Foods to Increase Energy

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Have you ever noticed that there are certain foods that make you feel sluggish and certain foods you feel more energized after eating? Heavy meals such as that Thanksgiving smorgasbord and meat and potatoes can leave us feeling ready for a nap after consuming, but some foods will not only reduce our need for a nap, they will also increase our energy level.

The right kinds of foods are vital for proper cell production, organ function, and, of course, energy. Processed foods such energy out of us and leave very little for our bodies to use. These foods are so difficult for our bodies to break down that a great deal of the energy we get from them goes towards digestion; then, once digested, most is either stored as fat or excreted. Yuck.

Whole foods can be a great source of energy supplying vitamins and nutrients. Unlike processed foods that contain simple carbs which our bodies break down too quickly and store, complex carbohydrates take longer to digest and give more nutrients in return. They are also less likely to be turned into fat for storage.

Complex carbohydrates like beans, whole wheat, polenta, and brown rice will help increase energy. Beans are a great energy supplier because they have a large amount of proteins and complex carbs. Likewise, whole wheat and brown rice are filled with complex carbs, but they also have key minerals vital for energy production, one of which being magnesium. Iron is another mineral vital in energy production. Foods that are high in iron include spinach and broccoli. Having foods rich in iron half-way through the day will help increase energy for those vital final hours.

Fats and proteins are also important for increased energy. Foods that are high in mono and polyunsaturated fats like salmon, avocado, olive oil, and nuts are great energy boosters. These fats are a power house of quick energy, great for those mid-afternoons when bedtime cannot come too soon.  

Almonds are a genius afternoon snack for quick energy since they are filled with minerals, proteins, and both mono and polyunsaturated fats. One cup of almonds has over 20 grams of protein, 40 grams of good fats, 64% of our daily recommended intake of magnesium, and 46% our daily recommended intake of phosphorous- all of which aid in energy production.

Eggs are also great for increasing energy since they are one of the only foods with a complete source of protein. These little protein-packed goodies are a great morning food; they are filled with proteins and fats that help keep us full and energized all day long.  

 

What is Blood Pressure

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The hubs and I recently had our blood pressure professionally taken. This led to an interesting realization that the hub's blood pressure is waaay too high for his age and fitness level. Up until now, I have never really considered high blood pressure to be an issue for us, we are young twenty-somethings who workout and eat not terribly... Minus the occasional brownie or fast food stop. I know, awful.

What is Blood Pressure

Since this whole blood pressure and the idea of hypertension or high blood pressure is new to me, I need to start from square one- blood pressure is the force of our blood against the walls of our arteries and is measured by systolic and diastolic pressure. Systolic pressure is the amount of force against the arterial wall when the heart is contracted. Diastolic pressure is the force between contractions. Since systolic pressure is measured when the heart is contracted, it makes sense that this pressure would be higher than diastolic pressure.

When measuring blood pressure, the systolic measurement will always be above the diastolic. Meaning that your blood pressure will always be the higher number over the lower. This measurement is made in mm Hg, millimeters of mercury. Normal blood pressure is any number less than 120 over 80. Semi-high is anything between 120-139 over 80-89. High blood pressure is anything between 140-159 over 90-99, this is known as phase 1 of hypertension. Phase 2 hypertension is anything between 160-180 over 100-109. This Having anything higher than this is extremely dangerous.

Effects of Blood Pressure

Low blood pressure or hypotension (anything less than 90/60 mm Hg) can be caused from a lack of blood volume, pregnancy, infection, a lack of vitamin B12, dehydration, endocrine or heart problems , or even be hereditary. Low blood pressure is not an issue unless the person becomes fatigued, depressed, cold or clammy with an inability to become warm on their own, dizzy or lightheaded, dehydrated, or has blurred vision. Unlike low blood pressure, high blood pressure can be dangerous to our health and come with a great deal of unwanted side effects. Sometimes, people with high blood pressure have symptoms such as dizziness, nose bleeds, or headaches. If you have any of these, do not drop everything and run to your doctor. Most people with high blood pressure have no symptoms at all and most of these symptoms over-lap with about fifty other issues. Ridiculous, I know.

High blood pressure, also known as hypertension, can be caused by anything from lack of sleep to narrow arteries due to arterial plaque build-up. Although our blood pressure is continually changing depending on our heart rate, and even, our sitting position, high blood pressure usually builds up over years and will be seen in multiple blood pressure readings. If your blood pressure is unusually high during a reading, take a moment and test it again. If multiple tests come back with high blood pressure, chances are, the test is right. Hypertension that occurs rapidly is called secondary hypertension. This occurs quickly and, unlike primary hypertension, will not be seen gradually increasing over years. Although primary, or essential hypertension is gradually increased over years, there is no know cause of it. Secondary hypertension can be brought on due to issues with the kidneys, tumors in the adrenal glands, hereditary issues, or be a side effect of certain drugs.

