Wednesday, June 30, 2010

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I guess if you are a mouse!

Mouse Study Suggests Caffeine Boosts Athletic Performance
Increased output in lower leg muscles could make difference in elite performers, researcher says
WEDNESDAY, June 30 (HealthDay News) -- High doses of caffeine could increase muscle power and endurance during activities ranging from walking to running a marathon, British researchers report.
The finding stemmed from testing on mice.
The researchers, from Coventry University, found that giving a caffeine dose of 70 micrometers to mice resulted in a 6 percent increase in the power output of lower leg muscles. They indicated that the effect in humans would probably be similar.
That amount "is the absolute maximum that can normally be achieved in the blood plasma of humans," Dr. Rob James, the lead researcher, said in a Society for Experimental Biology news release. "However, concentrations of 20 to 50 micrometers are not unusual in people with high caffeine intake."
The findings, to be presented Wednesday at the society's annual meeting in Prague, Czech Republic, may have implications for the use of caffeine in sports.
"A very high dosage of caffeine, most likely achieved via tablets, powder or a concentrated liquid, is feasible and might prove attractive to a number of athletes wishing to improve their athletic performance," James said. "A small increase in athletic performance via caffeine could mean the difference between a gold medal in the Olympics and an also-ran."
Currently, caffeine is not listed as a banned substance by the World Anti-Doping Agency

Tuesday, June 29, 2010

Obesity Rate Swells in 28 States

Adult obesity rates increased in 28 states in the past year, with the No. 1 ranking going to Mississippi, where 33.8% of adults are obese, according to a new report, “F as in Fat: How Obesity Threatens America’s Future 2010.”
Other major findings in the report:
• 38 states have adult obesity rates above 25%. (No state had an obesity rate above 20% in 1991.)
• 10 of the 11 states with the highest rates of obesity are in the South.
• The number of states where obesity rates exceed 30% has doubled in the past year, from four to eight -- Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Oklahoma, Tennessee, and West Virginia.
• 19.1% of people in Colorado are obese, the lowest rate of any state.
• The number of adults who report they do not engage in any physical activity rose in 12 states in the past year.
• Adult obesity rates for African-Americans and Latinos are higher than obesity rates for whites in at least 40 states and the District of Columbia.
• Among adults who did not graduate from high school, 33.6% were obese, compared to 22% with college degrees.
• 12% of high school students are obese and 15.8% are overweight.
• 10 of the 11 states with the highest rates of diabetes are in the South, as are the 10 states with the highest rates of hypertension
High rates of obesity are associated with lower incomes, race, ethnicity, and less education, according to the report from the Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation.
“Obesity is one of the biggest public health challenges the country has ever faced, and troubling disparities exist based on race, ethnicity, region, and income,” Jeffrey Levi, PhD, executive director of TFAH, says in a news release. “This report shows that the country has taken bold steps to address the obesity crisis in recent years, but the nation’s response has yet to fully match the magnitude of the problem.”
Levi, a professor of health policy at George Washington University School of Public Health and Health Services, says that “millions of Americans still face barriers -- like the high cost of healthy foods and lack of access to safe places to be physically active -- that make healthy choices challenging.”
Among other key findings:
• More than 12 million children and adolescents are obese. The percentage of kids engaging in vigorous physical activity daily ranges from a low of 17.6% in Utah to a high of 38.5% in North Carolina.
• 50% of people surveyed say more money should be invested in preventing Childhood Obesity
Adult Obesity by State
Here’s a breakdown of obesity rankings.
States Percentage Obese
1. Mississippi 33.8
2. Alabama and Tennessee (tie) 31.6
4. West Virginia 31.3
5. Louisiana 31.2
6. Oklahoma 30.6
7. Kentucky 30.5
8. Arkansas 30.1
9. South Carolina 29.9
10. Michigan and North Carolina (tie) 29.4
12. Missouri 29.3
13. Ohio and Texas (tie) 29
15. South Dakota 28.5
16. Kansas 28.2
17. Georgia, Indiana, and Pennsylvania (tie) 28.1
20. Delaware 27.9
21. North Dakota 27.7
22. Iowa 27.6
23. Nebraska 27.3
24. Alaska and Wisconsin (tie) 26.9
26. Illinois and Maryland (tie) 26.6
28. Washington 26.3
29. Arizona and Maine (tie) 25.8
31. Nevada 25.6
32. Minnesota, New Mexico, Virginia (tie) 25.5
35. New Hampshire 25.4
36. Florida, Idaho and New York (tie) 25.1
39. Oregon and Wyoming (tie) 25
41. California 24.4
42. New Jersey 23.9
43. Montana 23.5
44. Utah 23.2
45. Rhode Island 22.9
46. Vermont 22.8
47. Hawaii 22.6
48. Massachusetts 21.7
49. Washington, D.C. 21.5
50. Connecticut 21.4
51. Colorado 19.1

Monday, June 28, 2010

Amazing Migraine!

