Environmental Alternatives

For most, it happens in the late afternoon, usually between lunch and 6ish: that feeling of sluggish, low-energy brain-deadness that makes you want to call it quits for the day. Since that's generally not an option, you reach for the next solution: the caffeine pick-me-up. Whether it's coffee or tea or a yerba mate, many of us are in the habit of using caffeine to prop ourselves up during the draggiest part of the day. Of course, some of us—and you know who you are—go one step further and combine refined sugar and caffeine. Nothing like a Frappucino® and double fudge mini-donut to shake things up. It's a slippery slope.

But what if you don't want to be a Coffee Achiever? Maybe it's getting in the way of sleep later that night. Or maybe you've done some research, weighed the pros and cons, and decided caffeine just isn't your thing. How to break the cycle? Here are 7 healthy ways to pull yourself through an afternoon.

1. Get 15 minutes of exercise. Researchers at the University of Georgia found overwhelming evidence that regular exercise plays a significant role in increasing energy levels and reducing fatigue. "A lot of times when people are fatigued, the last thing they want to do is exercise," said professor Patrick O'Connor, co-director of the UGA exercise psychology laboratory. "But if you're physically inactive and fatigued, being just a bit more active will help." Take a power walk, take a quick run, do 15 sun salutes. Walk up and down the office stairs for 15 minutes. Jump rope for 3 minutes, then walk. The more active you can be in these 15 minutes, the better. Activity increases circulation, and circulation transports oxygen throughout the body, which in turn boosts our energy level.
2. Start breathing deeply. Conscious breathing is, perhaps, the easiest way to energize your body and improve mental clarity, among many other benefits. Breathing deeply provides your body with the oxygen it needs to increase energy and alertness. Dr. Andrew Weil, who has written extensively on the restorative power of the breath, suggests "The Stimulating Breath" as an energy booster. (It's basically a mini-version of Kundalini yoga's "Breath of Fire.") Close your mouth, and breathe forcefully and rapidly in and out of your nose for 15 seconds, then breathe naturally. Alternately, you can sit up straight, on a ball if possible, roll your shoulders back and breathe deeply for 10 minutes, pausing on the inhale and then again on the exhale, as a way to simply become aware of your breath.
3. Eat some almonds. Here's the amazing thing about almonds: they're rich in protein and they contain magnesium, a mineral that helps convert sugar into energy. Magnesium also helps with immune support, restful sleep, stress relief and heightens mood. The almond is often considered a superfood because it's high in calcium and vitamin E with zero cholesterol. If you can't/won't eat almonds, try cashews, walnuts, or pecans. Nut butters are also a good way to mix up the textures, preferably unsalted. If almonds are too hard on your teeth, try soaking them in water overnight before you eat them. It softens them just enough.
4. Crank up the music. Listening to your favorite fast song gets you pumped up and gives you a quick burst of energy, right? The music works on several physiological levels. One, music can raise your endorphin level. Endorphins are the biochemicals produced by our brains that both relieve pain and increase our sense of happiness. They're the same chemicals responsible for "the runner's high," the euphoric feeling you get after a great workout. Two, music boosts your energy level by increasing blood flow. Researchers at the University of Maryland School of Medicine in Baltimore concluded that listening to your favorite music has a measurably positive effect on your cardiovascular system by expanding the inner lining of your blood vessels, which increases circulation.
5. Soak up the sun. Take a break and get out in the sunshine, even if it's only for 10 minutes. The sun is a great source of vitamin D, a nutrient that's essential for healthy bones and teeth, but research now suggests that vitamin D may help in preventing cancer, as well as regulating our moods, cognitive abilities, and energy levels. The sun also plays a huge role in our daily circadian rhythm, our body's natural 24-hour sleep/awake cycle. When this cycle is thrown out of balance, it often leads to sleep loss and stress, which in turn leads to increased caffeine use.
6. Take a power nap. Cornell psychology professor James Maas coined the term "power nap" in his 1997 book, Power Sleep. In it, he recommends the daytime nap as a healthy, even necessary activity—but only if you don't have trouble falling asleep at night. He also believes they are most effective when you take them at the same time every day, which is usually about 8 hours after you wake. Maas says 15 to 30 minutes is the optimal amount of time for a nap; any longer and you'll enter a deep sleep which can leave you feeling groggy. He also provides these nap tips:
   
