Fatigue and mild depression have forever been my nemesis. Sometimes I have days where I just can’t get over the slump of exhaustion and I end up sleeping away precious time needed to get things done. This can be frustrating and feed into depressive patterns.

In an effort to be productive I have fallen prey to the energy drinks that advertize vitamin B combinations to energize me. I don’t think they make much of a difference either, unless they are loaded with caffeine in which case I walk around for a few hours feeling like I am on the verge of a panic attack and barking at everyone around me. Not good!

B12 shots were recommended by my Physician at one point which I did a few times but did not feel much of an effect at all.

Recently I took a friend of mine who doesn’t drive to her cardiologist who was talking with her about the many things he wanted her to do to address high blood pressure problems. Among the many things discussed was the importance of supplements. I have yet to find any medical specialist of my own who recommends supplements (other than B12 shots) as part of the overall treatment plan. I was impressed with his thorough approach to all that can be done to help my friend.

During the course of the appointment he talked with her about the importance of vitamin B3 or Niacin. He explained the importance of going to a reputable health food store and buying the liquid form of “non-flush” Niacin. Apparently any form of vitamin B that is sold in a pill form will not be absorbed into the body. Taking the stress buster B12 complex sold over the counter does not end up giving the body what it needs.

The liquid form of Niacin is meant to improve circulation. The Specialist also surmised that Niacin will help with fatigue and mild depression. It is important when taking liquid Niacin to do so under medical supervision as the levels of Niacin need to be carefully regulated. Toxic doses of Niacin as well as certain other supplements end up causing more harm than good.

I can not wait to see how my friend responds to the new doses of B3. Maybe I can get my Doctor to monitor me on some doses of Niacin as well? Have any of you had luck with the elusive B vitamin energy boost?

Trying to implement something that is meant to be health promoting into an extreme to drastically change your body type can end up doing more harm than good. People who over exert themselves without taking in the proper amount of calories can throw a wrench into the overall function of a healthy body. In addition if you choose to take in anabolic steroids to enhance your look and appeal faster than naturally intended, there is a high price to be paid in the long run. Compulsive exercise can be termed too much of a good thing. Moderate exercise without the need to be hyper controlling of weight or push through a training session against medical advice due to injury or illness is more ideal than being an extremist.

Begin with the end in mind when it comes to fitness. Don’t allow yourself to buy into short-term fad alternatives that sap adrenal systems and undermine health in the end. The key to feeling good and making the most of an exercise regiment is healthy balance.  Balance and enjoyment with exercise and nutrition should help you feel more energized and positive which is far more valuable than a number on the scale or a dress size goal that may be too unrealistic for your health goals.

Consider consulting with your doctor who can help you set realistic fitness goals with the whole body in mind. Doing your best to avoid over exertion that can create stress fractures, joint problems or back pain will keep you mobile and active more regularly. Cross training to avoid over stressing any certain part of your body also has great benefits. Swimming, cycling, hiking, yoga, walking, dancing, strength training or jogging are training options that can be suited to any intensity level.

Keep your options open and remember that exercise doesn’t need to be costly or complicated. Fitting a home based exercise routine that varies strength training and keeps things at your intensity level can be ideal for establishing consistency. Over time, you can establish a clear definition for what true fitness means to you. A balanced exercise program is unique to each individual. Do yourself a favor and ignore the skewed media messages about the idea that super skinny is beautiful or bulking up is attractive. Avoid over doing it on any level and welcome the balance of a healthy lifestyle that can sustain you for years to come.

announces updates on Twitter and Facebook accounts if wanted. This gadget has proven to be a great motivator and a realistic snap shot of his progress towards his long-term goals.
Shoes were another important component for success. My husband researched every form of shoe possible, even venturing into the barefoot running option with the Vibram http://www.vibramfivefingers.com/index.htm “gorilla foot” shoe that he still wears for comfort but not for running. He found that there was not enough support for his running style with that type of shoe. In the end he ended up with the opposite type of shoe, which he now runs in every time he trains. The shoe he chose is unlike ANY running shoe I have ever seen before. He wears Hoka trail running shoes, which he swears are the best shoes for running yet invented. http://hokaoneone-na.com/running_shoes.html#.
Now that he was outfitted with the two most important things for training he began to set reasonable goals to run regularly and he ran pretty consistently for a few years but had never run a race. Luckily he was invited to participate in a Ragnar Relay race by a close family member who knew he had been training and needed one more person to complete his team of 12 runners. http://ragnarrelay.com/about?gclid=CKvFw6-Nqa8CFQ6Ehwod5gIuWQ. This was quite a challenge for someone who had never ran in any race before. If you are not familiar with the Ragnar Relay Series it is a 200-mile relay race ran overnight with a team of 12 participants. Some people who are super athletes compete in this relay with only 6 team members while a handful of super elite athletes can finish the race with only 3 on a team.
My husband was asked to participate on the twelve-man team running a leg that totaled over 18 miles. Since the race is split up between all members and ran as a relay he had to run the total distance over three separate legs. Some of the miles stretched uphill and others were set up in the middle of the night or in the blazing heat on the asphalt. The gauntlet had been thrown down and my husband began to prepare for the challenge. Training takes on a whole new meaning when there are team members involved. He trained well so that no one else on his team would have to pick up the slack for his lack of preparation.
He quickly learned that the added miles on his workout routine took a new kind of toll on his body. His feet were giving him problems. He had such pain in his heel as he was training that he called me to come get him from his route because he could not walk. He dreaded the fact that it could be a stress fracture that would keep him from being able to run the race which was now only a few weeks away. Thankfully he was willing to visit a Physical Therapist who came highly recommended. The Physical Therapist was able to establish that there was no fracture, helped to treat him for tissue damage and strengthen all surrounded muscles through specific strength training exercises. The treatments were not covered by our insurance but they were a vital part of the investment he had already made into the race.
Sufficient knowledge, the right equipment and consistent training prepared my husband to successfully complete his first official race, making his team members proud by running faster than anyone expected. The race was the farthest he had ever ran before and he now had a new level of accomplishment to celebrate. What about you? Do you find it is easier to train when you set a date to be in a 5K or any other race and you have already paid for it? Or do you find that the pressure of a race causes you to overextend and injure yourself?