If any of you have experienced a migraine, or know someone who has, you understand the complete pain they are! I had been suffering with severe migraines... the kind that make you go blind... numb half your body, and make you puke your guts out... for years... My mom has them, so I figured that I was stuck with them for life... I tried medication, but they just mostly made me feel more sick. Anyway I finally had enough and told my doctor that I wanted to be checked for a hole in my heart. I had heard from several clients that the reason they had migraines was because of a hole in their heart that they were bore with. anyway to make a long story short, I indeed had a very large hole in my heart... an atrial septal defect... where the wall between the two atria of my heart didn't develop... so some of the un-oxygenated blood that should have been going to my lungs to get filtered was going straight to my brain, an was a direct trigger to my migraines. I met with doctor Sherman Sorensen, an amazing doctor that deals mostly with Paten foramen ovule or atrial septal defects. The procedure I had was relatively simple... They go through the vein in the leg up to the heart and apply a device that acts like a patch to cover the hole... Eventually the tissue will cove the device and you are like new... I felt amazing right after the procedure, and it has been three months and I have not had a single migraine! If you know anyone that suffers these horrible headaches, don't hesitate to get them checked out! The following link is to doctors website!

Wednesday, June 23, 2010

If you have young kids...Read This!

Popular cartoon characters are influencing the taste preferences of very young children, and not in a positive way, a new study suggests.
Researchers found that the branding of American food product packaging with characters such as Dora the Explorer drives preschoolers to choose higher-calorie, less healthful foods over more nutritious options.
"The bottom line is that when kids are presented with a choice of Graham Crackers, fruit snacks or carrots, and the only difference is that one package has a licensed character on it, they actually think that the food with the character tastes better," said study author Christina Roberto, a doctoral student working at the Rudd Center for Food Policy and Obesity at Yale University in New Haven, Conn.
The findings, reported online June 21 in Pediatrics, reflect on the food preferences of 4- to 6-year-old boys and girls who found foods tastier when the packaging bore the likenesses of beloved TV and movie characters.
The authors looked at 40 preschoolers -- described as "ethnically diverse" -- attending four child-care centers in New Haven. Over the course of two visits, the team presented the children with samples from three different food types: low-nutrient/low-energy graham crackers; low-nutrient/high-energy gummy fruit snacks; and high-nutrient/low-energy baby carrots.
All the foods were packaged with the same color, shape and design, with one brandless and one branded example from each food category. Branded versions bore the likenesses of eminently recognizable cartoon characters: either Scooby Doo, Dora or Shrek.
By the study's conclusion, all the children had sampled each type of food, both with and without character branding.
Overall, the children perceived foods that had character branding as being tastier than those that didn't, the researchers found.
However, the character branding of carrots, the healthiest option, was not quite as persuasive at driving taste as it was for the two less healthy options. This, the authors suggested, could be because healthy foods are character-branded much less often than junk foods.
"We think what might be going on with that is familiarity," Roberto theorized. "Which means that kids are simply really used to seeing characters on foods that are processed. And those foods are also more palatable, so the effects might be accentuated."
Roberto and her colleagues think the findings highlight the need to restrict the use of character licensing on certain unhealthy foods.
"We restrict this kind of cartoon marketing of cigarettes to kids because it's a public health issue," she noted. "We want to protect our children. So I think there's a great parallel there."
"So the priority should be first to get these characters off of unhealthy foods," she added. "And then as a goal ultimately to get them actually put on the packaging for healthy foods. But first we have to focus on dealing with the unhealthy options, because I don't think slapping them on healthy foods while they're still on unhealthy foods is going to work."
Rahil D. Briggs, director of Healthy Steps at Montefiore Medical Center in New York City and an assistant professor of pediatrics at Albert Einstein College of Medicine in New York City, agrees that combining popular imagery with unhealthful foods is problematic and likely contributing to the obesity epidemic.
"What is unique about children at this age is that although they have fairly advanced cognitive skills and short-term and long-term memory in place, they do not have the ability to be skeptical about the messages they are receiving," she said.
"So what we, as adults, think of as advertising -- and we know how persuasive it can be -- it is not different to them than simply choosing the Dora the Explorer coloring book over a random coloring book. They identify with the coloring book, and they want everything Dora, from soup to nuts."
It follows then, Briggs added, "that when in the grocery aisle with Mom absolutely they will choose the Dora cereal to complement the rest of their Dora collection."

