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.

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.

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.

Next, identify the areas of your life that could use some decluttering.  Decluttering is one of the best ways to free up energy and help you create space for more of what you want in your life.  Even when we don’t recognize that something is consuming our energy and attention, the truth is that, especially as women, we are always being affected by the clutter in our environments.  Below are some areas to consider:

*your office space

*your desk

*your email inbox

*your kitchen counters

*your pantry

*your refrigerator

*top of your nightstand

Important note:  Do not convince yourself that you have to tackle all of the above areas.  Just schedule in some time over the next week or two to declutter one or two of the items on the list that are most pressing.

Finally, and this is something that you’ll frequently hear me say, I want you to schedule in downtime everyday in order to declutter your mind.  When we don’t stop to be still, take a breath, and connect inward, our crazy days just continue to fill up our minds until we feel like we’re going to overflow.   Does that ever happen to you?

Spending 10-15 minutes in the morning with yourself, in quiet, will do wonders.

Are you feeling some resistance to my last suggestion?  If so, I want to suggest to you that this could be a form of self-sabotage, which I’ve been seeing a lot of in my clients lately.  If this rings true for you, ask yourself the following questions:

What am I afraid will happen if I spend time in quiet, getting to know myself?

What am I afraid will happen if I take great care of myself and show up as the highest version of me?

I could go on about the topic of self-sabotage and self-care.  For now, however, I’d just like you to really allow this possibility to sink in, to notice if it feels true for you.  I truly believe that the foundation for raising a thriving family and creating an abundant business starts with how you care for and treat yourSELF.

What are your thoughts on the above suggestions?  Do you have other ways that you have found helpful for making the transition to summer a smooth one?  Please share a comment below; I’d love to hear your thoughts.

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.)

3. LARABARS

I actually just ate one of these yummy bars as I was writing this article. There are a variety of "bars" on the market, some better for you than others. What I particularly love about Larabars is that they are gluten and dairy-free, are raw and unprocessed (is that redundant?) and provide you with lots of great nutrients. And the ingredient list is only 4 or 5 items long. Love that! Whenever I leave the house I always have one in my purse.

4. VEGGIES with HUMMUS

You can cut up some vegetables (or buy pre-cut veggies), such as red peppers, celery, and carrots — whatever you tend to like the most. Then dip them in hummus to get, once again, a highly nutritious snack that will really boost your energy. The hummus is a good source of protein, and there are many flavors of hummus so you can experiment to find the ones you enjoy the most.

5. PEARS with CHEESE

Although I am not a huge fan of dairy, this snack can be a great choice if you do eat dairy occasionally. The pears are a good source of fiber. The combination, once again, of a carbohydrate (pears) with the protein and fats (cheese) helps you feel satisfied and full and able to make it to your next meal without reaching for something out of a vending machine or at a convenience store.

These snacks really come in handy when you’re heading out the door and want to take something healthy with you. The last two snacks on the list do need to be kept cold (the hummus and the cheese), so if you choose these be sure to carry them in an insulated lunch sack.

I’m a big advocate of eating regularly throughout your day to help keep your blood sugar stabilized, which in turn will allow for a consistent level of energy as well as a more even mood. Making healthy snack choices really serves our bodies and provides us with the fuel that we need. Go ahead and give these snacks a try!

And if you would like to learn more about increasing your energy in natural ways, I invite you to visit http://www.TheEnergizedWoman.com. While there, you can also sign up to receive a free 60 minute audio that addresses some of the top energy drains of today’s lifestyles and what you can do about them.

If you would like to use this article in your newsletter or blog, please feel free to do so as long as you include my credit information listed below, with the live link intact.

Copyright 2010 – The Energized Woman – All Rights Reserved.

Amy E. Willard is passionate about helping women in their 30s and 40s create healthy lifestyle changes that stick and more effectively manage their personal energy.  Her mission at The Energized Woman is to support these women in increasing their energy and taking charge of their health so that they can be their best selves and bring their gifts to the world. For more tips and resources, please visit http://www.TheEnergizedWoman.com.

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.

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

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!

What an absolute blessing to have uninterrupted time with this dear friend of mine.  Sure, talking on the phone and emailing are great, but there’s nothing quite like sharing actual space with each other.  And now, after having experienced what a weekend like this can bring, we’re planning to do it at least once a quarter.  Hurray!!!

I am still experiencing such an amazing energy boost, and I know all the laughter and connecting did my immune system a great deal of good.  Spending time with Theresa helped me to reconnect with my best self and to remember who I am aside from all of the roles that I play in my daily life. 

A friendship like this nourishes you on so many levels.  What I wish is that each of you is blessed with at least one friendship like this in your life. 

Remember to let your friends know how grateful you are for them.  And make the time to connect on a regular basis.  It truly will nourish you physically, mentally, emotionally, and spiritually.

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.