Jump Start Your Energy

Jump Start Your Energy •Do you get tired between 2 and 5 pm? •Do you feel like you wake up tired? •Do you reach for sugary foods and caffeine to get you going? •Do you feel exhausted throughout the day?  YES!!?? It’s okay; you’re not alone. Millions of us suffer from fatigue (other than chronic fatigue disorder) on a daily basis. In today’s society we are expected to go, go, and go, fitting as many things into one day as possible. In this pamphlet you will find five easy steps for taking control of your health and fighting fatigue. (If you think you have a chronic illness, please seek professional guidance.)These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Jump Start Your Energy There are many theories out there on how, what and when to eat. Eat breakfast don't eat breakfast. Stop eating after 7pm. Eat a large lunch and small dinner. Truthfully, they are all right according to the individual. You will need to experiment and find what works for you. I do know that eating whole real food is key and in the right ratios; such as nuts, seeds, fruit, vegetables, grains while avoiding processed foods high in sugar, caffeine and preservatives. There are numerous health benefits to eating breakfast (i.e., breaking the fast). Fighting fatigue is one of them. Even if you wait an hour after rising before you eat, you will benefit throughout the day. Eating a breakfast that increases energy will define the rest of your day. Drinking a smoothie with protein, healthy fats, vegetables, fruit, and fiber will help boost your metabolism as well as balance your sugar levels. Ketogenetic Diet (One Theory) Eating high healthy fats, and low carbs...This teaches your body to use its reserved fat stored In your body. Eating six meals a day (One Theory) Many times we get fatigued because our blood sugar levels look like mountains in the horizon; it peaks and plummets throughout the day. You’ve heard of a “sugar high” and a “sugar coma,” right? Eating a well- balanced diet that includes protein, “healthy” fats, complex carbs, vegetables, fruits, and fiber throughout the day will help your body prevent those peaks and valleys, which, in turn, will increase energy. I don’t mean eating six Thanksgiving-type meals, but grazing throughout the day. For instance, for brunch have mixed fruit, seeds, and nuts; for lunch have salad with mixed greens, protein, and seeds; for a mid-day snack, have nuts, veggie sticks, and/or a smoothie; for dinner have protein, vegetables, and complex carbs; and before bed eat a light snack full of magnesium and potassium.These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or preventany disease.

