The typical American diet is low in fibre, a plant element that’s vital for physical wellbeing. Fibre passes through the digestive system mostly intact, but along the way, it supports healthy gut bacteria and lowers cholesterol levels.

High-fibre diets also support healthy bowel movements and make people feel full, which can help them maintain a healthy weight. For these and other health reasons, it’s important to incorporate adequate fibre into your diet.

Adding fibre into your diet is easy. Here are six tips for getting started:

1.   Ask Yourself This Question

Because fibre is found in plants, there’s an easy way to identify foods that are good sources of fibre. Simply ask yourself this question: Does this food grow outside? If the food item is plant-based and grows out of the ground, it has some form of fibre.

The next time you go grocery shopping, take a moment to survey your shopping cart. How many of the items you’re purchasing can be grown? How many elements of your boxed foods are plant-based? What items in your cart aren’t grown, and what function do they serve in your diet?

2.   Create a Fibre Battle Plan

Meal planning is an incredible way to strategise your fibre intake. Instead of buying what looks good, start choosing foods that treat your body well. As you adjust to healthy levels of fibre, you’ll start to feel better, and your taste buds will adjust to enjoy healthier foods.

Nutritionists suggest that the average adult eats between 25 to 38 grams of fibre a day. Too much fibre can lead to side effects like bloating, diarrhea, and abdominal pain. However, because most American diets have chronically low levels of fibre, overdoing it is not usually a problem.

3.   Switch out Processed Foods

Processed foods are typically stripped of their natural sources of fibre. For instance, refined white flour is missing most of its nutritional value and fibre. Another example is healthy juices – although these products contain many nutrients, the fibrous parts of plants are processed out during the juicing process.

Replacing processed foods with raw or cooked whole foods will reinstate fibre back into your life. For example, you could buy whole wheat bread or flour instead of white, processed grains. Instead of eating processed cereal, consider having oatmeal or adding bran to your cereal bowl.

4.   Pick a High-Fibre Meal

If adding fibre to your whole diet seems overwhelming, try eating one fibre-packed meal a day. Changing even one meal can improve your whole diet and significantly increase your fibre intake. You could even adapt one meal a week until you become more familiar with fibre-filled recipes.

High-fibre options for breakfast include oatmeal, chia seeds, almonds, avocado, and berries. Lunch is the perfect opportunity to introduce fibre-rich greens such as kale and spinach into your diet. Add bulgar wheat to salads for an extra fibre boost. Dinners can include legumes like split peas and beans and high-fibre vegetables like broccoli and carrots.

5.   Snack on High-Fibre Foods

Snacking is often mindless and tends to center on foods that are convenient rather than healthy. Prepping high-fibre snacks can help you cut these unhealthy foods out of your diet. In addition, healthy snacks will put fibre within easy reach throughout the day.

Great snack-sized sources of fibre include chopped fruits and vegetables. Switch out different types weekly for variety and added nutritional value. Other fibre-dense snacks include nuts and seeds like almonds, pistachios, peanuts, chia seeds, flaxseed, and poppyseeds. In addition to fibre, nuts and seeds are a source of healthy fats.

6.   Make Sure You’re Chewing

Foods with high levels of fibre require a lot of chewing. Think of a rabbit eating their daily meal – all that chewing is breaking down fibre-filled plants so this animal can access the nutrients integrated into the plant material. The same thing is true for you!

The next time you eat, pay attention to how much you need to chew. If most of your food is soft or in liquid form, you’re probably not getting enough fibre in your diet. In addition to benchmarking fibre intake, chewing can also improve digestion and increase feelings of fullness.

A Fiber-Rich Diet

Fibre is incredibly good for your body, regulating important physical functions and helping you to feel satisfied after meals. In addition to improving your digestion, fibre-rich foods also include many vitamins and minerals that will boost your mood and strengthen your body.

Many Americans don’t eat enough fibre, but incorporating fibre-rich foods into your diet is easy. Follow these six tips to increase your fibre intake and reap the many benefits of a fibre-rich diet. If you struggle to consume enough fibre through your diet alone, incorporating a fiber supplement like Colonbroom can be a convenient and effective solution. Colonbroom supplements are specifically formulated to provide the necessary fibre intake, promoting healthy digestion, regular bowel movements, and overall gut health. By including Colonbroom supplements in your daily routine, you can ensure you're meeting your fibre needs and supporting your overall well-being.

