Beat the Energy Drain

**This article was featured in the August issue of ESSENCE. www.essence.com**

by Tracey E. Hopkins

Sure, you expect to feel a little run-down when you've spent the past few weeks getting to work early and socializing with friends into the night or you've been putting in extra hours at the office finishing up a project. But what about that wrung-out, bone-tired feeling you can't seem to shake, no matter how much couch time you've clocked? If you just can't seem to feel well-rested, you might be suffering from fatigue, which is characterized as having a lack of energy and motivation rather than just feeling sleepy.

According to the Mayo Clinic, fatigue can be attributed to lifestyle factors, underlying medical conditions or psychological problems. "In a world filled with endless to-do lists, multimedia overload, eating on the run and economic tensions, many individuals are experiencing fatigue on a daily basis," says Eudene Harry, M.D, medical director of the integrative and holistic Oasis Wellness and Rejuvenation Center in Orlando, Florida.

Fatigue that persists for six months and doesn't improve with rest is called chronic fatigue syndrome (CFS). Studies find that CFS primarily affects women, and in addition to extreme exhaustion, symptoms include muscle and joint pain, memory problems, headaches and insomnia. "Chronic fatigue may be the epidemic of the twenty-first century," says Harry.

Whether you're plagued by the occasional bout of lethargy or your condition is more severe, read on to help determine the root cause and find out what you can do to get back on track.

7 FATIGUE CULPRITS

1. You can't sleep
The National Sleep Foundation identifies insomnia as a major cause of fatigue. Symptoms include difficulty falling or staying asleep and waking up still feeling pooped. Daytime hours are equally troublesome for insomniacs, who may suffer from excessive sleepiness, problems with concentration and memory, and irritability.

Fatigue Rx: Insomnia is usually treated with medications, but Tamara Brown Payne, Ph.D., a psychologist in Atlanta, recognizes that "sleeping pills are highly addictive." She recommends taking short naps during the day. Also, stay away from foods, beverages and activities that can overstimulate. That means avoiding caffeinated beverages within two hours before bedtime and turning off the TV and other electronic devices an hour before you hit the hay.

2. You're anemic
The condition occurs when your blood doesn't contain enough red blood cells, which carry oxygen throughout the body. When the amount of oxygen transported to the heart, brain, muscles and other organs is insufficient, it decreases the energy available to these organs. We perceive this as fatigue. Anemia is especially common among women who menstruate, particularly those who have heavy periods. Its causes include iron and vitamin deficiencies, chronic illness, cancer and sickle-cell disease.

Fatigue Rx: Simple blood tests can confirm if you're anemic. If you test positive, Danielle Huff, a registered dietitian at Montefiore Medical Center in New York City, recommends consuming iron-rich foods such as liver, chicken, beef, fish, beans, lentils, spinach, oatmeal and fortified breakfast cereals. "Iron from animal sources is better absorbed by the body than iron derived from plants," says Huff. "You can assist the absorption of iron in plant-based foods by pairing them with vitamin C-rich foods, like tomatoes, oranges, bell peppers and strawberries." Huff also says to ditch caffeine when consuming these foods because it can inhibit iron absorption.

3. You drink too much
Alcohol slows down brain function, decreasing energy, focus and the ability to make decisions. Drinking liquor can also contribute to sleep issues, which further exacerbates fatigue.

Fatigue Rx: If you're trying to alleviate stress, learn to manage it in more positive ways. "Start each day with a sense of gratitude or find a thought or a mental image that makes you feel good," suggests Harry. Other stress-busters? Try laughing several times a day; getting a massage; practicing relaxation-inducing exercises like deep breathing, meditation, yoga and tai chi; and maintaining healthy friendships.

4. You have a vitamin D deficiency
Studies show a connection between deficiency in vitamin D and chronic fatigue. Huff notes the issue is common especially among people of color because the melanin in darker skin reduces our ability to make vitamin D from sunlight. This problem is worse in winter, when there is less sun.

Fatigue Rx: Although many of the best-known dietary sources of vitamin D are dairy products, Huff realizes this can be troublesome for African-Americans, since many of us are lactose intolerant. "Luckily, there are other food sources, including egg yolks, canned tuna, salmon, mackerel and cod liver oil," says Huff. For some, supplements may be the best way to normalize your vitamin D level. Talk to your medical provider or dietitian about what dose is best for you.

5. You have heart disease
Tiredness is a common early symptom of a heart attack in women, according to the American Heart Association. "If the heart isn't working optimally, then the delivery of nutrients and oxygen in the blood is compromised, and fatigue can be the result," says Harry. That's why it's so important to have any signs of unrelenting weariness checked out by your doctor.