Jump Start Your Energy Anemia: The number-one cause of fatigue in women. Therefore, eating iron-rich foods such as blackstrap molasses, spinach, squash, pumpkin seeds, egg yolks, and nuts (e.g., cashews, pine nuts, hazelnuts, peanuts, and almonds) is important. Reducing intake of sugary foods and caffeine: Sugary foods give us a quick high, causing the pancreas to get lazy, which in turn causes us to crave more sugary foods. It’s a vicious cycle. Studies have shown that sugar is more addicting than cocaine! Caffeine is a great pick-me-up, but it, too, has its drawbacks. Too much caffeine can affect your heart, as well as cause jitteriness, restlessness, and fatigue. If you are going to drink caffeine, get it from an organic source such as green tea, coffee, or chocolate. Water: Fatigue is a symptom of dehydration. Drinking half your body weight in ounces daily is recommended. For example, a 100-pound person should drink 50 ounces of water per day. If you feel thirsty, dehydration has already begun. Your body doesn’t know the difference between thirst and hunger. Eating prior to 8 pm is suggested. **See recipes and food suggestions in the back.These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Jump Start Your Energy Exercise: Doing some sort of physical activity on a routine basis is important for overall health, including fighting fatigue. Just going on a brisk walk will help. When you exercise, your body takes in more oxygen and increases its blood flow. Studies have also shown that exercise increases your “happy” hormone. Research suggests that healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue. Tip: Don’t have time to exercise? Crank the music up and dance. Dance is a fun way to move and get your daily dose of exercise.  These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Jump Start Your Energy Have Fun!: Laughter is the bodies best medicine. ü Relaxes the whole body – reduces stress, releases body tension, ü Protects the heart - improves the function of blood vessels and increases blood flow ü triggers the release of endorphins, the body’s natural feel- good chemicals. Endorphins promote an overall sense of well-being  ü Laughter helps you relax and recharge. It reduces stress and increases energy, enabling you to stay focused and accomplish more.These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Jump Start Your Energy Relax: Having time for yourself to just be. Remove all distractions including electronics, and phone. Take time to just enjoy the peace, the quiet. Focus on your breathing. Breath in deeply, breath out slowly. Let your mind be free. Take a relaxing bath with a nice bath salt soak. (recipe in back) The bath will help rid your body of toxins that are causing havoc in your body.These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Jump Start Your Energy Sleep: Getting enough sleep is the most important thing you can do. However, there is more to sleeping than meets the eye. While you sleep, your body is regenerating and repairing itself for the next day. The amount of sleep needed varies for each individual. The average is between 7.5 and 9 hours a night. Creating a ritual: We are habitual people at heart, so creating a bedtime ritual will send a signal to your body and mind that it is time to sleep.   Consistency: Going to bed and waking up at the same time, even on weekends, sets your internal sleep/wake clock. Within weeks of keeping a regular sleep/wake schedule, you will feel more alert than if you were keeping a variable sleep/wake routine. Not only will a stable rhythm of sleeping and waking improve the quality of your sleep, it will probably improve the quality of your life.   Try it for six weeks and see the difference it makes in your energy and alertness.   These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Jump Start Your Energy BONUS: Energy-boosting essential oils and supplements: On my journey to wellness, I discovered the amazing benefits of essential oils. They do not treat illnesses or disease, but they give your body the tools it needs to function properly. There are many essential oil companies out there; I personally use and represent Youngevity Essential Therapeutic Grade Oils. I strongly suggest that you research other companies before using essential oils topically and internally. Here are some energy-boosting oil suggestions.   My personal favorite: Rub a drop each of peppermint (not to be used by those with high blood pressure or children under 10) and sweet orange essential oil into the palm of your hand, then cover your mouth and nose with your hands (not touching your face), and breathe deeply. The peppermint reinvigorates your senses, while the sweet orange boosts your mood, creating a sense of alertness and energy.   I also use Rebound and/or Pollen Burst from Youngevity, both of which provide natural vitamins, minerals, and nutrients to give your body the necessary fuel to get through the day.   For more information, please contact me or visit http://vickimanuel.my90forlife.com/These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Jump Start Your Energy Thank you for reading “Jump Start Your Energy”. I hope you will be able to put these tips to good use. Remember, everyone is different; what works for some may not work for others. Please listen to your body for the answers.  These tips can be used for more than Jump Starting Your Energy. You may find that after implementing these tips, you reap other positive health benefits.   Be kind to yourself. Love your body as much as it loves you.These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.

Jump Start Your Energy Energy Packed RecipesPB ROUNDSingredients1/2 cup peanut butter1/3 cup honey1/2 teaspoon vanilla extract1/4 teaspoon ground cinnamon1 cup old-fashioned rolled oats1 cup crisp rice cereal1/4 cup sunflower seeds or chopped nuts1/4 cup chopped dried cranberries or mini chocolate chips• Blend together peanut butter, honey, vanilla extract and ground cinnamon until smooth.• Pour in oats, rice cereal, seeds and cranberries and mix until coated well.• Refrigerate for 1 hour and roll into one-inch balls.• Put into an airtight container and refrigerate for up to 2 weeks.Banana Kale Smoothie1 banana2 cups chopped kale1/2 cup coconut milk1 tablespoon chia seeds1 teaspoon cinnamonPlace all ingredients in blender, mix thoroughlyEnjoy!

