Автор: Jonny Bowden Название: The 150 Most Effective Ways to Boost Your Energy: The Surprising, Unbiased Truth About Using Nutrition, Exercise, Supplements, Stress Relief, and Pers Издательство: Fair Winds Press Год: 2009 ISBN: 978-1-59233-341-7 Язык: English Формат: pdf Размер: 123,9 mb Страниц: 256
Nationally known health expert Jonny Bowden presents small changes anyone can implement up front for big energy—such as what to eat for all-day endurance, when to time a workout for the biggest brain boost, or how working with (or against) natural light cycles can make your sleep restorative or slump-inducing. Energy starts with attitude—readers will learn how to “think” like a high-energy person and use breathing techniques, meditation, and exercise to bust stress, beat fatigue, and boost stamina. Readers learn how physical factors such as toxins, eating patterns, and nutritional deficiencies can sabotage strength—and how they can be corrected with proper diet and supplements.
The 150 Most Effective Ways to Boost Your Energy gives readers a complete program to go from exhausted to energized.
Chapter 1: What to Eat and Drink for High Energy 1. Eat Protein at Every Meal for All-Day Energy 2. Stop Ordering Egg White Omelets 3. Try Eating in the Zone 4. Eat Low Glycemic for Enduring Energy 5. Try Bee Pollen and Bee Propolis 6. Add More Fiber to Your Diet 7. Enjoy a Green Drink Every Day 8. Don't Fear Fat! 9. Kick the Carbs, Kick-Start Your Energy
Increase Your Energy by Eliminating Sugar with These Eight Ways 10. Don't Add Sugar or Salt to Your Food 11. Learn What Real Food Tastes Like 12. Experiment with Spices 13. Beware of Fat-Free Food 14. Be a Smart Label Reader 15. Use This Natural Crave-Buster 16. Learn about Lo Han 17. Try Xylitol 18. Switch to Tea of Any Color 19. Try Energy Snacks 20. Try Yerba Maté Tea for a Caffeine Jolt without the Jitters 21. Eat Nuts for Energy and for Your Heart 22. Reboot Your Brain with Breakfast 23. Eat Some Hot Peppers! 24. Prescription for Fatigue: Drink Water. Repeat 25. Step Away from the Diet Soda 26. For Surprising Energy Benefits, Stay Hungry 27. Identify the Food Sensitivities That Slow You Down 28. For More Energy, Eat Right for Your Type 29. Choose the Right Energy Drink (or None at All) 30. Snack on Seeds to Sustain Stamina 31. Choose Oatmeal, Ouinoa, and Amaranth for Energy! 32. Drink Purple Juices for More Pep 33. Try Accelerade to Reclaim Your Energy After a Workout 34. Drink Your Java for a Jolt 35. Grab a Can of Energy 36. Eat Beans and Lentils to Get Through the Day 37. Try Superfood Maca
Chapter 2: Get the Right Sleep to Refuel 38. Go to Sleep an Hour Earlier 39. Race Through the Day by Taking Melatonin at Night 40. Take a Nap
For Better Daytime Energy, Try These Thirteen Insomnia Aids 41. Exercise Early and Often 42. Clear Your Mind 43. Have a Snack 44. Skip the Nightcap 45. Put a Nighttime Ban on Cigarettes 46. Kick the Caffeine 47. Set Your Internal Clock 48. Don't Flush 49. Prepare to Sleep 50. Change Your Environment 51. Turn It Off 52. Get Up 53. Get the LED Out 54. Replace Your Alarm Clock with a Dawn Simulator 55. Try This Little-Known B Vitamin for Refueling Sleep 56. Fly Free of Jet Lag 57. Buy a New Mattress
Chapter 3: Exercise Your Way to More Energy 58. Activate Your Brain's Miracle-Gro 59. Practice the Power of Positive Exercise 60. Start Your Day with the Sun Salutation 61. Work Smarter, Not Harder with Interval Training 62. PACE Yourself 63. Energize and Exercise with the Time-Saving X-iser 64. Do the Tabata Protocol
