How to Perk Yourself Up in the Morning Without Coffee
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You’ll rise and shine with these energy-boosting alternatives
To help you perk up in the morning without that cup of coffee, we compiled a list of energy-boosting foods and drinks that will definitely keep you alert and happy.
To help you perk up in the morning without that cup of coffee, we compiled a list of energy-boosting foods and drinks that will definitely keep you alert and happy.
“Almonds have vitamin E, magnesium, and protein to help sustain your energy reserves throughout the day.”
- Shane Allen
“Apples are low-glycemic, so their natural sugars are less likely to cause a spike and crash of your blood sugar, helping you to maintain consistent energy without feeling like you need a nap by 11 a.m.”
- Shane Allen
“The unrefined carbs in bananas give your body sugar for immediate energy use. Their fiber also helps with a more sustained release of energy over the next few hours. With bananas, you avoid the crash associated with caffeine. For these reasons, they are often consumed by athletes for energy. In addition, bananas supply you with 25 percent of your daily recommended intake of vitamin B6, which helps the body convert food into energy.”
- Danielle Hamo, registered dietitian and licensed nutritionist
“I love to use chia seeds for energy in the morning — throw a couple teaspoons into your smoothie, and they will give you lasting energy for hours. The omega 3s help to boost your mood and reduce inflammation, and the unique fiber helps to keep you hydrated, fills you up, and supports digestion and energy! A green juice is another great source of energy — I like to toss in chia seeds or some avocado oil — because the fat helps to keep your blood sugar level and supports longer lasting energy. Plus, it’s needed for absorption of fat-soluble vitamins.”
- Sara Vance, certified nutritionist and author of The Perfect Metabolism Plan
“I love to add a teaspoon of coconut oil to a smoothie. Coconut oil is a medium-chain fatty acid, so it is more easily converted to energy. That also means it is less likely to get stored as fat. It is a good fat for before a workout, because it is easier to digest: it doesn't require bile for digestion.”
- Sara Vance
“Protein is your best source of energy, and eggs are packed with it. Protein helps build muscle. Muscle helps maintain a healthy metabolism, which means more energy for you!”
- Shane Allen
"One of the best wellness investments I ever made for myself was a professional-quality citrus juicer. Orange juice isn't just more delicious when freshly squeezed: it’s also more nutritious, and will perk you up almost instantly. This may not seem exotic, but trust me — freshly squeezed OJ is a completely different experience than store-bought cartons. The juice is beautiful, pure energy."
- Chris Kilham, The Medicine Hunter
Sriracha or Salsa
“A bit of salsa or sriracha not only adds a delicious kick to eggs: it also helps dilate your blood vessels, which helps get you going.”
- Katy Bloxsom, registered dietitian
"To gain energy, you should eat a lot of raw produce. Raw fruits and vegetables that are loaded with nutrients, water, and 'live energy' are the most helpful. Try starting your day out with a nutritious green smoothie. Also, supplementing raw fruits and veggies with enzymes will also free up some of the body's energy usually used for digesting. Raw, unfiltered, and non-heat-treated oils, like the kind in raw nuts and seeds, are a more portable energy-boosting food snack that makes a great breakfast pick-me-up when you’re on the go. Protein smoothies made with fast-digesting pea protein are also a good energy source. Add extra greens to the smoothie for even more energy benefits!”
- Ana Goldseker, director of nutrition for Nava Health and Vitality Center
“Water helps increase oxygen levels in the body. Your body is mostly made of water, and any level of dehydration will slow you down. Staying hydrated throughout means you’ll be more alert, so start your day with two glasses to get you going. Remember: When you wake up, you've basically fasted all night.”
- Shane Allen
How to Perk Yourself Up in the Morning Without Coffee - Recipes
Some days, I am just downright sleepy. Maybe it's the late night writing, constant travel, or my busy social schedule in New York. But every so often, even with a good night's sleep, I get to the middle of my day and I just feel ready for a nap. I find myself dozing off at the computer mid- Z z z. oh, sorry.
