The first thing I usually think about was the last time I ate. I usually don’t last more than 3 hours, and if I do, it’s probably because I overate at my last meal.  Sometimes your body craves seconds, right?

So before I keep rambling I wanted to share some tips with you on how I keep my energy up. Hopefully my advice can help you stay away from that 2pm slump and steer clear of those sugar cravings or pick me ups.

TIPS TO KEEP YOUR ENERGY UP:

1. Control stress. Lets face it, whether we like it or not we all are faced with stressful situations. I personally think it’s how you manage your stress that helps you overcome any problem in life. When I’m less stressed I definitely have more energy. Choose an activity; yoga, workouts, meditation, whatever it is that can help keep your stress under control.
2. Don’t overwork your body. That means mentally or physically. I’ve done them both on several occasions and man does it wipe me out. I’ve learned what my body can handle, both physically and mentally, and I take breaks when I know I’ve done too much.
3. Exercise. I don’t know what I would do without exercise, I might just go crazy. It’s my outlet for everything. If I’m stressed I workout, if I have energy I workout and when I need a mood boost, I workout. Basically it’s an important part of my life and I can’t live without it. Oh yeah and when I’m tired, I workout. Is that a shocker? I find on the days I’m exhausted in the morning, a quick workout gets my energy pumping. If you are questioning it, give it a try and let me know how you feel after!!
4. Sleep. Wow I didn’t realize how much my body needed sleep until I had kids. I need 6+ hours total to function, but I find I’m at my best on 7 hours. Anything less then 6 and my energy is at rock bottom. That’s why I make sleep a priority. Rather then staying up late watching tv and wasting time on Facebook, I go to bed.
5. Eat nutritious foods for energy. I really think the cleaner you eat the better you feel. Your body needs a steady amount of nutrients to function properly, we all know how we feel when we skip a meal. I even see it with my daughter, she gets HANGRY. It’s so important to keep blood sugar stable so we don’t crave the bad stuff or overeat at meals. I try to stick with 5-6 small meals every 3 hours. I’m not perfect, but when I stay close to that timeframe, I feel my best.
6. Water, Water, Water!!! That’s all I drink, besides coffee and you know wine. But seriously, water is so necessary and most people don’t drink enough. Did you know that when you are low on water one of your body’s first signs is FATIGUE?

These tips sound easy to keep up with right? The most important way that I personally can keep my energy running high all day long is by eating nutritious foods. To do this, I make sure to:

• Take inventory about what I have in my fridge so I don’t run out of healthy options (prepared cooked meats, yogurts, string cheese, hand fruits, cut veggies, etc)
• Meal prep foods on the weekend so you have foods you can easily grab and go with no excuses!
• Keep healthy foods handy at all times (in your purse, car, diaper bag, gym bag, etc) My diaper bag/purse essentials are a protein bar, protein shake packet, nuts, and granola bars. 

I usually meal prep on Sundays. I don’t go overboard because I don’t have a ton of free time with the kids around 24/7 but I do what works for me. I know that if I have my protein sources prepared, my weekly lunches will be easier. I usually prepare a ton of either grilled chicken or pulled chicken. I will have this every day for lunch in salads, sandwiches or rice bowls. It makes my life SO much easier.I swear by it.

I keep a lot of hand fruit available (apples, bananas, peaches, grapes) and veggies that are easy to grab and go (sliced cucumbers & peppers, and baby carrots.) For healthy fats, string cheeses and nuts are my go to and my favorite of all time is large heaping scoops of peanut butter

On a different food related note, I hear this question a lot: What’s your favorite pre/post workout snack?

To be honest, I almost always have a protein shake AFTER my workout. It’s easy and it’s portable. I bring them with me so I can have it right after a workout. It helps keep my energy up and it also helps me with post workout fatigue. When I skip my shake I almost always feel super tired after, but if I drink one, I never feel like that!

