What to Eat for All-Day Energy

Calories fuel your body’s machinery. But should you find yourself in a midday slump before it’s even lunchtime, it may be time to reevaluate the kind of calories you’re feeding your body. Some foods naturally boost your energy, while others sap your stamina stores.

The ideal meal consists of complex carbs, healthy fats,and lean protein. Carbs provide instant energy, fats give longer-lasting energy, and protein helps your body build tissue and muscle mass. A good rule of thumb for energy-conscious eaters is to get 45 to 60 percent of calories from carbs, 20 to 35 percent from fat,and 15 to 30 percent from protein.

Here are some of the foods you can eat to help fight fatigue so you can stay energized and focused throughout the day:

Healthy treats such as half of a whole-wheat English muffin with fruit spread are rich in carbohydrates, which can boost your levels of serotonin, a calming brain chemical. For an optimal, energy-infused breakfast, pair it with 2 eggs and 1/3 of an avocado to get the most oomph from your calories.

Eat like a fuel-efficient machine when you opt for a healthy spinach salad topped with a ½ cup of lentils, 3 oz of grilled salmon, and drizzled with 2 Tbsp of olive oil vinaigrette. Round out your calories with a whole-wheat roll for your dose of complex carbs.

Nibbling on a few squares of dark chocolate will pull you out of an energy rut, thanks to its caffeine and theobromine, mild mood- and energy-boosting stimulants.Or keep your energy full throttle by eating1 cup of berries, 6 oz of Greek yogurt, and 2 Tbsp chopped walnuts.

Just because it’s the evening doesn’t mean your energy levels should plummet. Have a cup of butternut squash mixed with a cup of quinoa prepared with 1 Tbsp of olive oil. Pair it with a 3 oz serving of grilled chicken breast for a perfect combination and all around healthy meal.

Drink Water
Staying well hydrated is one of the quickest and easiest ways to improve memory, focus, and alertness. If you find yourself feeling sluggish even after eating a well-balanced meal, the culprit of your fatigue may be dehydration. Be sure to keep a water bottle handy at all times to combat an energy slump.

What are you favorite energy-boosting foods to eat?


Exclusive Recipe: Dr. Richard Kline’s Guacamole

We had such a great response to our Health Benefits of Avocados article this week, that our very own Dr. Richard M. Kline, Jr. decided to share his sensational guacamole recipe!


The Best Guacamole

Note from Dr. Kline: “Precise quantities of ingredients are not specified, because everyone’s taste is different.”


Ripe Haas avocados (forget the big green “water” avocados, no flavor) – should deform easily to touch, but not be mushy. If you can’t get proper ripe avocados, probably best to abandon guacamole for that day. Peel, remove pits, quarter.

Onions, green or yellow, chopped fine

Fresh garlic, peeled and crushed

Fresh cilantro, chopped fine

Fresh basil, chopped fine

Olive oil

Ground cumin

Lemon &/or lime juice, freshly squeezed


Tabasco sauce

Rotel medium hot canned tomatoes. I usually use one can for (6-7) big avocados, but adjust as you like. You can use fresh tomatoes if they are good, but the Rotels are packed with flavor, and very reliable.


Put all the above in a mixing bowl.

The proper consistency of the final product is important. I’ve found great success in first crushing the mixture with a Zyliss potato masher.

The wire “squiggles” almost magically crush the ingredients to a nearly-perfect consistency. If you want a little creamier mixture, you can then follow with a portable electric mixer until desired consistency is reached. I hate dirtying up a food processor or blender just to make guacamole, and this does a better job, anyway.

My favorite chips are Garden of Eatin’ or Bearitos blue corn chips. Yes, they have 7 grams of fat per serving, but the taste is unbeatable! Guiltless Gourmet baked blue corn chips are a healthier alternative, but the total culinary experience is not quite the same.


Stay tuned for Dr. Kline’s salsa recipe later this season!

9 Health Benefits of Avocados


Avocados, also lovingly called “alligator pears,” are a magical green fruit considered to be one of the healthiest foods in the planet. Every avocado contains over 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium.

Avocados are also an excellent source of fiber, protein, and several beneficial phytochemicals, such as beta-sitosterol, glutathione, and lutein, which may protect against various disease and illness.Although avocado is high in fat content, it is mostly the monounsaturated fat, which is a healthy fat.

Looking for reasons to enjoy more avocados in your diet? Check out the 8ways your body benefits from this little green super-fruit:

 Maintain a healthy heart. Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High levels of homocysteine are associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat—the essentials for maintaining your heart’s health.

Protect against cancer. Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in naturally preventing breast cancer.

Lower cholesterol levels. Avocados are rich in a compound called beta-sitosterol, which can help lower blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels.

Control blood pressure. Avocados are also a great source of potassium, which helps control blood pressure levels.

Regulate the blood sugar levels. The good fats in avocados can reverse insulin resistance and help regulate blood sugar levels. Avocados also contain soluble fiber,which also contributes to steady blood sugar levels.

Defy your age. Being rich in antioxidants, avocado helps prevent signs of aging. The glutathione in avocado boosts immune systems, slows the aging process, and encourages a healthy nervous system.