   
   • Turn off the lights, close the door, and get rid of other distractions.
   • Lying down on a couch, or chair with your feet up, is ideal, but any position including head down on your desk will do.
   • Set an alarm, so you can nap worry-free.
7. Take a Scottish shower. It's what James Bond does, and look at the energy that guy has. In the Ian Fleming novels, Bond's showers start out hot but finish with icy cold invigorating water. Commonly known as the Scottish shower, the idea is that alternating between hot and cold water improves cardiovascular circulation, which leads to feeling energized. Beyond youthful vigor, practitioners of the Scottish shower claim it keeps them younger-looking, too. In addition, researchers at the Virginia Commonwealth University School of Medicine found that short cold showers might even help relieve depression. If you want to give it a try, it's simple: Spend four minutes in a hot shower, then slowly decrease the amount of hot water, until it's pure cold. Enjoy the chill for at least two minutes.

If caffeine is your habit, it will require a bit of effort to replace it with other ways to lively up yourself. But the first step is simply becoming aware of all the other effective options available to you. And now you know. Welcome to your new, jitter-free, energized, oxygen-rich world.

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Who doesn't love summer? Wearing bathing suits, playing Frisbee® at the beach, swimming on a warm August night, and the abundance of yummy fruits and veggies that grow during the summer months. There's truly nothing like the flavor of food that's ripe and ready to be eaten from your local farmers' market or, if you're lucky, from your own backyard. Not only does local, seasonal food taste better, but less time traveling from vine to plate means it maintains more vitamins, minerals, and phytonutrients.

Here's just some of the produce in season that'll keep you healthy and strong. That way, you can enjoy every last sunset and sunrise this summer.