Exercise helps and what really put me into a more healthy state was the midday and morning drink I mix. I simply added frozen blueberries, frozen mangos, fresh spinach, cacao powder and water into a drink. The first time I tried this concoction I felt as if the circulation in my whole body had just been reset. I have been able to think better, feel stable and find energy to exercise much more often. In addition I have lost a lot of the cravings for the foods that used to tempt me several times a day. I have been off my anti anxiety medications and anti depressants now for almost a year and feel better than ever.

Sometimes I add other supplements as directed by my homeopath but my absolute staple for health has been the drink. I am not perfect with my diet and exercise but the adjustments I have made have been worth it! I also try to have goji berries in my cereal or cashews, sunflower seeds and other nuts handy to munch on. I find that Stevia sweetens most things just enough for me which has really helped me not to have such a spike in my blood sugar, which also hugely affected my moods. Acai I usually find in super concentrated juice form and cannot use it quickly enough, so I have not incorporated that as much as I would like yet.

I am learning to use lentils and quinoa in my soups and have found that adding some whey protein powder to the fruit shakes I mix helps me to feel full longer. There are so many Super Foods to try! If you need help implementing some in your diet, make sure to check out shop4diets – Your Diet Solution! I find that my family is not always on board with trying new things so adding improved nutrition where I can and being flexible with their willingness to take in what I wish they would is a balancing act. I figure that any improvement is worth the gain in health. We are all creatures of habit and it takes a while to turn the tide. Finding recipes that don’t end up in the trash or traded for junk food at school are precious. If you have any winning, super food recipes that your kids love please share them so we can all benefit!

For now I plan to head downstairs and blend all of my own super foods into a drink and maybe, eventually, I will develop the “super” mom power to create the perfect concoctions? Who knew food could be so complicated?

Breakfast is still the most important meal of the day. In order to properly manage your blood sugar and give your body the boost of energy it needs you cannot afford to skip breakfast. As a matter of fact what you eat for that first meal of the day will determine, to a large degree, your level of functionality for the day. Good choices for breakfast foods include those that are high in fiber as well as complex carbohydrates. Protein and good fats such as nuts or seeds are also good for breakfast. Don’t have time for a bowl of cereal? Try grabbing trail mix and an apple to start off your day or mixing some of your favorite

fruit with yogurt.  Breakfast doesn’t need to be complicated. It can be as simple as whole grain toast with a protein shake. Make a commitment to start your day right and see what a difference it makes.

When you wake up your blood sugar levels are already low so when you wait longer than an hour after waking up to eat then you are stressing the adrenal system in your body. If you just cannot eat right away when you wake up then carry a good snack with you in order to avoid getting too hungry and eating refined foods that spike your blood sugar and create complex problems with fatigue. When start to feel hungry choose a good protein or complex carbohydrate as mentioned before. It is good to plan to eat every few hours and incorporate the best food sources.

Another important component of good nutrition is to make sure that you stay well hydrated. For most people this requires a concerted effort. The effects of dehydration can also cause a decrease in energy levels. Needing hydration can also be confused with feeling hungry. Try carrying a water container with you and keep track of how many times a day you fill it. It also helps to eat room temperature water before you eat because it can significantly decrease your appetite and help with digestion.

It is easy to be tempted to turn to a large cup of coffee when you need a “pick me up” in the morning or mid afternoon. Did you know that coffee is something that wrecks havoc on your liver? Coffee also works against your efforts to hydrate. Do your best to reduce your intake of coffee or eliminate it all together. There are some useful alternatives like ginseng that can offer you a choice for increased mental sharpness, which is less harmful to your body.

Consider the importance of incorporating regular exercise to boost energy levels. Remember how simple it can be to plan to improve your health and nutrition by choosing simple, whole foods rather than anything packaged or refined. You body will thank you as you implement foods and habits that boost your metabolism, giving you more ability to accomplish all the good things in your life.