10 ways to find energy when you are tired.

Are We Having Fun Yet? by The Wandering Angel

It’s happened yet again – you stayed up a bit too late last night, and now you’re not feeling as sharp and attentive as usual. When you’re feeling tired, it often makes you feel sad and depressed as well. Struggling to pay attention to ordinary tasks and feeling off-kilter often makes us think we have failed.

What we're really missing is a lack of our usual enthusiasm. We need a few tips and tricks to help us reenergize and rejuvenate ourselves. Once we’re feeling better we easily get back on track to accomplishing the goals and objectives of the day.

Here are 10 tips to help you rediscover your vitality and strength:

1. Drink more water to stay hydrated. Being dehydrated makes can make your muscles.
2. Do some deep breathing. Deep belly breaths add more oxygen to blood making your body work more efficiently.
3. Get up and move. Physical activity wakes up both body and brain and helps you feel more alert. Another exercise benefit is the mood enhancing dopamine that is produced. You’ll feel less depressed as well as tired and have more energy.
4. Eat light, healthy meals and snacks. Now is not the time to have a biggee-size fast food meal and energy drink. Digesting these foods will make your body more sluggish and slow your thinking even more. Instead try nuts, easy-to-grab fruits, and steamed or raw veggies. Salads and
5. Sit quietly for 10 minutes. Close your door or retreat to a quiet space where you won’t be disturbed. Close your eyes and let you mind rest. Take a few deep breaths to loosen tight muscles and add more oxygen to your body. Rejuvenates body and mind.
6. Do 5 minutes of stretching. Simple twists and bends will increase blood flow to the arms, legs and brain, helping you feel more awake and able to think more clearly. It will also loosen stiffness and relief aches and pains in the body.
7. Do something different. Take a new route to the office, talk to a new person at work, put on music you don’t normally listen to. Changing your routine by even a small amount will increase your interest in the world around you, arousing your curiosity. You’ll soon find yourself thinking more clearly and be better able to concentrate on the important tasks of the day.
8. Have a laugh. A bad mood can make you feel worse and exaggerate your weariness. Add something positive to your day. Share a joke, read a funny quote or simply smile at your coworker. As your mood brightens those endorphins will make you feel more active and happy.
9. Light up your day. Go out in the bright sunshine. Light and dark direct our body clocks to tell us when to sleep and when to wake up. So it makes sense that spending more time in natural light will make you feel more vigorous.
10. Have a splash. Splash some water on your face to wake up. Then dab on some of your favorite perfume or essential oil. Citrus scents like orange and lemon are proven to help focus the brain.

More great articles on getting an energy boost:

12 reasons you’re tired and what to do about it.

7 ways to boost energy at work.

Your guide to never feeling tired again.

Healthy Eating Tips for Work.

Healthy food at the gymnastics center by Rick McCharles

During the fast-paced, busy workday it is easy to overlook our regular healthy eating habits. Many of us could use a little help or a quick reminder to keep us from hurrying to the vending machine for the high-calorie temptations that lurk there. Here are a few tips to help keep you on the straight and narrow:

• Diet and low-calorie drinks – diet soda, fruit juice boxes, orange juice singles and low-sugar mixes like lemonade and fruit punch. Get your vitamin C and a refreshing drink without the caffeine overload.
• Dried cereal mix – bag up some easy, healthy dried cereal. Choose a brand with nuts, raisins, cranberries or other tasty additions. This can be a healthy start to your work day. Try some during your morning break.
• Small portions – choose items with good portion sizes like vanilla or chocolate pudding cups, granola bars, or flavored yogurt. They’re easy to pick up on the go and have lots of varieties.
• Fruit – don’t just go for the standard apple, banana or peach. Make sure to include canned fruit, pre-mixed fruit cocktails and dried fruit. Trail mix with dried fruit will keep your energy up all afternoon.
• Veggies – get a pack of small baby carrots or cut up some celery, broccoli, or cauliflower. Bring some low-fat ranch dressing for a zingy snack or side dish.
• Cup of soup – keep a stock of flavorful soup mixes at your desk along with a handy mug and spoon and you’ve got a ready-made meal anytime. My favorite is chicken noodle.
• Mixed nuts – in your snack drawer be sure to keep a handy can of mixed nuts. Cashew, almonds, Brazil nuts and walnuts are full of flavor and nutrition. Grab a handful before your next meeting to keep you going until lunch.
• Lunch from home – bringing lunch from home usually keeps calories and fat to a minimum. Bring sandwiches, a tuna wrap, salad, frozen dinners, leftover spaghetti and whatever yummy recipes you can find. Go online to spice up your choices.