5 Tips for sustained Energy (with recipes)

We are in the middle of an Energy epidemic, it’s obvious with the rapid growth of Coffee Shops and Energy drinks in every direction that you look.  Why do some people have more energy than others? Are they born with it, or are there “high energy habits”?

Enter “Energy Management”

First off, we need to realize that our bodies are like a manufacturing plant where we make choices to manufacture and create the energy in which we have. Some of your habits, including food choices, stress, sleep, and poor exercise choices could be zapping your energy.

5 Points to sustained energy  (summary from my most common Workshop, “Eating for Energy”)

Sleep: Every body function is built around hormones in your body. Lack of sleep leads to stress and a lack of rejuvenation and recovery. Quality over quantity again. Your body requires 6-8 Hours of good sleep in order to rejuvenate. Mineral deficiencies can prevent relaxation along with stress and anxiety.

Take Action: Cut stimulants after 3 PM. Consider herbs such as chamomile, reishi, magnesium, or passionflower to help calm you down. If you are not falling asleep and staying asleep, address your diet and make this your number one priority. Find a dark, cool sleeping environment away from light and glowing rectangle screens.

Digestion: Your are not what you eat. You are what you digest. 70-80% of the energy in your body is used for digestion. Dead or poor quality food confuses the digestive system and robs yourself of precious energy that could be used in your brain and muscles! Food intolerance are more common than you think. The most common offenders are: Gluten and Dairy.. It’s no coincidence that these two “food” groups are some of the highest processed foods. Processed and preservatives due not go well with digestion. With the decline in soil and food quality, more foods are absent of precious enzymes which your body needs to break down common foods.

Take Action: Try removing these foods for 2-3 weeks and pay attention to how you feel without them and after reintroduction. Consider probiotics and digestive enzymes to make sure that you have a healthy environment in your gut where food is broken down and absorbed.

Caffeine: Is like using the ATM machine. It’s coming out of your account AND you will pay it back with your adrenal glands or cortisol. Caffeine can be good when it is not abused. The negative bi-products include dehydration, blood pressure issues and drained adrenal glands that lead to less serotonin production.

Take Action: Aim for natural stimulation through minerals and nutrients. Sometimes, all you need is water and hydration. Try electrolytes and eating balanced meals with MCT’s from Coconut oil which can fuel your brain with ketones. Cut stimulants past 2-3 PM if you don’t want it to affect your sleep. Be a snob about your coffee choices.. Quality and what you add to it makes a difference. I like a squirt of liquid coconut oil with some stevia as an alternative to coffee creamers.

Be a Fat Burner rather than a Sugar Burner: We hear all of the time, “food is fuel”. This isn’t necessarily true, whereas food is information. High sugar foods take your body to an energy mode that leads to a crash if your blood sugar is not being regulated with proper mineral balance. Eating excess sugars which are carbs (and hidden sugars) turns your body into a sugar burner and creates a chain reaction that takes your energy on a roller coaster.. Up… And Down.

Take Action: Focus on more carbs that have fiber to release sugar and energy slower. Teach your body to be a Fat burner by consuming more healthy fats from: Chia, Coconut, avocado, flax, seeds, and nuts.


Train Smart: Quality over quantity. Too much exercise can overstimulate your body and lead to unwanted stress. The connection of “workouts” taking 60+ creates more stress from a guilt reaction of “not having time”.

Take Action: Consider HIIT training built around higher intensity intervals. This is a more efficient way to train that can be done in as little as 20 minutes, Numerous studies show that a series of as little as four 20 second intervals at 90-100% intensity are more effective than an hour of steady state cardio. It’s not realistic to fit 60 minutes into a busy schedule.. Fitting 15-20 minutes can be done anywhere and pays off in huge dividends, including shuttling calories into muscles rather than fat cells.



Eating for energy recipes


Feed your energy. Want to make a shift with healthy eating? Try something new that offers health benefits; get the positive reaction. Make note, recreate and build the habit.


Bulletproof Blizzard Aka Breakfast buzz

  • 8oz Cold Brew Coffee
  • 1 Scoop Chocolate Pea Protein Powder
  • 1 Tsp Maca
  • 2 tablespoon Coconut oil OR Coconut Butter
  • 1 tsp Cacao powder
  • Ice to preference
  • Mix and blend

Remix: Add squirt or ¼ tsp of peppermint oil for Mocha Mint


Energy Bites


Apple Pie Bites

Why they are good: Low sugar snack with MCT fat, which converts to energy and prevents your body from accumulating and storing in fat cells. The fat is also anti-microbial, can help keep you full and absorb nutrients. The greens are alkaline forming which keeps cravings at bay and can help reduce inflammation. Add protein in that has a thermic effect on the body, your metabolism will get a boost and supply your body with amino acids necessary for tissue repair. Fat, greens, and protein play a positive role in supporting blood sugar as well.


