For me, having lots of energy has everything to do with what I’m putting into my body, how much rest I’m getting and how much I’m exercising. I’m a huge fan of exercising to energize ourselves – a simple and natural way to feel better without having to gulp down a double mocha latte , often followed by a whole lot of sugar. This is really about how we create optimal health for ourselves and in this case, less is more — less quick-fix trends, more getting back to basics and tuning into our bodies with simple forms of exercise.

Check out today’s audio tip where I talk about exactly how exercise helps fuel our energy levels and some simple things you can start doing.

Personally, I love a brisk walk outside or a yoga class to help me feel  totally energized. What about you, how do you get energized during the day and how does exercise help you?

I believe one of the simplest and most compelling actions we can take to improve our health is to invest in a pedometer, commit to wear it everyday and monitor our steps. Pedometers are inexpensive (you can buy them as cheaply as $5 and on up), easy to use and a great way to get into action.

In fact, research shows that walking is one the simplest and best methods of exercise – it’s easy on your joints, it doesn’t cost much, and almost anyone can do it.  And you can start at a pace that’s right for you and work up. Even if you start with 5 or 10 minutes, you can increase from there, in a moderate fashion. When it comes to weight loss, walking is the way to go and it without having an expensive gym membership. Not to mention the other health benefits you receive – more energy, it suppresses your appetite, you get to be outside in nature, and walking is totally meditative, just to name a few.

I use my pedometer everyday. And I don’t have one of those top of the line, fancy schmancy pedometers. I think I paid about $14 for it several months ago and has some pretty basic features.  But I love it because it’s a serious wake up call for me and reminds me of when I need to get more into action.

Case in point, yesterday I walked about 1000 steps all day. 1000…that is both ridiculous and pathetic! You probably know that we should walk about 10,000 steps each day, or roughly 5 miles. While that may seem like a lot, if you live in a city or do lots of walking for you job, it’s not at all out of the realm of possibility. But yesterday, I barely moved. Just so happened that all my appointments were on the phone and I worked from home. And because I happen to live in a relatively small place there’s just not a lot of space for walking (although that is so not a good excuse when I can step outside and walk!). And I had planned to go to the gym yesterday, but truth be told, I didn’t make it enough of a priority and I let my work get in the way.

But today is a whole other story. Wearing the pedometer and seeing how few steps I walked yesterday has motivated me to go to the gym today and get in sufficient amounts of cardio. In fact, I’m going at lunch time so there’s no temptation to not go. Will I make up for yesterday’s missed steps? Definitely not, but it’s all I needed to get my butt in gear and to stay active the rest of the week. As an aside, I will say that I feel a little better because last Saturday I walked to and from the farmer’s market with my husband Bruce and it was a good 5 miles. And I’m planning to do it again this Saturday too.

So the question I have for you is do you own a pedometer? If so, do you wear it regularly and how does it help you? If you don’t have one, what are you waiting for? And what will inspire you to get one? To give you some easy ideas, check out the website where I bought mine, there are tons to choose from and it’s really just a matter of choosing what features you’re looking for or go to your local sporting goods store and pick one up. But don’t go crazy, start simple, get walking and get in the mode of better health.

But there’s fun and adventure, not to mention tasty treats, in veering off the traditional breakfast path. I personally get tired of eating the same old things and benefit from variety. But I also try really hard to start my day with some mix of fruits and vegetables. Why? Well the latest research suggests that we should be getting anywhere from 7-13 servings of fruits and vegetables everyday. That’s no easy feat given the standard American diet!

Today’s a great example of mixing it up. I had a salad of fresh organic greens and half an avocado drizzled with a little olive oil and vinegar. A salad for breakfast? You got it! And guess what? It was delicious. The avocado contains heart healthy fat that’s so much better for us than say, cream cheese. And fat adds so much flavor so it tasted rich and creamy. So imagine, that alone was about 3 servings right there. And for a mid-morning snack, I had a small serving of mashed sweet potatoes that I cooked a few days ago. I just LOVE sweet potatoes and they’re full of complex carbohydrates for lasting energy. And you know what, this kept me satisfied until lunch.

 What do you eat for breakfast? Is it as healthy as possible? What can you add or change to create a healthy breakfast that gives you lasting energy? And how can you starting eating more fruits and vegetables? Share your thoughts here.

PS If you’re feeling stuck in the fruit and vegetable department, talk to me about a product I love and take everyday myself – Juice Plus, it’s raw, organic fruits and vegetables in a capsule form. Click here to check it out.

Check out this week’s audio tip on three things you can do to support yourself in detoxing your system. Believe it or not, this isn’t very complicated. In fact, I find doing a detox incredibly simple, because there are so many things I’m not eating during that period of time.  I actually spend less time in the kitchen and can prepare things in a snap. Tune in and you’ll hear my personal approach to detoxing and what works for me. It might give you some insights and inspiration about your own health.

Have some thoughts about doing a detox? Share them here.

All of these things are possible through the practice of yoga. Yoga originated in India and has been practiced for centuries. Simply put, yoga means “union.” It’s the intersection of mind, body and spirit and gives us the ability to tune into our bodies and improve our health.

What can yoga do for you? There are literally hundreds of benefits to yoga. It increases strength and flexibility and is especially helpful for people who suffer from arthritis. It’s immensely calming, reducing stress and anxiety and quieting the mind. Think you need caffeine to get energized? Think again! Through the practice of deep breathing, yoga naturally energizes you and helps to remove energy blocks in your body. In addition, it’s been linked to the prevention and cure of numerous disorders including heart problems, back pain, obesity, migraine headaches, and hypertension just to name a few. In essence, it’s great medicine to keep you healthy, vibrant and in optimal shape.