1. Melons. Melons are a summer superfood. They're great, low-calorie snacks that give you a nice, fresh pick-me-up. Melons are full of water; in fact, watermelon in particular gets 92 percent of its weight from water, and its cousins, cantaloupe and honeydew, don't fall far behind. You might notice most of the fruits and veggies that bloom in summer are a great source of water, which of course is Mother Nature taking care of us in the hot, sweaty summer months. Melons do a great job at filling your tummy as well. Full tummy but hot body sounds like a perfect combination for swimsuit season, right?
2. Cucumber. Most of us could use a bit more fiber in our diets. The secret is to also up your water intake, so your food can move freely through your system. Cucumbers have the perfect balance of the two. This veggie is great for those summer months when you get all hot and sweaty. Cucumbers are a tasty, convenient snack food and a refreshing pick-me-up to your salads, sandwiches, and even water.
3. Avocado. This summer fruit often gets a bad rep for its fat content. Too bad, because it's good fat, if eaten in moderation. Fresh, ripe avocados contain non-oxidized monounsaturated and polyunsaturated fats, which can lower blood pressure, according to the American Heart Association. Why do we love this summer fruit particularly in the sunbathing season? It does a great job at filling up your tummy due to its high fat content, so you're not quite as vulnerable to those naughty snacks that keep you begging for more. There's also research that suggests avocados can reverse the aging process by providing plenty of vitamin E to heal damaged skin.
4. Corn. You can buy this summer BBQ staple year-round, but it really tastes the best and is most cost effective during the summer months because, you guessed, it's in season. It contains a bunch of digestive enzymes that will help metabolize your food once it hits your intestines. Corn is high in antioxidants, which keep your immune system healthy. (Who wants to be sick in the summer?) It is a fantastic source of fiber, and it contains lutein and zeaxanthin, which help protect you from the sun's harmful rays. So throw some corn on the barbie. It's good for you.
5. Lemons. Lemon trees are in bloom year-round, so they aren't actually considered a seasonal fruit. But I always think of the summer days when my sis and I would squeeze a bunch of lemon juice in our hair before we went surfing, so our hair would get lighter. Like cucumber, lemons are a great way to spice up your water. Doing this makes for a natural system cleanser that aids digestion (warding off heartburn and gas) and stimulates your liver, according to many holistic practitioners. Furthermore, when you squeeze a little lemon in your water, you tend to drink more, which is always good. Lemons are also a great exfoliant, which is super helpful for those summer days when you start to look like a lizard shedding its skin from all that baking in the sun. Finally, it can also work as a teeth whitener to make your teeth even whiter against your tan skin for a stunning smile. So when life gives you lemons, sure, you could make lemonade, but why not stay away from all that refined sugar? Instead, make hair lightener, teeth whitener, exfoliant, and yummy water.
6. Green beans. These crunchy, scrumptious little veggies are great raw for a summer snack. They also taste amazing grilled with garlic and lemon, and are so incredibly good for you. They're rich in manganese, a nutrient that helps in the metabolism of carbohydrates. Manganese also metabolizes vitamin E, which fights against the signs of aging (an inevitable occurrence that increases when you're exposed to too much sun). This means green beans should be on your grocery list this summer to help keep your skin beautiful and your body fit.
7. Peppers. Peppers have more flavors and are less expensive during the summer months when they're in abundance. Peppers add vivacious color and flavor to your summer meals and contain a plethora of nutrients. The sweeter bell peppers (red and yellow) are packed with vitamin A, which keeps your skin nice and strong while incidentally fighting off infection. Hot peppers like habaneros, jalapenos, serranos, cayenne, and chipotle peppers are low in calories and have the much-desired benefit of being metabolism-enhancing fat burners. Don't blaze off your taste buds trying to shed pounds, but do add a little heat to your summer plates to help kick-start the pound-shedding process.
8. Tomatoes. These easy-to-grow backyard buddies contain many nutrients that serve as allies against summer's negative attributes. Tomatoes contain lycopene, which is found to be effective in fighting the signs of aging due to ultraviolet light. So when you cut up a nice, juicy tomato and toss it in your salad, you are actually increasing your chances of keeping the youthful sheen that sun exposure can take away. Lycopene also helps fight against cancer. Tomatoes contain vitamins A and C as well as beta-carotene, which are heavy hitters in the war against free radicals that cause cell damage.
9. Cherries. If life were really just a bowl of cherries, it would be one blissful life. Why? Because cherries contain some pretty awesome nutrients. For starters, they contain melatonin, a natural hormone produced in our brain's pineal gland that is known to slow the aging process. Increasing your melatonin levels can offer the benefit of a beautiful night's rest, as well as acting as a pain reliever. Cherries also contain antioxidants (a trend in summer produce, apparently). A 1999 study at Michigan State University found that the antioxidant activity of tart black cherries is greater than plain ol' vitamin E. That's certainly not the pits.
10. Peaches. Have you ever compared a peach in the winter and a peach in the summer? If you have, you know how obvious it is that this is indeed a summer fruit. Peaches contain many nutrients that your body needs to stay vital and strong, including vitamins A and C, as well as other antioxidants and fiber. Like corn, peaches also contain lutein and zeaxanthin, which protect your eyes from sun damage.

So don't starve yourself of delectable food this season. Summer offers a wide variety of fruits and vegetables packed with nutrients to make you as beautiful as you can be. Take advantage of the season. It won't be here forever.

Resource:

• American Heart Association: www.heart.org
• Yu Wen Li, Zhao Ya Ping, Xue Zheng, Wang Da Pu (Shanghai Jiao Tong University); Study on Synergistic Effect of Two Antioxidants and Its Anti-ageing Properties [J]; China Oils and Fats; 2002
• Haibo Wang, Muraleedharan G. Nair, Gale M. Strasburg, Yu-Chen Chang, Alden M. Booren, J. Ian Gray, and David L. DeWitt. Antioxidant and Antiinflammatory Activities of Anthocyanins and Their Aglycon, Cyanidin, from Tart Cherries. Journal of Natural Products 1999, 62 (2), pp 294-2