I suppose I could have coffee or an energy drink, but the caffeine makes me moody and just postpones my crash until later. Then I really feel like a snoozer. Well, whether or not you believe caffeine is healthy, there's no need to ride the stimulant roller coaster. Here are a dozen surefire, natural ways I have found to wake up and feel revitalized.
1. Go Outside
All those florescent lights, computer screens, and conditioned air can take their toll. Go and spend 15 minutes walking around outside. Rain or shine, cold or hot, the fresh air and change of scenery will help you break the monotony of a sterile environment.
2. Get Physical
People might think you strange to start exercising in the middle of the office, but elevating that heartbeat will pump some oxygen through your body and right to your brain. Try jumping jacks, skipping rope or a little yoga. You can even go run up and down the office stairs. Just go until you break a little sweat.
3. Be a Brainiac
If you can't stimulate your body, stimulate your brain. Try a crossword or play Sudoku. Better yet, grab a co-worker for a quick bout of Battleship so you get those competitive juices flowing.
4. Just Chill
Give yourself a brisk awakening. Try drinking super-cold ice water add lemon. The more you drink the better. Splash a little on your face. You can also put ice against your wrists and temples, or suck on an ice cube.
5. Chow Down
A little mastication can actually wake you up, so have a snack. Avoid a heavy, carb-filled, sugary snack. Instead, choose an aromatic protein and a fruit. Try spicy beef jerky and some cucumbers with chili powder, or watermelon with a little cayenne pepper.
6. Pump Some Adrenaline
Nothing like a good fright to keep you alert and attentive. Watch some horror or action movie trailers to give you a nerve-shattering boost.
7. Move That Body
Perhaps the position in which you are sitting is a bit too relaxed. Reposition your chair. You can change it, sit in it backwards, cross your legs in the seat, or just remove it and stand up while you work.
8. Oil It Up
Keep a lotion or essential oil on your desk. Make sure it has a strong, bright scent like citrus, peppermint, or jasmine. Rub it on your hands and temples. If it's real strong, put a little on your upper lip to awaken your senses and keep it from disturbing your neighbors. Stay away from lavender, though it's known to make you sleepy.
9. Dance! Dance! Dance!
Put on your headphones, punch up your favorite dance tunes and dance hard for five to 10 minutes. Sure some people may laugh at you, but the embarrassment will also help you wake up.
10. Make 'em Laugh!
Grab a co-worker and trade jokes for five minutes. The laughter releases endorphins and will get your body moving. If you don't know any jokes, watch some funny videos to get things going.
11. Go Online Shopping
The rush of buying something new is always good for a perk up. Make an early birthday or Xmas list, or better yet, buy someone you like a gift. Thinking about doing something nice for someone else is sure to get your blood flowing.
12. Call Your Mom
It sounds strange, but a conversation with your mother is bound to wake you up. Possibly it's the deep emotional connection to the woman who woke you for years. Regardless of your current relationship, either the stress or the charm of calling her will get you going. Besides, she probably thinks you don't call her enough anyway, so it couldn't hurt.
If these tips aren't doing the job, perhaps it's not sleep you lack but just more energy for your day. In that case, here are 10 ways to supercharge your energy at work.
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How To Make Coffee When The Power Is Out
I’m sitting here this morning writing this blog post with a large cup of hot coffee in my hand and being very grateful that we have power after Hurricane Irma. We got lucky, but during last year’s hurricane Matthew, we were out for almost a week and being able to make coffee went a long way towards creating a small bit of normalcy, not to mention keeping the caffeine withdrawals at bay.
With so many people in Florida and big parts of the South East in general without power this morning, I thought I’d share a couple of different ways for making coffee when the power is out in hopes that it helps someone out there. Of course this will come in handy in any power outage situation, or even when you’re out camping.
Planning Ahead For A Power Outage … So You Can Have Your Cup Of Coffee
If you know there’s a chance that you’ll be out of power for a while ahead of time (like we did with these last two hurricanes), you have a lot more options and you can prepare ahead of time.
