Nutrition Tips for More Energy. Avoid the Afternoon Crash. {Video}

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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!!




2 Responses

  1. Absolutely love the video, post. and the fire-building analogy, Beth! It came out fabulous and so easy to remember so we can all make smarter choices easily.

  2. Carrie says:

    Oh my word. I love this video. And I’ve always thought you are really pleasant to listen to! I am sitting on my couch after putting the two kids to bed, feeling VERY low energy and dreaming of you coming to the suburbs of Chicago and cooking amazing food for me and leading me in some sort of meditation or yoga class. I think that would be the answer to my adrenal fatigue. Can we make this happen? 😉

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