Will a tax on soda calm obesity rates?

The medical costs of treating obesity-related diseases may have soared as high as $147 billion in 2008, the Centers for Disease Control and Prevention said Monday, as its new director set a fresh tone in favor of more aggressively attacking obesity.

The cost of treating obesity doubled over a decade, signaling the rising prevalence of excess weight and the toll it is taking on the health-care system. The medical costs of obesity were estimated to be $74 billion in 1998, according to a study by federal government researchers and RTI International, a nonprofit research institute in Research Triangle Park, N.C.

The findings were released at a conference on obesity held by the CDC in Washington, D.C. The prevalence of obesity rose 37% between 1998 and 2006, and medical costs climbed to about 9.1% of all U.S. medical costs, the researchers said.

Obese people spent 42% more than people of normal weight on medical costs in 2006, a difference of $1,429, the study found. Prescription drugs accounted for much of the increase.

The numbers underscore the urgent need for deeper interventions in society and the environment that will make it easier for people to maintain normal weight, Thomas Frieden, the CDC’s new director, told conference attendees. While obesity rates among some population groups have shown signs of leveling off, that is of little comfort, he said: The average American is about 23 pounds overweight. Obesity is causing disabilities and exacerbating health disparities, he said. The average American consumes about 250 calories more a day now than two or three decades ago.

“Obesity and with it diabetes are the only major health problems that are getting worse in this country, and they’re getting worse rapidly,” he said.

Change is needed on many fronts, he added. “Reversing obesity is not going to be done successfully with individual effort.”

While the CDC is not a regulatory agency and has only a $43 million budget this year for nutrition, physical activity and obesity programs, it is now stepping up its efforts to combat obesity. Last week, the agency released a set of recommendations to help communities prevent and combat obesity. They include discouraging the consumption of sugar-sweetened beverages, instituting smaller portion-size options in venues such as government facilities, and requiring physical education in schools.

As New York City’s health commissioner for more than seven years, Dr. Frieden was known for measures such as banning artificial trans fats in some foods and requiring certain chain restaurants to post calorie counts on their menus. In an article published in April in the New England Journal of Medicine, Dr. Frieden and Kelly Brownell, a professor at Yale University, proposed a penny-an-ounce tax on sugar-sweetened beverages, arguing that those drinks “may be the single largest driver of the obesity epidemic.”

In his speech Monday, Dr. Frieden—who became CDC director in June—said measures that had worked to control tobacco, such as taxes and reducing exposure, could help control obesity, too. Those could include a tax on sugar-sweetened beverages. A 10% price increase on sugared beverages could reduce consumption 7.8%, he said.

But he didn’t express the proposal as a policy of the Obama administration. The CDC doesn’t officially endorse an increase in taxes on soda, but cites price increases as a proven strategy for tobacco control and says they should be considered as a strategy for obesity control.

The beverage industry opposes soda-tax proposals. “It’s overreaching when government uses the tax code to tell people what they can eat or drink, said Kevin Keane, a spokesman for the American Beverage Association. “It’s hard to make the connection that there’s a unique tie between soft drinks and obesity.”

Tuesday, June 22, 2010

A great summer time recipe!


1 lb ground turkey (99% fat free)
1/3 cup seasoned bread crumbs
4 tbsp chunky salsa (use medium or hot for extra kick)

Combine all ingredients until well mixed.
Add salt and pepper to taste.
Divide into 4 patties.
Spray a frying pan with cooking spray and cook over medium heat until cooked thoroughly (about 10 minutes), flipping once about half-way through. A healthier alternative would be to grill them!

Number of Servings: 4

Nutritional Info

* Servings Per Recipe: 4
* Amount Per Serving
* Calories: 161.8

* Total Fat: 1.5 g
* Cholesterol: 70.1 mg
* Sodium: 276.4 mg
* Total Carbs: 7.6 g
* Dietary Fiber: 0.5 g
* Protein: 29.4 g

The nutritional information is for the burger itself... adding a bun etc. will change the calories.

