• Oh How Healthy | Jamie Zwier

Energy Please!!

Hi There!

How's your week going so far? Feeling energized and motivated or tired and depleted? Check in with yourself to see what can be contributing to your increased or decreased energy levels. How has your sleep, stress, food intake, exercise, screen time, relationships been for you? All of these factors can dramatically affect your energy and vitality.

If you're feeling more on the tired side, you're not alone! Just take a look at the chart below where various individuals were asked;

"In the past 3 months, how often did you feel very tired or exhausted?"

And us poor ladies are so much more exhausted than men!! What gives?! Enough is enough ladies!

I want you to feel your best so I'm sharing with you my 7 best tips to have you feeling bright-eyed and bushy-tailed in no time!!

  1. Eat whole foods: grains, vegetables, and beans. They are foods that have not been processed and thus, keep all the components of their original, natural state: fiber, vitamins, and minerals..all things that keep your energy high!

  2. Eat your greens! —They are an excellent source of vitamins and minerals! Add them to smoothies, prep salads for lunch and get creative with seasoning them at dinner time! (See my favorite recipes below!)

  3. Stay hydrated! Our bodies are 60% water! —Before you resort to caffeine, have a glass of water and wait a few minutes to see how you feel, you might have just been feeling dehydrated.

  4. Experiment with more frequent smaller meals throughout the day. This is so that your body isn't using up all of its energy to digest that large meal you had for lunch. Think soups, salads, parfaits, hummus, roasted veggies or split your lunch in two and have 1/2 mid morning and the other 1/2 mid afternoon! (This works wonders in my book)

  5. Get that blood flowing! Go for a walk or do some light stretching.

  6. Avoid people that are draining to you (I'm sure we can all think of one or two people like this). Kindly and firmly stand your ground when you're around them. See if you can transform these relationships by communicating and setting boundaries. It can be really beneficial to find, local groups, clubs or organizations that inspire passion and surrounds you with people that really resonate with you.

  7. Catch some Zzz’s! The most amazing thing you can do for your body is get some shut eye! It's when your body can repair and reset! Have trouble falling asleep? Shut off the electronics 30 minutes before bed, take a bath and use lavender essential oils to get yourself primed for a restful nights sleep.

Energy Boosting Green Smoothie Recipe

Ingredients –

1/2 Cup Kale, 1/2 Cup Spinach, 1/2 Cup Cucumber, Handful of Cilantro, 1/4 Cup Strawberry, 1/2 Banana, 1/3 Cup Blueberries, 1 Tbl. Nut Butter, 2 Tbl. Chia Seed, 1 Cup Almond Milk, 1/2 Cup Water


Place all ingredients into a blender. If consistency is too thick, add more nut milk or water to thin it out.

Chopped Kale Salad


3 Cups Kale, 2 Tbl. Walnuts, 1/2 Cup Quinoa,1 Hard-boiled egg, 1/2 avocado, 1/4 Cup Blueberry, 1/4 Cup Strawberry

Directions- —

Rinse kale and place in a container. Cube avocado and add to kale. Remove shell from egg, slice and add to salad. Finish topping with walnuts, quinoa, blueberries, and strawberries. Combine with Strawberry Vinaigrette and Enjoy!

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