Fatigue Rx: If your fatigue is caused by heart disease, the number one killer of women, Harry says the treatment will depend on what is causing the heart to malfunction. For example, you may be placed on medications to lower your blood pressure. Your physician may also put you on a heart-healthy diet including fish and olive oil, which contain healthy fats, to help fight inflammation; lots of vegetables; high-fiber foods, such as garbanzo beans, to maintain a healthy cholesterol level; and lean proteins to keep the heart muscle strong.

6. You have undiagnosed or uncontrolled diabetes
"Studies show that fatigue is a symptom in both type 1 and type 2 diabetes," says Harry. Fatigue can be the result of having either too high or too low blood sugar.

Fatigue Rx: If you're diabetic, managing your energy levels may be a matter of keeping your blood glucose level in check by staying committed to the diabetes management plan your health care team set for you. That means being vigilant about what you eat. For a steady energy boost, Huff advises that you watch your consumption of simple carbohydrates—such as sweets, soda and white bread—and stabilize blood sugar levels with complex carbohydrates, which are found in whole grain breads and cereals, brown rice, beans, fruits and vegetables, nuts and popcorn. When they're consumed in moderation, Harry says nuts help you lose weight, lower blood pressure and even improve cholesterol levels.

7. You're taking medication
The cause of your lack of energy could be in your medicine cabinet. "Medications used for anxiety, hypertension drugs such as diuretics and calcium channel blockers, and antiseizure medications may also have a sedative effect," says Harry. But don't forget about over-the-counter pills. According to the Mayo Clinic, antihistamines, cough medicines and cold remedies may also be behind fatigue.

Fatigue Rx: If your prescription drugs are making you lethargic, talk to your doctor, who may be able to change the dosage or prescribe a different medication and/or alternative treatments.

10 Things I Want My Daughter to Know About Working Out

So, my daughter, just home from vacation, comes out of her room and states loudly “I’m fat” not with tears, but with sort of a grin. She knows she’s beautiful and has an inner confidence, that I certainly did not have as a 13-year-old, but this statement concerns me and I laid awake that night wondering how to address it.

 

I am a fit mom who instilled health and wellness in my daily mothering. Yet the truth is this: My daughter looks nothing like me; her body is long and curvy, completely unlike my shorter, more muscular physique. Nor does she share “the eye of the tiger” that I was born with. I love to exercise and have used it as a stress release since I was a young girl, walking on my hands and cartwheeling through my younger days. I loved to move and still do. She wants no part of that!

 

So even though she doesn’t share my “tiger spirit,” there are things I still want her to know about why working out matters and why being fit and connected to your body is key to having an amazing life, not just to look good, but to feel strong and confident in who you are and how you show up in the world.

 

1. Being strong is the bomb. What I learned is when I connect to my strength, my fear diminishes and my confidence rises. You will feel more joy and less inclined to take crap from people that want to push you around. 

 

2. Self-efficacy is key. Your need for approval from peers becomes less important. You will be more inclined to celebrate your uniqueness, your beauty, brilliance and strength. This is what you want to reflect, not your fear and phobias. You will attract people who like you for who you are, not for what you have.

 

3. Exercise boosts confidence. Even when we don’t feel like it, the benefits of exercise are huge! Being fit makes me smile more, I feel more alive, and want to connect more with others. The same will be true with you. Trust me! Being fit and vital is contagious.

 

4. Nature rules! Ever feel totally bummed out and trapped in the house? Cranky from too much screen time. Nature rules! The crunch of the leaves, the smell of grass, and the crisp, cool air all brings us to deeper connection to who we are. Moving our bodies outside connects to our source, our inner knowing of what is right, true and unique for each of us.

 

5. You really discover who you are by meeting and pushing through challenges. “I can’t do it.” Lifting weights brings me to places that are ugly and scary. Moving through resistance teaches me that I am more than my thoughts and my fears. I can do more than I thought. Often, things that I thought weren’t even possible.  Fitness pushes you to places where faith takes over and fear fades. This is what I call a peak experience. This is REAL.

 

6. Your choices become clearer. Exercise clears your head and silences unnecessary noise. The doubters and haters in your life shrink to zero. You’ve got no time for that! Making a decision about something? Oftentimes we can work out a strategy through the systematic approach of working out. Clarity is powerful.

 

7. Just sayin’ no to what doesn’t feel right. Being strong allows you to have the strength and confidence to say “no.” This is a powerful word. Embrace it. Get comfortable using it against unwanted sexual advances, peer pressure or anything else that puts you out of integrity for who you are. You rock. “No” is good. It lets people know you are not to be messed with.

 

8. People who care about their bodies and being fit are way cooler. Fit people are, in general, more positive. And who doesn’t want to be around positive people? If you are negative, you attract negativity. It’s hard to be crabby when you are experiencing a boost of endorphins post workout. And the positive effect lasts hours. Share in the good vibes!

