9 se­crets for all-day en­ergy

ex­perts re­veal the ev­ery­day health must-dos that help keep their well­be­ing hum­ming – we’re more than sure they’ll rev you up too!

Woman & Home - - Editor's Letter -

ex­perts re­veal their ev­ery­day health must-dos

1 Wake up to en­ergy wa­ter!

this is so su­per sim­ple… why haven’t we been do­ing it for ages? First thing, pour a glass of fil­tered wa­ter, squeeze in some fresh lemon ( just a lit­tle), maybe a sprig of mint or basil, and drink. The ben­e­fits? a diges­tion boost, an im­mu­nity hit, a bun­dle of potas­sium, B and

C vits, mag­ne­sium and an­tiox­i­dants.

Plus in­stant skin boost­ing healthy y hy­dra­tion and d an ef­fort­less s shot of en­ergy. Oh yes please!

2 Sip a new en­ergy tea!

No, don’t yawn at the idea of an­other herbal tea. Guayusa is the South Amer­i­can herb of the mo­ment and is poised to be re­ally BiG. Rich in an­tiox­i­dants, caf­feine and theo­bromine (the s stim­u­lant in cho­co­late), it prom­ises a clean non-jit­tery en­ergy fix

– just what us tired-all-the-time gals need. “Guayusa gives you a smooth and gen­tle lift,” says expert Linda el­liot. “You may not no­tice it hap­pen­ing at first, but sud­denly you will feel more alert, and that gen­tle caf­feine curve lasts for a longer time.” the tASte? Sweet and herby. “It has a taste all of its own that says, ‘I’m not just an­other herbal tea’,” says Linda. “You can add a lit­tle brown su­gar as a treat, and it will hap­pily carry dairy, soya or nut milks.” hOt tip It does have caf­feine (a brew featuring 2g will have 38mg of caf­feine, a nor­mal cof­fee will have 95mg); if sleep is a prob­lem, maybe avoid after 5pm.

Verdict? We are lov­ing the smooth taste and grassy smell – it’s our new drink for when we hit those en­ergy slump mo­ments. try Guayusa Ama­zon En­ergy Tea, £5.99 for 16 bags, or £6.99 for 75g loose tea, guayusateashop.co. Or in cap­sules: Guayusa Leaves by World Or­ganic, £20 for 90, vic­to­ri­a­health.com

3 Whizz a vi­tal­ity break­fast!

en­ergy smooth­ies are so last year, dar­ling, but smoothie bowls, now that’s an­other thing. natur­opath Rick Hay has a recipe with clout… Berry smoothie bowl “This is a turbo-charged treat,” says Rick, “with vi­ta­min C, Bs and iron. Dead easy to make and so good-look­ing.” Blend to­gether…

Half a cup each of rasp­ber­ries and blue­ber­ries – for an an­tiox­i­dant hit.

One small beet­root – for cir­cu­la­tion and mus­cle en­ergy

Half a ba­nana – for a potas­sium hit Half a cup of al­mond or hemp milk pour into a bowl and top with…

a hand­ful of gra­nola, the other half of the ba­nana, sliced, 1tsp en­er­gyrich chia seeds and some sliced straw­ber­ries… yum! For a big­ger en­ergy boost…. add a 1tsp maca pow­der – for en­ergy, or 1tsp goji berries for an­tiox­i­dants. Con­tact Rick Hay at rick­hay.co.uk

4 Love an en­ergy scrub!

What do you get when you mix touch, tex­ture and zesty smell? A bath­time en­ergy boost cour­tesy of a fab­u­lous scrub! “not only does this smell clean and fresh but it comes with a ton of skin health ben­e­fits,” says cre­ator and skin health expert Hanna Sil­li­toe, au­thor of Ra­di­ant: Recipes to heal your skin from within (Kyle Books).

Dead Sea Salt, Lemon and Rose­mary Scrub

500g fine Dead Sea salt, 5tbsp al­mond oil, zest of 1 and juice of 2 le­mons, 3 rose­mary sprigs.

