We have more control over our energy than we think.  People, in general, feel they are powerless over their energy increases and decreases throughout their day; falling victim to things like shift schedules, overtime, and staffing numbers.  Fortunately, this is not the case.  You DO have control over your energy. 

 I want to share with you several ways you can keep energy levels balanced throughout your busy work day:

  • Get more rest.  Instead of going to bed at 1 am, and getting only 4.5 hours of sleep, because you stayed up late surfing the web or logged on to Facebook; turn off the technology and settle in earlier.  Create a set scheduled bed time, as much as you are able to, and keep it.  Get 6-8 hours of uninterrupted sleep per night.  Make a space that is conducive to sleep which means turning off distractions, keeping the room dark, cooling the temperature, reserving the bed for sleep, and unwinding beforehand.

 

  • Exercise.  A surefire way to increase your energy levels is to actually do things that spend your energy.  I know this sounds counterintuitive.  Most times people protest, “I have no energy to work out; after work I just want to go home to veg out and sleep.”  I promise you, once you get into a workout routine you will have more energy.  As your heartbeat increases with exercise, more blood surges through the brain, more oxygen is absorbed by your cells, and you feel more mentally alert and energetic.  Better-conditioned muscles make daily tasks easier.  As you become stronger through exercise; so does your immune system. 

 

  • Drink more water.  This seems to be my answer for everything; but it works!  Water accounts for approximately 60% of your body weight.  Your organs require water in order to function properly.  You will flush out the toxins that slow you down.  By staying hydrated you will avoid feeling sluggish, tired, and irritable.   

 

  • Stay away from “energy boosters.”  Things such as coffee, caffeine, sugar, “energy” drinks, etc are all ways to send your energy levels crashing.  Why?  You take them in for a quick burst of energy, but then since they are not natural your body “crashes” down off of them causing you to need more to sustain those energy levels you enjoyed.  Excess sugar causes fluctuations in blood sugar, which can result in plummeting energy levels.  Although coffee initially raises stress hormones and gives a rush of energy, consuming several cups of coffee per day can promote burnout.  Avoid unnatural ways to boost energy. 

 

  • Take some time each day just for you.  Create a daily ritual where you take 20 to 30 minutes for yourself just relaxing and doing nothing (no watching TV or surfing the net).  Read a book, listen to music, meditate, have a cup of tea, try a new yoga pose, or sit outside just being quiet.  Do something that is just for you.  Schedule it in as you do anything else.  Make your “me” time priority.

 

  • Go outside.  Nature is a great energizer.  Breathe in the fresh air.  Get your dose of natural vitamin D from the sun.  Tire yourself out with the outdoors.  Run around with children, play a sport, or tackle some yard work.  The more you are outside experiencing the elements; the better rest you will get and ultimately the better energy you will have.

 

  • Breathe.  Energy, in Chinese Medicine, is called qi (pronounced chi).  One important way we make qi is by breathing deeply.  Deep, diaphragmatic breathing is a simple way you can improve energy levels.

 

Editor’s Note: Liz Scala writes about Health and Wellness monthly for AMSDaily. You can visit her newly designed blog at Living Sublime Wellness to read more on these topics.  Subscribe to her website to get your free daily meditation audio and a journal gift!

Filed Under: Daily Inspiration, Health and Wellness, Photography by Shem-shem Pablo, Wellness - Liz Scala Tagged With: , , , , , , , , , , ,

How to Keep Your Mind Where You Want It to Be

March 15, 2012 By 43 Comments

Photo of Frederick Claflin

By Liz Scala

I had another email sent to me from a nurse in response to one of my articles.  Her comments struck me; “I try to push out negative thoughts instead of letting them fester – that’s hard.  I find I am sucked into conversations with coworkers about our negative experiences and I try to tell them ‘Let’s replace these discussions with the good, positive ones instead’.”  

Do you ever struggle with this?  You are doing your best to be upbeat but someone at work is always trying to drag you down.  A nasty comment here, some gossip there, and before you know it you are roped into an all out complaint session! 

Since I’ve started on my journey of healing, at times, I feel like an outsider looking in on the “cool” group.  I feel as if I am strange or weird.  I’ve been through many life changes.  I quit my job and began working with topics I was more passionate about.  I re-found exercise and healthy eating.  I practice stress reduction techniques.  I am happier and healthier than I have been in a long while; and my thoughts and feelings reflect that!  However, it is not always easy.  At times I feel very alone.

One afternoon I was hosting a barbecue/meeting for my Nurse Practice committee.  Co-workers were sitting outside on my patio while I was in and out preparing food and making sure things went smoothly.  I noticed when I sat down with them I started to feel fed up and irritable.  They were constantly complaining, gossiping, and talking negatively.  They were going on and on about everything that was wrong with our unit.  I couldn’t stand it.  I then realized amidst my life changes and my progression towards healing; I was leaving behind those who were still where I used to be.

