Customized Nutrition Newsletters

Back | Customize

3 Simple Shifts for More Energy and Less Stress

Start with Water: Being adequately hydrated helps your body function optimally. When you're dehydrated, you feel more sluggish, and your body may crave sugar for a quick energy boost. Water is your secret weapon—it boosts metabolism, aids digestion, supports detoxification, and re-energizes your system naturally.

Spring Into Action:

Begin each morning with a full glass of water before coffee or breakfast.

Take a mid-morning and mid-afternoon tea break (green, black, white, or herbal).

Add natural flavors like lemon, mint, cucumber, or berries to keep it interesting.

Aim for at least 8 ounces of water before each meal to support digestion and fullness.

If you're feeling tired, foggy, or cranky, try drinking a glass of water before you reach for caffeine or sugar and see how your body responds.

Power Your Plate with Plants: Spring produce is here to help your body refresh and reset. Leafy greens, radishes, artichokes, asparagus, peas, strawberries, and citrus fruits are bursting with antioxidants, fiber, and water content—exactly what your body craves after a long winter of heavier comfort foods.

Instead of embarking on a strict cleanse or restrictive eating plan, aim to fill half your plate with colorful veggies at each meal. Center your meals and snacks around fresh vegetables, fruit, beans, legumes, whole grains, and healthy fats (such as olive oil, avocados, nuts, and seeds). See how your body responds with more energy, clearer skin, better sleep, and fewer cravings.

Spring into Action:

Make one meal each day 100% plant-based—like oatmeal with berries and nuts for breakfast or a veggie stir-fry for dinner.

Focus on what you can add to your plate instead of what to cut out - spinach in your smoothie, beans in your soup, or extra veggies on your sandwich.

Keep plant-powered snacks on hand—like hummus with sliced veggies, trail mix with nuts and seeds, or fruit with nut butter—to make the healthy choice easy.

Swap heavy casseroles for grain bowls with roasted vegetables and lean protein.

Add citrus or fresh herbs to salads and dressings for extra zing and nutrition.

Recalibrate Your Routine: With more daylight and warmer temperatures, spring is a great time to reevaluate your daily schedule. Are you moving your body enough? Getting quality sleep? Taking time for yourself? Minor adjustments can make a significant difference in your energy, mood, and overall well-being.

Spring into Action:

Add a 10–15 minute morning walk to reset your internal clock and reduce stress.

Try stretching or yoga in the evenings to support sleep and unwind from your day.

Set a screen curfew one hour before bed to improve sleep quality.

Reconnect with nature—a proven mood-booster—by eating outside, gardening, or just stepping outdoors.

These changes may seem simple, but they can help restore your energy and lower stress levels, setting the tone for a more balanced season. Ready to reset your routine? Let's create a plan together.

Whether you're looking to boost energy, ease stress, or feel more balanced, I'm here to help.

Book Your Spring Session Now!

Featured Recipe
Plant-Based Mediterranean Power Salad with Lemon Vinaigrette

Packed with fiber, healthy fats, and plant-based protein, this colorful salad makes a vibrant lunch or dinner for spring. It’s full of fresh herbs, seasonal greens, and satisfying ingredients to nourish you from the inside out.

Salad:

1 cup red quinoa, uncooked

2 cups water

1 pint cherry tomatoes

1 cup dried cherries (plumped in hot water for 10 minutes, then drained)

1 cup fresh mint leaves, chopped

2 cups arugula

2 cups watercress (or baby spinach)

1 ½ cups canned white beans, drained and rinsed

2 ripe avocados, pitted and cubed

1 cup almonds, toasted and chopped (or use pumpkin seeds for nut-free)

Fresh ground black pepper, to taste

Optional: 1 cup grilled tofu or tempeh cubes for extra protein

Lemon Vinaigrette:

2 tablespoons shallot, minced

¾ cup extra virgin olive oil

2 tablespoons lemon juice (fresh)

2 tablespoons apple cider vinegar

1 teaspoon Dijon mustard

2 teaspoons maple syrup or agave

¼ teaspoon crushed red pepper flakes (or chile de árbol)

1 tsp lemon zest

Instructions:

Cook the Quinoa: Rinse quinoa under cold water. Combine with 2 cups of water in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 8–10 minutes. Remove from heat, let sit covered for 5–10 minutes, then fluff with a fork and cool.

Grill or Roast the Tomatoes: Preheat a grill or oven to 425°F. Grill or roast cherry tomatoes until blistered and lightly charred, about 6–8 minutes. Let cool.

Make the Vinaigrette: Blend shallot, olive oil, lemon juice, vinegar, mustard, maple syrup, and red pepper flakes until smooth. Stir in lemon zest.

Assemble: In a large bowl, toss arugula, watercress, mint, and plumped cherries with a few tablespoons of vinaigrette.

Serve: Divide greens among serving bowls or plates. Top with quinoa, roasted tomatoes, avocado, white beans, and grilled tofu or tempeh if using. Sprinkle with almonds or seeds and season with fresh pepper. Drizzle with more vinaigrette before serving.

Makes 4 servings:

Nutrition Per Serving: Calories: 324 kcal, Fat: 15.3 g, Carbohydrates: 40 g, Fiber: 8.8 g, Protein: 9.5 g

Be Inspired

Red Flags of Popular Reset Programs: What to Watch Out For

When spring arrives, so do the ads for "quick-fix" reset programs promising instant weight loss, detoxification, or total body transformation. While hitting the reset button with a strict & rigid plan is tempting, not all resets are created equal, and some can do more harm than good.

Here are a few red flags to look out for before jumping into a trending reset:

Rigid Food Rules: If a program requires you to eliminate entire food groups or survive on juices, teas, or powders, it's a sign that the plan isn't sustainable or safe. Plans and programs based on rigid food rules can lead to nutrient deficiencies, fatigue, and even disordered eating habits.

One Diet Plan for All: There is no such thing as one nutrition or eating plan that is right for everyone. Human beings are genetically different, and at various stages of life, your body will require different energy and nutrients to thrive. Generic reset programs that offer one-size-fits-all meal plans without considering your lifestyle, health history, or preferences often miss the mark. You deserve support that meets you where you are.

Sounds Too Good to Be True: If a plan, program, or promised results sound too good to be true, they probably are. Any program that claims you'll "lose 10 pounds in a week" or "flush toxins overnight" should raise red flags. Healthy change takes time, and your body already has a built-in detox system—your liver and kidneys!

Marketing Messages That Guilt and Shame: True wellness comes from nourishment, not punishment. Programs that guilt and shame you into change or make you feel "bad" for enjoying food are rooted in fear, not health.

This spring, choose a reset rooted in self-care, not restriction. Want help building a reset plan that works for you? Let's talk. Book a session today!