Tag Archives: water the camels

Why You Need a Nap & a Vitamin {Water the Camels}

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This is an original drawing by a very talented budding artist ~ Dylan.
Thanks, Dylan, for giving me permission to use your artwork for my final “Water the Camels” post.

This is the final post in the “Water the Camels” series to increase energy. I hope you’ve found the action steps to be easy to implement and that you’ve seen a rise in your energy level. I have.

Perhaps the easiest and most impacting step for me has been to drink more water. I’ve started my mornings with a tall glass of iced water and been mindful through the day to refill my glass and drink up.

I’m going to finish this series with the “situation” that prompted me to begin the “Water the Camels” series in the first place – naps!

Nap Time

I don’t need scientific research to know that a nap does a body good, however, I also don’t want to feel that I desperately NEED a nap. A friend and I were talking about how we feel guilty if we take a nap. Why the guilt? Because naps are fine and dandy for little kids and papaws but let a grown up woman get “outed” for taking one and there’s a sense that she is either lazy or has too much leisure time. I say if you’ve got the chance to nap – nap.

Consider the benefits and change your thinking about taking a nap. Ordinarily I am not a napper. It’s just difficult for me to stop thinking long enough to relax for a nap (unless I’m sick). Also, I admit to feeling that dumb guilt thing if I head for my bed before bed time. However, I’m going to experiment in scheduling my day to take a short snooze a few times a week and see what happens energy wise.  I actually attempted one today but about the time I felt my body relax, Ted started barking like a crazy canine and that was that.

My sweet, brave son, Andrew & his pup, Ted.
This is one of my favorite pictures of my son. I miss him. Every minute.

I like what Michael Hyatt says about napping.

 ”People who take them are not lazy. They might just be the smartest, most productive people you know.”

Smart? Productive? Sign me up. (Click on the quote above to read his article, “5 Reasons Why You Should Take a Nap.”)

Call it a power nap. Call it a siesta! Naps rejuvenate. Naps assist your productivity. Naps make you smarter. And prettier. (I may have made that last one up.)

Watch this 2 minute video on why and how long you should nap. After watching the video, my mind is made up. Naps for everyone!

Vitamin B12

The last thing I want to add to this series is the importance of taking Vitamin B12. I take a sub-lingual B12 every time I remember. The problem is I don’t remember often enough. (I’m working on this, too.) B12 is easy to find and inexpensive. For the finer points on supplementing with Vitamin B12, I’m going to let Dr. OZ tell you all about it. He’s smart. He’s scientific. He likes to ask, “Fair enough?” He has a TV show.

So that’s it! Thanks for your interest, your comments and here’s to your ENERGY! (You can’t see me but I’m lifting a glass of water in a toast to you.)

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Good Carbs, Bad Carbs, Whatcha Gonna Do? {Water the Camels}

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photograph ~ Jill Sullivan

I was going to to call this guest post by my friend, Laurie, “How To Eat A Camel” but I thought that might be a little misleading. Then the theme song from COPS jumped into my head.

Good Carbs – Bad Carbs, whatcha gonna do? Whatcha gonna do when they come for you?

My friend, Laurie, is like a walking “wikipedia” when it comes to nutrition. And in fitness related news…she even lifts the BIG weights and I am so impressed! We meet together 2 – 3 times a month and last week I asked her if she would write a guest post for my “Water the Camels” series. Thanks, Laurie!

“Increase Your Energy Level with ‘Good’ Carbs”

What is a carbohydrate and how does it affect our energy levels?

To keep it simple I’m just going to cover the carbs that are grain-related. We could go over all the scientific stuff of what a carb is and how it acts in the body, but most importantly, we need a practical way of knowing the difference between a good carb and bad carb.

 Two Kinds of Carbs – simple carbs vs complex carbs

There are two types of carbs – simple and complex.

  • Simple carbs include foods that digest quickly.
  • Complex carbs are foods that digest slowly.

Why is it important that what we eat digests slowly? Because the more we learn about how our bodies work on an optimal level, the more we see how important it is to keep our blood sugar levels even.

Benefits of consuming complex carbs:

  • Our bodies work more efficiently.
  • We avoid the well-known lulls of low energy.
  • Diseases like diabetes don’t flourish from consistently uneven blood sugar levels.

How do we know if a food will digest slowly?

Look at the nutrition label and see how many grams of fiber it lists. If it says 1 or 2 grams per serving, that is not going to be a slow digesting food. 3-5 grams of fiber is a much better number. Yes, you should look at the ingredients list but a quick view of the fiber grams will make the grocery trip a lot shorter.

Another benefit of fiber is that it makes you feel full quicker so you won’t be tempted to eat as much of a lower fiber food.

Don’t be fooled by the calorie count. Just because something is lower in calories, doesn’t mean it is better for you. 

In most cases, the whole grain foods will be higher in calories but remember you’ll eat less and feel more satisfied, not to mention the better benefits that whole grains contain.