Add the salt to a bowl. Stir in al­mond oil, lemon zest and juice.

Stir well and let it sit while you add the rose­mary. Add the leaves and stir well

Spoon into a seal­able glass jar.

Use a hand­ful as a scrub di­rectly onto un­bro­ken skin, 2-3 times a week, or add a scoop to a bath.

5 Fight that fa­tigue!

Us­ing a smart breath and squat combo. “it’s amaz­ing what breath­ing can do – bring­ing fresh en­ergy into the body and let­ting old en­ergy out,” en­thuses yoga expert emma hard­ing. here’s her ex­cel­lent re­viver…

The big en­ergy boost

This is a bril­liant booster when you need to find en­ergy fast. “I use it when I’m do­ing chores,” says emma. “It stops me reach­ing for that caf­feineloaded drink. Use it to switch your­self on in the morn­ing or mid-af­ter­noon.”

Start with the breath. Breathe in and out of the mouth – let the jaw drop open and re­lax the face… breathe in, fill­ing from the belly up, ex­pand­ing the ribs and chest. Feel the wide ex­panse of en­ergy com­ing into your lungs and body.

then re­lease the breath in a form of a sigh… you can make a sound or not, it’s up to you – just keep the breath com­ing in and out… re­ally be­ing aware of this en­ergy com­ing in. no­tice that you will feel bet­ter.

With feet hip-dis­tance apart, knees bent softly, back straight… bend the knees into a small squat, us­ing your arms and palms to reach down and then draw up the air, as you straighten the legs and tone the thighs and butt.

Bring the arms up over the body to your face and head… still breath­ing in and then breathe out, bring­ing the palms down the body, emp­ty­ing the breath – breath­ing out of the mouth… down into the shal­low squat.

Keep the gen­tle prac­tice go­ing… if you need to add a count to en­sure a full breath then use breath­ing in for 6 or 8 and breath­ing out for 6 or 8.

We tried it and it re­ally helps you re­fo­cus and re-en­er­gise when you hit that fa­tigue brick wall.

Emma Hard­ing teaches yoga in Es­sex. Con­tact em­mayoga@aol.com >>

6 Take a vi­tal­ity pow­der!

Ri­bose Pow­der to be pre­cise – some­thing to try if your en­ergy is way down. Phar­ma­cist Shabir Daya gave us the heads up on this supplement that’s sug­gested for those with heart con­cerns but can work well for the fa­tigued.

How much? One tea­spoon a day in juice or wa­ter and prefer­ably with a meal. “It can be used on an on­go­ing ba­sis for a month when you’re fa­tigued,” says Shabir.

TRy Virid­ian Nu­tri­tion

Qi-Ri­bose, £25.95 for 180g, vic­to­ri­a­health.com

7 Sniff sexy en­ergy!

Move over pre­dictable en­ergy-boost­ing pep­per­mint and eu­ca­lyp­tus es­sen­tial oils. We pre­fer girly ylang-ylang – heady, sexy and way be­yond pre­dictable.

Aro­mather­a­pist

Glenda Tay­lor agrees. “It’s not an en­er­giser per se, but it makes you feel stronger,” says

Glenda. “Best known as an aphro­disiac, it makes you feel alive and vi­tal – that’s a dif­fer­ent kind of en­ergy!” The trick is to keep that go­ing all day. Glenda has some thoughts…

Scent your hair – ylang-ylang is a great hair nour­isher and thick­ener so try this. “Put your reg­u­lar con­di­tioner in a saucer and mix in a cou­ple of drops of ylang-ylang, then work through hair and rinse. The fra­grance lingers so you get an en­ergy re­minder all day!”