My pre workout snack varies because most of the time I workout after breakfast or after dinner because of my work schedule. If I workout in the morning, I eat a breakfast consisting of eggs, healthy fats (coconut oil, avocado or cheese) some sort of veggie (spinach and broccoli are my favorites) and potatoes or toast. I always have CARBS at breakfast and a good amount of protein. My workouts usually follow about 1 hour after my breakfast.

Some days I’m in a rush and if my workout is later in the morning or in the afternoon I will have a protein bar or something similar so I can get an energy boost before or after a workout. Some of my favorites are RXBAR, Quest, Oatmega and I can’t wait to try the new macro vegan protein bar.

Check back for a review on the MACRO VEGAN PROTEIN BAR soon. You can find them at Whole Foods, Trader Joe’s or at GoMacro.com

She ate them and thought they were interesting I think because of the shape! I gave her a slice of bacon and she was good to go

These veggie cups were colorful, flavorful and portable! The fact that I could throw them in the baggie and take them in the car was an added plus. I am a breakfast lover and I can literally eat eggs all day long so having some extra pre-made egg cups has been awesome.

The best part about these cups is that you can customize them to fit your taste buds and swap out the veggies for whatever you have on hand!

VEGGIE EGG CUPS

Ingredients:

• 6 large eggs
  
• sea salt & fresh ground black pepper (to taste)
  
• 1 bag (10 oz) baby spinach or kale, chopped
  
• 1 medium red or yellow bell pepper, chopped (or broccoli, squash)
  
• Nonstick cooking spray
  

Preparation:
1. Pre-heat oven to 350° F.
2. Mix eggs in a large bowl. Season with salt & pepper. Add spinach & to egg mixture and mix well.
3. Spray a 6 cup muffin tin with cooking spray and evenly pour egg mixture into muffin cups.
4. Bake for 15 to 18 minutes, or until fully cooked through.

OPTIONS: The veggies are totally customizable to taste and what you have on hand. You could easily add onions or switch spinach for broccoli, etc! To add a little more flavor you could sprinkle some shredded cheddar in the mix or on top! 

They also store great in a tupperware container for a few days!

What are your favorite “breakfast veggies?”

Do you like egg cups?

If you are like me, on the go healthy recipes are clutch, especially when they are bite size. The protein helps to keep you full and with a few chocolate chips it can satisfy that chocolate craving!

This recipe is similar to my peanut butter protein bite recipe! Except with the cookie dough recipe we use vanilla protein instead of chocolate and of course I added chocolate chips.

COOKIE DOUGH PROTEIN BITES

Ingredients:

3 Tablespoons Peanut Butter

2 Tablespoons Honey

3 Tablespoons Water

1 cup quick oats (I used trader Joes Oats)

2 Scoops Vanilla whey Protein Powder (I used Myoplex Lite) about 1/4 cup

1 1/2 tablespoons mini chocolate chips (optional)

Directions:

Mix all ingredients in a mixing bowl. It will get sticky and messy but trust me it’s worth it. Roll into 12-14 mini balls. Place in the fridge or freezer and enjoy!

Makes 14 bites, servings 2 bites: approximately 150 calories, 5.6g fat, 9.8g protein, 16.7g carbs. 1.8g fiber

Kashi Brownie Bars- there’s a hidden ingredient in here.. sweet potato. You cant even taste it and these will definitely satisfy the chocolate craving you have during the day.

BLUEBERRIES- they are so tasty and even better they are on sale right now. I grab handfuls throughout the day or top my yogurt with them

YOGURT- This yogurt has minimal ingredients and 7g protein, not a bad snack for 150 calories.

Dried Prunes- a tasty snack on the go, and a good way to add in some more fiber to your diet (this bag was $1.00 at CVS)

6 ingredient pumpkin cookies- I quickly whipped these up the other day for a snack since i had some leftover pumpkin. Here is the recipe if you want to try.

