Welcome! My name is Molly, and I am currently a Registered Nurse with my Bachelor’s of Science in Nursing. I am also an Adult Nurse Practitioner Student, and planning to graduate May of 2013 from Creighton University in Omaha, NE.
I love seeing patients, and helping them reach their optimal health.
In my spare time, I enjoy spending time with my husband, Dave, our dog, Kansas, spinning, reading, and being at the lake.
My favorite quote to live by while practicing is:
“You treat a disease, you win, you loose. You treat a person, I guarantee you, you’ll win, no matter what the outcome.”-Patch Adams
If you have any questions, please do not hesitate to contact me at mollybrown@creighton.edu
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Let's talk energy boosters...
1. Make sure you are getting enough Magnesium. Magnesium is an electrolyte, mineral, and vitamin! It's needed for more than 300 biochemical reactions in the body--including taking your glucose and making it into energy. So, even if you are slightly deficient it can make you tired!
How do you know what your magnesium level is? If you go to your healthcare provider for a physical, they probably include it in your blood work. If your annual is not for awhile, try adding a handful of nuts such as almonds, or cashews to your daily diet, whole grains, and fish.
The recommended dietary intake of magnesium is: 300 mg for women a day. You can also check out your multivitamin to how much magnesium intake you are getting there!
2. Take a daily walk. Even if you are feeling tired, studies have shown that walking just for 10 minutes boosts energy
levels! Plus, you get a little Vitamin D if you go outside for your walk, double points! The studies also showed the energy levels were sustained for up to 2 hours after the walk.
3. Take a power nap. Some studies suggest an hour. If you don't have time for an hour, even 15 minutes can help you reset for the day. A little nap helps you focus more, and it helps you to retain what you have learned for the day. One little tip I've heard along the way is to let your bed, or wherever you are going to take a nap, "hold you." This simply means to let your muscles relax, unclench your teeth, and let your eyeballs roll back into their sockets. Then, when you set your alarm, say, "I'm going to wake up at _____ and feel refreshed and reenergized." If you believe those words, it really does help!
4. Eat your breakfast. And don't skimp on your other meals, either! Studies show people who eat breakfast and have their meals have less fatigue than people who do skimp. I think it's important to start off with a high-fiber and high protein breakfasts. It sets the tone for your body the whole day. Eat your fruits and veggies, too, skip the processed snacks!
5. Drink your water. If you filled a 32 ounce water bottle up twice a day and drank it all, you would be hydrated with a good amount of water. In turn, if you drank 3 cups of coffee in the morning, and no water, your cells will be dehydrated, eventually you will come down from your coffee high, and it can actually increase your blood pressure. I'm not saying to quit your morning coffee, I'm just saying for every cup of coffee you drink, add a cup of water.
*Helpful Hints to getting all your water you need: Fill a big water bottle up the night before, and put it in the fridge. It will be cold for when you wake up, and an easy way to remember to drink your first water bottle. Add some lemon, add some crystal light, do whatever you need to do to keep those cells hydrated!
6. Eat whole foods. I'm sure you've heard this 1,000 times. Eat whole grains, fruits, vegetables, and fish. I know this is extremely hard to do, but if you can even swap out one meal for a big course of fruits and vegetables, you can slowly change your habits. Then, you can reap benefits of having a nice blood sugar, low blood pressure, and low cholesterol! If you need a sweet treat, try to keep it in moderation. Way easier said than done!
7. Have your Thyroid checked. Your healthcare provider can easily draw your Thyroid levels on a routine visit. If you are feeling unusually tired, fatigued, anxious, hot, or cold all the time, talk to your healthcare provider. Sometimes, it effects more women after childbirth, so don't be shy to ask.
8. Take Vitamin B-12. Studies have shown Vitamin B-12 can increase your energy. It's available at any of your local pharmacies, or a nutrition store. It's over the counter, and a water soluble vitamin.
If you have any questions, or would have suggestions for blog posts you are interested in, please do not hesitate to ask! I can be reached at mollybrown@creighton.edu
Thanks for reading!
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