11 WAYS TO INCREASE YOUR ENERGY

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1 11 WAYS TO INCREASE YOUR ENERGY and feel better now Jolene Park Healthy Discoveries

2 I m excited to share a couple of my favorite ways to increase your energy when you re depleted or feeling off kilter. I m a nutritionist, health coach, and a seeker of health in all areas of my life - just like you. I share resources from my experience, NOT my perfection. Many of my Healthy Discoveries are from falling down and having to hit the reset button in my own life many times over. I m in this with you. This is about adding healthy decisions and habits into your life, not taking something away. Read through theses tips, write down your answers to the questions that follow and then take action on one or two things. Stick with it for a least one week and notice the positive changes that occur. I d love to hear from you. me and let me know how it goes. jolene@healthydiscoveries.com Sincerely, Jolene Park Founder, Healthy Discoveries

3 WHAT HAVE YOU EATEN IN THE LAST 72 HOURS? It can take anywhere from 1-3 days to eliminate what you eat or drink today. What you eat (or don t eat) can dramatically affect your mood and energy levels. 1 Make your next meal a GREAT meal. Don t wait until tomorrow or next Monday to begin eating well. Choose a healthy fat, adequate protein, and appropriate carbohydrate. Sit down, enjoy and savor the healthy food you ve selected and prepared, then drink a big refreshing glass of water. Continue with this for each subsequent meal, even breakfast! You ll be back on track in no time.

4 WHAT DO YOU CURRENTLY WORRY ABOUT, WHAT STRESSES YOU OUT? Holding onto emotions can cause a number of physical symptoms. Learn to identify what you re feeling, because a troubled mind can cause troubles in the body. As the yogis say, don t let the issues build up in your tissues. 2 Set the timer on your phone for 10 minutes, grab a notebook and pen and start writing. Write the unsent letter to the person or situation that is causing you angst. Go for the jugular, get it all out on paper. Don t send it, or share it; this is for you. The simple act of expressing your thoughts and feelings about emotionally challenging experiences on paper is proven to speed your recovery and improve your mental and physical health. -James W. Pennebaker PhD

5 WHAT DO YOU DO FOR FUN? WHAT ARE YOUR HOBBIES? People who have positive outlets for pleasure and allow themselves healthy fun and laughter actually live longer and stay healthier. 3 Commit to doing something f u n t h i s w e e k. G o somewhere in your town/ city where you ve never been before. What hobby have you wanted to start but haven t taken the time t o d o? P h o t o g r a p h y, gardening, fly fishing, dancing, painting? There are hundreds to choose from. Pick one and follow through today!

6 IN THE LAST TWO NIGHTS, HOW MANY HOURS OF COMBINED SLEEP HAVE YOU RECEIVED? Sleep repairs and rebuilds the body, while lack of sleep increases stress hormones - which can cause weight gain, lowered immune function, premature aging, and decreased mental function. 4 The breath is said to be a natural tranquilizer to the nervous system and can help you fall asleep faster. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times.

7 HOW MANY TIMES HAVE YOU EXERCISED THIS WEEK? Exercise builds lean muscle, decreases body fat, improves cardiovascular, immune function and increases endorphins. 5 Go for a 20 minute walk right now. Seriously. Just do it! If it s dark outside or the weather is bad, walk around your house or inside the building you re currently in. You ll feel so much better. I promise!

8 BONUS TIP LIST THE PEOPLE IN YOUR LIFE WHO ENCOURAGE YOU, EXTEND A HELPING HAND, AND MAKE YOU FEEL UPBEAT AND FULL OF ENERGY AFTER SPENDING TIME WITH THEM. People who feel supported by others and feel like someone has their back tend to live longer. Cancer survivor groups are a great example of this. 6 Write down the names of three of the most supportive people in your life right now Send a handwritten note to each person you listed and tell them how much you appreciate them today.

9 DO YOU VOLUNTEER YOUR TIME OR GIVE MONEY TO AN ORGANIZATION ON A REGULAR BASIS? Helping others may be good for your immune system as well as your nervous system. 100 hours each year or two hours per week is the secret number, according to research. 7 As you move throughout your day, look for an opportunity to offer a helping hand or a random act of kindness to a stranger or someone you know. It doesn t have to cost anything. Just a smile or compliment can go a long way for you and the other person. Do someone a good turn, if you are found out, it will not count.

10 APPROXIMATELY HOW MUCH DO YOU OWE ON CREDIT CARDS, MEDICAL BILLS, LOANS, PAST TAXES, OTHER? People who are under financial stress tend to drink, smoke and eat more. They tend to get sick more often and lash out emotionally. Getting your financial house in order is good healthcare! 8 Do an audit of your financial life. Write down all your current balances and payments owed. Being accountable and honest about your money directly transfers to being accountable and honest about your overall physical and emotional health.

11 WHAT ARE YOUR GOALS AND CORE VALUES? Having a definite purpose/mission gives you a sense of choice and clarity. You are more effective, healthy, and empowered when you know where you have been and where you are going. 9 Watch Simon Sinek s Start With Why TED talk. Simon discusses a simple but powerful model to inspire action, starting with a golden circle and the question Why".

12 DO YOU PRAY, MEDITATE, OR COMMUNE IN SOME FORM WITH GOD/ THE UNIVERSE OR A POWER OUTSIDE OF YOURSELF? The research studies around the power of prayer cannot be ignored when seeking good health, but it doesn t have to be a particular religious practice. Having a sense of something bigger than you, something outside of you, is the common denominator. Give thanks! One of my favorite mentors, Rachel Remen M.D. recommends reviewing each day with these three questions as a way to stay connected to the wonder and awe of something outside of you. You can either write down your answers in a journal or share your answers in a conversation with loved ones. What inspired you today? 10 What surprised you today? What touched you today?

13 HOW IS YOUR WORK ENVIRONMENT? Our jobs take up a large percentage of our lives. Do you look forward to going to work? Or do you dread Mondays? Do you like other things besides pay day? Your work environment (and any environment that you spend a lot of time) can greatly enhance or diminish your health. 11 Read: Real Happiness at Work: Meditations For Accomplishment, Achievement, and Peace by Sharon Salzberg. A practical guide to improving work life through mindfulness, compassion, and ingenuity. Learn how to be more creative, organized, and accomplished in order to do better, more productive work.

14 THANK YOU I hope you enjoyed some of my favorite ways to increase your energy so you can feel better now. I m passionate about helping people find and use the Healthy Discoveries that work best in their lives. There are no absolutes or cookie cutter approaches to health, but there are foundational pieces to remember to use on a daily basis so you can feel strong, energized and calm even if your life is momentarily a little off kilter. For more information about how you c a n h i r e m e t o s p e a k a t y o u r organization or facilitate a class or workshop check out my website. I hope to hear from you very soon! Jolene Park Founder FACEBOOK TWITTER INSTAGRAM

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