Directions: Melt coconut oil, in a bowl or mug for 30 seconds. Mix dry ingredients in slowly. The mixture should still have a liquid like consistency (think pancake batter). If too thick, add more liquid coconut oil. Pour mixture on parchment paper or silpat and set in freezer for 10 minutes


Thin Mints

  • 1 Scoop Chocolate Pea Protein
  • 3 Tbsp Coconut oil
  • 2 Tbsp Chia Seeds
  • ¼ tsp Peppermint Extract

Directions: Melt coconut oil, in a bowl or mug for 30 seconds. Mix dry ingredients in slowly. The mixture should still have a liquid like consistency (think pancake batter). If too thick, add more liquid coconut oil. Pour mixture on parchment paper or silpat and set in freezer for 10 minutes


fiber chai NS

Vanilla Coconut Chia Smoothie

High fiber, low sugar smoothie with the consistency of a milkshake. Use less liquid than you think to begin with, the ice will create the thick liquid texture.


  • 1 Scoop Vanilla Pea Protein
  • 6 oz Coconut Milk
  • 1-2 Squirts Vanilla Stevia
  • 1 Tbsp Chia Seeds
  • 1 Tbsp Hemp seeds
  • 1 Tbsp Coconut oil
  • Dash of sea salt

Directions: Add ice and blend until you reach a smooth texture

Remix options: Add berries, cacao (raw chocolate), caramel stevia, turmeric, maca, mesquite


Reishi Cappuccino

Good sleep = good energy. Reinforce your immune system and calm your hormones with a tasty night time tonic.

  • 1 Pack of Chai tea
  • 1/2 tsp Reishi
  • 1 Tbsp Cacao Powder
  • 1 Tbsp Coconut Oil or Coconut Butter
  • Cinnamon
  • Sweetener of Choice
  • Chocolate Pea protein (optional)


Pour Hot water over herbs and add all ingredients to your Blender. Blend to desired consistency and serve.

More options:

Chia Pudding (add 2-4 Tbsp to 4oz of mix, stir and let set for 7 Minutes. And then enjoy like pudding. Great filling snack that provides great energy without sugar.


Purpose Driven Ingredients:

Stevia Low Glycemic natural sweetener that will not effect blood sugar. Use in drinks and desserts.


My favorite: English toffee, Vanilla, Chocolate

Cacao raises the level of serotonin in the brain; thus acts as an anti-depressant, helps reduce PMS symptoms, and promotes a sense of well-being. Cacao stimulates the secretion of endorphins, producing a pleasurable sensation similar to the “runner’s high” a jogger feels after running several miles. Phenylethylamine – Found in chocolate, phenylethylamine is also created within the brain and released when we are in love. Acts as mild mood elevator and anti-depressant, and helps increase focus and alertness. Magnesium – Cacao seems to be the #1 source of magnesium of any food. Magnesium balances brain chemistry, builds strong bones, and helps regulate heartbeat and blood pressure. Magnesium deficiency, present in 80% of Americans, is linked with PMT, hypertension, heart disease, diabetes and joint problems.

Cinnamon increases circulation as well as having a positive impact on energy and vitality.  It boosts circulation so well that it is used in the winter time to help older people keep their feet warm.  Cinnamon is used for: colds, nausea, digestive aid, diarrhea, gas, painful menstruation, diabetes and indigestion.  Cinnamon is also known for its ability to stabilize blood sugar levels.

Chia Seeds Have been used for more than 200 years to help with endurance, hydration, digestion, and energy. Chia seeds are high in Omega 3’s, ALA, Fiber, and Protein. Easy to use in cold drinks, smoothies, and recipes to add energy boost while improving consistency and satiety.

Coconut oil/MCT Regulates blood sugar, increases metabolism, and has been said to help with the following problems: thyroid, parasites, weight loss, candida, bowel disease, immune system and diabetes. Coconut oil is the highest vegan source (62%) of medium chain triglycerides. At least half of these medium chain triglycerides (MCTs) are made up of lauric acid which is the single most important fatty acid in building and maintaining a healthy immune system

coconut oil

Reishi has been proven effective in aiding in the treatment of arthritis, and it possesses anti-allergenic, anti-inflammatory, anti-viral, anti-bacterial, and antioxidant properties.

Reishi is also an excellent anti-stress herb. When we are holding stress and tension both physically and mentally, we are compromising our immune system. Our body’s ability to fight illness is significantly weakened.

Reishi is known to ease tension, elevate the spirit, and promote peace of mind by transforming negative energy in the body in the same way that the mushroom transforms decayed material in tree into life-giving nourishment.

The mycelium provides compounds and metabolites that function to promote longevity, immunity, and health in mammals and humans.

We create more energy by manifesting more energy. Look at your rituals, are they contributing to stress or optimal health?


20% off Nutrasumma Product with code: jsani1

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