Feel More Energized FAST

EASY Tips to Feel More Energized FAST

✨Be the type of energy that no matter where you go, you always add value to the spaces & lives around you.✨:

  • Reduce or (if possible) eliminate caffeine. Caffeine causes many ups and downs that include dehydration and blood sugar lows and highs, making mood swings more frequent.
  • Drink lots of water – Most of us are chronically dehydrated. Try to drink a glass of water before you go to sugar or caffeine and wait a few minutes to see what happens.
  • Eat tons of dark leafy green vegetables. Green is associated with spring, a time of renewal and refreshing. Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood, and strengthening your immune system.
  • Use real sweets. Avoid sugar and chemical artificial sweeteners. Use natural sweeteners like maple syrup, brown rice syrup, and agave nectar. Eat sweet vegetables such as yams, carrots, and beets or fruit to curb sweet cravings.
  • Get Moving. Start with simple activities, like walking or yoga. As this becomes a routine increase the amount or type of exercise.
  • Get more SLEEP, rest and relaxation. When you are tired or stressed, your body will crave energy. These cravings are often a result of being sleep-deprived, going to bed late, and waking up early for months and years on end.
  • Evaluate the amount of animal food you eat. Eating too much meat, dairy, chicken, and eggs can lead to low energy. So can eating too little! Experiment and see what your body feels the best with.
  • Evaluate your close relationships to see if there are people who drain you of your energy. It doesn’t mean that they are bad, but it is good to notice who drains you and why. See if you can transform those relationships by communicating and/or setting boundaries. Don’t be afraid to distance yourself or end the relationship.
  • Take time for YOU. Find activities that restore your energy, such as a walk, a bath, a movie, or whatever you might enjoy and schedule some time with yourself to do these things!

content via IIN

Sweet Potato Quinoa Cakes

Sweet potatoes are hands down one of my favorite foods. Today I am sharing a different way to prepare them that works very well in the summer because you can make ahead and eat cold on top of salads or as a side! The recipe is VERY easy to make and takes little to no time 🙂

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Sweet Potato Quinoa Cakes 

Makes about 10-12 cakes

Ingredients

  • 3 medium baked sweet potatoes (no skins)
  • 2 cups cooked quinoa
  • 1/4 cup onions chopped
  • 1 tbsp minced garlic
  • salt and pepper to taste
  • 1/4 cup olive oil
  • optional: add a dash of red pepper flakes or cayenne for a spicy kick

Directions

Step One: Bake your sweet potatoes thoroughly or if you are short on time microwave the sweet potatoes until they are fully cooked and can easily be mashed.
Step Two: Preheat oven to 350 degrees Fahrenheit. Prepare a baking sheet by lining with tin foil or parchment paper and spray or coat with coconut oil.
Step Three: Place prepared sweet potatoes in a large bowl and mash the potatoes until they are a good consistency (some people prefer small chunks).
Step Four: Stir in the two cups of cooked quinoa, onions, garlic, salt and pepper
Step Five:Using your hands, shape the quinoa mixture into small palm-sized patties and place them on the baking sheet.
Step Six: Brush or spray some additional coconut or olive oil on the top of each cake and place in the oven. Bake for 15 minutes or until golden brown!

These sweet potato cakes are a great salad topper, side dish, appetizer or quick snack 🙂

10 EASY Guidelines to Eating Clean

One of the easiest & best ways to kick off your personal journey to health is to start “eating clean.” What does “eating clean” really mean? Below are 10 EASY guidelines to follow that will help you navigate through the grocery store and create a new clean eating lifestyle! 

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  • Eat Real – If it can grow out of the ground or be raised on a farm, it’s clean food.
  • Just One – If a food has only one ingredient, it’s clean food.
  • Eat Naked – Think foods that don’t come in “packages” – if it is something that can be bought from the butcher or seafood counter, fruits, vegetables, grains & beans you can buy in bulk; it’s clean food.
  • Organic – When you can and/or there is a little price difference, go organic. This ensures you are getting the cleanest version of food possible.
  • Pronounceable – Can you read all the ingredients? If not, it’s probably not clean.
  • Prioritize Plants – Vegetables are some of the most nutrient rich foods, eat as much as possible daily!
  • Eliminate White – Avoid sugar in its many “disguises.” Look for foods with only natural sugars & sweeteners; like maple syrup, honey, or agave.
  • Home Cook – Cooking at home allows you to control the quality of food you are eating. Incorporate as much home cooking as possible; you would be surprised to what ingredients restaurants sneak into “healthy dishes.”
  • Focus on YOU – Forget what the media is saying and listen to your body! As long as you are eating clean foods 80% of the time, choose what “diet/way of eating” is right for you.
  • ENJOY – Enjoy every bite of your food, really I mean it! Clean eating is about discovering how delicious real foods can be. Experiment with new recipes and if you don’t like it, don’t force yourself to eat it.

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adapted from prevention.com

Healthy Salad Dressings

Salad dressings are the game changers when it comes to having an amazing salad or a mediocre one; but these dressings are often the biggest sources of hidden calories and sugars! The good news is that dressings can be very healthy and they are super easy to make at home. Below are my go – to recipes that I wanted to share with all of you.

 

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Simple Dressing

  • juice of one lemon
  • ½ cup olive oil
  • 1 garlic clove
  • ¼ teaspoon salt
  • optional: add 1 – 2 teaspoons of herb of choice
  • optional: a little honey to taste for sweetness

Mustard Lemon Vinaigrette

  • ⅓ cup olive oil
  • 1 juice of lemon
  • 1 garlic clove, minced
  • 2 tablespoon of raw apple cider vinegar
  • 1 teaspoon dijon mustard
  • salt and pepper to taste

Balsamic Vinaigrette

  • 3 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1⁄2 teaspoon minced garlic
  • optional: 1 pinch of an italian or herb seasoning

Balsamic & Mustard Vinaigrette

  • 2 tablespoons olive oil
  • 1 teaspoon dijon mustard
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon honey
  • pinch of salt & pepper