Try One of These 10-minute Energy Boosting Workouts 65. The Low-Intensity (at Home, No Equipment Required) 66. The High-Intensity (at Home, No Equipment Required) 67. The Moderate-Intensity Cardio Workout (Outdoors or on a Treadmill) 68. The Moderate Intensity Weight Training Workout (Gym-Based) 69. Practice the "No-Frills-No-Excuses-Anytime-Anywhere" Workout 70. Go Through Basic Training 71. Exercise En Masse
Chapter 4: Take These Supplements to Supercharge your Energy 72. Take Coenzyme Q10, the Ubiquitous Energizer 73. Catch a Ride on the Energy Shuttle Bus with Carnitine 74. Burn Calories and Get an Energy Edge with EGCG 75. Take Off With a Little Biological Rocket Fuel 76. Take the Fatigue Fighter, D-Ribose 77. Feed Your Brain for Energy 78. Take a B-Complex Vitamin 79. Zap Energy-Draining Organisms with Probiotics Adapt to Energy with These Three Supplements 80. Ashwaganda, the Antistress Agent 81. Panax Ginseng for Cognitive Performance Improvement 82. Rhodiola for Fighting Depression and Fatigue
Chapter 5: Detox from Energy Sappers 83. Eliminate Fatigue with Dr. Haas's Detox Program 84. Try the Master Cleanse 85. Energize by Brushing and Bathing Away Toxins 86. Banish Toxins and Boost Energy with an Infrared Sauna 87. Clean Up Your Air 88. Engage in Biological Warfare and Detox Your Home 89. Clean Green and Breathe Easier 90. Fight Fatigue by Giving Your Liver Milk Thistle 91. Breathe the Right Way for Better Energy 92. Practice Qi gong 93. Invigorate with Aromatherapy 94. Open the Door and Go Green! 95. Listen to the Music 96. Practice Yoga for Yourself, Your Energy, and Your Life 97. Try EFT for Emotional Energy 98. Get a Massage 99. Dance to the Music 100. Disconnect for a Day 101. Relax and Recharge
Chapter 7: Get a Health Check for Peak Efficiency 102. Revive Your Qi with Acupuncture 103. Go to a Chiropractor and Adjust to New Energy 104. Do a Posture Check 105. Check Your Thyroid-Seriously! 106. Harness the Energy Power of Testosterone 107. Balance Your Estrogen Levels 108. Have Your Map Read
Chapter 8: Soak up Energy in the Sun 109. Get 10 Minutes of Sun Every Day 110. Try Light Therapy 111. Take Vitamin D for Peak Performance Beat SAD with These Six Tips 112. Take Vitamin D 113. Get Outside 114. Let the Light Shine In 115. Get Moving 116. Head for the Sun 117. Make Connections
Chapter 9: Focus Your Energy by Organizing Your Life 118. Eat That Frog! 119. Clear Your Desktop 120. De-Clutter and Deep-Six the Energy Drain 121. Go Ergo 122. Mono-Task to Accomplish More 123. Tame the Email Beast
Chapter 10: Make Personal Changes for Inner Energy 124. Lose the Energy Vampires 125. Have a Powerful Conversation 126. Make a Promise 127. Tell the Truth 128. Ask Yourself These Four Questions 129. Acknowledge Someone Daily 130. Practice Forgiveness 131. Volunteer Your Services 132. Exercise With Your Mate 133. Show Your Creative Colors 134. Shift Your Attention 135. Flow with Feng Shui 136. Change Your Frequency 137. Take a Cold Shower 138. Make a Gratitude List 139. Make Peace with Your Gremlins 140. Dress Up! 141. Make a Color Shift 142. Free Your Energy by Riding the Horse in the Direction It's Going 143. Perform a Random Act of Kindness 144. Have More Sex 145. Get a Coach 146. Change a Habit 147. Make a List of Goals 148. Practice Mindfulness 149. Stay Connected 150. Compose Your Own Last Lecture
RESOURCES IMAGE CREDITS GLOSSARY ACKNOWLEDGMENTS ABOUT THE AUTHOR INDEX
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