Breakfast is the most important meal of the day, because it sets up your digestive system to burn calories or store them. If you skip breakfast your body will think it needs to store calories for a famine, instead of burn what you consume throughout the entire day. Your body will function on LOW and you’re going to feel tired.
Smoothies take 5 minutes to make and you can take them to go. I find even when my belly doesn’t feel like eating breakfast, because it’s too early and I’m too tired. I can still drink a smoothie, maybe even in the car on my way to work, or at work.
When you make smoothies, the most important part is for it to contain protein, to increase your energy. I always aim for a minimum of 10g of protein per person.
CREATE YOUR OWN SMOOTHIE RECIPE
frozen strawberries frozen blueberries
frozen mixed berries celery
kale or any leafy green
unsweetened coconut milk
unsweetened almond milk cinnamon
Most Important Ingredients contain protein:
soft tofu (non GMO)
almond butter any nuts or nut butter
plant based protein powder
Strawberry Almond Smoothie
2 tablespoons unsalted almond butter
3/4 cup light unsweetened coconut milk
1/2 cup unsweetened almond milk
1/2 cup frozen organic strawberries
2 tablespoon hemp hearts
2 tablespoon chia seeds
With a blender mix everything together until smooth. Enjoy!
Mixed Berry Green Smoothie
1 cup of Kale
1/2 cup of mixed berried
1/2 lime wedge (peeled)
1 cup almond milk
small hand full of walnuts
Mix everything together with a blender until smooth. Enjoy!
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When I first decided to clean up my diet I knew I had to add more greens. Kale has built up a reputation of being a “super” green. So I knew I should start eating kale.
I was most intrigued by kale chips, which is now my favourite way to eat kale, but there are many ways to eat kale.
Boiled or Steamed
Wash it, tear it from the stem and throw it in a pot of boiling water. This is the simplest way to eat kale. I will do this with pasta or throw it in with rice as it’s boiling. The kale will take about 5 minutes to cook to be soft and edible. Don’t bother with the stems, they are extremely tough. It’s also good on its own as a side. Cover the bottom of a frying pan with water, bring it to a boil and fill the pan with kale, let it steam until soft, add salt and pepper or any desired seasoning.
You have probably noticed how tough kale is, and maybe you’ve tried to eat it raw and thought this doesn’t seem edible. The secret to eating raw kale is once you have rinsed it clean, torn it away from the stem into bite size pieces and put into a bowl, pour a table spoon or so of olive oil and squeeze half a lemon over it. Massage the oil in with your hands, this actually takes the toughness away. You can than add more salad ingredients to it or just eat it on its own.
This is my favourite, crispy kale chips. A great snack or side dish.
1 bunch of kale
1 table spoons of coconut oil
1 table spoon of sea salt
Preheat oven to 350. Spoon 1 table spoon of coconut oil on a baking sheet and put in oven to melt. Rinse kale and tear into chip size pieces avoiding the hard stem. Bake for 10 minutes, check chips and stir. Bake for 2-5 more minutes. It’s a very fine line between great crispy kale chips and burnt kale chips, watch carefully when returning to the oven.
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If you haven’t had peanut sauce and you like peanut butter, you HAVE to try this. It’s delicious (I get specific cravings for it) and surprisingly easy to make. It was first made for me by family and then I started to get cravings for it and learned to make it on my own.
1 1″ piece of ginger peeled and chopped roughly (doesn’t need to be fine, it’s all going into a blender)
1 garlic clove
1/2 cup peanut butter
2 tablespoons of soy sauce
juice of 1 lime
1/4 – 1/2 teaspoon crushed red pepper flakes
In a blender or food processor blend ginger and garlic together to start until it is finely chopped. Add all other ingredients and 1/3 cup of water. Blend together. If the sauce seems too thick add 2 tablespoons of water, beware of adding too much water. Can be stored in the fridge for a few days, serve at room temperature.
Zucchini Noodle Stir fry
You can use any vegetables you want. The key to good zucchini noodles is using a spiralizer. I’ve tried for the same effect using a cheese grater and it’s weird. Ask around to borrow one, you will fall in love with it. Ask Santa for one, it’s a kitchen tool I wouldn’t give up. Spiralize your zucchini first so you are prepared when the frying begins. Start with your onions in a pan with your oil of choice, I always use coconut oil for frying. As your onions are getting soft chop your other veggies how you like. You can use any vegetables you want or have in your fridge for this, don’t get caught up in the ingredients. Add the zucchini noodles last once everything else is cooked, they don’t take long. Once the zucchini noodles are soft toss in the peanut sauce. Beware not to over do the zucchini noodles, they will become mush. They will be cooked in under 5 minutes.