This happens often.  I notice the scowls on people’s faces, bad moods, and negative energy.  I hear the complaints, gossip, and groaning.  I wonder, “Is it really that bad out there?”  My answer is, and continues to be, NO.  There is so much beauty in the world.  Nature is an awesome and amazing gift.  Children play and babies laugh and smile.  Volunteers and service people give of themselves unconditionally.  We are fortunate to have what we have and should reflect on this every day.  We should be grateful for our blessings and keep our minds upbeat and positive.  Easier said than done; right?

Here are 7 Tools I suggest to keep Your Mind Where You Want It to Be:

  • Meditate:  Make it your practice to take some time each day to sit quietly with yourself.  Observe your thoughts and let them go.  Even 5 minutes is worth it.  You may not notice any changes immediately, but slowly things will shift for you.

 

  • Breathe: When you are around negative people take a moment to focus and breathe.  Take a slow, deep breath in and out through your nose. Clear your mind and body.  Fresh air will slow you down and replenish your cells.  Exhale out all the negativity as you exhale your breath.

 

  • Excuse Yourself: Sometimes you just have to get up and get away from the conversation.  Take a couple of moments to yourself or splash some water on your face.  Then come back and try again.

 

  • Say Something: This is tricky and may take practice.  If you find yourself around a lot of negativity and gossip see if you can shift the conversation by speaking up.  Mention an objective observation; “My, we sure are complaining a lot today. Let’s see if we can focus on each other’s strengths for a few minutes.”

 

  • Repeat An Affirmation: If you are unable to speak up or remove yourself from the situation; try bringing a mantra to mind.  Try something like, “I am confident in the joys of life to see me through.”

 

  • Learn From the Group: Know that each experience you have in life you are meant to have.  Every part of your journey only makes you stronger.  Each conversation or group you are involved in is teaching you something.  Maybe they are teaching you patience!

 

  • Change Your Scenery: Find a new group to be around.  Sure, those people you work with or have known all of your life will always be there.  But join a club, volunteer group, or work association where people are involved in things you like to do, who are positive people, and who are on their own healing journey. 

 

Editor’s Note: Liz Scala writes about Health and Wellness twice a month for AMSDaily. You can visit her newly designed blog at Living Sublime Wellness to read more on these topics.  Subscribe to her website to get your free daily meditation audio and a journal gift!

Filed Under: Photography by Frederick Claflin, PURPOSE IN LIFE, Wellness - Liz Scala Tagged With: , , , , , , , , , , , ,

Stay on Track: How to make healthy choices even when it is difficult

March 1, 2012 By 15 Comments

Photo of Shem-shem Pablo

By Liz Scala

I received a question from a nurse; which I love because then I can really write articles answer pertinent questions.  He wrote how as a busy nurse with a high stress job he finds it hard to stay on track with eating healthy.  He shared with me “When I am tired or stressed I am most likely to reach for an unhealthy food item, especially if it is right there in front of me.  There is this “I deserve it” mentality because I worked overtime, on my on-call, and had a hard day with few breaks so I deserve this pint of ice cream”.  Then he continued on writing how he knew healthier choices are still necessary “Even if we don’t see an instant result of the ice cream or cookies, or no exercise, or poor sleep we still need to think of the longer term outcomes of these choices. But how?”

Great question!  In the past, I have battled with this very issue.  I have seen countless nurses struggle with the same problem.  It is challenging, but achievable!  It is not about will-power or “being strong” or “fighting the urge” to make unhealthy choices.  If we approach this predicament with mind over matter; we are not going to win.  You cannot rely on your mind to make healthy choices, especially when they are based on feelings.

However, choosing healthy options is doable, if you really want it.  That is the key.  You have to want the healthy lifestyle.  No one can make you do it.  No one can tell you what you have to do.  And you cannot come from a place of “Well I should be or I know I have to…”  You must want to choose health. 

Here are my tips for making the healthy choice even when it is difficult:

  • Change Your Habits:  You can actually change a craving. If you get into a routine of eating healthy your taste buds change.  Your body will less often crave bad things and start to desire fresh vegetables or fruit.  I know from experience.  I can honestly say when dinner rolls around I am craving tomatoes, spinach, or squash.  The more you eat healthy the more your body tells you it wants healthy foods.

 

  • Feelings Are Not Thoughts (And Do Not Have to Become Actions):  Just because you feel you had a bad day or you feel like having a whole pint of ice cream does not mean you have to act on it.  Realize this feeling of stress.  Acknowledge this thought of ice cream desire.  Take a deep breath.  Let it go.  And move on.

 

  • Consequences Matter:  What we do today will haunt us in our future.  No matter how small, each bad food choice ads up over time.  So if you constantly reach for salty snacks to relieve stress you may develop blood pressure issues down the line. 

 

  • Decrease Choices:  Do not have bad snacks around!  I repeat, do not have bad snacks in the home!  If you cannot find them; you are less likely to give in.  And if you know where they are stored at work; avoid that area like the plague!