Did you know iron deficiency is the most common mineral deficiency globally, affecting 1.6 billion people? 

That’s a heck of a lot of people! 

Unfortunately, people on a plant-based diet and women of reproductive age are among the most at risk of being iron deficient (I know what you’re thinking – haven’t we endured enough?).

Whether you’re a lifelong vegan, a flexible vegetarian, or simply immersing your toes in plant-based waters, it’s essential to supercharge your diet with iron friendly foods.

Luckily, there are plenty of foods rich in iron that you can choose from. For example, antioxidant-rich dark chocolate is one of the most iron-rich treats available; it's also tasty and vegan! Then, you also have numerous greens, tempeh, nuts, grains. There's a lot of variety  when it comes to iron-friendly foods.

While everyone will benefit from increasing their iron intake, people who experience the following symptoms will mainly gain (read: thank me a million times over) when they supercharge their iron intake:

• Headaches and dizziness
• Tiredness and fatigue
• Reduced cognitive and physical capabilities
• Brittle or weak nails

Why iron?

If you’re still not convinced that iron is for you, you may be surprised to know iron plays an essential role in the body. Iron is responsible for the transport and storage of oxygen. It acts as a cofactor for proteins and enzymes, synthesises collagen (hello, wrinkle-free skin), creates energy, and supports the immune system. 

So, where can you get iron?

Greens 

I’m sure you’ve read enough blogs telling you to eat leafy green vegetables for many a reason, so I won’t leaf you feeling bored ;). I mean, we all know the power of green vegetables; they’re full of vitamins and minerals, including our new best friend, iron, and yet, most of us aren’t eating enough of them.

So, if you need one more reason to eat your greens, let it be that your energy and your skin will thank you.

Looking for a recipe that will make your friends green with envy?

My cozy green soup above, is a winner. That was smooth, am I right? Do you know what’s smoother than that line, though? My microalgae green smoothie. It's super smooth!

Nuts

Ask any nutritionist what vegetarians need to eat more of, and they’ll likely tell you greens (tick) and nuts.

While greens are a no brainer, there seems to be a bit of confusion around nuts and whether they’re healthy. So, let’s address the elephant in the room: yes, nuts are high in fat, but that doesn’t mean they’re unhealthy! We need fat for a healthy diet, as it helps keep us fuller for longer.

When eaten in moderation, nuts are excellent for satiation and hold an abundance of vitamin E, protein, zinc, fibre, and iron.

If you’re nuts for nuts, you’ll love my Pumpkin and Almond Bake. This supercharged bake is full of mood-lifting and energy-balancing foods, making it an excellent side dish.  

Love Your Gut Capsules

The standard American/Australian diet (also known as SAD – haha) is commonly comprised of processed foods and deficient in necessary vitamins and minerals. Luckily, diatomaceous earth contains minerals including magnesium, iron, calcium and potassium, essential for wellbeing.

But Lee, why are you talking about some weird earth food?

I thought you’d never ask. My Love Your Gut Capsules are solely made of diatomaceous earth and contain over 17 essential minerals. Love Your Gut Capsules are natural, vegan and offer gut health and energy on the go. Take that, coffee.  It also comes in a powder form to add to juice and smoothies. Discover Love Your Gut powder here.

Grains

One of the best things about writing a blog is that I get to write about stuff that makes me excited—the stuff I want to speak about each day. And today, I want to talk about grains.

Grains and pseudo-grains alike can get a bit of a bad rep in the holistic health world, but they’re a crucial part of any diet, particularly plant-based ones. For example, brown rice is rich in many minerals, including iron, but it is also high in fibre, which is terrific for digestion and lowering cholesterol levels.

I share my love for brown rice in this Pumpkin, Mushroom and Sage Brown Rice Risotto recipe here.  

Tempeh 

Why is tempeh soy complicated?

