Think of your body like a car. It needs the right fuel to run smoothly. What you eat directly impacts your energy levels. Ever notice how after a big, greasy meal, you feel sluggish and ready for a nap? That's because not all foods give you the same kind of energy! Carbs, healthy fats and proteins provide sustained energy levels throughout your day and help prevent crashes that are associated with high sugar foods! Integrating these nutrient-dense foods into your diet can significantly enhance overall energy levels and support sustained physical and mental performance.
Ingredients:
- 2 cups Mini Potatoes (halved)
- 1 tsp Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
- 1 tbsp Thyme (fresh)
- 2/3 cup Vegetable Broth
- 1/4 cup Coconut Cream
- 1/2 cup Frozen Peas (thawed)
- 10 ozs Salmon Steak
- 1/2 Lemon (juiced)
Instructions:
- Preheat the oven to 400ºF (205ºC).
- In an oven-safe pan or dish, toss together the potatoes, oil, salt, pepper, and thyme. Bake in the oven for about 20 minutes.
- Remove the pan from the oven. Add the broth, coconut cream, and peas. Stir to combine, taste, and adjust the seasoning as needed.
- Season the salmon all over with salt and pepper. Place the salmon into the pan and bake for another 12 to 15 minutes or until everything is cooked through. Timing will depend on the thickness of your salmon.
- Divide evenly between plates, squeeze lemon juice on top, and enjoy!
This is a refreshing, delicious recipe that is PACKED with 26 grams of protein per serving! Protein is so important for our bodies because it supports various physiological functions and overall health. Protein is essential for the maintenance and repair of tissues, including muscles, skin, and hair. Additionally, sufficient protein supports immune function, as antibodies and immune cells rely on protein synthesis.
Ingredients:
- 1/2 cup Millet (dry, rinsed)
- 1 cup Frozen Edamame
- 8 Egg (large)
- 1 tbsp Extra Virgin Olive Oil
- 1/2 Lemon (medium, juiced)
- 1 Garlic (clove, large, minced)
- 1 tsp Maple Syrup
- 1 1/2 cups Chickpeas (cooked)
- 1/2 cup Pickled Turnip (chopped)
- 2 tbsps Parsley (chopped)
Instructions:
- Cook the millet according to the package directions.
- Place a steamer basket inside a large pot and fill just to the basket with water. Bring to a boil. Once boiling, add the edamame and steam for three minutes.
- Meanwhile, cook the eggs until the whites are set and the yolks are cooked to your liking.
- In a large bowl, mix the oil, lemon juice, garlic, and maple syrup together.
- Add the chickpeas, pickled turnips, and parsley to the same large bowl and mix to combine. Add the millet and edamame and toss until well combined.
- Serve the salad with the eggs and enjoy
This is a sweet treat to make for a snack or even a guilt free breakfast that's filling!
Ingredients:
- 1 cup Unsweetened Coconut Yogurt
- 1 cup Plain Coconut Milk (from the carton)
- 1/4 cup Chia Seeds
- 1/2 Lemon (juiced, zested, plus extra for garnish)
- 1 cup Raspberries (plus extra for garnish)
- 1 tbsp Maple Syrup
Instructions:
- Add all of the ingredients to a large bowl and mix very well until combined. Ensure the chia seeds are mixed in, and the berries are lightly mashed. Divide the mixture evenly between jars, making one jar per serving, and refrigerate for at least eight hours or overnight.
- Serve with extra raspberries and lemon zest (optional). Enjoy!
Looking for a breakfast that's easy, nutritious, and delicious; you're in luck! Scramble up some eggs—packed with protein to keep you full and energized. Add in a handful of fresh spinach for a boost of vitamins and minerals and don't forget the potatoes! They're a good source of carbs to fuel your day!
Ingredients:
- 2 cups Mini Potatoes (halved)
- 1 tbsp Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 1 cup Baby Spinach
- 2 Egg
Instructions:
- Preheat the oven to 425ºF (220ºC). Line a baking sheet with parchment paper.
- Place the potatoes on the prepared baking sheet. Coat with half of the oil and season with salt and pepper. Transfer to the oven and cook for 20 to 25 minutes, flipping halfway through, until cooked.
- Just before the potatoes are done, heat the remaining oil in a non-stick pan over medium heat. Add the spinach and season with salt and pepper. Lightly sauté for one to two minutes or until just wilted.
- Push the spinach to one side of the pan. Crack the eggs into the open side of the pan. Cook the eggs until the whites have set, and the yolks reach your desired doneness.
- Divide the potatoes, spinach, and eggs between plates. Season with salt and pepper and enjoy!
Let's talk about "natural flavors." Sounds wholesome, right? Like a little dash of nature in your food? Unfortunately, it's not quite that simple. When you see "natural flavors" on a food label, you might imagine ingredients like fresh-squeezed fruit juice or herbal extracts. The reality is, these "natural flavors" aren't always as natural as they seem.
The term "natural flavor" is a bit of a loophole in food labeling. It means the flavor is derived from a natural source—like a plant or animal—but the process used to extract and create the flavor is often the same as what's used to make artificial flavors. In other words, these flavors start from something natural, but are processed and combined in ways that might surprise you.
Food manufacturers add these flavors to almost everything. Why? To make sure their products taste consistent, even after sitting on a shelf for months. Most packaged foods are full of preservatives to extend their shelf life, but these preservatives can dull the flavor. That's where "natural flavors" come in to boost the taste and keep you coming back for more. There's a reason you can't eat just one Oreo!
While these flavors help food taste good, they might not be doing your body any favors. In fact, they could be causing harm to your gut health. Your gut is home to a delicate balance of beneficial bacteria that play a crucial role in digestion, immune function, and overall health. When this balance is disrupted, it can lead to all sorts of problems, like:
- Inflammatory Bowel Disease (IBD)
- Irritable Bowel Syndrome (IBS)
- Celiac Disease
These conditions can make life pretty uncomfortable and, in some cases, lead to more serious health issues.
The best way to avoid these potentially harmful chemicals is to stick to whole, unprocessed foods as much as possible. Look for products with simple, straightforward ingredients and be wary of anything with vague terms like "natural flavors." It's also helpful to support local farmers and choose organic options when you can.
If you want more tips on staying healthy, avoiding harmful chemicals in your food, and taking control of your well-being, I'd love to have you join our community here.
