Foods That Fill Your Energy Reserves

Reaching for the coffee is something we’re accustomed to doing when we need a boost of energy. Instead of reaching for a quick boost, that comes with a crash soon after, let the foods you eat fuel your energy naturally. By choosing the right foods and adding them to your daily routines, you can pump up the power to conquer anything that comes your way. Here are some of my favorite energy boosting foods for the next time you’re feeling sluggish.

Quinoa. The hard-to-pronounce ancient grain is a fabulous source of proteins and amino acids, along with plenty of other stuff too. Because it’s so dense with nutrients, this kind carb is ideal for upholding high energy levels for longer.

Tuna. Scoop out the inside of a cucumber sliced lengthwise for a carb-less “bun” and stuff it with tuna fish. It makes a satisfying lunch that will beat that mid-day slump so you can trudge on through the rest of your day without defeat.

Lentils and beans. An economical way to boost your energy is with lentils and beans. They each have tons of fiber which keep your blood sugar levels steady, ideal for maintaining energy all day long.

Oranges. With plenty of vitamin C, oranges are a smart choice for boosting immunity and for increasing energy too. Have them with lunch before returning to work, and you’ll feel even-keeled all afternoon.

Nuts. Nuts like almonds, cashews, pistachios, and even natural peanut butter contain the nutrients and essential fats you need, along with protein too. They make a great on-the-go snack that provides a satisfying crunch anytime you need a bite.

Spinach. Spinach is rich in amino acids that will keep you going all day long. Spinach is also an easy food to add to almost any recipe, so sneak it in as much as possible.

Dark chocolate. And finally, let’s end on a sweet note. Real dark chocolate with at least 80% cacao is a mega-energy booster. Savor a square of the good stuff, and you’ll be good to go. Plus, you’ll satisfy that sweet tooth all in one fell swoop.

Start adding these foods to your meals and see how more energetic you feel.

Do you find yourself having an all or nothing mindset about your health?  It’s either salad every meal, or you’re doing it “wrong” — and don’t even think about having that cupcake on your birthday.  That officially means you’ve fallen off track, and you’re down in the dumps for a few days before you can muster the courage to pull yourself back up.

I want to let you know you can feel freedom from this way of thinking.  Wellness isn’t all or nothing, and as a matter of fact, it’s a balancing act.

So how do you feel when you eat something less healthy than you think you “should” — how do you treat yourself?


One of my favorite things is letting you in on my secrets of making life easier — especially when that involves living healthy with ease.  So when I saw this app, I couldn’t wait to tell you about it — it can saved you oodles of money and cabinet space.

The app called No Waste is a way to keep an inventory of everything in your kitchen, so you don’t have three bottles of balsamic vinegar stuffed in your pantry after you keep buying new bottles unknowingly.  You can also keep track of expiration dates through the app, and it’ll even send you notifications when something is about to expire.  How helpful is that?!

Can I challenge you to do something new this week?

I’m confident you’ve had lettuce, spinach, and probably even the rave-worthy kale after the hype a few years ago.  But this week, I want you to resolve to try a leafy green that you’ve never had before.

Some examples could include arugula, collard greens, swiss chard, butter lettuce, kale, spinach, or even fresh green herbs you’ve never tried.  There are no rules here, just get out and try something new!

So, what’s it going to be?   If you need some recipes or tips on how to cook any of these greens, let me know – I’m happy to share my experiences and help in any way I can.

Metabolism — we all want to have a strong and quick one, but it takes some work to achieve a healthy metabolism.  It’s affected by what we eat, how we sleep, our hormones, exercise, and many other aspects of our overall wellbeing.

In fact, some specific foods can help boost your metabolism.

Keep the following foods on your plate: avocado, spinach, green tea, coconut oil, and almonds.  These only name a few, but the options listed here are versatile foods that can easily be added to almost any meal.

If you’re in need of a new workout routine, do some research on HIIT workouts that may fit your desires.  These exercises can be done just about anywhere, making them incredibly feasible for fitting into anyone’s schedule.

There are a slew of things you can do to boost your metabolism, but starting with these small changes can start you down a long-term path to a healthy metabolism.

What HIIT workout is your favorite?

I can’t even tell you how many times I’ve dreadingly prolonged going to the grocery store because I didn’t want to look up recipes, make a shopping list, cook things I’d never cooked before, and therefore didn’t feel confident cooking.

That’s the perfect recipe for take-out, right?

Until I finally learned my lesson, and it’s been easy sailing since…

Instead of focusing on recipes, I focus on foods.

What foods would you like to eat in the coming days?

Think about what’s in season, readily available and fresh.

Make a list of a handful of vegetables you’d like to eat in the coming week, along with a few fruits that are making your mouth water thinking about.