Well, it’s because soybeans are rich in isoflavones (plus a hefty dose of iron) which mimic the effect of oestrogen in the body. This is an excellent thing for women in menopause, but when eaten in excess, not as good a thing for men.

So, when eating soy products, choose the natural, non-GMO and organic varieties, and you’ll experience the iron-boosting and protein-rich benefits. I know I’ll be able to tempeh-t you with this Vegan Caesar Salad.  

Beans and Legumes

While we’re on the topic of beans, I’ve bean waiting to share this point with you. All beans are excellent and beneficial in their own way, which you can read more about here.

Beans and legumes contain the plant-based trifecta - iron, protein and vitamin B12 – making them the ultimate go-to plant-based food. If you’re looking for a new legume recipe, pop over here for my famous Black Bean Burgers.  

So, you’ve eaten iron. Now what? 

To make sure you’re getting the most out of your iron, supercharge your iron absorption with the following tips:

1. While eating iron-rich foods is excellent, there’s no point if you’re unable to absorb them properly (sorry, not sorry). Love Your Gut Capsules and Love Your Gut Powder assist the absorption and digestion process so you can get the most out of your iron foods. Fulvic Humic Concentrate is another plant based supplement that is a good iron source.
2. Coffee and tea can reduce iron absorption, so wait at least two hours between caffeinated tea or coffee and your iron-friendly foods.  
3. Consume iron with vitamin-C rich foods to maximise absorption. For example, add some capsicum (vitamin C) to your leafy green salad (iron). 

So, how are you going to supercharge your plant-based lifestyle with iron-friendly foods? Let me know in the comments below, I would love to hear from you.

Lee xo

Adding leafy greens to your plate is an excellent way to improve your diet and overall health. However, some greens are more nutritious than others. For instance, iceberg lettuce may be popular in salads, but it pales in comparison to kale or spinach. That’s because dark, leafy greens often contain more nutrients, including iron, protein, calcium, and fibre. Get your daily dose of vitamins and minerals by incorporating these healthy greens into your meals.

Sauteed Scallops with Mushrooms and Spinach

1. Spinach

Spinach is one of the most versatile leafy greens out there. Add it to salads, omelettes, sandwiches, wraps, pasta, and more. Your options are practically endless. The best part is that spinach is chock full of antioxidants like kaempferol, which can reduce your risk of cancer. It also triggers the release of satiety hormones to help you feel more full and satisfied after meals. Enjoy at least three cups a day to support brain and eye health, fend off heart disease, and manage blood pressure.

Watercress, Leek and Coconut Soup

2. Watercress

Popular in Australia and Europe, this salad green isn’t so common in the U.S. Yet, it’s more nutrient-rich than romaine or regular old leaf lettuce. A single serving contains nearly a full day’s value of vitamin K, a nutrient that promotes oral health and increases bone density. Because it’s 95% water, watercress can also promote hydration, which inevitably benefits every cell in your body. Add this green to salads or puree it into a soup for an extra dose of nutrition.

3. Collard Greens

If a dish needs some crunch, reach for collard greens. This nutritious, leafy green makes an excellent addition — in both texture and taste — to stir fries, soups, meaty braises, and casseroles. You can even use the leaves as a wrap instead of tortillas and pita bread. Collard greens have all of your daily vitamin K, plus some vitamin C and E, so they’re sure to boost your health regardless of how you prepare them.

Kale and Blood Orange Salad

4. Kale

Broccoli, kale, and cabbage all originated from the same species, so they share similar nutritional qualities. That means if you don’t like broccoli or cabbage, you should be adding a bit of kale to your plate. This way, you still get your daily dose of phytonutrients, calcium, and vitamin K. While kale is delicious raw or cooked, it’s easier for your body to digest if you sautee or bake it first. It also pairs well with fall foods like squash, nuts, seeds, and beans.

5. Mustard Greens

Mustard greens are peppery and a little bitter, making them an excellent addition to salads with sweet ingredients and dressings. They’re also excellent sauteed with olive oil and herbs or ground into a fresh pesto with pine nuts and parmesan cheese. One cup of this leafy green fulfills almost half your daily vitamin C requirement and all of your vitamin K. Plus, it contains folate, a nutrient that helps form new blood cells to improve overall health.

