Feeling Sluggish? Here are some tips to boost your energy level and mood


Tip 1: Don’t skip breakfast because it IS the most important meal of the day. People who usually eat breakfast every morning tend to have a better mood throughout the day because it provides the body and brain with fuel after an overnight fast.

Tip 2: Avoid sweets which cause blood sugar to spike, making you feel tired and moody. Instead, pick whole grains (smart carbs) like whole wheat bread and brown rice. The body absorbs whole grains more slowly, keeping your blood sugar and energy levels stable.

Tip 3: Find foods that contain Magnesium. Magnesium plays a key role in converting sugar to energy which can be found in foods such as cashews, almonds, and hazelnuts.

Tip 4: Eat Lean pork, lean beef, skinless chicken, and turkey because they are sources of protein that include the amino acid tyrosine.  Tyrosine boosts level of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused.

Tip 5: Make sure you have enough fiber in your diet which helps keep your energy steady throughout the day. Many foods contain fiber such as beans, fruits, and vegetables.

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Tip 6: Stay hydrated and drink water. This can help you avoid getting tired. Even mild dehydration can slow your metabolism and sap your energy.

Tip 7: Eat small meals and snacks every three to four hours, rather than two large meals a day. This keeps your energy, mood, and blood sugar steady.  Some options include: peanut butter on whole grain crackers, half a turkey sandwich with salad, or whole grain cereal with almond milk.

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Tip 8: Besides diet, exercise is another tried-and-true way to boost energy and mood. Even a single 15 minute walk can be energizing and give your energy all day long.


Why It’s Okay To Not Have Your Shit Together


“Not everything is the way it appears” Take social media for instance. We’re constantly scrolling, liking, tweeting, editing, tagging, and uploading a small portion of our lives that we want the world to see. What we want to world to think our lives are always like. We always have fresh flowers in a vase sitting on the table, and always have our hair perfectly done wearing the most put together outfit. Our lives are perfect right?

Wrong. Our lives on social media are what we want others to perceive our lives are like. We’re looking at other people’s feeds, thinking “Wow, I wish I can do those things. Why haven’t I done those things? Why haven’t I traveled? Or gotten that promotion? Or figured out how to correctly layer my clothing without looking like I just jumped out of bed?” We have this idea in our heads that by the age of twenty- something, we’re supposed to have everything figured out. We’re supposed to have the best job, or the best of friends, or the best retirement plan. The truth is we’re living in a different generation. We were thrown into a time of recession where jobs aren’t as easy to come by as they used to be and a time where debt is at its highest and the changes with technology.

Instead of thinking “I’m in my early twenties and still have no idea how a 401k works.” We need to start thinking in a way that says “Hey, I got this. I’m going to be alright.” We have time to figure this all out and we’re not in a rush to get anywhere. You’ll arrive when you arrive and you won’t arrive any sooner. Take each day as it comes, and have a positive attitude, as well as work your butt off to get where you need to be.

“Not all who wonder are lost, and not everything is how it appears on the surface.”

Fantastic Fitness Apps To Keep You Motivated

There are a lot of apps that are intended to keep you on track and motivated but most of them are usually abandoned after an amount of time because the app is confusing or there is too much to learn, or it is time consuming but I have found that keeping multiple apps on your phone or tablet that are straightforward and simple increases a person’s motivation and helps them reach their goal faster or easier whether it is weight loss, getting in shape, or everyday life. Each app that I have listed is broken down from food, daily activity, and work outs. Best of all, the apps are FREE.


  1. My Net Diary: MyNetDiary is an easy and fast way to keep track of your food intake with over 650,000 foods in the food database that is updated DAILY. It gives the best tools for an individual who is looking to lose weight and plan healthy meals from it calculating based on your age, weight, height, gender and your target calories.


  1. Runtastic: The Runtastic app is an enjoyable, fun app that tracks your sport and fitness activities (distance, duration, speed, elevation change, calories burned, etc) such as running, jogging, biking, and walking. It can also be used with an apple watch which adds more features like tracking your heart rate. The app is also very social and allows you to track down friends and see what their daily activities consist of.


  1. Sworkit: Sworkit is an app that consists fits your daily schedule (no gym, no excuse). The app consists of workouts that have several playlists with video exercises demonstrated by professional personal trainers. It lets you pre plan workouts or customize your own and also you can also set it up for daily reminders. The best part about this app is you choose the time and you choose the work out that and the workout can be as little as 5 minutes.

Top 5 Fruits That Promote Health Benefits And A Healthy Lifestyle

Summer just ended and that means it’s time to pig out because of the holidays coming up BUT don’t be fooled there are still plenty of healthy fall options especially the fruits that are in season.


(Penning Orchard, Warwick, NY)


We’re told that an apple a day keeps the doctor away! Apples promote lower cholesterol, breast cancer and Alzheimer’s prevention, colon cancer and liver cancer prevention, and weight loss. They are also high in vitamin C and fiber, apples come in a wonderful variety of flavors, textures, and sizes.