One of the easiest things to do is to brew a pot or two of coffee and then refrigerating and/or freezing it. When the power goes out and you’re ready for a cup of coffee you can either add some milk and drink it as an iced coffee, or heat it up on the grill or camping stove. Take a look at the water heating options below. It’s much easier to warm up some coffee that’s already made than starting from scratch with boiling water.
Using a thermos is a great short term solution as well. Brew up some coffee, pour it in a good thermos and you’ll still have hot coffee a few hours later. Even if you end up out of power longer and the coffee sits in the thermos overnight, it will be a welcome lukewarm addition to your morning.
A third option is to keep a jar of instant coffee around “just in case”. You can stir it into warm or hot water (see below), or even dissolve it in room temperature or cold water or milk for a quick iced coffee.
Think about what options will work for you and stock your cabinet accordingly.
Different Ways To Heat Water To Make Coffee Without Power
Our most prized possession (next to plenty of flashlights) in a power outage is our little camping stove. It’s a quick way to heat and even boil some water when the power is out. We keep it on hand and use it on the covered porch (always use a stove like this outside) whenever the power stays out for a longer period of time. You can use any small stainless steal pot with it and either heat up water, or warm up previously brewed coffee.
You can even heat water and then slowly pour it over your coffee grounds and filter in your regular coffee maker. Other options are to use a french press, or dumping ground coffee into the hot water and straining it through a coffee filter or cloth when it’s done brewing.
Another option is to fire up the old gas or charcoal grill and heating water in a pot on it. Use an old pot for this purpose or sacrifice one of your regular ones, replacing it as needed after the storm or power outage. If you don’t have a grill, create a small fire pit outside and heat the water in a pot next to the fire. You can set it on a brick or rock to create a stable surface for your heating water. Always be careful when dealing with boiling water and open flames.
You can even create a simple little stove big enough to boil a bit of water out of an empty soup can and some sticks and twigs to fuel it. Pour the soup in your pot and then use the can to build the stove to heat your soup or coffee water.
If All Else Fails – Coldbrew Your Coffee
Last but not least, let’s talk about coldbrew. It’s all the rage at the local coffee houses. Why not give it a try when the power is out. Fair warning… this takes a lot of time so get it started as soon as possible to make sure you can enjoy your cup of coffee.
This works best with coarsely ground coffee, but work with what you’ve got. Grab a jar, bowl, pitcher, or even your french press and fill it with coffee and water in a 1 to 8 ratio. Cover and let it sit for up to 24 hours. Strain it through a coffee filter, a strainer lined with a filter, some cloth, or even a a clean piece of fabric like a t-shirt and enjoy. Like the previously brewed or instant coffee, you can heat this up on the grill, camping stove, fire, or solar oven as outlined above.
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21 Ways to Beat the Afternoon Slump
Most of us have been there: a super productive morning finishing projects, working toward inbox zero, and fighting the urge to tweet at co-workers. (Just us?) Then the clock strikes 2:00 and you might as well pull down the shades, throw on pajamas, and hop into bed.
It’s completely normal to feel super tired once the afternoon rolls around. Circadian rhythms, which affect your sleep patterns, may be to blame for the midday slump.
In fact, your “sleep signals” peak at night and during the afternoon (right around 2 p.m.), which may explain why you want to grab an afternoon catnap.
Other factors, like what you eat, your hydration level, and how much time you spend staring at a screen, can also affect your energy level.
Think it’s time to curl up in your cubicle? Here are some ways to fight that fatigue as soon as it strikes.
1. Work out
A midday trip to the gym may not only wake you up but also boost productivity. According to a 2011 study, getting in a workout during the workday could improve your productivity once you’re back at your desk. von Thiele Schwarz U, et al. (2011). Employee self-rated productivity and objective organizational production levels: Effects of worksite health interventions involving reduced work hours and physical exercise. DOI: 10.1097/JOM.0b013e31822589c2
Do some light aerobic exercise or strength training before getting back to your work pile. Don’t have time to hit the gym? Try these deskercises to work out at work.