Jump Start Your Energy Relaxing RecipesFood that relaxes• Almonds Cherries or Tart Cherry Juice Bananas Oatmeal Pumpkin seeds Sesame seeds WalnutsSautéed Apples (serves 1)1 whole apple cubed or sliced1/2 cup chopped walnuts1 tablespoon coconut oil ( I prefer grass-fed butter)1/4 teaspoon ground cinnamonDried cherries (optional)Sauté apples in 1 tablespoon of coconut oil under medium heat. Add 1/4teaspoon of ground cinnamon. Remove from heat, top with 1/2 cup walnuts.Serve.Raw Granola Bars (serves 12)3/4 cup dried cranberries1/2 dried apricots1/4 cup sliced almonds2 cups rolled oats1 1/4 cups organic crunchy peanut butter (unsweetened)1/2 cup chia seed3/4 cup coconut oilStir oats, peanut butter, chia seed, cranberries, apricots, and almonds togetherin a bowl; press into a 9x11-inch baking dish, using the back of a spatula topress into a flat layer.Refrigerate mixture at least 1 hour. Cut into 12 bars and store in refrigerator.*Best to prepare the night prior if you don’t have much time in the morning.

Jump Start Your Energy Iron Rich Foods • Mollusks – oysters, clams, scallops • Egg Yolks • Liver – Pork, Chicken, Turkey, Lamb, Beef • Squash and Pumpkin Seeds • Nuts (Cashew, Pine, Hazelnut, Peanut, Almond) • Beef and Lamb (Lean Tenderloin) • Beans and Pulses - White Beans, Lentils, Soybeans , Lentils, Kidney beans, • Garbanzo beans (Chickpeas), Lima beans, Navy, Black Beans (Frijoles Negros), • Pinto, and Black-eyed Peas • Whole Grains – Quinoa, Oatmeal, Rice, Bulgur, Buckwheat, Millet • Dark Leafy Greens - Spinach, Swiss Chard, Turnip Greens, Raw Kale, Raw Beet Greens • Dark Chocolate and Cacao/Cocoa Powder • Dried Fruit – prunes, raisins, apricots • Sardines • Artichokes • Molasses

Jump Start Your Energy Bath Salt Detox Recipe 1/4 cup Sea Salt or Himalayan Salt 1/4 cup Epsom Salt 1/4 cup Baking Soda Favorite essential oil if desired (my favorite 5 – 8 drops lavender) What to do: Dissolve Salt, epsom salt, and baking soda in boiling water in a quart size jar and set aside. Fill tub with warm/hot water Pour salt mixture in and add essential oils if using. Soak in bath for 30 minutes or as long as desired. Note that with any detox bath, you may feel tired or lightheaded when you get out. I don’t recommend doing this while home alone or before going somewhere in case you are tired or need help. This bath is great for soothing skin irritation, boosting magnesium levels and overall detoxing.

Join Us The Crazy Coffee Club is a virtual event that provide fun, tips and information on how to make small steps to a healthier lifestyle. We can grow old gracefully. For information on how you can join and to learn when the next meeting is please click the link below. https://www.facebook.com/CrazyC offeeClub/ Sample forOctober 2016 Classes

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Jump Start Your Energy Hi. I am Vicki Manuel a transformation coach and aromatherapist. I have spent the past 4 years following my passion; spreading the word that we can grow old gracefully. We can use natural techniques to prevent disease. My unique program guides men and women to their wellness goals by focusing on the whole being— mentally, physically, spiritually and environmentally. Certified Health Coach, Aromatherapist, Aromatherapy Jewelry Designer, Speaker My education: I studied under world renowned thinkers and game changers in the holistic world such as Joshua Rosenthal, Dr. Andrew Weil, Walter Willett MD, Joel Fuhrman MD, David Katz MD, Deepak Chopra, David Wolfe, John Douillard DC, Lynn Goldstein Ms, RD, CDN, Barry Sears PhD, Howard Lyman, and Bernie Siegel MD – just to name a few. Integrative Nutrition’s comprehensive curriculum covers over 150 dietary theories and combines counseling techniques with real-world business training. Its unique nutrition philosophy takes a holistic approach to wellness and encourages students to consider relationships, work, exercise, and spirituality as essential to building good health. Contact me: Vicki Manuel - 276-780-2982 vickim@embarqmail.com www.mile-stonewellness.com Facebook: https://www.facebook.com/Vicki.Mile.Stone Location: Via phone or in personThese statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent anydisease.