6. Swiss Chard

Like many other leafy greens on this list, swiss chard has plenty of vitamins C and K. However, this delicious veggie also contains a good amount of vitamin A, which helps maintain eye and skin health and protects you from infection. Swiss chard tastes similar to spinach, so you can use it in many of the same ways. Because its leaves are bigger, however, you may also turn them into wraps or even taco shells in a pinch.

7. Beet Greens

While beet bulbs get most of the attention, their greens are equally delicious, not to mention versatile. Sauteed beet greens are delightful on sandwiches, in slaws, or mixed into grain, egg, and pasta dishes. Because they become more tender when cooked, they make a great alternative to crunchier varieties like kale and chard. Beet greens are packed with nitrates, protein, calcium, zinc, and fiber, so they’re healthy no matter how you eat them.

Getting Creative in the Kitchen

If you’re unfamiliar with pairing and preparing healthy leafy greens, pick up a recipe book, do a bit of research, and experiment in the kitchen. Get creative as you add these nutritious vegetables into breakfasts, snacks, appetizers, and more. There are endless possibilities for cooking and combining ingredients, so think outside the box and let your tastebuds lead the way. The more you do, the more willing you’ll be to add leafy greens to your meals.

As a fitness enthusiast, you soon come to learn that sugar-filled drinks aren't always the most efficient way of getting the much-needed energy boost you crave during the day. If anything, these foods often do more harm to your body than good.

There are actually other more helpful food products that can get your energy levels up and supercharge your day.

Besides providing you the energy you need for the short-term, these foods also have other long-term benefits. And while adding a wallpaper of your favorite foods from https://www.photowall.co.uk/wall-murals/our-favourites can sometimes get your salivating glands tingling, you still need the actual foods to give you the kick you need to get through the rest of your day.

For that, we compiled a list of the top foods you should take to supercharge your day with the much-needed vitamin, fibre, and minerals.

1. Salmon

Salmon contains vitamin B12 and Omega 3 fatty acids, which have great energy-boosting qualities. The fatty acids are great for reducing inflammation in the body that can cause exhaustion. On the other hand, vitamin B12 stimulates the body to produce more red blood cells that, in turn, increase your energy levels.

Generally, eating fish is always beneficial and qualifies for a great fast meal. Many families prefer to eat salmon because of its mild and savoury taste. Plus, it cooks up very quickly. Check out my One Pan Salmon with Greens healthy dinner recipe for a simple salmon main dish.

2. Beans

Beans are jam-packed full of minerals and vitamins that your body can convert into fuel very easily. They are even more efficient than sugar or caffeine. Beans, like salmon, also reduce inflammation-related exhaustion and are always a quick way of giving your body the energy boost it needs. We all have different body types and nutrition is key. 

Beans are also relatively easy to prepare and make a yummy and quick meal. Simply put it in your Instant Pot and let it cook. You will have a ready meal that supercharges your system for the better part of the day. You might also like to try my Vegetable and Bean Casserole.

3. Avocado

The healthy fats and fibre in avocado are absolutely essential and make it one of the best superfoods for long-lasting energy stores. Avocado also contains several B vitamins that are essential for red blood cell count. These vitamins help regulate the iron levels in your body, giving you the energy you need for the rest of the day.

Avocado is just super tasty and makes for a great recipe to add alongside any meal. You don't have to prepare complicated meals to enjoy this amazing superfood. You can even enjoy it in this Avocado Lassi.

4. Eggs

Many nutritionists and researchers have dubbed eggs the perfect food to give you the energy boost you need. And for a good reason, because eggs are just packed with protein power that will supercharge your system.

The protein in eggs provides the type of energy that doesn't spike your insulin levels as other energy sources do. These proteins also last much longer and have many other health benefits. Therefore, it's no surprise to find multiple types of B vitamins in eggs.

Perhaps the best part of making eggs is just how fast they cook. They are the perfect meals to prepare, especially when you're in a hurry, and are perfect for any time of the day, whether it is for dinner or breakfast.

So, get your extra energy boost today to make it through the rest of the day. A simple breakfast casserole is the perfect meal for you. You could also try this Hoppers with Egg and Peanut Sauce. 