 

  • Get a Buddy:  It is helpful to have a healthy resource.  If you know another co-worker is mindful of how they eat; share with them your experiences.  Talk about how bad days and stress lead to negative eating.  Let someone know so they can help you when you are feeling weak and vulnerable.

 

  • Drink more water!:  This is my answer to everything.  But really, staying hydrated will keep you focused and less stressed throughout your day.  Keeping your water intake high can make you feel more full which will crowd out the need for unhealthy snacks.

 

  • Moderation:  O.K., so the whole article is about how to avoid bad snacks, but if you must eat them (and you will) do so in moderation.  If you pass a candy jar and feel you’ve been doing well it is alright to take one piece; I do!  Just take a portioned amount and stick to it.  Do not let one piece turn into one piece every hour.  Set a goal for how much you allow yourself to have and stick to it.

 

Editor’s Note: Liz Scala writes about Health and Wellness twice a month for AMSDaily. You can visit her newly designed blog at Living Sublime Wellness to read more on these topics.  Subscribe to her website to get your free daily meditation audio and a journal gift!

Filed Under: Photography by Shem-shem Pablo, Wellness - Liz Scala Tagged With: , , , , , , , , , , , , ,

In a “Food Rut?” Then Change-Up!!

February 16, 2012 By 16 Comments

Photo of Shem-shem Pablo

By Liz Scala

Have you ever been in a “food rut?”  You eat the same thing every single day for lunch; salad, sandwich, and a piece of fruit.  You love this lunch.  It is easy to make, quick to prepare, and simple to bring to work.  It can be stored safely in a jam-packed staff refrigerator.  By bringing your meal you are less tempted to buy fast food or eat something unhealthy.  So you make the healthy choice and, most of the time, really do enjoy a salad and a sandwich.  You’ve tried to change it up by adding various alternatives each week; greens, spinach, cucumbers, carrots, kale, broccoli, onions, peppers, tomatoes, herbs, nuts, seeds, berries, even chicken and/or a hardboiled egg for protein.  It sounds delicious, right!?  It can get dull pretty quickly when you pack the same lunch every day for over six months; to the point where you dread eating lunch, avoid it, and are enticed to purchase unhealthy items! 

This did happen to me and I reflected on what I was experiencing.  Here is what I realized:

  • A routine offers comfort
  • Bringing lunch decreases the chance of buying unhealthy
  • It is easy to make salad at the start of the week and then portion it out for each day
  • Uncertainty of alternative and easy options
  • Fear of unfamiliar and unknown food choices
  • Laziness
  • Salads are a good way to get multiple vegetables in a day

Instead of continuing to eat the same thing and being irritated with myself for doing so; I have taken action.  I was traveling home from New Jersey one weekend and passed a farm stand I always go by.  At first I kept on driving, but something in my heart and deep in my gut made me take a sharp, out-of-control U-turn!  I bought new vegetables I have never cooked before.  I made a plan to have each one on a separate night for dinner.  I started with spaghetti squash; it was amazing!  I proved to myself I could try something new and had great success with it.  By cooking a new vegetable for dinner and consequently enjoying it; I am confident I can create new and exciting food options; even at lunch.  I also emailed a friend who is an amazing chef.  He asked if I ever make bean salads or soups; that with the changing seasons these are appropriate to prepare (and easy to make).  I hadn’t thought of bean recipes or soup dishes and am excited at the possibilities he and I will share.

Now that I am aware of my problem I’ve taken some steps to change it.  I admitted to myself that I was indeed in a “food rut” and needed a change.  I decided to act on the knowledge about nutrition I already possess as a way to stifle my fears about unknown foods.  I asked for help and am open to new recipe possibilities that will come my way. 

Instead of waiting around in your “food rut” feeling bored, frustrated, and tired of your foods; take action:

  • Realize you know more than you think: You know about healthy food options; therefore you are ahead of the game.  Take pride in that.
  • Tap into established support/resources: Ask for recipes from friends or find something easy to make online.  It’s as simple as typing into a search engine “spaghetti squash recipes” and finding a recipe you’d like to try.
  • Pull from past successes: Think back to a time when you made a new dish for a party or event.  Remember all the compliments you received.  You can do it again!
  • Follow your instinct:  If your gut is telling you to try something new; go for it!  Our bodies know what they need in terms of food.
  • Be creative: Take a cooking class.  Go to a workshop.  Find food networking groups, online forums, or blogs that discuss food. 
  • Have a plan:  Get 2-3 new items and have a well-thought out plan for what you are going to do with each of them.  Mark your daily calendar with new menus to increase your likelihood of success.
  • Try again: It is o.k. if you try a new recipe and overcook something the first time.  If something is not done just the way you’d like; be ready to experiment a second time.  Realize you may not like every new food you try.

Editor’s Note: Liz Scala writes about Health and Wellness twice a month for AMSDaily. You can visit her blog at Living Sublime Wellness to read more on these topics.

Filed Under: Photography by Shem-shem Pablo, Wellness - Liz Scala Tagged With: , , , , , , , , ,