Some ideas to keep you energized all day….


  1. EAT BREAKFAST!! Eat a filling but LIGHT breakfast, a good Protein shake (21gr or more)  with water or almond or coconut milk or plain yogurt or an egg or 2 with oatmeal or eggs and avocado.…

Here’s why: 

Not eating breakfast puts you at an energy deficit when you need the fuel the most.

Sugar and carbohydrates alone will trigger an energy rush that quickly peters out.

Carbohydrates combined with protein and good fats  make for long-lasting energy.

Lots of calories (sugary cereals, toast)  will  trigger serotonin production in your brain, making you more calm, almost sleepy: and then you’ll crash and reach for more sugary foods.

  1. Make Lunch Protein

Here’s why:

Any meal over 1,000 calories will slow you down and make you feel drowsy.

Too many carbohydrates without protein will elevate serotonin levels in your brain, leaving you calm and sleepy for the afternoon.  Too much fat without too much protein will do the same thing. (Think Keto)

Lunch should be satisfying; you should feel lightly full afterwards.  If you eat salads with a little-fat dressing, you’re eating the equivalent of a fruit juice without the sugar.  Try adding some chick peas, cheese, meat or tofu or sunflower seeds for protein. A sandwich on whole grain bread with meat, cheese, tomatoes, lettuce will work too.  Or just eat the fillings on a plate!

  1. Snack on fruit, pretzels, nuts, fresh veggies between meals. Avoid sugar-rich candies or sweets. Almonds, walnuts, macadamia and pecans are your best sources of snack proteins and good fats.

Here’s why:

Snacks are good for you.  Eating small meals throughout the day gives you a steady supply of energy – never too much or too little. 

Sugar, which is supposed to be an “energy” food, actually slows you down. After an influx of sugar, your blood sugar level rises (insulin rush) quickly only to fall lower than where it first began. You need to eat more good FATS.

  1. Drink LOTS of water, even when you are not thirsty and Zeal for Life*.

Here’s why:

Dehydration, which is a lot more common than you might think, causes crankiness and fatigue!  It also leaves you feeling “dried out” (think wrinkles) and lazy and sometimes can make you dizzy,  tired, and your joints achy.  Set your phone alarm and drink hourly!

  1. Take a good multi-vitamin and mineral supplement and Omega3s every day.

Here’s why:

There are times when you will not get the ideal amount of the right foods, and you NEED your vitamins, fats and minerals for growth and energy.  SUPPLEMENTS ARE NOT SUBSTITUTES for eating right!  You still need to eat the right food and drink water.

Ricki McKenna, CN   970-618-7607    www.mchealthymatters.com

Changing Ideas About Food- Enjoy A Different Breakfast




When it comes to food, change is not always easy – an understatement for some of us.  Especially when we have stopped preparing our own dinners and lunches and opted for the so-called luxury of having them prepared for us daily.  Here are some transitions we might make towards optimal health.

Changing from conventional breakfast foods, such as cereal, to steaming veggies and rice, and adding an egg to the mix in the morning is one way to begin the transition from heavy carbohydrates and acidic foods to a more alkaline breakfast and balanced gut and body.

Another way to satisfy your needs for good nutrition is to eat more raw foods and lightly steamed foods.  Raw or lightly steamed vegetables are a wonderful, colorful, crunchy and wholesome way to nourish your system. The earth is 70% water, our bodies are about 70% water – many veggies carry about the same percentage in water and are great for your system.

Combined with brown rice or other whole gluten free grains, beans, raw and lightly steamed vegetables supply most of the important nutrients, vitamins, minerals and enzymes we need to digest and absorb our food.  Cooked soups and stir-frys are great tasty ways to get the water and nutrients we need.

 An important note: raw doesn’t necessarily mean cold.  Warm food (room temperature) can be as satisfying as HOT food, especially for certain body and constitution types – and in Houston when the weather is really hot!  For example, when you cook food do it as quickly as possible.  This means, for those of us with time constraints who think we can’t have fresh “fast” food, that it IS possible to whip up healthy meals in a jiffy!

For a quick “steam fry”, (a stir-fry without the oil) consider using a small amount of liquid (broth, water, juice) instead of oil. When you make soup, only cook it until the veggies are just “done” – as in crunchy and firm.  Basically, apply heat gently and moderately – do not exceed 118 degrees Fahrenheit.  A simple way to test this is to stick your finger into whatever you’re warming.  If you can hold your finger in the broth/soup/mix without yanking it out right away you’re in the right temperature range. (It’s like the “slow cook” method for Thanksgiving turkey.)  Try to avoid the burning, crisping and charring that can convert healthy foods into toxic meals.  Ok, so there go the marshmallows in the campfire, but I won’t tell if you have a couple.

Dehydrating food is another way to prepare it without cooking it.  The concentration of nutrients will add more flavor and variety to your meals.  In warm weather, raw and lightly cooked foods are easier and faster to prepare and satisfy our needs easily.  Summer brings us more variety and greater selections of fresh produce.  With the crisp fresh raw veggies and fruits available from our own gardens and the markets in town, our meals can be simple and scrumptious and supply us with all the flavors and nutrients we need.  As the weather gets cooler, warm cooked food might take up a larger percentage of your meals.  Meantime, let’s enjoy the fresh goodies – easy to prepare and serve meals – and energy available from more raw foods.

For more ideas and recipes for healthful “fast food”, call me.