Scent your skin – with an en­er­gis­ing per­fume you can make your­self. “Into an empty 10ml roller­ball, put 2 drops of ylang-ylang plus 3 drops of grape­fruit. Top up with jo­joba oil. Smells di­vine!” Find empty glass roller­balls on eBay or ama­zon.co.uk. Or­ganic Ylang Ylang Es­sen­tial Oil, £10.50 for 10ml, neal­syardreme­dies.com

8 En­er­gise your gut!

Ev­ery­one’s ob­sessed with their gut and that’s good. A happy gut means great im­mu­nity and bags of en­ergy. Keep­ing gut bac­te­ria in bal­ance is key and a great pro­bi­otic helps – but down­ing fer­mented foods is bet­ter and sauer­kraut is the num­ber one. “Where do I start about the ben­e­fits of sauer­kraut? It’s one of the most abun­dant food sources of pro­bi­otics,” says top nu­tri­tion­ist Eve Kalinik. “It’s easy to make and in­tro­duces tril­lions of ben­e­fi­cial bac­te­ria to the gut.” Here’s Eve’s so-easy recipe… Sauer­kraut “Kraut, as it’s af­fec­tion­ately known, is fer­mented cab­bage, which doesn’t sound all that ap­peal­ing,” says Eve. “But trust me, it can lift what could be just an­other bor­ing salad.”

Makes about 400g (one large jar)

1 medium cab­bage (white or red)

2tbsp min­eral-rich salt

1tbsp car­away seeds

½ red chilli, de­seeded and finely chopped (op­tional)

9 Rev up with adap­to­gens!

We don’t want to say we told you so, but we were talk­ing about the power of adap­to­gens long be­fore Gwyneth Pal­trow had them on her radar! If you’re stressed and fa­tigued, a smart one could eas­ily be your en­er­getic best friend.

What’s an adap­to­gen? “Liv­ing with stress can ex­haust us, leav­ing us lack­ing in en­ergy,” says re­search herbalist Mon­ica Wild. “Adap­to­gens help us adapt by mod­i­fy­ing our chem­i­cal re­sponse to stress, and help keep a healthy bal­ance in our body.”

Which one? There are a fair few – ash­wa­gandha, rho­di­ola rosea, maca and as­tra­galus, et al. “My favourite is eleuthero (AKA siberian gin­seng and no re­la­tion to the Asian kind) as 1 Shred the cab­bage into very thin strips, and place in a large bowl.

2 Add the salt and mas­sage un­til you get a mushy tex­ture – usu­ally 15-20 mins, un­til you get a pool of liq­uid in the bot­tom of the bowl. 3 Add the car­away seeds and chilli if us­ing. 4 Place the cab­bage in a large wide jar and pack down. Top with liq­uid from the bowl so that com­pletely cov­ers the cab­bage. (If there’s not enough, top with fil­tered wa­ter with a lit­tle salt.)

5 Cover the jar with a muslin cloth and a rub­ber band so the kraut can breathe. Press down ev­ery few hours, mak­ing sure the liq­uid cov­ers the cab­bage.

After 24 hours, cover with a lid and keep at room temp for 3-4 days min­i­mum. Your kraut should be ready to eat. Store in the fridge. CHECK ouT Eve Kalinik’s bril­liant new

book, Be Good to Your Gut (Pi­atkus), with

80 de­li­cious recipes. it helps the body to ‘nor­malise’ quickly with­out the side ef­fects of some other plants,” says Mon­ica.

What’s the deal? “Eluthero in­creases en­ergy, stamina and en­durance with­out feel­ing buzzy or speedy. You ex­pe­ri­ence less fa­tigue, a men­tal clar­ity and fo­cus and greater stamina. Plus, you don’t get the caf­feine come-down.” Best to take? “Ide­ally as a liq­uid herbal tinc­ture com­bined with other herbs tai­lored to your needs,” sug­gests Mon­ica. “Singly try tak­ing 1-3ml three times a day in wa­ter or juice.”

TRy Napiers Siberian Gin­seng Tinc­ture (Eleuthe­ro­coc­cus sen­ti­co­sus), £9 for 100ml; or Virid­ian Max­i­mum Po­tency Adap­to­gen Cap­sules, £24.95 for 90 caps, with Eleuthro in the mix, both at napiers.net w&h

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