Natural Energy Boost

Natural Energy Boost - www.cobornsblog.com

A Natural Approach with Cheryl - www.cobornsblog.com
Cheryl

The most effective ways to avoid your own energy crisis are to get plenty of sleep, drink enough water, eat a wholesome, balanced diet, exercise and try your best to avoid stress.

Now, with that being said and in an attempt to be realistic in this overworked, under-hydrated, time-crunched and stressed out culture we are all trying to live in, let’s look at some easy ways to try to achieve the balance that will help us fight fatigue.

Sleep

The guidelines set by the National Sleep Foundation suggest 7-9 hours of sleep per night for adults ages 18-64. Following a regular sleep cycle—same bedtime, same wake time is the best way to get in good sleep.

Avoid stressors in the hour before you go to bed, such as the news, the internet or serious discussions. Light producing electronics, even most alarm clocks emit enough light to interrupt peaceful sleep. A bath, book and quiet time to just “be” are nice ways to unwind. Keep a pad and pen by your bed to jot down the OMG thoughts like “I forgot to pay that bill” or “Remember to get a gift for Sue” will help to put your mind at ease.

Stay Hydrated with Lemon Water, Natural Energy Boost - www.cobornsblog.comStay Hydrated

We all know that we need to drink plenty of water, but truth be told, knowing and doing are two separate things. Even mild dehydration can sap your energy and cause a sense of fatigue.

Putting lemon in your water will not only make it more palatable but has an uplifting effect. It produces a clean energy that caffeinated beverages do not. NaturalHealth365.com and Livestrong.com are great websites to learn more about the cleansing and energy producing effects of lemon water.

Eat a Wholesome and Balanced Diet

Eating well usually won’t happen from a bag, box or a drive through. Eat the apple rather than the apple flavored toaster pastry. Become a label reader and be aware of the ingredients in your food choices.

Choose whole grains, real whole fruits and vegetables—again, eat the potato rather than the chip—healthy fats and lean proteins. The best sources of healthy fats are vegetable oils (olive oil!) nuts, seeds and fish. Whole energy producing foods are kale, blueberries, oatmeal, and salmon just name a few.

Exercise

Exercise and other Natural Energy Boosts - www.cobornsblog.comMove that body! My motto has always been “any movement is better than no movement”. Walk to your mailbox instead of driving to it. Even that can help create a lift. The American Heart Association recommends thirty minutes of moderate exercise a day, five days a week. You can even break up that thirty minutes into two or three 15 or 10 minute sessions.

Find what works for you. I have found I seem to like exercises that have a “K” in them…walking, hiking, biking and kayaking are my favorites. Even running around the backyard with the kids helps. And remember to seek your doctor’s advice before beginning any exercise program.

Avoid Stress and other Natural Energy Boosts - www.cobornsblog.comAvoid Stress

Now that’s a stressful statement. Right?! Life is full of unavoidable stress; work, bad drivers, death of a loved one, just to name a few. So wherever you can, choose your commitments carefully and wisely.

Schedule times to de-stress because often if it’s not on the calendar, something stressful will be. I met with my good friend, Michelle, to brainstorm ideas for this blog and in the process we talked and laughed—relaxation at its best! Meditation, prayer, listening to birds, being still and thankful are great ways to de-stress.

Now I know all these suggestions are probably things most of you already knew and many of you already try to do but always can’t achieve. So when time is tight and sleep and good food are eluding you, try this great energy boosting smoothie. Michelle found it on the internet for me at sallysbakingaddiction.com. The TropiKale Green Smoothie is only four ingredients, quick and easy to make, tastes amazing and will give a quick, proper energy boost.

TropiKale Green Smoothie

Tropikale Green Smoothie, Natural Energy Boost - www.cobornsblog.com

TropiKale Green Smoothie
Serves: 2
 
Ingredients
  • ¾ Cup Almond Milk
  • 2 Medium Frozen Bananas, peeled & sliced
  • 2 Cups Fresh Pineapple Chunks
  • 2 Heaping Cups Kale
Instructions
  1. Blend all the ingredients on high for 3 minutes or until smooth, adding more milk if it’s too thick.
  2. Serve and enjoy.
Notes
Makes enough for two smoothies, one for now and one for later, or to share with a friend. Store any leftover smoothie covered in the refrigerator for up to 10 hours.

