Optimize Your Breakfast for More Energy All Day

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The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window.

Hmmm...what did you eat for breakfast?

I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch.

So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all?

Your body deserves so much better than that. And so do you!

When you eat a good breakfast, your day goes smoothly. No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.

What Breakfast is Right for You?

One of the best—and most fun—ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later.

  • Day one: Scrambled eggs or tofu

  • Day two: Bean soup or a bean salad

  • Day three: Oatmeal

  • Day four: Boxed breakfast cereal

  • Day five: Muffin and coffee

  • Day six: Fresh fruit

  • Day seven: Fresh vegetables

    Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding in more of the foods that made you feel great!

Are you looking for more help implementing healthy food and lifestyle changes? It's hard to do on your own. The accountability and expertise you receive with a health coach can help you reach your goals much faster, and help good habits stick. Set up a free 1:1 sample session with me to learn more!

Brain Fog and Exhaustion, What's Going On?

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A common complaint I hear as a Health Coach is lack of energy. The source of this problem can be complex. It could be purely physical, you could be sick or sleeping poorly. But a lot of times, people are burning the candle from both ends, and expecting top performance at all times. And then it happens - our bodies let us down. 

I used to struggle to stay awake past 8:30pm. It drove me crazy! I would bust my butt all day at work, come home and cook dinner, and then be too tired to do anything else. By the time the weekend rolled around, I would still be catching up on rest. I’d be too exhausted to go out and have fun. 

I was frustrated. After all, I was young and seemingly healthy. So why did I have so much brain fog and exhaustion all of the time? I brought it up to my doctor at my annual check-up. She said, “well you are probably just doing too much. I’m always amazed at how much women expect of themselves.” It struck a chord for me. Maybe I was expecting too much? But it still seemed like something else was going on.

Nowadays, I don’t really struggle with having enough energy, provided that I am getting a good night’s sleep. But former me would be relieved to know that there probably WAS something else going on. Chronic high levels of stress is not something our bodies are meant to deal with. After periods of long-term stress, the brain becomes hyper-reactive and is always ready for danger. As a result, higher brain functions like the ability to concentrate or focus begin to suffer. Brain fog, memory loss, anxiety, depression, and severe fatigue are all symptoms of ongoing chronic stress. When you’re in this mode, your energy level tends to be way down.

I understand how hard it can be, so I’ve created a FREE video training called 5 days to More Energy. Sign up and I'll send you videos straight to your inbox for the next 5 days with things you can do right away to improve your energy. These were the very things I did to build my energy back up, and I am sharing the strategies with you for free!

Are you looking for more? I work with clients to help them improve their adrenal health through nutrition and lifestyle changes. These are incremental changes that, when put into action, can have you feeling more like yourself in no time. Join me for a free 1:1 session.

How to Survive Daylight Savings Time When it is "Always" Dark Outside

Daylight Savings Time has come and gone, and unfortunately for a lot of people, that means getting home after work in the dark. It can be hard to stay motivated when all of your free time, except for the weekends, is after sunset. Full disclosure - I used to really struggle with this! I would get home from the office feeling exhausted. I would change into some comfy clothes and make dinner, and then most of the night was spent being sedentary. If it weren’t for the fact that my dog needed a walk in the evening, I probably would have holed up on the couch every night until bedtime. It took serious effort for me to stay motivated. Maybe you’re experiencing that now. If so, there are a few things you can do to stay focused on your goals, and improve your health, during this transitional time of year:

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  1. Get outside during the daylight hours if you can. Soaking up sunlight, even if it is just filtered, can do wonders for your mood and health. Plus, the fresh air can give you a fresh perspective. Even if the weather is less than stellar, a little bit of time outside can give you a bit of a boost.

  2. Keep up your workouts. Not feeling it? Make a pact with yourself to do at least 5 minutes of exercise. Nine times out of ten, once you get started you’ll feel good enough to get your full workout in. Still struggling? Grab a buddy. The peer pressure can be helpful when it comes to sticking to your goals.

  3. Go for a walk after dinner. It may be tempting to fire up the TV for a Netflix marathon after dinner, but don’t underestimate the power of a post-meal walk. If you can bring family members or friends along, even better!  

  4. Keep up your social calendar. Make a point to meet up with people who bring you joy. The power of social connections is strong, so don’t let these meetings slip off your calendar. Just don’t overbook yourself! 

Just because it is darker outside, doesn’t mean you have to settle in for a long winter of hibernation! Do you struggle with energy this time of year? Set up a free sample phone session with me and let’s talk about it.

5 Days to More Energy

I used to have a bit of a personal energy crisis! I'd get up, go to work, come home and have dinner, and then could barely keep my eyes open past 8:30pm! I was constantly nodding off on the couch in front of the TV, and I hated it. Weekends were about "catching up" on sleep and errands, and I often lacked the energy to do the fun things I wanted to do. 

It took me time to crack the code, but I found a few things that made all the difference in helping me feel more energetic. And, they weren't complicated to put into action and were completely natural!

If you're struggling with energy, sign up for my 5 days to More Energy email series and I'll send you videos straight to your inbox for the next 5 days with things you can do right away to improve your energy. These were the very things I did to build my energy back up, and I am sharing the strategies with you for free!