Do you know a teenager who is unmotivated, lethargic, and possibly worried and/or depressed? Or, possibly, this is “you.” Put these changes in place, and watch the problem reverse!

1. EAT BREAKFAST! A high-protein meal (such as a delicious high quality protein shake) should be eaten within 30 minutes of rising. 

This sets the stage for making good food choices all day 

long, and it also helps to set the rate of metabolism on “high.” 

2. AVOID CAFFEINE. This is especially imperative when it comes to beverages that are packed with sugar. (Energy drinks are the worst.) Caffeine gives a temporary boost in vigor, but, as the day goes on, the adrenal glands (hormone-secreting glands that sit on top of the kidneys) become fatigued. This creates a state of ongoing stress for the body and leads to chronic fatigue and other health disorders.

3. ESTABLISH CONSISTENT SLEEP/AWAKE TIMES. Go to bed and get up at about the same time each day. It may take several weeks to reset the internal clock, but, once achieved, there will be a positive effect. Note, too, that studies show that the prime hours for sleep are those  before midnight.

4. EXERCISE. A brisk 20-minute walk sends newly oxygenated blood to all areas of the body (especially the brain) and results in energy for the day, and it also helps to develop those desired sleep patterns. The natural hormones (endorphins) that are released during exercise foster stamina, positive mood, and overall well-being. 

5. FUEL THE BODY EVERY TWO TO THREE HOURS. Rely on filtered water, protein, leafy greens, and vegetables for this task. Add in berries as the day goes on if an energy boost is needed. Eliminate food and beverages that rob energy from the body for the digestive process. Yes, we are referring to refined white flour, all sugars, and alcohol!

Encourage your loved one — or make a personal decision — to switch gears NOW, and make this the best school year ever!  As always, we are here to help with diet, nutrition, and much more to get and keep you on track.