Thursday, June 3, 2010

Corporate Wellness!

The rising cost of health care and it’s affect on the bottom line of corporations across America is a major concern for today’s leaders. Long outdated is the model of focusing treatment and resources on those who are already sick or disabled. We are now facing trends of shrinking margins, the recent health care bill and a lack of productivity due to absenteeism and the rising cost of treatment.

An increasing number of corporations are taking a proactive approach to increasing costs by providing wellness programs as a part of their employee benefit package. Research shows that corporations who provide healthy choices and provide employee wellness programs are seeing long term savings in terms of sick time disability and other health care costs. Companies that have adopted, and implemented an effective wellness culture are seeing a happier, more productive workplace.
There are numerous approaches and components available to employers with measurable outcomes. Each program must be individualized for your organization, and all options must be carefully analyzed to find a best fit for specific and long term goals and objectives. An article entitled One Wellness Program Doesn’t Fit All Businesses, found that the key to a successful wellness program is developing a customized program that meets the individual goals and needs of each individual organization.

In the following few pages we will examine the problems of rising health care more closely, look at the research, and propose a solution that will benefit both the organization as well as the employee.

The Problem

Today employers are finding themselves staring at a major fork in the road. With the cost of Health Care increasing at a rate of 15% annually, company profitability and long term survival are in jeopardy. Studies have indicated that the rapidly increasing cost of health benefits is the single largest expense line on a company’s profit and loss statement. These increases are becoming harder to sustain at any level.

Only one in twenty adults regularly engage in the top three healthy lifestyle behaviors.
* Well Balanced Nutrition* Get at least 7 hours of sleep
* Regular Exercise
0ver 67% of the American population is now considered overweight or obese. This means that there are close to 100 million Americans that are obese! Studies are also predicting that by 2012 the percentages will reach 75%. Regardless of age, gender, or race the number of overweight and obese Americans is increasing faster than they are decreasing. Since 1980 the prevalence of overweight people has increased from nearly 15% to 34%+. During the same time span obesity has skyrocketed from 15% to over 67%. From 1988 to 2002 the prevalence of extreme obesity has increased from 3% to 5%.

Research has shown that as weight increases to reach the levels referred to as "overweight" and "obese," the risks for the following conditions also increases:• Coronary heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, and colon)
• High blood cholesterol
• Hypertension (high blood pressure)• Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
• Stroke
• Liver and Gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
• Arthritis
• Gynecological problems (abnormal menses, infertility)
Higher grades of obesity are associated with excess mortality, primarily from cardiovascular disease, diabetes, and certain cancers. Wellness programs that improve social and physical environments for healthful eating and physical activity are great preventive strategies for a healthy environment. This equates to healthier, more productive employees as well as a healthy bottom line.

The Research, Statistics and Costs
When researching the benefits of a wellness program it’s good to investigate some of the data.
Consider the following:
* According to the Center for Disease Control (CDC), the typical American diet is responsible for most of the preventable diseases, including 90% of diabetes, 80% of heart disease, and 70% of colon cancer.
* The CDC also reports that less than 16% of adults engage in regular physical activity, while over 60% report getting virtually no regular exercise.

* According to the Wall Street Journal the 15 most expensive diseases account for 43% to 61% of health care spending growth from 1987 to 2000. The four costliest conditions are heart disease, mental disorder, pulmonary disorders, and cancer account for most of the increase.

* The American Journal of Preventative Medicine found that, employers who invest in worksite health promotion programs can see a return of $2-$10 for every dollar invested over a 2-5 year period. Documented savings are a combination of lower medical costs, absenteeism, worker’s comp claims, short-term disability and presenteeism.

* A review of 32 studies of corporate wellness programs found claims costs were reduced by 27.8%, physician visits declined 16.5%, hospital admissions declined 62.5%, disability costs declined 34.4%, and incidence of injury declined 24.8% after a corporate wellness program was instituted.

* Johnson & Johnson reported average annual savings of $8.5 million during 4 years when 18,331 employees participated in a health and wellness program at work.

* A separate study of the same group showed reductions in tobacco use, sedentary lifestyle, high blood pressure, high cholesterol, low dietary fiber intake and poor motor vehicle safety practices.