2. Stretch it out
Feelin’ stiff? Stretching sends a surge of blood and nutrients through your body, providing a quick energy boost. If there’s no stretching station in sight, try these desk stretches to keep your muscles loose.
3. Move around
Changing your environment can help boost your energy. Try to sit near a window or under a bright white light, which will alert your brain that it’s time to wake up. Lok R, et al. (2018). Light, alertness, and alerting effects of white light: A literature overview. DOI: 10.1177/0748730418796443
Or take a break and get outside — a 2010 study found that spending just 20 minutes in nature could boost people’s feelings of vitality. Ryan RM, et al. (2010). Vitalizing effects of being outdoors and in nature. DOI: 10.1016/j.jenvp.2009.10.009
4. Try a walking meeting
Take that meeting to the streets and discuss what you would in the office outdoors. Here at Greatist, we love doing laps around the neighborhood for some fresh air!
5. Stand up
If you spend most of the workday on your rear, please stand up. Staying on your feet helps you focus, and it might even prolong your life. Get a standing desk and work away! Vallance JK, et al. (2018). Evaluating the evidence on sitting, smoking, and health: Is sitting really the new smoking? DOI: 10.2105/AJPH.2018.304649
5 Easy Ways To Wake Up Without Coffee
There's no time of year we love to sleep in more than winter. Colder temps, shorter days, and a later sunrise make it all too tempting to stay in bed and put off the start of your day.
You may notice yourself relying on coffee more than ever to shake off the morning grogginess. Yet you still may find yourself feeling lethargic. In fact an estimated 54 percent of American adults drink at least a cup of coffee a day. And get this -- a survey of over 7,000 adults by Le Meridien Hotels found more people would choose coffee over sex first thing in the morning!
While we can't deny we love the soothing, crisp aroma, and get the bulk of our antioxidants from our daily java jolt, the caffeine could actually be making you feel pretty lousy. Though caffeine serves up an initial dose of alertness, too much caffeine can cause sleep disturbances, irritability, and even anxiety. So if you're on the hunt for something to perk you up without causing jitters or if you need to cut your costly Starbucks habit, here are some quick, easy ways to wake up without the coffee.
Oddly enough, the root of dandelions, usually scoffed at as a weed, tastes really similar to coffee, which makes it perfect for those who really go in for the flavor of coffee. Either dig some up in the yard and use the fresh roots (Why not?), or official bags of dandelion root tea are available at health food shops. Then, check out this dandelion latte.
Moving away from hot drinks for a second, most of us have heard of kombucha by now, and in addition to offering all those great probiotic benefits fermentation provides, kombucha is also great for waking up. It’s often made with black tea, for some caffeine, and as we know, it aids us with digestion, something that gets our motors running in the morning.
7 Ways to Boost Your Energy without Caffeine
You don&rsquot need another cup of Joe to make it through 2:30 p.m.
No offense to Joe, but mainlining caffeine isn&rsquot the only way to perk up. Try these natural, science-backed methods to rise and shine when your fourth cup isn&rsquot cutting it&mdashor if you just want to try a chemical-free high.
Belting out your favorite song gives you a lift, according to a study in the Journal of Music Therapy. Researchers measured people&rsquos arousal levels after singing along or just listening to one song and found that the subjects felt more energetic after crooning. Hitting those high notes requires some effort, triggering a stress response that gives you a boost, the researchers say. Too shy to sing? Tapping along to a song can have the same effect.
Eat more spinach: B vitamins, found in leafy greens, help your body convert the nutrients you eat into energy, says Danielle Omar, M.S., R.D.N., a dietitian based in Washington, D.C. Chowing down on a salad won&rsquot amp you up immediately, Omar says, but getting enough B vitamins on a daily basis can help prevent fatigue. Try working one of the greens-packed shakes on this list of 20 Healthy Smoothie Recipes into your daily rotation.