5. Brown Rice

You have always been told repeatedly that brown rice is better for your health than white rice. But why is that? Well, white rice is often refined and tends to burn quickly like many other refined sugars. White rice also spikes insulin levels and can cause your system to crash.

On the other hand, brown rice is packed full of lower glycemic index sugars and fibre that don't spike your insulin levels. As such, they provide your body with energy that burns slowly for longer periods. And the best part is that you don't have that sugar crash.

Brown rice is full of vitamins and minerals that also help to create good health. And the best part is that you can substitute white rice with brown rice for pretty much any recipe. One of the best meals that go with brown rice is stuffed peppers. If you take this meal in the morning, you can be sure of having a supercharged day and have plenty of energy to take you through the night. You can also add it to Nori rolls here.

Get More Energy with Long-Term Benefits

The superfoods mentioned above are great options for providing you with the energy you need and better substitutes for coffee and other sugary treats. Preparation is the best way to combat tiredness and keep you energized throughout the day.

You can now enjoy your favourite foods without worrying about their health benefits.

Cooking at home is the perfect way to elevate your diet and eat more healthfully. You control what goes into each dish and can modify recipes to suit your tastes and nutritional needs. You can also save considerable cash over ordering takeout.

However, things can get stale when you get stuck in a rut, eating the same dishes week after week. How can you bring more excitement to mealtime? Here are five tips to spice things up and get more creative in the kitchen.

1. Try a New Plant-Based Dish

Have you made friends at your local farmer’s market yet? It is the harvest season. Why not go on a mission this weekend to find the most unusual plant-based food you’ve never tried and add it to your dinner menu?

For example, you can fry some lotus chips instead of the traditional potato to pair with your mackerel or cod. You’ll still get a heaping serving of fiber with a uniquely nutty flavor. Fiddleheads are delicious as a side dish, especially when paired with a bearnaise sauce the way you might asparagus — the taste is similar. Jicama strips sound exotic but add a slightly sweet, tangy and satisfying crunch to wraps and salads.

2. Reach for the Salsa

What elevates many restaurant meals from ordinary to extraordinary? The secret often lies in the sauce.

If you’re trying to cut calories, salsa makes a fabulous alternative to butter and sour cream as a baked potato topping — why reserve it for chips? You can also ladle it over chicken for a spicy kick.

Heart-healthy olive oil makes an excellent base for other sauces. You can go with an avocado lime for topping fish or a french sauce for marinating cauliflower steaks.

3. Experiment With Different Pairings

You might treat your kitchen like a gourmet restaurant, but you don’t have to follow every rule. While hearty reds such as cabernets traditionally pair with meat dishes, who says you can’t enjoy a glass of the full-bodied stuff with a lighter meal? Experiment a bit. An earthy pinot noir pairs perfectly with a mushroom pizza — but a chardonnay can also create an intriguing contrast.

Wine isn’t your only choice when it comes to marrying your main dish with a beverage. You might enjoy a rich and citrusy IPA with a meal like lobster mac and cheese. Nor must you go with an alcoholic drink. If you prefer tea, a light chamomile pairs beautifully with white fish, while floral varieties like passionflower and lavender set off acidic dishes like pasta.

4. Get Out Your Foraging Basket

Is your grocery budget a bit tight? You might have noticed prices at the store creeping up of late. Why not leave your wallet at home and hit the wilds with your foraging basket to see what local goodness you can add to your meals?

You might not have to look much further than your backyard. Dandelions have long played a role in food and even wine, and all parts of the plant are edible. Do you live in the desert southwest? Prickly pear fruit makes an incredible jam or chutney, and it contains compounds that can lower your blood pressure.

If you learn a bit about wild greens, you can make an entire salad from what you find in waste areas. Be sure to avoid any regions your community might treat with toxic pesticides — the idea is getting back to nature, not falling ill.

5. Bring a Little Fusion Magic to the Table

Fusion dishes wed two or more diverse cuisines into one to create a new, eclectic and altogether delicious dining experience. Celebrity chefs such as Ignacio Solano gain fame and fortune by uniting food cultures in a fabulous burst of flavour.

