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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Homemade Bathroom Cleaner Spray

Homemade Bathroom Cleaner Spray #DIY - www.cobornsblog.com

Homespun with Lori - www.cobornsblog.com
Lori

How to make DIY Homemade Bathroom Cleaner Spray with Essential Oils - www.cobornsblog.comWhen I started making my own natural products for around my home, one of the hardest things for me to give up was my bleach-filled bathroom cleaner.  I knew how many germs gathered in the bathroom and I wanted to make sure that every time I cleaned it, they were GONE.   With this homemade cleaner, I feel just as confident that the germs are gone and it is great for sinks, toilets and showers and, the best part, no harmful chemicals! No more need to wear thick gloves or leave the bathroom window open and only clean when the kids are clear of the area due to toxic fumes.  In fact, now the kids can HELP with cleaning the bathroom!

Get it at Coborn’s

For this blog I used Veriditas Essential Oils from Coborn’s. Veriditas are Certified Organic and Therapeutic Grade Essential Oils, conveniently sold at your local grocery store. In fact, I purchased all of the items for this blog at Coborn’s. From the Veriditas Essential Oils to the Empty Spray Bottle. You will typically find all of these items in the Natural Foods Department, however some Coborn’s stores have their natural and organic items integrated throughout the grocery store, so just ask an employee if you need some help. The distilled water is by the bottled water and I found the spray bottle by the brooms and other cleaners.

Helpful Hints

Remember to Pin this blog on Pinterest so you can save the recipe for next time.

You can also Click Here and print a label for your bottle. Simply open the file and print on Avery 42395 labels and stick to your bottle, or if you want to be crafty, you can cut around the shape to make it really cute.

In the recipe below it calls for 15 drops orange and 15 drops lemon. I actually use 8 drops of each. It is really your own preference, do what smells best to you.

Also note that depending on the size of your spray bottle, you may be able to double this recipe for twice as much cleaner!

Homemade Bathroom Cleaner Spray
 
Ingredients
  • 2 Cups Distilled Water
  • 1 T. Super Washing Soda
  • 3 T. Liquid Castile Soap
  • 15 Drops Veriditas Good Samaritan Essential Oil
  • 15 Drops Orange and/or Lemon Essential Oil
  • Empty Spray Bottle
Instructions
  1. Pour distilled water into a large bowl
  2. Add Super Washing Soda.
  3. Quickly stir together to dissolve Super Washing Soda.
  4. Mix in the rest of the ingredients.
  5. Pour mixture into an empty spray bottle.
  6. Shake before each use.

Happy Cleaning!

Lori
Coborn’s, Inc. Senior Administrative Assistant

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What's the deal with saturated fats?

What's the deal with Saturated Fats? Are they good or bad? www.cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

Hi Everyone! I think you will find this blog very interesting, as it has to do with saturated fats. There has been so much information floating around about them… are they good?… are they bad? Well, read on my friends…

New Research

As you know, science is always changing as there continues to be more and more research done.  In the world of nutrition, aka my world, new recommendations are coming out all the time so I always need to make sure to be basing my dietary advice on the most current evidence based research, which brings me to my topic for this blog… what is the real deal about saturated fats?

You may have noticed headlines all over the news, Facebook, and other forms of social media entitled, “Is saturated fat really all that bad?” Well, let me explain….

The three kinds of fats

What is the deal with Saturated Fats? www.cobornsblog.comI will start out with the basics… there are three kinds of fats… saturated, unsaturated and trans.  Please click here to learn more about trans fats. For both the saturated and unsaturated fats, there are many different kinds of fats under each of those headings.  For the different kinds of unsaturated fats such as monounsaturated, polyunsaturated, which include omega 3s and omega 6s, these fats all have different properties that can be beneficial in the body in different ways.

A GOOD Saturated Fat?

Until recently all saturated fats were known as the bad guys…but now new research is showing that a specific type of saturated fat, called stearic acid, may not be so bad after all. As you may have read in my last blog, this is why the scores in the meat items have increased, as that is the main type of saturated fat found in beef.

In order to validate my points and use the most current evidence based research; here are a few declarations for you to read:

Here is a statement from the American Heart Association: Stearic acid is a saturated fat that is very stable in storage and during frying. Stearic acid is used to form margarines, shortenings, spreads, and as a cream base for baked products.  Even though stearic acid is a saturated fat, studies have suggested that it has little effect on blood cholesterol levels.”

Not all Saturated Fats are good.

“What are the “bad” fats and which foods contain them? The “bad” fats are saturated and trans fats.

Saturated fats occur naturally in many foods.  The majority we eat come mainly from animal sources, meat and dairy (milk fat) such as fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese, and other dairy products made from whole or reduced-fat (2%) milk.  These foods also contain cholesterol.  Many baked goods and fried foods can also contain high levels of saturated fats. Some plant foods, such as palm oil, palm kernel oil, and coconut oil, also contain primarily saturated fats, but do not contain cholesterol.”

Here is a statement from Mayo Clinic:When choosing fats, pick unsaturated fat over saturated or trans fat. This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.”

To sum it all up

What is the deal with Saturated Fats? www.cobornsblog.comWhat this is all stating here is that saturated fats are still recommended to be minimal in the diet as they increased total cholesterol levels increasing one’s risk for chronic disease.  However, there are many types of saturated fats and current research is showing that the type of saturated fat known as stearic acid is not increasing cholesterol levels.

Harvard School of Public Health validates these above statements as well.

Bottom line: Even though you see many studies and posts all over social media about new research etc, you cannot always just read the headline and take that to the bank as they say… always check in with a professional and make sure you understand it correctly.  Some of those studies are small or short in length and can’t be regarded as evidence for the general public.

My Summary: Saturated fats are still regarded as not the best choice; they should be limited as they contribute to increased cholesterol levels.  However, one of the types of saturated fats, called “stearic acid,” is the only saturated fat known as this time to not increase total cholesterol levels.  Foods that have stearic acid as the main type of fat include: beef and pure dark chocolate.

Questions? You know where to find me.

Peace and Wellness,

Ashley
Coborn’s Supermarket Dietitian

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