What to Eat

Start your day with a Protein Based Breakfast. That way you don’t get the mid-morning craving for more caffeine or sugary snack because your energy levels have dropped. For lunch, have carbs/grains but limit the serving so you won’t get the afternoon lulls. Why limit carbs/grains at dinner? Because carbs are a source of fuel and energy, we don’t expend enough energy in the evening or nighttime to burn it off.

Protein Based Breakfast

  • Eggs and Whole Wheat toast
  • Egg Frittata/Omelet (with plenty of veg)
  • Steel Cut Oats with almonds, walnuts and/or flaxseed
  • Protein powder shake with chia seeds (fiber)
  • Uncle Sam cereal with almond milk and fresh berries

Lunch (best time for whole grains)

  • Whole wheat pasta with lean meat
  • Chicken or beans and brown rice
  • Fish sandwich on whole wheat bread (Always adding a raw veggie salad)

Dinner (whole grains limited)

  • Lean meat, poultry, or fish with sides of vegetables and raw veggie salad

Snacks? Definitely…Here’s a great place to find good ones.

Quick Tips

  • Start by reading the fiber content of what you’ve been eating then give the higher fiber grains a shot.
  • Experiment with different breakfast choices and see if there is a difference in your energy levels.
  • Remember, you want to enjoy yourself after the meal as much as during the meal.

My friend, Laurie ~
Click on pic for another guest post by Laurie.

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Just Breathe – Deeply {Water the Camels}

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photograph – Jill Sullivan
Click on pic to visit Jill’s blog.

It happens quite often. I’m lost in thought, unloading the dishwasher, peeling potatoes for dinner, phone rings, dog hears an outside noise, dog barks, and barks, and barks and finally I notice I’m not breathing. I’m holding my breath.

When under stress, depressed, in a hurry or in pain, we often breathe shallowly or even forget to breathe. Of course we don’t forget for long, but you know what I mean.

 

“Not taking full, deep breaths to oxygenate your blood and not exhaling adequately to rid your body of carbon dioxide puts you in the fight-or-flight stress syndrome…”  ~ Jim Karas, author of The 7 Day Energy Surge

Energy Zapper

Shallow breathing

Energy Lifter

Deep breathing

Take a deep breath. Go ahead. I’ll wait.

Did your shoulders rise? They’re not supposed to.

Now try this:

“Find a comfortable, quiet place to sit or lie down. Start by observing your breath. First take a normal breath. Now try taking a slow, deep breath. The air coming in through your nose should move downward into your lower belly. Let your abdomen expand fully. Now breathe out through your mouth (or your nose, if that feels more natural). Alternate normal and deep breaths several times. Pay attention to how you feel when you inhale and exhale normally and when you breathe deeply. Shallow breathing often feels tense and constricted, while deep breathing produces relaxation.” (Harvard Health Publications)

As a singer I know the importance of correct breathing. While taking voice lessons in college (when I was a voice major and before I switched to Communications), I learned to expand my diaphragm, to control my breathing and hold those high notes!

Also, I notice that when I’m running, I naturally breathe more deeply. I have to! In conclusion friends, I breathe better when I sing or run. Sometimes I even sing when I run! I really do. It helps me memorize lyrics.

However, in between singing and running, I don’t always breathe so well. Though now I am making an effort to break the breath holding habit. I take notice when I’m holding my breath and take a minute to breathe deeply.

Sometimes I even do this:

Inhale and think, “I’m breathing in grace.”

Exhale and think, “I’m breathing out _________” (whatever stressful emotion applies.)

Here’s a good tip from Livestrong.com:

“If you forget where the air should come in and out, remember: Inhale by smelling the flowers and exhale by blowing out the candle.”

Links: “Simple Breathing Exercises” and an article on breathing exercises to calm down, and more “Breathing Exercises”

Refresh Your  Spirit

“Let everything that breathes praise the LORD! Praise the LORD!” (Psalm 150:6 NRSV)

You might like to try what I shared above as you take a minute to practice breathing deeply. As you inhale, think, “I’m breathing in grace.” As you exhaled, think, “I’m breathing out ________________.” When finished, use your next breath to praise the Lord.

© 2012 Melanie Dorsey

So how are you doing so far? Are you drinking more water each day? I am! Although first thing in the morning, I really want to go straight to the coffee but I’m persevering and drinking 8 oz. or more before my first cup of Italian Roast. How about those healthy snacks? I’m really enjoying my mid-morning apple. Don’t forget how important a consistent work-out plan is for so many benefits, including our energy focus.

“Water the Camels” Action Steps to Increase Energy

Action step #1 – Drink more water.

Action step #2 – Snack better for more energy. Apple for 1st snack, nuts for 2nd snack (or choose another energizing option)

Action step #3 – Work-out most days a week.

Action step #4 – Breathe!

One more action step and a guest post from my friend, Laurie, and that’s all folks!

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