* Studies show that employees who utilized an employee fitness center gained both physical and psychological benefits: 64% reported an improvement in morale, 70% reported improved job satisfaction, 66% reported improved work productivity, 83% reported improved energy levels, 76% reported an improvement in stress management, and 70% reported an increase in attentiveness at work.

* Employers currently spend more than $390 billion per year on employee health insurance, with annual health care cost increases significantly exceeding the overall rate of inflation.

* The Wall Street Journal, states health care costs per capita will reach $7,500 this year (2008), more than double the $3,470 per person in 1993.
* The rate of inflation in this arena continues to grow at an unsustainable annual rate of 8-14%.
* National data has shown that employee turnover ranges between 20-25% for firms of 1,000 or more employees.

* The actual dollar cost of turnover varies based on a variety of factors, but estimates range from $25,000 per individual and a range of 75% to 150% of an employee’s annual salary.

* In a study of 370,000 employees, Goetzel et al found that presenteeism losses accounted for the majority of per person annual total costs for 9 out of the top 10 most expensive health conditions, with only heart disease having the majority of total costs attributed to medical claims. Other notable factors include:
* Unapproved absenteeism
* Lack of productivity
* Increased turnover
* Recruitment
* Decrease in customer service* A Duke University study involving 11,700 individuals, tracked the increased costs tied to BMI (Body Mass Index).
* Normal BMI $7,500
* Overweight $13,300* Mildly Obese $19,000
* Moderately Obese $23,000
* Severely Obese $51,000

* It must be noted that this “overweight” category (excluding all obese levels), represent well over 30% of the entire population, comprising an immense cost to employers.

The Graphs above clearly show that its not just the obese and moderately obese that need attention.

* Research has also shown that lack of exercise is a major contributor to serious health conditions including but not limited to osteoporosis, stroke, and mental health conditions.

* Reduction in health care costs by 20-55%

* Decrease in short-term sick leave by as much as 32% (Ceridian Prop ROI Tool, 2003)

* A savings of between $3 and $6 for every $1 invested in wellness (U.S. CDC)

* Drop in work comp and disability by as much as 30%

* Enhanced recruitment and retention for all positions

* Examples of companies that have pursued a model of wellness are expansive and growing quickly. 11% of companies have full-fledged wellness programs as part of their employee benefits, and an additional 8% plan to add wellness in the next 12 months.

* Successful programs include Bank of America, Pacific Bell, Coca Cola, Prudential, DuPont, and Johnson & Johnson.

This data can seem overwhelming; however, it should also bring solace to corporations who currently have, or are now considering implementing a comprehensive wellness program. The bottom line will reflect efforts across all ranges of employees regardless of the individual’s Body Mass Index. Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

The Solution

When considering a corporate wellness program, keep in mind that it is far better, and less expensive, to prevent employee health problems than to treat them after they occur. It is evident that past attempts to control health related costs have failed and stand to drastically increase in the next few years. Because of the threat of increased expenses, employers sink time and money in a one size fits all programs. A comprehensive wellness program needs to be tailored to fit each individual employee regardless of health issues, BMI, goals and limitations.

Keep the following in mind when selecting an addition to your wellness program:
* Is this customizable to the needs of the few or the majority of your employees, and does it meet their individual needs and goals?
* Fat loss
* Firming and toning
* Muscle gain
* Diabetes
* Cholesterol reduction
* Thyroid issues
* Varieties of nutrition sensitivities
* Event specific training and nutrition
* Professional consultation
* And the list goes on…
* Who can use the services provided?
* Are results measurable and attainable?
* Can you at any time get objective data?
* What is provided by the organization?
* Customized programs based on employees needs, wants and goals
* Nutrition
* Cardio
* Resistance training
* Supplementation
* Professional assistance on a weekly basis and as needed
* How time consuming is the process for you and your team?
* What are the costs?
* Corporate
* Employees
* Efficiency of programs and services
* Track record and history
* Ongoing educational seminars
* Wellness newsletters

Keeping the above considerations in mind, your wellness team will be able to identify the organization that will best suit your needs and goals in designing, or adjusting, your wellness program.


While the information that exists regarding wellness programs is overwhelming and difficult to sift through; the statistics speak for themselves. Employers who do not consider a high quality wellness program face an increase of 10-15% in direct costs related to rising health plan premiums; not to mention all of the indirect costs related to an unhealthy workforce. Numerous corporations have implemented successful wellness programs and have seen dramatic results in the increased health and productivity of their employees, as well as reduced costs associated with absenteeism and health care.

