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• Eat Right - The right amount of calories is vital to our daily functioning—it’s only when we take in more calories than we burn that we run into trouble.
• Sleep Well - Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance and health.
• Stay Active - Many of us get very little physical activity and hold a tremendous amount of tension in our bodies—all of which can be exhausting.” Although it may seem contradictory, expending energy can actually increase your energy. How? According to James S. Gordon, MD, the founder and director of the Center for Mind-Body Medicine in Washington, DC, and a clinical professor in the departments of psychiatry and family medicine at Georgetown University school of medicine.

• Break for a smart breakfast. Too many of us grab on-the-go choices that don’t provide optimal fuel; some of us skip breakfast entirely. The smarter path: Look for a breakfast that contains complex carbohydrates, your body’s principal energy source. Then add a serving of your favorite fruit for a tasty wake-up.
• Drink up. Water transports nutrients, carries away waste, and hydrates cells throughout our bodies. Make sure you drink adequate liquids each day.
• Find food bargains. Make your calories nutrient-dense—meaning choose foods that provide ample amounts of vitamins and minerals and relatively fewer calories.
• Bet on the Bs. When it comes to energy, the B-complex vitamins—thiamin, riboflavin, niacin, B6, B12, folate, pantothenic acid, and biotin—are most often linked to peak mental and physical performance. Though each B vitamin works differently, they work best together to help turn carbohydrates into blood glucose, which fuels your cells, muscles, and brain. You’ll find B vitamins in beef, chicken, and other meats, and in foods made with whole grains, such as breads and cereals.

Sleeping Good tips:

• Set a schedule for going to bed and waking—and try to keep to that schedule even on weekends.
• Establish a regular, relaxing bedtime routine—soak in a warm bath, listen to soothing music, read a calming book.
• Check your sleep environment—you want your bedroom to be dark, quiet, comfortable and cool.
• Finish eating two to three hours before bedtime—and avoid caffeine after late afternoon.

Advantage of Staying Active:

• Relieve muscle tension and send oxygenated blood to the brain and other vital organs
• Boost the efficiency of the heart and lungs, making the tasks of daily life easier and less tiring; and
• Provide an outlet for stress relief.

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