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.

Our energy increases and our overall health – both physical and mental—greatly improves when we create and maintain strong relationships in our lives. 

I’d like you to consider how the relationships in your life are going these days.  Are they a positive presence in your life, or do you experience them as a bit draining?  Perhaps they need a little tending? 

Or, maybe you are in a situation where you would like to meet some new people and start new relationships. 

The article that I am sharing today outlines some amazing tips from Dr. Wayne Dyer for building stronger bonds with others.  I am a huge fan of Dr. Dyer and his perspectives and teachings.  If this sounds like a good fit for you and where you are in your life, please click here to read the post by Henrik Edberg on The Positivity Blog.

The article that I’m sharing with you today contains ten tips that are a great place to start when it comes to promoting healthier workplace habits.  These ten tips are helpful whether you work at home or outside the home. Take a look to see which of these habits you’re already practicing, and which ones you can begin to implement starting today.  

Please click here to read this great article.

http://women.webmd.com/features/10-energy-boosters

Personal Note:  The only one I would disagree with is #9, as I am not a big fan of coffee period.  But this tip does offer a way to make coffee a bit healthier for you, if you don’t want to give it up just yet.

When was the last time you got a really sound, full night’s sleep?  Just last night, you say?  That’s great, and if that is the case for you on a regular basis, keep doing whatever you’re doing! Unfortunately, if you’re like most women, quality sleep is often elusive.

At times I myself still feel like I’m trying to catch up on all the sleep I missed out on when I had newborns to attend to.  My kids are a bit older now, and fortunately they’re both great sleepers.  When I look back, I just marvel at how I was able to make it through those challenging times.  And you know, although I did make it through because here I am, that lack of sleep back then really took its toll on me physically, mentally, and emotionally.  That’s when I first began to realize that the importance of sleep cannot be over-estimated.

So many of us seem to perceive sleep as a luxury.  Almost like it’s something that you try to fit in when you can.  Although we can recover pretty quickly from an occasional poor night’s sleep, an ongoing sleep deficit can have harsh consequence both in the short-term as well as the long-term.  Experts agree that most people need at least 7-9 hours of sleep on a regular basis in order to function their best.

If you frequently struggle to get a good night’s sleep, I encourage you to experiment with some of the tips that I’ll be sharing throughout this week. 

Today’s tips focus on preparing your body for sleep before you even get into bed.  If you’re not already doing the following, give them a try to see if, over time, you notice a difference in the quality of your sleep.

1.  Give yourself the gift of “unplugging” at least 2-3 hours before bedtime (computer, emails, cell phone, etc.).

2.  Reduce the digestive impact on your body by having a lighter dinner and not eating too close to bedtime.

3.  Reduce caffeine, especially after 3:00 in the afternoon.

4.  Avoid being active right up until bedtime.  Resist the urge to get “one more thing” done; instead, take some time to relax, whatever relaxation looks like for you.

Getting a good night’s sleep on a regular basis is another way of taking care of yourself.  When your body has the opportunity to rest and repair overnight, you will start to feel a difference in your energy level and how you operate throughout the day.