If you find you have high blood pressure, it is best to lower it sooner rather than later. High blood pressure can damage the heart and arteries over time, cause heart attack or strokes.

Causes of High Blood Pressure

One in three Americans have hypertension ranging from phase 1 to severe. Most of us have heard that salt increases blood pressure, so, it goes without saying that one of the most common ways to lower your blood pressure is to lower your salt intake. Keeping our salt intake to below one teaspoon, or 2,300 mg, per day can help lower blood pressure over time.  

Other causes of high blood pressure include age- as we age our risks of hypertension increase, race- African American's are at higher risk of high blood pressure, a potassium deficiency, obesity, increased alcohol consumption- more than two drinks per day can increase blood pressure and damage the heart over time, stress, tobacco, a vitamin D deficiency- vitamin D produces enzymes used in the kidneys, sleep apnea, diabetes, and kidney disease. If you know any of these are an issue for you and can be altered, it is best to alter them now rather than, say, tomorrow. Exercise is one of the quickest ways to see a lower blood pressure measurement since it will effect many different areas of your life. If exercises is not common for you, start out slow with light jogs or speed walks depending on ability.

5 Surprising Uses for Aloe

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It is no wonder that aloe has been used for medicinal purposes in Egypt since 3,000 BC. Aloe has over 75 nutrients, 12 vitamins, 200 enzymes, 20 minerals, and 18 amino acids- quite a bit more than your average succulent! Raw aloe, straight from the leaf, is the best way to get all the benefits out of the super plant. This extraction method can be used for internal and external purposes. If you have ever gotten a sunburn, you know that soothing sunburnt skin is one of the most common ways to use aloe. But, there are some equally beneficial and slightly more unexpected ways to use this super plant that rank as high on the super foods list at blueberries and pomegranates. 

Ulcers

One of the greatest uses for aloe is to sooth burnt tissue, but this use is not for our skin alone. Aloe works the same on our internal tissue as it does externally. When digested, it aids in healing any burnt tissue of the esophagus, stomach, and intestines. The healing property along with it's cooling effect make it great for combating heartburn, acid reflux, and ulcers. Aloe also aids in long-term recovery of burnt tissue by increasing the rate of healing and the pH levels in the stomach. This means that burnt tissue from ulcers or acid reflux will heal faster and be less likely to occur since there is less acid to combat.

Digestion

The intense amino acid and enzyme cocktail in aloe vera does a great deal for regulating our digestive tract and keeping down the bad bacteria count in our intestines. Aloe has over 18 amino acids and 200 enzymes. Combine this with the high mineral and vitamin count and you have a winning combination. This winning combination also does a great deal for cleaning our digestive tract. These de-clogging and bacteria killing qualities make it easier for our bodies to absorb more nutrients and, well, keep everything in proper working order... I think you know what I mean...

Colitis

Colitis is a disease that can cause inflammation and bleeding in the large intestines. Most cases of colitis result in discomfort alone, but some cases lead to nutritional deficiencies that can cause that can cause anything from skin and eye problems to liver dysfunction and anemia- yikes. Aloe works against this in the same way it decreases acid levels and heals tissue in our stomach and esophagus. In a recent study at the University of Michigan, participants who drank aloe gel twice per day found improvements in the symptoms of colitis including lowered inflammation and regular bowl movements. These results were found after 4-6 weeks use.

Energy

One of the vitamins aloe is over-flowing with is vitamin B12, a natural energy booster that creates energy but does not have that pesky sugar crash. When it comes to energy, B12 is the best way to get it. There are far fewer side effects than any other energy source and our bodies actually need it for proper function! Way better than caffeine.

Thank goodness, there are some great energy drinks on the market that use only B12 as there energy source because of how great it works. If you are a big energy drink fan, I highly recommend finding some of these, if you are not into energy drink but an extra kick sounds heavenly, grab some aloe water and have a ball! By increasing your vitamin B12 intake, you will also be aiding your brain. That's right, vitamin B12 has also been found to increase brain function. A better brain and higher energy, yes please! 

Psoriasis

It is pretty amazing, but aloe helps more with psoriasis than topical steroid cremes. Studies have shown aloe to reduce PASI scores by 7.7 points. This is much higher than the 6.6 points found with tradition steroid cremes. Although the plant leaves are most effective, you can also buy 70% aloe cream in most drug stores.