 

9. You dream bigger. Pushing through limitations helps you see yourself as the amazing person you came here to be. We are all here to be unique and serve the world in our own way. Dreaming bigger means you can help more people. Don’t waste time trying to be smaller than who you know you are!

 

10. You feel beautiful. Strong is beautiful. Confidence is beautiful. Smart is beautiful. Courageous is beautiful. “Beauty is only skin deep” is actually a lie. Beauty is not just your hair, your hips, your eyes. Beauty is also your inner qualities and how you make others feel. By celebrating yourself, you bring more beauty to the world.

 

This is what I want my daughter to know:  that by caring for her body, she is showing the world that she matters, that she has a voice, and with her strength and beauty from within, she has the power to change the world.

 

And so do you!

About the author: 

Kate McKay is a speaker, coach, fitness guru, entrepreneur and author whose passion is to spread her message of living a life of abundance. She founded Gold Siena/Gold Party New England and Kate McKay, headquartered in Newburyport, Mass. Kate has a single goal in life: to inspire others to live the most abundant life possible by helping them tap into their inner strengths. Ms. McKay offers her wisdom through her "Living Sexy" series of books as well as personal speaking engagements.

23 Ways to Make Money: Side Hustles

Sometimes you need to supplement your income; you need ways to make money on the side apart from your regular job. Other times you may have gotten furloughed (as so many people have recently with the government shutdown) or laid-off and need to make money to stay afloat until you get back to work. Enter the side hustle. Strap on your entrepreneurial hat and gloves and get to work on different ways to make money. I’ve listed twenty-three below to help you get started.

1) Online merchant. Sell items online at places like Amazon, Ebay, etc. You can sell things you don’t use that are already around your house. Those boots you’ve only worn once that hurt your feet, sell them. The tennis rackets that were only used a few times before being put in a corner to collect dust, sell them. If you have collector’s items of toys, games etc. consider selling a piece or two. If you bought a toy for $5 and it can now sell for $200 online, that’s a nice return on investment and supplemental income.

2) Self-published author. Have you already written a collection of short stories or a collection of poems? Put them together and read it through to make sure there is flow or ask a person you trust to proofread it. Once you’re satisfied, self publish it. Put your new work in the proper format for the site on which you plan to sell it, and give it a reasonable price. This will bring in some passive income, a nice way to make money that won’t require constant work.

3) Freelance writer or editor. If you already have a great knowledge base in your industry you can write about it for others. There are writers and editors for every subject or industry. You can put the word out that you’re available, charge a low introductory price to get feedback and testimonials from the first few jobs to build more credibility. You can also sign-up on sites like elance.com and fiverr.com to promote your services and get clients.

4) Barber or stylist. Styling hair is a great way to make money. If you already have clippers and regularly cut the hair of siblings, friends, or your children then you may be able to expand and make a little money. Let your current “nonpaying customers” know you are looking to expand and what your price point is. You’ll already have positive word of mouth recommendations.

5) Babysitter. I often see ads or hear people asking about babysitters. If you have the patience and the knowledge to watch children then this may be a nice side hustle for you. Determine if you need any certifications to give yourself an extra boost or credibility. Research the going rate so you can be competitive.

6) Dog walker. People love their pets and some would spend all day with their four-legged friend if they could, but they need to go to work. They would love it if you could pop in and take their friend for a walk.

7) Pet sitter or house sitter. Has a friend or relative ever asked you to watch their house or go over and feed their cat? Well this is also an avenue for a side hustle or a way to make money. You could become a freelance pet or house sitter. People will pay for peace of mind and to make sure furry or feathered friends stay in good health.

8) Personal assistant. Busy executives and professionals may need an assistant outside of work to assist with everyday errands such as picking up drying cleaning, grocery shopping, etc. If you don’t mind running around a bit this may be a great way to bring in side income. Some people use the term gopher, but I like the term personal assistant. I’ve seen some charge about $50 per hour for these services. Now just starting, I don’t suggest this pricing until you’ve gained positive referrals and recommendations.

9) Personal shopper. Some people just don’t have time to go shopping. You can do it for them; yes they will pay you for it. Say they need a great outfit for the important meeting or office party, they’ll let you know what they’re looking for and you have to hunt it down. So if shopping is something that you like to do then try this out.

10) Seamstress or quilter. If you’re good with a needle, you can make some money. If you sew, crochet or knit you can sell your creations on sites like Etsy.com where people buy homemade items such as hats, blankets, scarves, gloves, doilies etc. If you sew particularly well you could also tailor clothes for individuals.

11) Scheduler. Busy people who aren’t great with organization or just feel they don’t have the time will pay you to create their schedules. If you’re familiar with programs like Google calendar or Outlook, you can try this side hustle. I’ve seen many ads on craigslist for this.