Increase nutrient absorption. Avocado intake is linked with increased nutrient absorption. A study showed when participants ate salad that included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados.

Skin Care. Many cosmetic companiesadd a little avocado oil to their products because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.

What is your favorite way to enjoy an avocado?


How to Spice Up A Boring Salad—the Healthy Way

saladYou’re eating healthier by having a salad once or twice a day, but it’s getting a tad boring. What can you do to spice it up and give it a little taste pizzazz? When it comes to delicious healthy additions, you’re limited only by your imagination.


Here you have a variety of choices, including bell peppers (green, red, yellow, orange), banana peppers, hot peppers including habanero and jalapeño, and dried peppers used as a spice. Peppers are full of fiber and antioxidants, vitamins, and carotenoids to nourish your body. Red peppers are loaded with vitamins A, C, and K, as well as lycopene. The capsaicin in hot peppers may help improve immunity and kill stomach bacteria that cause ulcers.

Nuts and seeds

Any salad tastes better with a little crunch. Nuts and seeds are rich in healthy unsaturated fats, fiber, vitamin E, and minerals including magnesium, iron, and zinc. Eat a variety of nuts and seeds to get as many nutrients as possible. Good choices for salads include sunflower and pumpkin seeds, walnuts, almonds, pecans, and pistachios.


A hardboiled egg is only about 70 calories, and is a tasty and healthy addition to any salad. Eggs are chock-full of nutrients, including essential fatty acids that help keep your brain, eyes, and muscles healthy. The protein in eggs is high quality, and if you’re pregnant, the choline in eggs helps your child’s brain develop properly.

Fennel or Anise

This aromatic and flavorful veggie contains fiber, folate, and vitamin C, and delivers a slight licorice flavor.


Another food full of nutrients, beans will fill you up and add fiber and protein to your salad. Try black or kidney beans for a rich taste that’s never boring.


Why not add orange slices, kiwi, strawberries, or blueberries to your salad? Fruit is high in vitamin C, fiber, and antioxidants, which give fruits and veggies their color. Eat a variety of colors, and you’ll feel incredible.


If you’re bored with oil and vinegar, try something new. Use a different type of oil, or sample rice or balsamic vinegar. Add a few squeezes of lemon or lime juice, or try yogurt mixed with olive oil and vinegar. Add a new ingredient with a kick, such as red pepper or mustard, or buy a pepper mill and crack fresh pepper over your salad. Don’t be afraid to use spices liberally, such as Mrs. Dash or sea salt.

What do you do to spice up your salads?

Is Seafood on Your Menu at Home? 5 Reasons It Should Be

seafoodSeafood is one of the healthiest foods you can eat and is full of good fat, vitamins, and minerals. Some species of seafood, such as shellfish, have unfairly earned a reputation as an unhealthy food. Nothing could be farther from the truth. Shellfish are a good low-fat source of protein, and except for shrimp, are low in cholesterol. People in Nordic countries and in Asia who eat high levels of fish live longer and are healthier than the rest of the world. They have lower rates of certain cancers, such as breast, pancreas, lung, and colon.

For best results, eat fish at least twice a week to receive the highest level of benefits.

Fish is one of the best heart-healthy foods.

The Omega-3 fats found in fatty fish such as salmon, trout, herring, and tuna are polyunsaturated, which protect against heart disease by lowering cholesterol and triglycerides. Fish reduces blood clotting, which lowers the risk of heart attack and stroke. The fats also keep arteries elastic, which reduces blood pressure and coronary disease.

Fish oil reduces inflammation.

Inflammation plays a role in various diseases, such as arthritis, diabetes, fibromyalgia, and hypertension. In fact, most autoimmune diseases and many chronic disorders have been linked to inflammation, which is caused by poor diet, environmental toxicity, and stress. Omega-3 fatty acids reduce inflammation and help treat or prevent these diseases.

Seafood has high levels of essential vitamins and minerals.

Eating a variety of seafood gives you a full range of vitamins and minerals. Oysters are a good source of vitamins A, B, and D, magnesium, and calcium, and crab, shrimp, clams, and mussels are high in zinc and iron. These nutrients ensure good eyesight and healthy muscles and skin.

Fatty acids in fish keep your brain healthy.

Omega-3 fatty acids increase blood flow to the brain and prevent Alzheimer’s disease and dementia. Children who consume seafood tend to perform better in school, and the incidence of depression tends to be lower in those who eat seafood.

Omega-3s keep kids healthy and strong.

Pregnant women who eat a variety of seafood tend to have full-term, healthy babies with lower rates of asthma. Doctors believe that fish oils control allergens in the body. Even if a woman doesn’t eat seafood during pregnancy, the allergy control benefit occurs if the child consumes fish oil daily.

As with any food, the fresher the seafood, the better. There is a chance of mercury contamination in some fish, but the benefits outweigh the risks. To reduce mercury, choose fish that is wild caught, and eat fish lower on the food chain, such as sardines and herring. Predatory fish, such as swordfish and mackerel, will have the highest levels of mercury because they eat the smaller fish, so mercury builds up in the larger fish’s body.

What is your favorite fish?