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7 Top Tips for feeling more energetic!

How are you feeling today? Take a moment to tune into yourself. Would you rate yourself as feeling energized? Well-rested? Or are you at the other end of the scale, feeling run-down or even exhausted?

When you’re tired, your body produces chemicals and hormones that affect your weight, mood, stress, and even your food cravings. That’s why making sure you get enough sleep is a top priority to healthy living – We help our clients make small changes that have
a BIG impact. Scroll down to see some of our top sleep tips for feeling more energetic! Why not start tonight and improve the quality of your nights, so that your days are better than ever?

Love and Health,

Rob and Jess

7 Top Tips for Getting a Good Night’s Sleep, – so you can have more energy every day!


Do you sometimes have trouble falling asleep or staying asleep? Are you waking up in the middle of the night or before your alarm goes off? It’s important for you to understand what’s causing your sleep struggles, and use tips like the ones below to prepare
for a restful night.

Getting enough sleep has a positive domino effect on our health; our bodies are in restore and rejuvenation mode while we’re sleeping; this can help us heal from illnesses and reduce aches and pains in our joints or muscles, for example. Deep sleep also helps
reduce stress and anxiety, so we have more energy the next day.

And speaking of the next day, have you ever noticed that you’re hungrier when you’re tired? Research shows our appetite can increase up to 25% when we’re feeling exhausted, and many of us often turn to caffeine or sugar (or both) to give us a boost of energy.
And that begins a roller-coaster of bursts of energy followed by energy crashes. That’s right – not getting enough sleep can actually cause us to gain weight or make it harder for us to lose weight.

Tonight, why not start some of these healthy sleep rituals?

• Give yourself a bedtime. What’s your bedtime? Just like kids, we benefit when we have a consistent sleep time, because our bodies anticipate and respond to routine.

• Close the kitchen. Make your last meal two to three hours before bedtime, so your body has a chance to digest the food. Digestion is a lot of physical activity – not what you want to be doing while you sleep!

• Shut down electronics 30 minutes before bedtime. Turn off the TV, the laptop, the tablet, the Xbox, your smartphone… did I miss anything? According to the National Sleep Foundation (NSF), all of these devices
can hinder your ability to sleep. One reason, explains the NSF, is that these devices emit blue light, “which our brains interpret as daylight. Blue light actually suppresses melatonin, a hormone that supports circadian rhythm and that should begin to increase
when you are preparing for sleep.” So when you’re on your tablet or phone at night, your brain thinks it’s daytime. That can make it harder to fall asleep.

• Set your smartphone to the “do not disturb” setting. In addition to the blue light, sending nighttime emails, scrolling through Facebook or posting on Instagram right before bedtime might be stressing you
out or making your mind race. You’re not alone – NSF research shows that 71 percent of people sleep either holding their smartphone (!), having it in bed with them, or having it on their nightstand. Instead, place your smartphone where it is not within arm’s
reach, and set it to “do not disturb” for the seven to eight hours of sleep you should be getting. Note: if you don’t want to miss a call from certain people – say you have elderly parents or kids at college — you can set your smartphone to allow calls and
texts from select contacts. Everything else can wait until morning!

• Create a relaxing ritual. Very few people fall asleep the minute their head hits the pillow. Instead, you may want to create some rituals that tell your body you’re shutting down for the night. Try a warm
bath with lavender essential
 You can also listen to some relaxing music or do some deep breathing, restorative
yoga, and/or meditation. Our favorite meditation app is Stop,
Breathe, Think
, and it’s free. Try one of the short meditations to help you relax before bedtime.

• Dark = Deep. How many little electronic lights are glowing in your bedroom once the lamps and overhead lights are off? The darker you can make your room, the more restorative your sleep can be, because the
darkness releases the sleep hormone, melatonin. Cover up those little lights with black electric tape or turn them face down or toward the wall. You might also try light-blocking curtains if light streams in from outside.

• Help your hormones with a sleep mask. If your room is still bright, try wearing a sleep mask. It creates the total darkness our bodies need to release melatonin and get a healthier night’s sleep. We always
recommend the softest sleep mask you can find, with natural fibers. It may not be attractive, but if it helps you sleep, you will feel and look your best with more energy. And that’s a beautiful thing!

We’d love to hear how your sleep improves with these tips, and which ones are most helpful to you. Feel free to respond to this email and let us know – just not right before bedtime! Sending you sweet dreams!

Want to learn more about creating a healthier life? Schedule a consultation with us!

Email us at and let’s talk about your unique challenges, health concerns and goals. We would love to
help get you started on the path to your BEST SELF!

It’s that time of year again when store shelves are full of chocolate; bunnies of every shape and size, peanut butter or cream filled, and my old personal favorite, Cadbury Mini Eggs. If you read the labels of most of these items you will find nothing but artificial flavors, food dyes, genetically modified ingredients, and loads of sugar. What’s a chocolate lover to do?

Chocolate is the only ingredient that is its very own food group.

Well not really, but it seems as if it should be. Powerfully comforting, creamy, delicious—many people eat chocolate at least several times a week. Which begs the question…

Is Chocolate Good for You?

The answer is both yes and no. Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release the feel-good neurotransmitter—serotonin—in the brain. But eat the wrong kind and you’ll get loads of sugar, calories, and junky ingredients.

How to Eat It Responsibly
Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The more processed cacao becomes however, the fewer healthy components remain—think commercially produced candy bars and most Easter treats.

So how do you get the most out of your chocolate fix?
• Don’t be afraid of the dark. The darker the chocolate, the more beneficial cacao it contains.
• Know your percentages: the number on dark chocolate packaging refers to the percentage of cacao bean in the chocolate. For maximum health benefit, look for dark chocolate that has 75% to 85% cacao.
• Go raw—or as unprocessed as possible.

Looking for more fun ways to enjoy your favorite food? You’ll love this dark chocolate treat!

Raw Chocolate Truffles
Prep time: 20 minutes
Makes 25 truffles
1 cup raw cacao powder
1 cup cashews or macadamia nuts
½ cup maple syrup
Water (to mix)
Roll-in ingredients: shredded coconut, chopped nuts, chocolate nibs, raw sugar, cacao powder, ginger, or something else you love

• Mix cashews in a food processor until a powder, adding enough water to create a thick paste.
• Add maple syrup to cashews and pulse to process.
• Add cacao powder. Pulse to process.
• Refrigerate for four hours or overnight for best results.
• Form teaspoon-sized balls of dough. Coat balls in your chosen roll-in ingredients end enjoy!