The Energized Woman

Archive for the ‘Energy Boosts’ Category

It’s usually about this time of year that New Year’s Resolutions begin to fall by the wayside.  Is this feeling true for you as well?

I think it’s helpful to remember that you’re not alone, and also to be gentle with yourself and not go down a path of beating yourself up as you may have done in the past.  Focus on what you have been doing and what is going well, and take some time to course-correct as needed.

My clients often experience this challenge as well.  They get off to a great start and feel really excited and tapped in to what they want and where they’re headed, and then they reach a point where they feel like they’re losing steam and that it’s all becoming too much.  That’s where the support and accountability from me, as their coach, comes into play.  And that’s why you’ll often hear me advising you to consider getting some support as well in your own journey; going it alone is usually a recipe for frustration and frequently leads to a person giving up.

I also find that connecting back in with the basics, and really making sure that you’re building a solid, sustainable foundation of health, can be just what you need to renew your commitment and continue to move forward.

One of the basic building blocks that I would like to share, or perhaps remind you of, is the optimal eating schedule.  Below you will find a schedule that promotes consistent energy, stable blood sugar, balanced moods, and effective metabolism.  Compare it to your current daily schedule and make any necessary tweaks.

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Breakfast:  Eat within an hour of getting up, ideally before 8:00 a.m.

Mid-morning snack:  Around 10:00/10:30

Lunch:  Between 11:30 and 12:30

Mid-afternoon snack:  Around 2:30/3:00

Dinner:  Eat by 6:00 p.m.

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Comments?  Reactions?  Questions?  Let me know by sharing below in the comment section.

Do you find yourself frequently grabbing a cookie, or a bag of chips, or having a bowl of ice cream, even though you really don’t want to?

Are you feeling like everyday is a battle with food?  You’re trying to be so “good,” but you just can’t stop giving in?

Do you think the way to get rid of your out-of-control cravings is to completely eliminate carbohydrates?

I’d like to offer a different perspective.  Tune in to my audio tip to discover what I recommend instead…(Just click on the triangle button below)

Want some more tools to finally put an end to your cravings in 2012?  Join me for my upcoming all-new teleclass on January 5th:  Make 2012 the Year You Kick Cravings to the Curb:  4 Simple Steps to Take Back Your Power and Put an End to Out-of-Control Cravings.

Today’s energizing tip focuses on the most important meal of the day:  breakfast. I discuss how essential it is to keep your blood sugar balanced in order to gain more energy and experience greater stamina throughout your day.

I know this isn’t the first time you’ve heard how important breakfast is, but if you find yourself dragging throughout the day, definitely tune in to today’s audio tip for a fresh perspective (just click on the triangular button below to listen in):

So, what’s your take-away from today’s energizing audio tip? What will you do differently tomorrow morning? Please leave a comment below to let me know.

As we look toward summertime, I’ve been hearing from many of my clients who, frankly, feel overwhelmed at the thought of how to fit it all in:  time with the kids, vacations, relaxation, running their business, and the list goes on.

To that end, I wanted to share a few thoughts/tips that I hope will be helpful, if you’re experiencing any overwhelm yourself.  Applying one or more of these tips will help free up some of your energy and keep you from feeling scattered and pulled in too many directions.

First, identify what you can take off your plate for the summer. This can be a challenge, but I invite you to really step up and be courageous here.  Sometimes reminding yourself that you’re just saying no to something for now, not forever, can make all the difference. Read the rest of this entry »

Do you have days that are action-packed and you’re on the go a lot? Are you wanting to eat healthy, but when you’re not at home you find it much more challenging? With these five nutritious snack options, you’ll go through your days with increased energy and avoid those nasty energy dips that show up after consuming something heavily processed and full of chemicals.

What’s also great about these five snack options is that they will truly satisfy you and keep you feeling full, so you won’t need to reach for something else that’s less healthy an hour later.

1. ALMONDS and DARK CHOCOLATE

This is one of my all-time favorite snacks, and it really is so healthy for you. The almonds are a great source of calcium, and the dark chocolate (look for 70% cocoa content) provides antioxidants and helps to improve your mood.

2. GRANNY SMITH APPLE with NUT BUTTER

The apple provides a good source of fiber, and this specific type doesn’t impact your blood sugar as much as some of the other kinds of apples. It’s a great combination with a nut butter (not a nutterbutter;-), because the protein and healthy fats in the nut butter balances out the sugar from the apple and leaves you feeling satisfied and comfortably full. Some options for nut butters are peanut butter and almond butter. (Note: Opt for organic apples whenever possible, to avoid the pesticide residues that are left on an apple’s skin.)

Read the rest of this entry »

When was the last time you had fun?  Has it been a while?  We all get so bogged down with our responsibilities and our never-ending to-do lists.  Listen in below for some encouragement and more about why scheduling in some fun on a regular basis is so vital to your overall health and well-being.

What is one thing (hopefully you’ll do more than one;-) that you’re going to do this week to have some fun?  Please leave a comment and let me know.

Ahhh….couldn’t we all use a bit more peace and calm, especially this  time of year?!  I know I could!  And, fortunately, a post that I came across earlier today might be just what you need to start enjoying a more frequent state of inner peace.  The post focuses on meditation, which is so often surrounded by such mystery, isn’t it?  One of the things that I liked most about this post is that it helped to simplify what meditation is and how it can be developed into a daily practice.  There are so many amazing benefits of cultivating a meditation habit.  Go ahead, take a look:

http://www.thehomeopathiccoach.com/blog/the-health-benefits-of-meditation.html

The theme for this week seems to be gratitude, especially for those of you in the U.S. who will be celebrating Thanksgiving on Thursday.  I know that I have a lot to be grateful for, and one of the biggest blessings in my life is friendship.

This past weekend I had the opportunity to spend time with my friend, Theresa.  We met in college, and I can’t believe it but we’ve now been friends for almost 20 years!  Although she was originally a Michigander like myself, shortly after college she moved to North Carolina.  We try to see each other at least once a year, which is not nearly enough.  However, recently we had gone almost a year and a half without seeing each other in person.  Last Tuesday Theresa brought up the idea of meeting halfway, somewhere in Ohio, over the weekend.  And despite some initial scheduling complications, we did it!

Read the rest of this entry »

To keep your energy up throughout the day, it is important to include healthy snacks on a daily basis.  Many people experience an energy slump around 3 or 4:00 in the afternoon.  Whenever I feel my energy dipping during this time, one of my favorite snacks to have is apples with peanut butter. 

All apples are healthy choices and a good source of fiber, but my apple of choice is Granny Smith.  They’re juicy and crunchy, and compared to some other kinds of apples they won’t impact your blood sugar as much.  Pairing the apples with a source of protein, as in the peanut butter, also helps to keep your blood sugar stable. 

You can choose any nut butter, but I typically reach for the peanut butter.  Be sure to check the label for healthy ingredients.  I especially like to have Smart Balance peanut butter on hand, as it contains omega 3s and has no hydrogenated oils.

This type of snack helps you to feel satisfied and stay full longer, because it blends protein with carbohydrates and healthy fats.  Also, this combination helps to stabilize your blood sugar so that you don’t experience a short surge of energy followed by that ‘crash’ feeling with which most of us are all too familiar.

What are some healthy snacks that have become staples in your everyday routine?  Please leave a comment; it’s always great to have lots of snack options.