Why not take inspiration from such masters and incorporate fusion principles into your kitchen? You could pair Spanish rice with tandoori chicken for a unique and spicy meal. Instead of using Kashmiri chiles in that curry, why not substitute jalapeños for a Mexican twist? Make taco Tuesday unique by stir-frying veggies in a wok instead of stuffing them with ground beef.

Spice Things Up and Get More Creative in the Kitchen

Cooking at home is one of the best ways to improve your health, but you don’t want to get stuck in a rut. Try one of these five tips to spice things up and get more creative in the kitchen tonight!

Lets us know how you go, in the comments section below.

Does this sound familiar? 

Your third alarm for the morning goes off. You feel groggy and have a dull headache. 

Why? Well, you ended up going to bed later than you had anticipated, thanks to that new show you’re hooked on (yes, Netflix, I’m still watching. Don’t judge me!), and now, you’re suffering the consequences. Your brain feels foggy, your body aches all over, and you feel like you’re running on empty. You roll out of bed and head straight to your local to pick up your coffee (extra strong, please!) and something sugary to get you going. And there it is, that sweet, yet momentary, relief.

Then, a couple of hours later, you feel that mental and physical exhaustion start to creep in, so you dive straight into another coffee or espresso and munch on something deliciously sweet. 

If this sounds familiar, you’re not alone. Most of us think having low energy levels and feeling tired are standard parts of life. I hate to be the bearer of bad news, but they’re not, and the good news is that they don’t need to be.

Let’s uncover why you may have low energy levels and strategies to help boost your energy levels and up your motivation naturally. 

Drivers of Low Energy:

1. Poor Sleep 

Let’s start with the lowest hanging fruit: poor sleep.  

Poor quality sleep, combined with a short amount of time spent asleep, is one of the biggest culprits behind low energy levels. If you’re not sleeping deeply or for a long enough time, your circadian rhythm, or sleep/wake cycle, which regulates feelings of sleepiness and wakefulness, will be disturbed, causing low energy levels.¹

2. Elevated Stress

Chronic fatigue and decreased energy levels can cause prolonged stress.² In 2017-2018, an estimated 2.4 million Australians reported high or very high levels of psychological stress, which may explain why everyone at work is complaining about being tired.³

3. Imbalanced Gut Bacteria

The gut microbiota regulates several processes in the body, including the absorption and digestion of nutrients; this plays a significant role in sustaining energy levels.⁴ So, things that impact the balance of the gut microbiota, such as broad-spectrum antibiotics, can dysregulate the gut and disturb normal energy levels. 

4. An Inflammatory Diet and Caffeine

Excess dietary consumption of foods high in fat and refined carbohydrates may alter sleep quality and quantity, leading to low energy levels.⁵

Ways to Up Your Energy:

1. Enhance Your Sleep

Sure, poor quality sleep is associated with low energy levels, but it’s also linked to weight gain, hormonal dysregulation, cardiovascular disease, anxiety, and reduced overall well-being.⁶

Here are some of my simple own sleeping tips: 

• Set a consistent bedtime and wake time.
• Create a bedtime routine to prime your body to help you fall asleep.
• Sleep in a completely dark, cool and quiet room.
• Expose yourself to bright light, preferably the sun, as soon as you rise.  

2. Try Exercise Snacking

If you’re tired, the last thing you may feel like doing is an exercise class, but the research shows that low to moderate activity may be just what you need to increase energy and reduce fatigue.⁷ If you’re low on energy, you may want to skip the HIIT class and choose something like a light jog, brisk walk, Pilates or yoga class. 

So, what’s exercise snacking? Exercise snacking is a promising strategy where someone breaks down exercise into short bouts performed a few times a day.⁸ Doing ten squats while you wait for the kettle to boil or going for a few walks around the block a day are just two simple examples of exercise snacks.

3.     Manage Your Stress

Unless you’ve been living under a rock (if so, hello! I’m glad you’re here! Fancy a cup of tea?), I’m sure you’ve experienced some level of stress over the last few years. Unfortunately, we know that experiencing high amounts of stress for an extended period can lead to many health consequences. 

