What to eat WHEN...(to stay energetic and happy all day!)

What you eat, and when you eat it, can impact your health and energy level throughout the day. 

We have to consider how to nourish our bodies from sun up to sun down.  Let me share a few foods that I love to incorporate in my day from morning until night.  I'll also share why I love these specific foods at these specific times.

Breakfast time is citrus time!  The smell of citrus awakens your brain and makes you alert.  The fragrance also causes your body to produce the happiness hormone, serotonin.  So, try some grapefruit in the morning!  Studies show that ½ grapefruit before meals may help to reduce belly fat and lower cholesterol.  And, it’s packed with vitamin C to give your immune system a boost before heading out into the germy world!  Also, to boost mood and awaken your brain, you could diffuse citrus essential oils.  Great way to start the day.

Another breakfast food I love is eggs.  They are packed with choline, a B vitamin that boosts brain and energy function. And, eggs are loaded with satiating protein which will help you power through your morning full of energy and wit!  I recommend organic, cage-free eggs from the Farmers' Market (yes, there is a difference).  And, enjoy the whole egg.  Half the protein is found in the yolk. (Caution: eggs can be an allergen for many people, so don't consume them if you don't feel good after consumption.)

For lunch, rather than dull and boring chicken fingers with fries, which are sure to put you to sleep for the afternoon, choose a crazy good salad chock full of all kinds of colorful veggies and fruit.  Those colorful veggies give you energy and nourish your body at the cellular level.  Top it off with some almonds that give you heart healthy fats, feel full fiber, and protein.  This type of salad will keep you energized for your afternoon, helping you to think clearly and be creative.

After lunch, drink some peppermint tea to aid digestion and increase alertness for the afternoon.  Peppermint is a natural digestive support.  And, it really does perk you up.  You can even diffuse peppermint essential oil for added afternoon ka-pow!

Now mid-afternoon rolls around and you need a pick-me-up.  Grab some good ol' dark chocolate!  Oh yeah!  It’s good for the body and mind.  A study was done on people who were very stressed out. After eating chocolate for two weeks, daily, the stress hormones in the body, like cortisol, had lowered! Isn't that cool?  Stick to one serving with the highest percentage of cacao and the least amount of added sugar.

It's finally dinner time.  How about some salmon?  It’s rich in omega-3 which is excellent for reducing inflammation and improving brain health.  And, it’s packed with protein.  Salmon is an excellent choice for weight management and cardiovascular health.  Squirt some lemon on top, add your favorite seasonings, and steam it, bake it, or grill it!  Then, enjoy it with a side of quinoa and kale salad.

And, now bedtime. If you have a hard time going to sleep, try some cherries or natural cherry juice before bed.  Cherries are a natural source of melatonin, and in a recent study, subjects who drank cherry juice experienced reduced insomnia symptoms.  Sweet dreams!

The biggest thing to remember is to eat the bulk of your daily calories before 5 pm.  Close the kitchen totally by 8 pm.  And, drink lots of water throughout the day.

Which of these foods will you ADD IN to you day to create more health and energy?