Go from there and create recipes with your ingredients, instead of the other way around.  Eating healthy can (and is, in my house) absolutely simple.  Recipe free, even.

Do you get caught up on recipes, too, like I did?

How do you navigate this each week?

We battle inflammation for many reasons.  Inflammation can be caused by stress, lifestyle choices, food allergies or sensitivities that we may or may not know we have, and from environmental toxins, to name a few.

Some of these we can control, some we cannot.  But there are definite ways we can combat the inflammation in its tracks, and a lot of those have to do with our food choices.

Some inflammation causing foods can include:

processed foods, sugar, dairy products, alcohol, fried foods.

Some foods that can help fight inflammation can include:

leafy greens, cruciferous vegetables such as broccoli and brussels sprouts, pineapple, blueberries, and ginger, to name a few.

Being mindful of reducing as many of the inflammation causing foods, and replacing them with inflammation-fighting foods is a great place to start.

What’s your favorite inflammation fighting food I listed?  Mine is blueberries 🙂

Favorite Health Apps to Achieve Your Goals From Your Phone

It’s incredible to me that less than about decade ago, our phones were merely used to call our friends and family. Now, you can do absolutely anything on it, and it’s become our very own personal assistant. We panic when we go to reach for the phone and it’s not where we left it last, and we wouldn’t dare leave it at home when we jet out to run errands. It’s a part of our lives now — and a huge part, at that. I like to take advantage of all that’s available and make my phone work to my benefit as much as possible. One of the ways I do this is by having several useful health apps on my phone that help me in various ways stay on track, no matter where I am. I wanted to share with you some of my clients’ favorites, in case they could help you, too!

FitRadio: Having a good playlist to motivate you through your workout is incredibly effective, helping the time go by faster and upping your energy. Download FitRadio and find the perfect station for you!

Couch to 5K: If you shy away from running because you feel like it’s been too long and you’re rusty, or simply not good at it, try downloading Couch to 5K. This free app helps you ease into running using a manageable approach, getting you from zero to 5k in about three months.

Happify: There’s not one of us that couldn’t use some help with our emotional wellbeing – we fluctuate day to day, and it’s something we need to be incredibly mindful of. This app was developed by positive psychology experts and is a beautiful tool in taking control of your emotional wellbeing.

PocketYoga: For those busy weeks where you can’t sneak away to a yoga class, the PocketYoga app is the perfect companion. Fit in a yoga class no matter where you are.

Charity Miles: This app is an amazing way to raise money for a charity of your choice as you also work towards your health goals. I think this is a fantastic motivation tool.

Are there any health apps you use and love that I didn’t list here? Drop them in the comments below, I’m always looking for new apps that will help make my life and my clients’ lives healthier, easier and more enjoyable!

No bake cookie balls

Have you ever tried these fast, minimal ingredient cookie balls you can make in mere minutes without the help of an oven?  You can even choose your ingredients wisely and use them as healthy energy balls.

A favorite quick & simple no bake cookie ball recipe is:

  • 1/2 cup of Medjool dates, pitted
  • 1/2 cup raw almonds or cashews
  • 1/2 cup almond butter
  • 1 tablespoon raw cacao powder
  • 1/2 teaspoon ground cinnamon

Mix ingredients using a food processor, starting with the dates first.  Add nuts after dates are processed, adding the rest of your ingredients to blend together.

Roll into balls and refrigerate until chilled.

These are the perfect snacks when you want a bite to eat, and they even work well for your 3pm pick-up.

Feel free to add more ingredients that you’d enjoy, such as coconut flakes or dark chocolate chips.  No bake cookie balls are so simple to make, it’s hard to mess them up.  So experiment and find what YOUR favorite no bake cookie/energy ball recipe is.

So, what’s your favorite type of cookie?  And how do you think you could create a no bake cookie version of it?

Are you drinking enough water?

I’m sure you’ve heard the famous “8 glasses of water a day” — but did you know that isn’t exactly true for everyone?  Our bodies are different sizes, have different circumstances, and so many other factors can change the amount of water each of us needs on a daily basis.

A general rule of thumb is to drink half of your body weight in ounces daily.  Spreading it throughout the day will benefit you most, to keep you hydrated all day long.

Symptoms of dehydration can include:

– headaches and brain fog

– feelings of hunger

– fatigue

– constipation

If starting your day with a tall glass of water isn’t a current practice of yours, try it first thing in the morning.  Fill a glass and leave it in your refrigerator all night, and reach for it first thing in the morning.  There’s nothing more satisfying than a tall glass of water to wake you up in the morning.

This will help combat any tiredness still lingering as you’re waking up for the day, and will clear the brain fog you may have from sleeping all night.  Not only will you feel better mentally, it will jumpstart your digestion for the day, really starting you off on the right foot.

Do you currently start your day with a glass of water?