regain energy

Do you always wake up tired and need coffee to start the day? Have you already exhausted your energy in the middle of the afternoon? Do you get to the end of the day “exhausted“?

Or are you often in a bad mood, lazy and without the mental and emotional strength to take on new challenges?

This is a very common condition, unfortunately, and often, the daily fatigue, since the morning and without real reasons, or the perennial bad mood or laziness, are considered normal.

But is not so. According to macrobiotics, a healthy person should wake up in the morning full of energy and good mood, with the desire to face the day with all its commitments and without the need for substances that awaken.

It seems impossible? Yet with a conscious, integral diet (for example whole food such as the seed of the cereal and not dispersed like flour), with a vegetable base, alkalizing, homemade (no industrial and precooked), without sugar (which steals vitamins and minerals!) and other stimulants (which drain the energy of the kidneys) we can overcome physical and mental fatigue.

The ideal healthy person should be: “Never tired, full of life, dynamic and quick, that can fall asleep instantly, always with a good appetite, not only for food, but for life. Which has an iron memory and does not forget anything. Always in a good mood, unable to bear grudges”.

It is interesting to note that for macrobiotics the concept of “health” extends beyond the physical condition of our organs, but embraces the human being as a whole.

First of all we should start to eliminate or reduce to an occasional use all the “dead” energy foods and start to introduce daily “live” and vital foods, which transfer a high vibration to us.

  • Foods "dead" energetically (with a low vibration):
  • industrial food
  • freeze-dried food
  • frozen food
  • flours (especially the refined ones, but also integral ones!)
  • cooked or heated food in the microwave
  • animal food
  • "Live" foods energetically (with a high vibration):
  • seeds (grains in beans, legumes, oil seeds)
  • vegetables
  • fruit
  • flours (especially the refined ones, but also integral ones!)
  • fermented foods (salads, pickled olives, unpasteurized sauerkraut)
  • miso

Second step: Say yes to food rich in nutrients and no to poor food.

The second step is to avoid or reduce foods that are poor from the nutritional point of view, those with the so-called “empty calories”, therefore rich in calories and carbohydrates, but poor in vitamins, minerals, polyunsaturated fatty acids and fibers.

A food poor in vitamins and minerals (such as “00” flour) is a food that can not give us energy and vitality, but it will produce tiredness and a bad mood, as well as the desire for more food, because our body has not been “Fed” for real, but only “filled”.

The refined foods, from the flours to the sugar, not only do not give us the precious nutrients to give us vitality, but they steal them! They are real thieves of vitamins and minerals, making us feel weak and emptied.

And it’s not over, refined food also creates acidosis, which will make us feel even more tired and exhausted.

  • Nutritionally poor foods that steal minerals and vitamins:
  • refined sugars
  • refined flours (pasta, bread, crackers, biscuits, etc., prepared with flour “00” or “0”)
  • meats and sausages
  • eggs
  • cheeses
  • dairy products of all kinds
  • coffee
  • sugar
  • alcohol
  • Nutritionally rich foods:
  • whole grains (especially in seed)
  • legumes
  • vegetables
  • fruit
  • seaweed
  • seed oils
  • ofu and tempeh
  • sugar
  • iso

Third step … good daily habits

Nutrition is not everything, even if it is perhaps the most important piece. Our body also needs movement, oxygenation, relaxation, positive thoughts, contact with nature.

  • Good habits to be included in our life:
  • sport
  • deep breathing
  • meditation
  • yoga
  • walk in the woods and in the countryside
  • long baths at the sea
  • exposure to light

By Working on several fronts, we can say goodbye to chronic fatigue and live our lives fully.

Want to know more about the health-nutrition relationship?
Take a look at this new interesting technology.

Feel free to share on any of the Social Media listed below and start the "Conversation". As always, thanks for popping in and see you soon.

Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

Read other posts from Mirko Francioni

office syndrome

Spending 8 hours or more in the office can be tiring not only for the mind but also for the body.

Sitting for a long time in front of a computer, perhaps in incorrect positions, can in fact bring a series of cramps or pain to legs, arms, neck and back. As we improve technology and we now work with computers on a daily basis more and more people suffer from these disorders. Many people then find themselves quietly suffering on their chairs.


How to cope with an exciting new job that unfortunately can also be an “aching job”?

The solution is gymnastics, but often there is no time or desire to go to the gym once you leave the office.

Not everyone knows that you can remedy these physical pains even with a bit of stretching from the desk, in breaks from work. If doing exercise in your office may seem inconvenient or inappropriate, do not worry. The exercises are quick, easy to do and will not expose you too much to the attention of your co-workers.


To get a bit of a fight and to overcome back, neck and arm pains, it is enough to have a few free minutes and a chair.

So if you suffer from these disorders and the idea of ​​some quick stretching exercise makes you curious, read on, below you can find 5 simple exercises to do at intervals when sitting in the office.

correct back position

Exercise the lumbar muscles

Here’s what you need to do: sit down slowly with your torso towards your thighs and bring your hands to touch your feet. As you go down, breathe out, then wait in position for 15 seconds and come back to the starting position. Repeat the exercise at least 4 times.

Exercise for the back muscles

Always sit up and put your torso upright and cross your hands behind your neck. Then push the elbows as far back as possible. Hold the position for a few seconds, then bring your elbows forward. Repeat at least four times.

Relax the neck muscles

Do you have a bad neck? Here is the exercise for you!
When seated, pull your back off the back and keep it straight. Relax your arms and place your hands on your knees. Slowly bring the chin to touch the chest and then always rise slowly.
In the same starting position, then, slowly turn the head to the left and then to the right and repeat the exercise 10 times per side.

Exercise for the arms

Find a chair that is sturdy and without wheels. Sit down, put your feet on the ground and keep your back straight off the back.
Grab the side edges of the chair seat, pry up the arms and lift up. As you lift, inhale and contract the abdominal muscles, the buttocks and the thighs. Then return to the starting position and exhale slowly. Repeat the exercise 10 times.

Exercise the abdominals

When seated, keep your back straight and lean against the backrest. Keep your hands on your hips and slowly rotate your torso ten times to the right and then ten times to the left. While doing the exercise, remember to inhale and exhale slowly.

Well hopefully by following this simple yet effective suggestions you will slowly recover from your pains, however, you if you feel that the pain is chronic and still persist, it is advisable to see a doctor that can help you even further.

Let me know in the comments below.

I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”.

As always, thanks for popping in and see you soon.

Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

Read other posts from Franco Nero