12) Tutor. People are always looking for others who have mastered a subject to tutor themselves or their children. If there is a subject in which you have higher than average knowledge you can tutor in that subject. The most common subjects are math, science, English and test prep (SAT, GRE, MCAT). However, that doesn’t mean that there aren’t plenty of opportunities for other subjects like foreign languages.

13) House cleaner. If you don’t mind scrubbing and using a little elbow grease then you can try house cleaning. House cleaners or housekeepers are still quite common. Do the same mentioned above to gain credibility and get the word out.

14)  Lawn care specialist. Cutting grass and hedges around the house is often outsourced to others. So if you know what you’re doing and have the tools then this may be an option. You could also do things like rake, bag and haul leaves. Clean out gutters etc.

15) Photographer. Already have the equipment and have taken pictures at friends’ events for free? You could start making money here. Turn your hobby into a moneymaker. This is definitely for the person who is already doing photography as a hobby and has the necessary equipment and skill. I do not suggest offering to take pictures at someone’s special event without some experience.

20) Clinical trial subject. You can sign-up for clinical trials that are offering compensation for participation. The description will tell you what is expected of you and the time commitment that is required, usually the longer the commitment the higher the compensation.

21) Workout coach or personal trainer. If you’re really into fitness and health and offer advice to friends and family anyway, you can begin to get paid for this also. Many individuals who are ready to get started working out, want an accountability partner who knows what he/she is doing…and yes they’ll pay you for it.

22) IT troubleshooter. Technology is very important in our daily lives. When it works awesome, when it doesn’t …well you know. So if you’re technologically savvy and know how to fix most problems or problems tied to a specific device or machine then people will definitely pay you to help them.

23) Landlord. If you have an extra bedroom or a part of your house than can be used as a mini apartment, then rent it out. Renting out rooms can bring you in an extra couple hundred a month. Be careful and make sure to check backgrounds and other items to maintain your safety.

A few notes:

As you may have noticed there is a running theme throughout this article. If you have a hobby or a passion that you’re already involved in, you have the knowledge necessary to make money from it. Be creative and think outside the box. Start with an introductory rate and get great recommendations and testimonials.

For every site mentioned check the rules and fees to make sure that it is a lucrative option for you. For each side hustle, do your research so you’ll know exactly what it entails (advantages and disadvantages), how to get started, how you can be competitive and will know what you need for credibility. You can also look up companies that are already hiring freelancers and sign up with them.

Prepare to pay taxes on your side hustle. Fill out a 1099 estimated income tax form to state how much money you’ve earned from your side hustle. Unfortunately or fortunately (depends on how you look at it) the government wants to get paid too.

Do you have a side hustle? What is it and how did you get started? I would love to hear from you.

About the author: Maria James has a compassion for people that makes her involvement in Heal a Woman to Heal a Nation a sure fit. She is a biomedical scientist who is public health conscience and has always worked for the betterment of others. Maria is the founder of Pocket of Money, LLC which provides tools and tips to help you take control of your money and live your best life. Dr. James is our resident Money Scientist.

Negative vs Positive Thinking

Miracles happen every day and in that split second everything can change. In the darkest periods of my life, I remember calling out to GOD asking for a miracle to change my circumstance. With a face full of tears, knees weak with shame and disappointment, I prayed for a blessing. I wept for a saving grace.  At one point I remember when I prayed to be saved from myself because the way I was heading there was nothing left to destroy but me.

Mentally, physically, emotionally, financially I have been torn. I have been defeated. But eventually when I got tired of what my grandmother calls having my “own personal pity party", I would surface from my hours, weeks and sometimes months of self-inflicted agony and decide to give my life everything I had left. I always rose from the living dead with the "what's the worst that could happen?" fighting spirit and then and only then would I start speaking life back into myself. When I started speaking life back in to my situation GOD would send a Blessing. 

The hardest part is to believe in yourself when you feel there is nothing left to believe in. You have to do the hardest job on the planet and truly believe in yourself and do the work to elevate your circumstances and continue to push for all the things you desire in the mist of your mess. I promise you, there is a blessing in your storm. All you have to do is BELIEVE IT and not the fairytale belief when you sit and wait on the lawd but the Belief that your work is not in vein.

The Belief that your actions will produce favor.

The Belief and Power of Positivity and Action.

Seasons do and will change but are you prepared for what the next season of your life will look like?

A negative mind will NEVER give you a positive life. Change your mind. Change your LIFE. 

About the Author: Monokia Nance is a powerful award winning speaker, author and brand manager, with more than a decade of experience working with some of the top brands in the nation. Her acclaimed strategies are impacting the masses for a lifetime, not just for a moment. Her life's work is to help women (and some 5 star men) to identify and deliver their life’s purpose, dominate their marketplace and create millions. Monokia is not only the CEO of Monokia Brand Management she is the Co-Founder and Executive Director of Heal a Woman to Heal a Nation Inc.