Total Health & Fitness is a team of fitness and nutrition professionals. We provide the finest quality personalized nutrition and fitness programs. We offer individualized programs tailored to the specific needs of our clients. Your employees will receive the finest programs and world class service by our staff. We use sound scientific guidelines to meet the needs of our clients.

We offer individualized:
o Wellness seminars
o Body fat analysis
o Fitness assessments
o Nutrition, cardio, weight training and supplementation programs
o Individualized accountability
o Progress tracking
o Do it yourself programs
o Online consultations
o Phone consultations
o One on One consultations
o Goal setting
o Encouragement and motivation

We focus on improving not only the health of your employees but helping them change their lifestyles.

We offer affordable options regardless of budget or needs. You owe it to your workforce, as well as to your bottom line, to take a closer look. You won’t be disappointed!

To schedule a meeting please call or email Mike at Total Health & Fitness 801-244-4985

Wednesday, June 2, 2010

A Few Hints For More Energy

If you didn't know better, you might think that all the energy necessary to get through the ups and downs of an average day could be found in a powder, a pill, or a suspiciously small can. If only! But here's the good news: getting -- and, more important, keeping -- your energy level high is a breeze. Just take a look at these expert tips and tricks.

1. To get your first energy boost of the day: Eat a little something
Studies show that breakfast-eaters enjoy more energy and stay in a better mood throughout the day than their breakfast-skipping counterparts. But we're not talking just any breakfast.
"Muffins, granola, and croissants are energy zappers," Los Angeles--based dietitian Ashley Koff, R.D., says. "They're high in sugar, sodium, and less-healthy fats, providing carbs but rarely protein. So you get superhigh in the morning, and two hours later you're picking yourself up off the floor."
Instead, aim for an energy-balancing mix of high-quality carbs, lean protein, and healthy fats --oatmeal with a serving of almonds, an egg white omelet with a slice of avocado and a side of berries, or even last night's leftovers.

2. To have enough zing to get yourself out the door: Fake it
Slap on a smile. Apply some bright lipstick. Wear a crisp, clean outfit instead of sloggy sweats. If you fake energy until you feel it, soon enough your body will catch on, says Jonny Bowden, Ph.D., author of "The 150 Most Effective Ways to Boost Your Energy." "The face you show to the outside world sends a message to the brain," he says. Research suggests that simply smiling, for instance, releases endorphins and boosts serotonin, which actually lead you to feel the emotion you're projecting.

3. To turn your emotions into energy: Spin your situation
If a few hours at work has depleted your good mood, you might find yourself feeling inexplicably exhausted. A bad mood can sap your energy because it keeps your mind busy ruminating, says Kimberly Kingsley, author of "The Energy Cure: How to Recharge Your Life 30 Seconds at a Time."
Substituting thoughts about what you have in your life, as opposed to what's missing, can help reverse the negative spiral. With the first sign of stress or energy drain, Kingsley suggests, ask yourself, "What was I just thinking that's causing me to be in such a funk?" Once you zero in on the problem, replace it with something that's positive and gratitude-centered -- for instance, "I'm grateful that I just had that argument with Sarah. It was a good reminder that I don't allow people to walk all over me." This type of reframe will stop you from wasting a lot of energy, Kingsley says.

4. To find the energy to conquer your to-do list: Change up your daily routine
The same ol' same ol' is more than boring -- it's an energy suck. When you switch things up, the brain's reward chemical, dopamine, is released, which prepares the body for action, says Gregory Berns, M.D, Ph.D., a neuroscientist at Emory University. "The brain is constantly trying to predict the way the world works, so when you encounter something that's novel, it sees an opportunity to learn something new," he explains. Even small changes -- like taking an alternate route to work or making that morning jog an afternoon swim -- can make a difference.

5. To stay energized during a very long meeting: Sip something cold
Anything over ice is an instant pick-me-up, but staying hydrated can also help prevent brain drain, Kingsley says. Water is an ideal drink, but for an extra boost, make it iced tea. The combo of caffeine and the amino acid theanine stimulates alpha brain waves that are associated with an alert state of mind.

6. To keep going on very little sleep: Get small caffeine hits
Instead of downing one giant to-go cup of coffee, drink 4 to 6 ounces (the amount in a small cup or half a mug) every few hours.
Studies suggest that low doses of caffeine throughout the day are more effective than the traditional ├╝bercup first thing in the a.m. Researchers found that shift workers, medical residents, truck drivers, and others who work odd hours not only got a better boost from caffeine when they drank it in small portions, but they also performed better on cognitive tests.

