Melissa TuckerPurica Ambassador Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors committed to providing you with healthy eating and training tips. Here Melissa provides some easily accessible steps to increase your energy throughout the day. Are you dragging your feet? Yawning by noontime? Is your first impulse to grab some sugar or caffeine, or maybe an energy bar or energy drink to find your second wind? If you rely daily on such ‘quick fix’ energy sources, you are going to find yourself feeling more drained and depleted than before, especially once their effects wear off. Steady energy requires a more balanced, long-term approach. Here are seven simple steps to help keep you fully charged throughout the week: Eat something every 3-4 hours to keep your blood sugar on an even keel; having three meals and two snacks or 5-6 mini meals per day. Have some lemon (aid): Sniffing certain scents like lemon oil has all kinds of mood benefits while drinking lemon water helps the liver produce glutathione, a regenerative antioxidant that supports detoxification which will certainly increase your energy. Drink plenty of water throughout your day! We are 70% water; if you dehydrate your body it will slow down to survive. Plenty of water is essential to keeping us going at the top of our game. Limit alcohol and junk food. If you want a sweet treat, have it with your meal, to prevent insulin spikes and over consumption. Walk: Experts say that increasing activity particularly walking, increases energy. A brisk 10-minute walk not only increases energy, but the effects can last up to two hours. I like walking because it’s accessible, easy to do, doesn’t need training or equipment and you can do it anywhere! Power nap: Research shows that information overload and pushing our brains too hard can zap energy. Studies found that a 60-minute “power nap” can reverse the mind-numbing effects of information overload and help you better retain what you have learned. Stretch and breathe: Get into the habit of doing a few daily stretches or join a yoga class to help alleviate stress-related disorders. Deep yoga breathing from the diaphragm gets the blood pumping and oxygenates your cells to improve your energy all day long. For more information, check out www.melissatucker.com or email Purica Ambassador Melissa Tucker at firstname.lastname@example.org. And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness *A note on vegan and vegetarian options: At Purica, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.