Just 15 minutes in the sun may help you feel less sluggish, according to a recent Dutch study. Researchers found that people who saw more daylight felt less fatigued than those who spent more time in the dark. When your eyes are exposed to natural light, they send a signal to the areas of your brain responsible for alertness, the researchers say. Simply leaving your blinds open or stepping outside may wake you up, too.
A short walk can ward off drowsiness, says Chris Repka, Ph.D., a professor of fitness wellness at Northern Arizona University. The physical activity boosts your heart rate, metabolism, and blood flow, he explains. March down to your coworker&rsquos office instead of picking up the phone, take the stairs to your team meeting, or head outside for a longer stroll if you have the time, Repka says. (Bonus: Walking is also The Easiest Way to Kill a Sugar Craving.)
Gum can boost your alertness, attention span, and mood, a recent British study finds. Chewing triggers an increase in your heart rate and cortisol levels, which are both linked to energy, the researchers say. Opt for peppermint flavor to get the most bang for your buck: Other studies have found its scent can boost memory and processing speeds.
Just thinking about your girlfriend or wife can act as an all-natural upper, according to Canadian researchers. Daydreaming about her triggers a chemical reaction that increases your levels of blood sugar, resulting in a jolt of energy, the researchers say. Next time you feel yourself nodding off, close your eyes and think about your favorite memories (keep it clean!) while visualizing her in as much detail as you can. You should feel a little perkier afterward, the researchers say.
Image Credit By: StockSnap, pixabay
We’re starting the delicious coffee recipe train strong with this recipe for vanilla-almond coffee. It’s as simple as adding some vanilla and almond extract, which add no calories, no sugar, and no fat, all while providing some warm and delicious flavors to your coffee. It’s the perfect coffee drink to enjoy early in the morning, and it will wake your senses up from the first sip!
8 Ways To Stay Awake When You're Falling Asleep At Work
Working all day can be exhausting, and nothing's worse than sitting at your desk, only to find your eyelids fluttering and your head nodding off. Most of us don't have the luxury to be able to take a nap at the office, so it's essential to find ways to stay awake when you're falling asleep at work. Coffee is often the go-to choice, but if you don't want to load up on too many cups or if it's late in the day, it's essential to find alternate ways to perk up when you feel you're starting to doze off on the job.
Feeling sleepy at work is not an uncommon occurrence. Of the Americans who sleep seven to eight hours per night, 45 percent report feeling or tired fatigued three times a week, according to a study conducted by YouGov. Of those who sleep six hours or less, 54 percent of people report feeling tired four or more days per week. With all these sleep-deprived people wondering how to stay awake at work, it's no surprise everyone is struggling a bit every now and then.
If you are looking for solutions to your midday slumbers, try these 10 tips to help you stay awake if you're falling asleep at work — none of which, thankfully, involve guzzling yet another cup of coffee that will keep you wide awake tonight.
1. Get Moving
You can't fall asleep while walking to the bathroom. "Take a walk around the office," writes health coach Kimberly Petrosino to Bustle over email. "Chat with a coworker, get some fresh air if you can — just get a change of scenery. You might feel guilty for taking a few minutes away from your desk, but you’ll be a lot more productive anyway once you come back refreshed." It can be anything as small as taking the long way around to the water cooler or as solid as a walk around the block — either way, it will put you in a different headspace long enough to wake you.
2. Make Some Face-To-Face Contact
"Get contact with other people, ideally face-to-face," writes happiness coach Scott Crabtree to Bustle over email. "We are social creatures we get energy from each other. Even introverts get a mood boost from social contact — although they may not desire it as much as extroverts." An easy way to do this is take a stroll over to a common area in the office, like the kitchen, or an open work space. If you work from home, maybe try meeting up with a group of people who also work from home every now and then.
3. Eat A Snack
If you feel yourself slowly fading, opt for some foods that naturally give you energy, such as eggs, avocado, whole grains, and nuts. "Keep your desk drawer stocked with healthy snacks," says Petrosino. "You may feel tired, but you might just be hungry. Sometimes when we’re busy we forget to eat every couple of hours. Set a reminder on your phone if you need to, to grab a quick (but healthy) snack every two to three hours."