7. To find the energy to deal with conflict: Stop fibbing to others
Making up stories -- even the tiniest white lies -- takes more energy than simply telling it like it is. "Deceit takes a lot of psychic energy," Bowden says.
When you withhold things or aren't forthcoming, you're constantly thinking about what you're saying and how you're saying it in order to avoid blowing your cover. Of course, you don't want to unload in a harsh way in the name of honesty. Try wrapping the truth in something positive. Instead of telling a co-worker her ideas are lousy, say something like, "You have lots of great suggestions, but I'm not sure this one works."

8. To retain your energy when you're upset: Breathe!
It's normal to get worked up when something rotten happens. But staying worked up is just a waste of energy, and breathing can help you take it down a notch, thus conserving your energy.
Try this "4-7-8 Deep-Breathing Exercise" from integrative-medicine guru Andrew Weil, M.D.: Place the tip of your tongue against the ridge behind your upper teeth and exhale completely through your mouth so that you make a whoosh sound. Then close your mouth and inhale deeply through your nose for a count of 4, hold your breath for 7 counts, then exhale through your mouth for a count of 8; repeat three more times.
Breathing like this -- as opposed to taking shallow breaths, which we tend to do when stressed -- forces more oxygen into your cells, slows your heart rate, lowers blood pressure, and improves circulation, ultimately resulting in an energy boost. The trick is to let the belly expand with each inhale, Weil says. "Over time, this improves many aspects of our physiology."

9. To find the juice to de-clutter your surroundings: Picture a tidy space
Clutter is a great big drag on your energy -- and not just because of all the stuff taking up space. "So much of what ends up as clutter are tasks that we haven't finished or obligations we haven't been able to meet," says professional organizer Emily Wilska, founder of San Francisco--based The Organized Life. "Who wants to be in a space where there are constant reminders of things you should be doing or aspiring to?"
Wilska suggests mind-mapping to get motivated: Clip pictures from magazines and write down snippets or words that describe your goal -- "I want an organized living room so I can invite my girlfriends over for our book club." Then post them on the fridge, the bathroom mirror, or on your computer desktop as a reminder of where you're headed.

10. To get revved to exercise: Create a killer playlist
If it's time for a real workout, but you're dragging, pop in those ear buds. Your favorite tunes are more than just a distraction from all the huffing and puffing -- researchers have found that matching the tempo of a workout to music with a strong, fast beat can increase one's capacity for exercise by 15 percent.
Choose songs with 120 to 140 beats per minute (the norm for most pop and rock songs). "I Gotta Feeling" by the Black Eyed Peas, for instance, clocks in at 128 beats per minute.

11. To avoid an afternoon energy slump: Get moving
The exercise-and-energy equation goes like this: The more active you are, the better your circulation. And the better your circulation, the easier it is for blood to transport oxygen and nutrients (fuel for the cells) to your muscles and brain.
So take a walk. If you can't get outside, a trip around the office or up and down a few flights of stairs will do the trick, says Carol Espel, M.S,. National Senior Director of Group Fitness and Pilates at Equinox Fitness Clubs. A brisk, 10-minute walk is enough to boost your energy level for up to two hours, according to research from California State University.

12. To boost your energy (and treat yourself): Enjoy some dark chocolate
Sugar isn't a complete no-no when it comes to energy --you just have to conquer the crash. That cookie with sprinkles will give you the rush you're looking for, but your body will burn the sugar quickly, and soon enough your energy level will take a nosedive.
Dark chocolate, on the other hand, contains the stimulant theobromine, which boosts energy without the jitters that can come from caffeine. Dietitian Ashley Koff's recommendation for a crash-proof treat: choose chocolate with at least 60 percent cacao and eat it with a little protein -- a dab of organic nut butter atop about 1 ounce (3 squares) of chocolate.

13. To remain sharp at the end of the day: Stay hydrated
Where dehydration goes, fatigue follows. But staying hydrated involves more than drinking lots of water. You also need potassium -- the mineral that helps regulate fluid balance in the body, Koff says.
Even mild dehydration can slow metabolism and sap your energy. To stay hydrated, besides drinking water and eating water-based fruits and vegetables throughout the day, aim for at least one serving of a potassium-rich food or drink -- such as avocado, coconut water, banana, white potato -- each day.