Because I have just completed the most stressful and energy zapping move of my life and have no idea where my blender is, my friend Mel and her daughter Chloe tested this recipe for me. Chloe is six and will be using it for her 4H demo because she says it’s a winner!

I would like to thank Michelle, Natural Foods Manager at the Coborn’s on Cooper Avenue in St. Cloud, MN for helping me figure out this subject in a sensible way. As well as Melanie and Chloe, kitchen enthusiasts, who knew where their blender was.

Cheryl
Coborn’s Natural Foods Manager
Clearwater, MN

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A Natural Approach with Cheryl - www.cobornsblog.com

Food Safety: During and After a Power Outage

Food Safety: During and After a Power Outage - www.cobornsblog.com

www.cobornsblog.com - Coborn's Food Safety Coordinator, Kim
Kim

Hi again! It appears the warm weather may finally be starting to show itself. Yay! Soon the flowers will be blooming and… unfortunately, the skies booming. Inevitably with warm weather comes the chance for severe thunderstorms and potential power outages. With that said, what can be done to ensure our food is safe during a loss of power?

Invest in a Refrigerator Thermometer

One good investment to start with is a refrigerator thermometer. These typically cost under $5 and are valuable to have in your refrigerator at all times.Invest in a Refrigerator Thermometer - www.cobornsblog.com A rule of thumb is to set your refrigerator temperature 3°F colder than what you want your food temperature to be. Remember “The Danger Zone” of 41°F – 140°F? For cold foods, that means we want our items to be at 41°F or lower. So, set the temp of your refrigerator to a max of 38°F to ensure your food temperatures are at 41°F or below. It is also a good idea to have a large cooler(s) with frozen gel packs on hand and/or know where block ice and dry ice is sold (this may be needed for longer power outages).

What to do when the lights go out

Now, along comes that nasty storm….lights are flickering and soon the power is out. Calling the power company and getting an estimate of when the power will be restored is an important first step. If the power will be out for less than 4 hours, typically your food items will be fine. It is important, though, to keep refrigerator and freezer doors closed. This helps to maintain the cold environment within these units. Opening and closing the doors only lets this valuable cold air escape. If you know severe weather is in the forecast, items currently in your refrigerator like fresh meat, poultry, leftovers, etc. could be placed in the freezer. This way they could potentially be fully frozen prior to an outage. A full freezer will maintain its temperature for 48 hours – 24 hours if it is half full. …..This is much better than the 4 hours in the refrigerator.

Power out for an extended period of time

If power will be out for an extended period of time, purchasing dry ice may prove helpful. Per USDA, 50 pounds of dry ice will keep an 18-cubic foot freezer cold for two days. Ensure you take the proper safety precautions when handling dry ice – do not handle with bare hands, do not put in direct contact with the food, etc. Visit dryicenetwork.com for other safety-related information regarding handling dry ice. Not only do we want you to keep your food safe, but you safe as well! Now remember, dry ice is really only needed when the power will be out for long period of time (more than 1-2 days) and you have a freezer full of food that you don’t want to lose. My freezer is rarely full. I don’t know if that is good or bad. The good part is, I typically end up shopping for dinner on my way home from work and visit with the fine folks at my local Coborn’s.

Power’s on, what is safe to eat?

Once the power is back on, you might wonder what to do now. Checking the freezer is the easy part, so let’s start there. Food in the freezer that is still hard to the touch is fine. Food that has thawed slightly, but still has ice crystals and product that has stayed below 41°F is also safe. Refreezing of this product is fine; however, the quality of the food may be impacted. On to the refrigerator… remember, if it has been less than 4 hours, the food will be safe to re-chill down. If power has been out for longer than 4 hours, use the following guidance from USDA to determine what needs to be thrown and what is safe to keep www.fsis.usda.gov

Power Outage Food Safety Guide - www.cobornsblog.com

I hope you will find this guidance helpful. Better yet – I hope you never need to use it! A nice thunderstorm is fine, but much better without the power outages!

Kim
Coborn’s, Inc. R.D. Food Safety Coordinator

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