4. Drink Some Water
Maybe you're not hungry, but dehydrated instead. "Keep a reusable water bottle at your desk," says Petrosino. "Fill it in the morning, and you’re good to go. Oftentimes, all it takes is a nice tall glass of water to have us feeling a lot perkier." A recent analysis of studies published in Physiological Reports showed an association between exercise-related dehydration and a decline in visual and motor performance — if you're feeling particularly unfocused, it might just be that a glass of water will perk you up.
5. Sit Up Straight
If you're falling asleep, you're likely slumping down into your chair. However, making a conscious effort to sit up straight can do wonders. A study from the journal Health Psychology found that posture can affect your energy levels people who sit up straight report feeling more energetic and excited than those who sit slumped at their desk. If you're looking for something to mix up your routine and it won't be too disruptive to your office, you may even want to try a standing desk on for size.
6. Give Yourself A Massage
"A self massage is a great way to get blood circulating and stimulate your nervous system," says holistic health coach Sarah Jacobs to Bustle over email. "Rubbing the back of your own neck and up your scalp can give a jolt of energy, as well as the pad between your thumb and forefinger and your earlobes." If anything, it will also give you an opportunity to check in with yourself, and see if there's something under that "tired" feeling — like boredom, or lack of motivation — that actually needs addressing.
7. Chew Gum
A 2013 study from the British Journal Of Psychology found that participants who chewed gum for a 30 minute task were able to answer questions more quickly and accurately than those who didn't chew any gum researchers noted that the gum chewers, while initially at a disadvantage at the beginning of the task, overtook non-gum chewers and had better results by the end of the task, suggesting gum helped with continuous tasks. It might be smart to invest in a few cartons of it to keep in your desk for an afternoon refocus.
8. Focus On Something Enjoyable
"It sounds simple, but when you're interested in the work you're doing, your brain is in 'flow' mode, and it's focused and alert," says Jacobs. "Find something about the task at hand that gets you interested, whether it's that you're doing it for a client you really like, love the topic at hand, or maybe you just get excited by using Excel shortcuts. Whatever it is, find something interesting and focus on that."
Nothing can replace good sleep, but use these tips for a coffee-free way to perk up if you find yourself getting tired while on the job.
Kimberly Petrosino, Author and Health Coach at Happy Healthy Hearts.
Scott Crabtree, Happiness Coach at Happy Brain Science.
Sarah Jacobs, Holistic Health Coach at The Wellness Project NYC.
7 Ways I Make It Easier to Get Up for Early Morning Workouts
I've always preferred working out in the morning. I have so many friends who tell me they want to be morning exercisers “when they grow up," and they all wonder how I genuinely love doing it. The truth is, morning workouts have always been a no-brainer to me. I know in the evenings I’m just going to want to make dinner and lounge on the couch with my fiancé, and I'm an early riser anyway. But that doesn't mean it's always been effortless.
While waking up early isn't normally an issue for me, there have been plenty of times I had to really strategize and make a solid effort to make a morning workout happen. Throughout my career, I've changed full-time jobs more times than I could count, and some of these came with a longer or more challenging commute. At times, getting in a morning workout was tough when it made for an extra-early wake-up. Iɽ have to keep reminding myself that Iɽ only be doing it three mornings a week, and Iɽ get those other two days to sleep in.
Back when I had an office job, there were definitely some days I felt like a walking zombie after getting up so early. Now, I’m lucky to have the freedom to work out whenever I want, thanks to living the freelance life for most of the past year. But I’ve still managed to stick to a schedule—I’m usually out the door for my morning run by 7 A.M. so that I’m ready to start my workday by 9.
Here are seven habits I've developed over the years to make my morning workouts possible—and feel really worth it.
I suggest even sleeping in them if you can stand it. I often did this in the winter when I lived in New York City, when I didn’t want to sacrifice more precious sleep time while pulling on all my spandex. It’s also harder to bail when it’s freezing out if you’re already layered up and ready to go.