Mindful of your needs

When you get up in the morning feeling sluggish and tired, what do you do to energize yourself?

Listen to music, it helps with the soul

Listen to music, it helps with the soul

I make a power protein shake with some added B vitamins and that seems to get me through the morning.
This is much evidence on the power of the Bs but remember they are water soluble vitamins that need to be replenished.





The major B vitamins include thiamine, riboflavin and niacin– B, B2 B3

Here are some food with some of those vitamins:


1/4 cup sunflower seeds

1 cup split peas1/2 cup oatmeal

1 cup lima or Great Northern Beans


1 cup spinach

1 cup low fat yogurt

1 cup turnip greens

1 cup broccoli

1 cup asparagus

1/2 cup cream of wheat


4 oz. of chicken breast

4 oz. tuna

2/3 cup of most cereals have added niacin


1 banana

1 cup carrots

1 cup green beans


1 cup pearled barley

1 cup lima beans

1 cup lentils

1 baked potato

B 12

1 cup milk

4 o.z tuna

4 oz. turkey

1 cup cottage cheese

And if you are  vegetarian or vegan you may need to supplement your B Vitamins

Ideas on B vitamins taken in part from: Schlenker,E. and  Roth, S. ( 2011) Williams Essentials of Nutrition and Diet Therapy. St.Louis, Mo. Elsevier/Mosby.

Another important ingredient to my day is always some form of exercise.

I try to do something every single day; not always strenuous but always something!

Get up and move, and when you do you will be more energized for the day.


Another great motivator for the morning sluggishness is music. Music makes you dance, music makes you smile.

Turn on some tunes in the morning and create your own musical dance.