Watch this short video to learn how to create the kind of meals that won’t leave you starving within an hour or crashing mid-day! I am giving you the nutrition tips for more energy that I give to all my nutrition clients to help them to ditch the burn out and avoid the afternoon crash.

Each meal is an opportunity to create health and powerful lasting energy or to promote fatigue, constant hunger, inflammation, or worse – disease! I am sharing with you simple tips and my favorite easy-to-remember analogy that you can use at every meal, for building meals that will promote more energy and help you to avoid the dreaded afternoon crash!

We’ve all been there. The 10am hanger, despite eating breakfast or that 2pm crash where you simply just CAN’T EVEN! Rather than coffee to get you through or snacking every two hours, check out the nutrition tips for more energy that I give to all my nutrition clients for building the kind of meals that will creating consistent, all-day-long energy!

 

Remember at every meal, if you are running strictly on carbohydrates, this is why you are needing to “fuel the fire” every couple of hours. Even those healthful, nutrient-dense carbs, on their own it gives us quick fueling energy, but without a more sustainable energy source, like protein and fat, this means we are constantly tending to the fire.

Examples of:

Healthful Proteins:

pasture-raised eggs, grass-fed beef, properly raised chicken or other turkey, pasture-raised pork, lamb, bison, elk, sustainably sourced, wild caught fish like salmon, sardines, mackerel, trout, etc., and shellfish like shrimp, scallops, oysters, mussels, crab, etc.

Healthy Fats:

extra virgin olive oil, avocado oil, coconut oil, ghee, grass-fed butter (if you tolerate dairy), grass-fed tallow, MCT oil, coconut milk, meat or butter, cacao butter, avocados, olives, and nuts and seeds (whole or as butters) (read more about healthy fats here)

Nutrient-Dense Non-Starchy Veggies, Low Sugar Fruits:

spinach, kale, arugula, lettuces, collard greens, Swiss chard, broccoli, cauliflower, asparagus, bell peppers, zucchini, cabbage, mushrooms, celery, Brussels sprouts, onions, garlic, carrots, green beans, low-sugar fruits like blueberries, strawberries, raspberries, guava, apricot, etc.

In Moderation – Starchy Veggies and Fruit:

winter squash like butternut, acorn, etc.; starchy veggies like sweet potatoes, potatoes, yams, parsnips, beets, plantain, taro and higher-sugar fruits like melons, bananas, mangoes, etc.

Remember: Your plate should be lots of fiber-loaded veggies, a serving of quality protein a good rule of thumb is around 25 – 35 grams of protein, along with healthy fats to satiation and when appropriate – starchy veggies or fruit!

I hope this simple approach helps you to look at your meals differently, to plan out your plates and to make the choices that will keep your from those mid-day crashes and coffee runs or needing to snack every 2 hours!  Watch the full video and in the comments below, I would love to hear how this works for you, if you try it out!!

 

LOOKING FOR MORE SUPPORT?

‣ Strong All Day Long

if you are experiencing daily energy crashes, hanger, cravings, mood swings and you are looking to make a few simple, easy-to-implement shifts right away, this 5-day program and 7-day meal plan are for you!! I am giving you the 5 big solutions I share with EVERY one of my 1:1 nutritional therapy clients, these shifts bring huge results with minimal efforts. There’s no diet, there isn’t a list a foods to avoid and nothing to track. You will learn how to create healthy plates of food, go more in depth on the various delicious quality proteins and fats to include, tips for meal planning to make eating easy, plus hidden sources of sugar and lots more. This is a focus on the foundations, simple approach to getting your blood sugar under control!! Learn more and get instant access to the program and your meal plan here.

 

‣ Keto for You

this program is designed to assist you in using a food-as-medicine, healing ketogenic approach to support your body is switching away from relying on sugar as it’s source of fuel. If you are the constant blood sugar roller coaster has resulted in metabolic dysfunction, an inability to lose fat, inflammation and joint pain, hormone imbalances and beyond and you are ready to get on the other side of these once and for all – this fully personalized nutrition program and masterclass will help you in finally taking control of your health and ditching the constant dieting roller coaster of on-again / off-again extreme restriction that never works. This 8 week program is full of customized nutritional protocols, supplement recommendations, 8 weeks of meal plans and recipes, weekly mindset practices, amazing expert guest teachers and in-depth learning so you can create a sustainable lifestyle that will be right for you. Learn more and sign up now here.

This program is designed to support you in using a ketogenic approach as a powerful intervention and healing tool to guide you in creating a sustainable fat-fueled lifestyle for yourself for long-term, so you can adjust and shift as life changes – so you can finally ditch the sugar fueled, blood sugar crashing, inflammation-causing approach that hasn’t been working for you. Head here to learn more and sign up. Enrollment is open for just a short time and the program will not be available again until later in 2020. If you aren’t sure if keto is the correct approach for you, you can watch this FREE online workshop Is Keto for You? to learn more or book a FREE 15-minute call with me and I am happy so answer your questions.

 

‣ 1:1 Nutritional Therapy and Health Coaching Support

If you are concerned there is more going on at a root cause level, possibly gut imbalances or pathogens, food sensitivities, complications from autoimmune disease or if you are looking for more direct 1:1 support including personalized action plans, lab testing and interpretations, supplemental support, if you are craving accountability and someone to help you dig deeper along side you, with nutritional support, lifestyle recommendations, mindset and mindfulness practices and more – working together one-on-one would be a really great option for you. You can apply to be a client here. Once I review your application, I will contact you about scheduling your FREE discovery call and we can decide if we are a good fit for one another.