Pears like apples are valuable in health benefits. Pears promote a healthy digestive system, increased energy level, osteoporosis and cancer prevention, help boost the immune system because they contain antioxidants such as Vitamin C and copper that fight off disease in the body.


Cranberries are commonly used for making cranberry sauce on the special holiday of Thanksgiving but cranberries can be used as a healthy snack throughout this fall season. They contain Vitamin C and fiber, and are only about 45 calories per cup. In disease fighting antioxidants, cranberries outrank apples and grapes!

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If you want a big nutrition in a small package, these are a great option. Grapes, no matter the color contain Vitamin A, B6, C, and folate. They reduce the risk of heart disease, atherosclerosis, Alzheimer’s disease and cancer. They also act as a fountain of youth because they contain resveratrol that activates Sir2 enzyme that extends life.


I know, pumpkin is treated like a vegetable but it is in fact a fruit! Pumpkins are incredibly rich in vital antioxidants an iron. Pumpkin aids weight loss, reduce cancer risk, protect the skin by keeping wrinkle free, boost the immune system and overall mood. Overall, keeping heart health, vision, and waistlines in check.

5 Minute Lower Abs Workout

Here’s a quick 5 MINUTE lower ab work out that will work for anyone who has little to no time in their day whether it is the morning, afternoon, or the evening. Happy living here we come!

Standing Front Kicks 20 on each leg Alternate legs kicking straight out in front of you. Keep your abs tight!
6 inches 30 seconds Lie on your back, place hands under your booty, keep your lower back on the floor, and raise your feet 6 inches above the ground and hold! Squeeze your lower abs.
Suitcase Crunches 25 crunches Lie on your back with knees bent, feet flat on the floor, hands gently supporting behind your head. Crunch your upper body and legs up at the same time, like you want your chest to meet your thighs.
Flutter Kicks 1 minute While lying on your back, place hands under your booty, keep your lower back on the floor, raise your feet 6 inches above the ground and kick your feet as fast as you can; like scissors.
Plank Knee Pulls 20 on each leg In straight-arm plank position, bring one knee forward and try to touch your nose to your knee. Complete on 1 side, and then repeat on the other.

Quick & Easy Nutritional Breakfast

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Minutes to Prepare: 2

Minutes to Cook:  5


1 to 2 eggs

Green peppers (or peppers of your choice)

PAM olive oil cooking spray (1/2 tbsp margarine, or butter; depending on how many eggs/peppers)


Cut up or chop peppers and remove the seeds. In a pan, spray olive oil cooking spray over low to medium heat. Add eggs and scramble for about a minute and a half or until fluffy. Next, add green peppers with eggs and cook for another ½ of a minute. Add salt and pepper for taste and bam, enjoy a crunchy, nutritious breakfast that is high in protein, Vitamin A, and Vitamin C. Enjoy

*Can be a low-fat & low-calorie breakfast if egg whites used (no yolks)!

Every National Food Day In October

Excited about fall? What about the food that comes along with it? I know I am. October is a month that is full of an overwhelming amount of national food days.  Not only is there something almost every single day, some days have multiple occasions.

  • October 1st: Homemade Cookies Day
  • October 4th: National Taco Day & National Vodka Day


  • October 6th: National Noodle Day
  • October 7th: National Frappe Day
  • October 8th: National Pierogi Day
  • October 10th: National Angel Food Cake Day
  • October 11th: National Sausage Pizza Day
  • October 14th: National Dessert Day
  • October 15th: National Chicken Cacciatore Day
  • October 17th: National Pasta Day
  • October 18th: National Chocolate Cupcake Day
  • October 21st: National Pumpkin Cheesecake Day & National Apple Day

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  • October 23rd: National Chicken Day
  • October 26th: Pumpkin Day & Pretzel Day
  • October 27th: National Potato Day & American Beer Day
  • October 28th: National Chocolate Day
  • October 29th: National Oatmeal Day
  • October 30th: National Candy Corn Day

Is Chipotle a healthy option?


Chipotle can be a healthy option if you know what you’re getting. Where most people go overboard on calories, you don’t have to deprive yourself but rather order with creative tactics to fill up in a healthy way. Here are some tips that I would recommend when ordering chipotle:

  1. ALWAYS order a bowl: Don’t waste calories on tortilla
  2. CHOOSE beans: Unlike rice, beans offer many health benefits such as protein, iron, and fiber
  3. ADD healthy fats : A small scoop of guacamole on the side can keep you full longer while not overloading on calories
  4. POULTRY > red meat: Order the chicken and have less saturated fat in your meal

With these tips in mind, Chipotle can contribute to being a fast healthy meal that can be added to your diet every once in a while. By ditching the tortilla, you’re ditching at least 300 calories and almost half of your recommended sodium intake for the day. Bowls allow for more room to add vegetables and more healthy options. The rice has also unneeded calories and not to mention, it’s nearly all carbs. Double the beans instead because they are full of protein, fiber and iron; don’t forget to also load up on veggies and make it colorful! Always go for the lettuce and resist the temptation of sour cream and cheese and choose the guacamole which has healthy fats and helps keep you full.