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Foods For Fuel

Young woman and a healthy diet conceptAre you tired of feeling tired? You may be getting 7-9 hours of sleep every night but still not feeling refreshed and happy in the morning. Everyone knows that food is the fuel for our bodies and has a major impact on how we feel on a daily basis. You may not know it but the foods you are consuming can be making you feel slow and sluggish throughout the day. Here are the top 10 best types of food to incorporate in your meals to feel more awake and satisfied:

  • Greek yogurt with fresh fruit : Just a half-cup of Greek yogurt contains around 11 grams of protein to keep you energized and full. Then for a touch of sweetness, just add some fresh fruit like strawberries or blueberries that will satisfy one’s sweet tooth and keep you happier all day.
  • Almonds : Almonds contain magnesium that helps the body not feel tired and sluggish and boosts up your mood.
  • Salmon: Elevates energy levels and mood because it contains omega 3 fatty acids. Just 3 ounces of salmon contains about 23 mg of magnesium.
  • Banana:  Contains fiber and protein but most importantly it’s packed with POTASSIUM that keeps you active (best to consume pre or post workout).
  • Chia seeds:  Loaded with fiber, protein, omega-3, calcium and micronutrients (Zinc, Vitamin B2, Niacin and Thiamine), which keeps your heart healthy and strong. Best way to incorporate it in your meal is to put 1-2 tablespoons in a smoothie or yogurt.
  • Water: When we are dehydrated our body and mind can mistake dehydration for hunger and tiredness so when you drink ample water your body is replenished and able to move better.
  • Fresh fruit:  Keeps blood sugar levels in check and packed with fiber to keep you full and refreshed without needing a nap.
  • Frozen vegetables:  Although fresh vegetables are important to consume in the diet, when vegetables sit in the market  for too long the nutrients in the vegetables start to die and disappear because light and oxygen kills nutrients in fresh produce. However, when it comes to frozen foods, farmers quickly freeze the produce, which locks in nutrients that helps boost energy and keep us healthier.
  • Healthy Fat foods: Many people may look at fat as being all bad however your body needs healthy fats in order to absorb antioxidants into your bloodstream and keep your body going. Avocados and olive oil are just a few healthy fatty foods that provide your body with substantial amount of energy.
  • Eat more REAL food: Keep away from processed foods and artificial juices and turn to real fruit and vegetables fresh from the market or your garden. Also eat more whole grains such as steel-cut oatmeal, quinoa, brown rice or whole rye. Whole grains contain much more fiber that will keep you full and energized throughout the day.

So the next time you are tempted to grab your second or third cup of coffee, take a step back and think about ways to get the same amount of energy (with fewer calories) in a healthy and more appetizing way. Your body will thank you!


Do you have itchy skin? Is it red, splotchy and the cause of embarrassment? Over the years I have worked with several women who have flare-ups of itchy, rash like skin problems such as psoriasis, eczema, rashes, etc.  In fact, as a sufferer of histamine intolerance, I regularly experience a horrible itch on my back and acne flare ups. I am tempted to just put cream on it and make it go away, but I know my body is sending me a message, and the body NEVER sends a signal that doesn’t need attention! In my case, my body is telling me to go back to a low- histamine, nutrient dense diet, and relax!

Your skin is an organ, and just like your liver, kidney and heart, it has a job to do. Its main job is to protect your bones and blood from the outside

READ your skin. Aches, pains, itching, stiffness, etc. are all signs that something is going on inside.

elements. But according to Chinese medicine, the skin is the external expression of your lungs, so if your lungs are stressed or weak, you will see that on your skin.  In fact, the skin is considered the outer lung by the Chinese and the pores as “doors of Qi” (Qi is energy and life force).  The lungs are considered the gateway between the outdoor world and your inner being. Abundant lung energy manifests as strong physical vitality, and breath nourishes the lung. If your lungs are weak, your skin will appear unhealthy.

Your skin is also a major detox organ, excreting toxins on a regular basis. This is why everyone has a different smell (or in some cases just B.O.), depending on what’s IN your body! The skin also takes up the slack when your detox organs (kidney, colon and liver) are not functioning properly or are stressed.

So, what does all this mean? READ your skin. Aches, pains, itching, stiffness, etc. are all signs that something is going on inside. Acne, eczema and psoriasis could be inflammation or autoimmune issues. Reactions to certain foods, environmental toxins or stress are also common causes of skin ailments. Some of the common triggers include gluten, dairy, soy, eggs, and nuts. By doing an elimination diet, you can determine whether or not food is the cause. I recently worked with a client who suffered from terrible eczema in her ears. Multiple doctors insisted it was not food related. After a couple weeks of eliminating dairy, she noticed improvement. After eating a more low-histamine diet, she improved more. Now she can identify her triggers and manage her eczema much easier than before. What a relief!

If you do suffer from skin issues, what can you do?

First, focus on breathing, stretching and expanding the lungs. Yoga, meditation and walking all help with this. Secondly, eliminate all processed foods to nourish your body completely, and consider an elimination diet Adding in nutrient dense foods like fruits, vegetables and grass-fed or pastured animal products (if you eat meat) will help nourish your body and give it strength to rebuild. Thirdly, pay attention to what is going on inside and outside of your body, especially your emotional state and self-esteem. Detoxing negative feelings is very important.

Finally, eliminate fried, fatty foods and sugary foods which burden your system. Of course, if you notice anything strange on your skin or bumps, dots or specks that look suspicious, you should have your dermatologist take a look.

Whatever the issue may be, please know that you have the power to heal yourself. Pay attention and tap into your intuition. Your body is sending you a message; it is your job to listen.


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