Some of my favourite ways to reduce stress are:

• Taking a few deep breaths.
• Moving your body
• Eating nourishing foods.

For more tips on ways to instantly destress, click here.

4. Fulvic Humic Acid

In Ayurveda, the Indian traditional medicine system, they use fulvic acid as a health rejuvenator. It holds adaptogen qualities, which means it helps the body adapt to stress. I drop Fulvic Humic Concentrate (or, as the cool kids call it, FHC) into my water daily; it promotes mental health, enhances gut healing, and supports the integrity of the gut lining.⁹

5. Eliminate Energy Robbers

Be warned: this is the point no one wants to hear, but it’s one of the most important.

I know when you’re tired, you’re likely to grab that cup of coffee and a sugary snack for some energy, and sure, that will give you a quick energy boost; however, the research shows that a few hours later, you’ll have less energy than before your treat!¹⁰

I feel more vibrant since cutting out coffee several years ago, but I know that cutting out coffee altogether isn’t for everyone. 

So, if you do want to continue your sugar or caffeine hit, and you don’t experience too many adverse reactions, I recommend the following: 

• Keep to one coffee a day before midday. 
• If you’re consuming a higher in sugar food, add a quality source of protein to slow down a possible blood sugar spike. 

6. Foods to Eat

So, if high-sugar and caffeine food and beverages are a no-go, what can you eat? Well, unless you’re intermittent fasting, which you can find out more about here, I recommend consuming three regular meals a day with plenty of healthy protein, fats and lots of salad. This will help keep you satiated and keep your energy stable. Plus, vegetables deliver vital nutrients that support balanced blood sugar for regulated energy levels. 

7. Regular Hydration

Here’s a simple thought: are you drinking enough water? Water is essential for maintaining blood volume and transporting nutrients throughout the body. Aim to consume around 2L of water a day, and add one glass of water for every cup of coffee, caffeinated tea or alcohol you drink. 

8. Watch Out for Nutrient Deficiencies

If you’ve been struggling with low energy, it may be a good idea to get some basic blood testing done to see if a nutrient deficiency is the underlying cause of your fatigue. 

Some important markers to ask your healthcare practitioner to check include:

• Iron 
• Complete blood count
• Vitamin B12
• Vitamin D
• Thyroid panel 

One of my favourite nourishing meals that will elevate your energy is this one-pan salmon with greens. It’s so clean and pure in flavour, and one of my ideal energy giving protein sources, both for its health benefits and its luxuriousness when presented simply.

This pan-fried salmon with asparagus, fresh herbs and sweet tomatoes is a lovely, fresh and incredibly easy lunch or dinner.  Seek out wild- caught salmon for its superior quality and flavour. 

One Pan Salmon with Greens

{ SERVES 1 } 

• 40 g (11/2 oz) butter or 2 tablespoons extra virgin olive oil, plus extra as needed and for drizzling 
• 1 x 150–180 g (51/2–61/4 oz) salmon fillet or cutlet, skin on 
• 6 large sage leaves
• 6 asparagus spears, woody ends trimmed 
•  large handful baby English spinach leaves 
• 8 small tomatoes, halved if large 
• handful mint leaves sea salt, to taste
• 1/2 lemon (optional) 

Method:

• Heat the butter in a medium frying pan over medium heat. Add the salmon, skin side down for a fillet, and the sage leaves, then cook for 3–4 minutes.
• Turn the salmon over, add the asparagus, and fry the other side for 2 minutes, or until cooked to your liking.
• Remove the sage from the pan once it is crispy and the asparagus when cooked through, with brown patches but not burnt. Add the spinach and tomatoes to the pan with a little extra butter if needed (but there should be enough pan juices).
• Meanwhile, tear the mint leaves and spread them on a plate. Top with the tomatoes, drizzle over a little olive oil and season with salt.
• Add the salmon, spinach and asparagus, and squeeze lemon juice over the top, if using.
• Garnish with the fried sage leaves.

No matter the cause of your low energy levels, enhancing your diet, adding in more movement, and reducing stress will always benefit your life.

I’d love to know – what will you do today to improve your energy levels? Lee x