Are You Eating For Energy?

This week for my March is Nutrition Month series, I'm featuring Mandy King, Holistic Nutritionist. She is going to dive straight into it with eating for energy. Often when we are hit with the midday crash or need a quick energy boost, we reach for the sugary, processed snacks. They might boost your energy for a short period of time, but you'll be back to your sluggish ways in no time. Not only will you be feeling more sluggish, but you are depleting your body of what it really needs.

Let me do a quick, informal survey with you.  
How many of the following symptoms do you experience? 
1) Wake up feeling tired
2) Need coffee or black tea to get going in the morning
3) Feel cravings throughout the day or at night
4) Get an afternoon slump
5) To tired to exercise
6) Sluggish throughout the day
7) Difficult time concentrating or focusing
8) Cranky or light headed between meals
9) Wake up in the night or a restless sleep

If you experience any of the above, chances are you might not be eating for energy. 
As a nutritionist, one of the things I help my clients with most is feeling energetic again and back
to their normal self. When you’re tired, everything else in life is harder to do: you workout less (if
at all), you don’t feel like cooking and you crave sugar to keep you going. 
So how can you eat for energy? 
Tip #1: Start the day with a high protein breakfast. This smoothie recipe is my GO TO
smoothie and perfect for someone skeptical of drinking their breakfast. I promise, it
tastes amazing! 



  • 1-1.5 cups unsweetened non-dairy milk 
  • 3/4 cup frozen mixed berries 
  • 1 TBSP hemp hearts 
  • 1 TBSP flax seed, freshly ground 
  • 1 scoop vanilla protein (Sunwarrior, Genuine Health or Vega) 
  • 1 cup fresh spinach 

1.Blend all ingredients in a blender until smooth
Tip #2: Have a snack on hand that is delicious and satisfying so that you don’t reach for
the bad stuff. Aim to have it 3 hours after lunch to keep your blood sugar stable. 

This Homemade Granola Bar recipe is a hugely popular snack with my clients. It tastes like
dessert, without all of the bad stuff. It’s a bit crumbly if you don’t keep it in the fridge or freezer, 
so make sure to read the instructions carefully. 



  • 1 cup almond flour/meal 
  • ½ cup crunchy almond butter 
  • ¼ cup chia seeds 
  • 1-2 TBSP coconut oil, depending if it needs to be stickier 
  • 1 TBSP maple syrup 
  • 1 scoop/serving Genuine Health Fermented Protein Powder 
  • ¼ cup goji berries (optional) 


  1. Place all ingredients, except goji berries in the food processor and blend 
  2. It should be a sticky consistency 
  3. If it's too dry, add a bit more coconut oil or almond butter 
  4. Lastly, pulse in the goji berries 
  5. Take the mixture and press into a rectangular glass tupperware dish, or a loaf pan. 
  6. Freeze for 30-60 minutes 
  7. Take out of the freezer and gently cut, so they do not fall apart 
  8. Serve immediately, or store in freezer, as otherwise they will be crumbly. 

**If you will be serving them at room temperature, you could add another TBSP or so of a sticky
ingredient, like maple syrup. 
If you’d like to get a full week’s worth of healthy, energizing recipes, click here to grab your
FREE energy boosting meal plan


Mandy King, CNP, is a Holistic Nutritionist and the founder of HEAL - Healthy Eating And Living.  Mandy helps health conscious women who want to take control of their health to stop feeling tired, fix their digestion and lose the weight once and for all. She helps them create a lasting, lifestyle change that not only helps them look good, but feel good and have the energy to do what matters most. Click here to grab your free Energy Boosting Meal Plan.

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