For more great healthy recipes check out my fatigue fighting 3 day meal plan
This is one of my favourite snack recipes that I found while doing the 10 day sugar detox. I keep it handy when thinking about cutting back or giving up sugar for a while, like the 72 Hour Sugar Free Challenge starting this Monday.
When I crave sugar I find it helpful to deal with cravings by eating good fat and drinking water or herbal tea.
A craving means our body needs something, 90% of the time it’s water. We will also get cravings when our body needs vitamins, minerals, and nutrients. Sugar has totally changed the game, we have been brainwashed by sugar. Our brains get addicted to sugar and instead of craving what we really need, the brain just wants sugar. Which makes cravings very confusing.
So try some water or herbal tea first. If that craving is not going away a good fat snack will give your body the energy it might be craving. If it’s still there try something naturally sweet like fruit. If the craving still does not go away, and you made a good effort, satisfy the craving with something sweet. Ice cream or chocolate are my go to’s, be aware of how much does it take to feel satisfied? This is something to experiment with and bring your awareness towards.
I really do love this easy to make roasted nut recipe.
Roasted Mixed Nuts
4 1/2 cups of mixed nuts
3 table spoons of coconut oil
1 1/2 teaspoons ground cinnamon
1 teaspoon paprika
1/2 to 1 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/4 teaspoon pepper
Preheat oven to 350 degrees F. Line baking sheet with aluminum foil. In large bowl combine coconut oil and spices, if the coconut oil is not a liquid microwave for 30 sec until it is. Pour the mixed nuts into the bowl to coat in the oil and spices. Spread the nuts in an even layer on the baking sheet. Bake for 20-30 min, stirring and tossing occasionally until lightly toasted. Cool and enjoy. Store leftovers in the fridge for up to 5 days.
Nutritional Analysis per serving (1/4 cup nuts): Calories 206; Fat 19g, Saturated Fat 4 g; Cholesterol 0 mg; Fiber 3 g; Protein 5g; Carbohydrates 8g; Sodium 66 mg
If you want to shed some unwanted weight and feel energized, join my free challenge. 72 HOUR SUGAR FREE CHALLENGE. Starts Monday. Sign up below.
Homemade soup is so easy to make and good for you. Are you a ingredient checker? Next time your in the grocery store look at the ingredients in the soup before you buy it, do you know what they all are? If you don’t know what the ingredient is, it’s likely a chemical to preserve the food and it’s cause inflation and bloating in your body.
This recipe is from Gwyneth Paltrow’s cook book It’s All Easy. It is easy and delicious!
EASY TOMATO SOUP
2 table spoons olive oil
2 tablespoons unsalted butter
1 large onion, thinly sliced
3 cloves of garlic, thinly sliced
3 tablespoons tomato paste
5 large fresh basil leaves
1 can of whole tomatoes with their juice
2 cups chicken stock
1/4 cup cream
salt and pepper to taste
On medium heat in a heavy bottom pot melt the butter, add the olive oil, saute the onions with salt. Once opinions are soft after about 10 minutes add garlic, tomato paste, and basil leaves, saute for about two minutes. Add can of tomatoes with the juice from the can, break up the tomatoes a bit, add the chicken stock, bring to a boil. Once boiling reduce to a simmer, cook for 20 minutes. Take of heat and using a hand blender blend the soup to make it smooth. Salt and Pepper to taste, stir in the cream. Enjoy!
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Want to feel better than you do now? Thinking of using nutrition to improve your health? Wondering how to get started?
Add Greens to everyday. Before I became a Health Coach and I was on my own discovery journey to better nutrition I learned the way to start is to add more greens to your life before taking anything away. This alone will make a difference in your energy level.
So I bought some kale, because everyone was talking about how great it is for you. A SUPER green.
You can cook just about any veggie by baking it, boiling it, steaming it, or frying it. Pick a way give it a try.
My first time trying to cook kale was baking it into kale chips, now I’m hooked and LOVE kale chips.
Add some greens to normal everyday food: By greens the best ones are kale, spinach, collards and swiss chard, but also any green vegetable!
Throw some greens into the pasta water.
Throw some spinach is my favourite to have with fried eggs.
Throw some greens into your rice as it’s boiling.
Saute greens on their own in butter to have on the side of what you normally eat.
Keep it simple, just get some greens and add them into everything you normally eat.
Try my kale chips:
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