Read your local newspaper and you’ll probably find a variety of yoga classes and studios in your area. The truth is, there are numerous forms that you can practice. Some forms of yoga are more meditative and spiritual such as Hatha and Kundalini yoga, while others are more intense and athletic such as Power, Forrest and Vinyasa yoga. The key is to experiment and find the type of yoga that feels right for you. And if you can’t get to a class, experiment with a yoga DVD that you can do from the comfort of your own home.

Above all, try yoga and get started on the path to better, more vibrant health.

By the way, if you like what you hear, I’d be happy to speak to your group, live or virtually, on these or other topics!  Or, if you are looking for help with your own journey to optimal health, please contact me to find out more at wendy@healthy-endeavors.com. 

Happy listening!

Eating for Energy and Effectiveness – An Interview with Wendy Battles by Michelle Huse of Total Business Fitness

Here Wendy shares her secrets for “eating for optimal energy and effectiveness.” What are the best foods to power you through your day? How can you build healthy eating into your already busy life? Wendy answers these and other questions.

Running time: approximately 47 minutes. Listen right on your computer by clicking the play button, or save the MP3 to your computer or iPod by right-clicking and selecting “save target as.” Enjoy!

Oasis in the Overwhelm – An Interview with Wendy Battles by Michelle Huse of Total Business Fitness

As women business owners, we have a lot on our plates between running our businesses, families, households, and personal lives. Overwhelm is a frequent, if not continuous state, for most of us. However, there ARE things you can do to find islands of peace throughout your days and to refocus and rebalance your business and personal life. In this 1-hour class, Wendy shares some of her favorite tips and tools to help you manage and reduce your stress.  Based on the book, Oasis in the Overwhelm, by Millie Grenough.  (Wendy is a certified trainer and licensee of this material.)

Running time: approximately 58 minutes. Listen right on your computer by clicking the play button, or save the MP3 to your computer or iPod by right-clicking and selecting “save target as.” Enjoy!

Why do so many of us practice shallow breathing? It’s often not a conscious act and it can stem from the stressful lives that we lead. We’re all trying to do more with less resources, juggle multiple priorities, stay healthy, run a family and countless other things in life. It’s no wonder we’re regularly under pressure. When our bodies tense up, or we’re feeling fear or apprehension, it’s a common response to take short, shallow breaths.

But when we take full, deep breaths, we give our body a boost. Deep belly breaths help relieve tension, relax us and increase our energy. Imagine what would happen if you took a few minutes to breath deeply while preparing for a big presentation. Among other things, it will help you focus and concentrate. Deep breathing also helps to purify our blood, improve digestion and remove toxins from our system. Perhaps we need to start practicing what yogis have known for centuries: those who breathe deeply live longer.

What are some simple ways you can practice deeper breathing?

– Take a yoga or tai chi class. Both of these are gentle forms of exercise that focus on the breath.
– Meditate in the morning or evening.
– Take a few minutes during your day to sit in silence and quiet your mind. As you do, focus on your breathing.
– Limit distractions such as watching TV or listening to the radio so you can spend more time with yourself.
– Read one of my favorite books, Oasis in the Overwhelm: 60 Second Strategies for Balance in a Busy World, and learn simple strategies to calm down, relax and rejuvenate. 

(See Oasis in the Overwhelm – 60 Second Stress Management Strategies)

OK, now it’s up to you – what will you do to breath more deeply today?

Are you tired of too much stress and not enough balance in your life?

Do you struggle with poor eating habits and lack of energy?

Would you like to learn simple solutions to kick-start a healthier life?

Mubarakah Ibrahim, personal trainer extraordinaire and owner of Balance Fitness, and I (optimal health expert and founder of the Don’t Worry, Get Healthy System) are teaming up to help you get healthy!

Join us beginning Wednesday, October 24 for Healthy Living 101, an interactive, engaging and fun approach to getting healthy that will help you make lasting changes and feel healthier and more energized then ever before!

Classes are held at Balance Fitness in New Haven from 8:00-9:30 pm beginning on Wednesday, October 24. For more information, check out http://www.healthy-endeavors.com/join-now-for-the-next-healthy-living-101/

What is something you have never done before, or that you have wanted to do for a long time? Choose your own adventure: organizing a kayak trip, taking a dance class, doing some exotic travel or setting a goal for a new personal challenge. Or try something simple, like playing flashlight tag with your kids and neighbors or reading in the sunshine. Maybe it’s time to discover a new vegetable dish or to visit a new town, restaurant or beach.

Whatever adventure calls to you, use this summer to make it happen and enjoy the life you came here for. Increasing new experiences and excitement in your life can decrease your need for and dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun!

Although snacks are no substitute for loving your life, they can be great energy boosters, mood lifters and a healthy and fun way to keep your body fully nourished-as long as you use a little common sense. So many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. Make your own signature trail mix, have organic hot chocolate sweetened with agave nectar and almond milk, or munch on blue corn chips with hummus.

You can also try “upgrading.” If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or wholegrain crackers; if you are craving a candy bar, upgrade to a handful of nuts and dried fruit; instead of a cup of coffee upgrade to green tea; instead of ice cream, upgrade to applesauce with cinnamon. Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for many hours.

Snacking is something to look forward to, and there are a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.