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!
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 firstname.lastname@example.org >>
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.
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