Tag Archives: more energy

7 tips to help you stay alert all day without much sleep (as seen on Today.com)

Chicago weight loss and health coach, Stephanie Mansour, shares tips from top health and wellness experts on how to stay awake and alert all day when you haven’t had adequate sleep.  

how to stay alert with little sleep

When your energy levels are low, you don’t perform at your best or look your best. You may find yourself dragging through the day, your work slipping, your motivation lagging, your relationships becoming strained, and your overall happiness affected — not to mention, it makes losing weight and reaching your health and fitness goals more difficult.

As women with hectic schedules and a mountain of responsibilities, sometimes we don’t have the opportunity to get adequate sleep. A few days per week, you may be working on only a few hours of sleep. And while skipping sleep is never recommended, we’re not always going to get the rest we need, no matter how much we prioritize self-care.

So when you sometimes find yourself with heavy eyes, dragging through the day, wondering how you’re going to make it through your to-do list, I know you can use some advice on how to stay alert.

In a recent Today Show article, I shared 7 strategies you can implement today to get by on minimal sleep. Plus, you’ll get to watch my One-Minute Meditations for Peace of Mind (click here).

steph one-minute meditations for peace of mind

As a health coach and weight loss coach for women, my private weight loss coaching clients often ask me how they can boost their energy without resorting to calorie-packed sugary snacks or dehydrating caffeine.

In this article, I share advice from sleep expert, Dr. Christopher Colwell, Reiki practitioner, Erica Joy Dunn,  New York personal trainer, James Shapiro, physician and preventative health care expert, Dr. Yael Varnado, registered dietitian Dawn Jackson Blatner, certified Pilates instructor, Alessa Caridi, New York City cardiovascular surgeon, Dr. David A. Greuner,  and functional medicine specialist, Dr. Darshan Shah.

Their tips on how to stay awake and alert all day when you haven’t had much sleep include:

  • Skipping the lure of the snooze button to get up on your normal schedule
  • Moving to rev up your physical and mental motors
  • Taking a cold shower
  • Eating a hearty breakfast
  • Staying hydrated
  • Taking a moment to stretch
  • Adding energy-supporting supplements

Read the Today.com article here.

Why You Need Vitamin B-12 and How to Get It As Seen on Fox Chicago

If you’re low on energy in the cold winter months, low Vitamin B-12 in your system may be to blame! Health & Fitness Expert Stephanie Mansour has some simple foods you can integrate into your diet to boost your energy.

We need Vitamin B-12 because a lack of it can be a source of having low energy and it can also be caused by high stress. You may have heard of Vitamin B-12 before in the form of a supplement, a shot, or even drops, but we are going to give you ways to boost your Vitamin B-12 naturally and right from food sources!

7 Ways to Get More Vitamin B-12:

1. Eat more animal products (chicken, beef, fish) OR B-12 fortified plant-based foods, such as cereals with grains.
2. Take a supplement or get a shot. These ways are alternatives for the foods. If your blood work shows that you are significantly low in Vitamin B-12, this can be a faster way to increase it.
3. Fish is loaded with B-12. In particular, sardines and salmon are great choices. If you’re not a big fish eater, I always recommend marinating the fish first. Wild Garden has multiple different packaged marinades to make it easy and quick to get your meal started. I love the Persian Marinade because it has a blend of garlic, fennel, spices, and herbs! If you don’t like the taste of fish, this is a great way to mask the fishy flavor and load up on your B-12! Another option for adding some healthy flavor that I love is Slawsa. It’s a slaw and salsa that adds delicious flavors to your B-12 proteins!
4. Eggs are another great source for Vitamin B, especially the yolk. Hard boiled eggs are great to grab for breakfast when you’re running out the door in the morning.
5. Swiss cheese is the best type of cheese for getting Vitamin B. Have it with hummus and crackers, or add it to your eggs for breakfast.
6. Mussels are great sources of B-12 as well, and they’re popular and easy to get if you’re out having dinner with friends.
7. Clams are another seafood option that are filled with Vitamin B-12!

Once you start consistently increasing your daily intake of Vitamin B-12, it will take your body a few weeks to start feeling the effects, and feel more energized. Make sure you check in with your doctor to find out how much B-12 you should actually be consuming to have your levels where they should be!

If you want more tips on how you can lose weight and keep it off, make sure you join my FREE 21 day challenge at stepitupchallenge.com.