• 1/2 can pumpkin
• 3/4 cup oats (I used quick oats)
• 1 tsp sugar, 1 tsp brown sugar
• 1/2 tsp vanilla extract
• 1 tsp pumpkin pie spice
• 1/4 cup chocolate chips

Mix all the ingredients together, roll into 10 balls, and Bake at 350 degrees for 12-15 minutes

I have also been loving my walks with Ava… doesn’t she look so comfy in her stroller.

If you are kicking off 2014 with a healthy approach here is a great protein recipe to consume before or after a workout or even as a snack on-the-go! I find when I buy protein bars or shakes at the store they have TONS of ingredients and I can’t even pronounce some of the ingredients. I enjoy making my own recipes because you know what your eating.

This easy recipe has just 5 ingredients, is a good source of protein, and contains healthy fats from the almond butter.

Cinnamon Almond Protein Bites

Ingredients:

• 1/2 cup instant oats
• 1/4 cup almond butter
• 1/3 cup pumpkin puree
• 1/4 cup + 1 tbsp whey protein powder (for the myoplex protein it is 1 big scoop plus the tablespoon)
• ½ tsp cinnamon

Directions:

Combine dry ingredients in a medium size bowl. Add in wet ingredients and mix well.  Place the bowl in the refrigerator for 45 minutes or freezer for 10 minutes. Take out roll into 12 balls. Enjoy!

(NOTE: The batter will be sticky, keep bites chilled so they stay firm)

Serving size 2 bites: Approximately 120 calories, 7g protein, 7g fat, 8g carbs

I have been loving these chocolate chunk KIND Bars. They taste fabulous and are made with whole grains.

If you are still into pumpkin like me, KASHI makes these pumpkin spice granola bars that are great on the go!

Every once in a while we crave something salty & crunchy!! TURBANA Plantain Chips are a great solution. With only 3 ingredients (plantains, vegetable oil, & salt) they are a great healthy snack.

As a trainer I am always looking for protein fixes that do not contain a lot of ingredients. I have found QUEST protein bars to be a great solution if I do not have time to make my own protein bites or bars. I buy these at the Vitamin Shoppe. The flavors I like are chocolate chip cookie dough and chocolate brownie.

My nights can be busy teaching classes, so sometimes I will cook up these ALEXIA sweet potato fries. They are baked in the oven and more figure friendly then FRIED french fries, plus they are super tasty.

I have been loving OIKOS Greek yogurt. I buy the plain kind because it contains less ingredients and less sugar. Then I can add my own berries, vanilla extract or oats to boost the flavor! It is a great night time snack or even a snack I bring to work.

Do you have any packaged products you buy that contain minimal ingredients? PLEASE SHARE!

I never skip breakfast; my body just won’t function without it so I always make time for it. If putting together a few things the night before is what it takes, I set aside the 10 minutes to prepare and I won’t lie, I am always thankful the next morning when everything is set to go.

Here are some quick breakfasts for those mornings that you really don’t have more then 5 minutes to get a healthy meal together!

10 On-The-Go Breakfast ideas

1. Whole-grain cereal in a baggie (Kashi go lean crunch has protein & fiber)

2. A couple hard-boiled eggs & string cheese

4. Low-fat yogurt mixed with granola & fruit (good source of carbs & protein)

5. Whole-grain English muffins with peanut butter or almond butter

6. 2 eggs and low fat cheese in a whole-wheat tortilla, a tortilla with turkey and low-fat cheese, scrambled eggs with diced peppers and onions in a tortilla

7. An egg and low fat cheese on a whole wheat English muffin

8. Low fat cottage cheese (mixed with berries or nuts)

9. Whole wheat waffle sandwich with a tbsp of peanut butter & sliced banana

10. Plain instant oatmeal with fresh berries & nuts

We have all gotten to the point where we get so hungry, the moment we walk in the door we raid the fridge or pantry for something to fill our bellies. Your goal for the next few weeks is not to let yourself get to that point.

Here are a list of some quick ON-THE-GO snacks: