by Feeling Great | Jul 19, 2023 | Energy/Fatigue
Do You Have a Lack of Energy?
9 Common Energy Zappers & How to Let Them Go
Feeling exhausted? Lost your motivation? Struggling to get through the day? Lack of energy is a common issue, and you may not realize that certain habits are draining you. According to the Daily Mail, one in five people constantly feel tired and sluggish.
If you’re looking to boost your vitality, start by letting go of these nine energy zappers and replacing them with better habits.
1. Poor Sleep Habits
Sleep is non-negotiable for energy. Your body needs quality rest to recharge, heal, and function at its best. Find your ideal sleep duration and align it with your natural rhythm. Prioritize early nights, as the hours before midnight are the most restorative.
2. Processed Foods
Nutrient-poor, heavily processed foods drain energy instead of fueling your body. Instead, choose whole, real foods like fresh vegetables, fruits, lean proteins, nuts, and seeds. Need inspiration? Click here for recipe ideas!
3. Lack of Physical Activity
Movement boosts circulation, increases oxygen flow, and enhances mental clarity. Exercise also builds muscle, which strengthens your body’s energy production. Even 10 minutes of daily movement—whether walking, stretching, or strength training—makes a difference.
4. Dehydration
Your body is 70% water, and even slight dehydration slows you down. Aim for at least eight glasses of water daily, adjusting for exercise and climate. Enjoy herbal teas and broths in colder months, and limit dehydrating drinks like coffee and alcohol.
5. Overscheduling & No Downtime
A packed schedule leaves no room for relaxation or fun. Plan breaks into your day—walks, meditation, reading, or meeting uplifting friends. Time for self-care isn’t a luxury; it’s essential.
6. Shallow Breathing
Deep breathing is an instant energy booster. Shallow breaths limit oxygen intake, slowing your metabolism. Set a reminder to take 10 deep breaths several times daily. Your brain and body will thank you!
7. Negative Mindset
Your thoughts shape your energy levels. Instead of focusing on lack and stress, shift toward progress and gratitude. Set small, achievable goals and take daily steps toward them. Even imperfect action is better than procrastination.
8. Toxic Relationships
Spending time with draining, negative people can leave you emotionally exhausted. Limit interactions that deplete you and seek out positive, supportive relationships instead. Energy is contagious—choose wisely!
9. Nutrient Deficiencies & Health Issues
Constant fatigue, poor recovery, or body aches may signal underlying health issues. Check key nutrients like B12, iron, vitamin D, and thyroid function. If you need expert guidance, book a consultation today to get your energy back on track!
Ready to Reclaim Your Energy?
Start by making small changes and notice how your energy improves. Need extra support? Book a session and take the first step toward feeling vibrant, strong, and fully alive!
Want to Maintain Healthy Habits? Read This.
by Feeling Great | Jul 10, 2023 | Dinner Recipes, Recipes
Immune-Boosting Chicken Soup Recipe: A Natural Remedy for Wellness
Why Is Chicken Soup Good for Immunity?
Can chicken soup really help fight a cold? While it’s not a magical cure, it does contain powerful healing properties. This warm, nourishing dish helps clear sinuses, flush toxins, and strengthen immunity. Packed with vitamin-rich ingredients, it’s perfect when you’re feeling under the weather or want a healthy boost.
Key Benefits of Chicken Soup
- Flushes Toxins – The warm broth hydrates the body and supports detoxification.
- Soothes the Throat – The light saltiness helps fight bacteria and irritation.
- Opens Sinuses – Steam from the soup can clear nasal congestion and ease breathing.
- Energizes the Body – Chicken and vegetables provide essential vitamins and lean protein.
Nutrient-Packed Ingredients for a Stronger Immune System
- Shiitake Mushrooms – Contain lentinan, known for boosting immune response.
- Herbs (Thyme, Rosemary, Oregano) – Have antiviral and antibacterial benefits.
- Homemade Chicken Stock – Rich in B vitamins, calcium, magnesium, and zinc.
- Leafy Greens (Kale, Leeks, Peas, Beans) – Provide B vitamins for adrenal health.
- Carrots & Sweet Potato – Loaded with beta-carotene to support lung health.
- Ginger & Garlic – Potent anti-inflammatories that enhance immune defense.
- Hot Soup – Naturally helps thin mucus, easing congestion.
Immune-Boosting Chicken Soup Recipe
Ingredients
🥣 For the Soup:
- 2 tbsp extra-virgin olive oil
- 2 cups finely chopped onion
- 5cm ginger, minced
- 2 cups leeks, chopped
- 2 cups shiitake mushrooms, chopped
- 2 cups carrots, sliced
- 2 cups sweet potato, diced
- 1 cup celery, sliced
- ½ tsp sea salt
- 8 cups chicken stock or water
- 5 chicken drumsticks
- 2 bay leaves
- 1 cup fresh basil, chopped
- ½ cup fresh parsley, chopped
- 1 tbsp oregano, thyme, and rosemary (or 1 tsp dried)
- 4 cups kale, washed and torn
- 1 cup snow peas or green beans, chopped
- 5 garlic cloves, sliced
Directions
- Heat olive oil in a large pot over medium heat.
- Add onions, 3 garlic cloves, ginger, and leeks. Sauté for 3 minutes.
- Stir in carrots, celery, sweet potato, mushrooms, and chicken drumsticks.
- Pour in stock, add salt and bay leaves. Bring to a boil, then simmer for 30 minutes.
- Add kale, peas, fresh herbs, and remaining garlic. Simmer for a few minutes.
- Serve warm and enjoy this immune-boosting powerhouse!
Homemade Chicken Stock: Extra Nutrients in Every Sip
Making your own chicken stock adds extra minerals and depth of flavor to your soup. It’s also simple to make and stores well in the freezer for up to three months.
Ingredients
- 1 whole chicken carcass (leftover from a roast)
- 3 liters water
- 2 cups vegetable scraps (carrot skins, celery leaves, sweet potato peels)
- Parsley & basil stems
- Sea salt (optional)
Directions
- Place ingredients in a large pot and bring to a boil.
- Reduce heat and simmer, stirring occasionally.
- Cover and cook for 20 minutes.
- Strain the broth, discard solids, and use immediately or store for later.
Final Thoughts: A Natural Way to Stay Healthy
This immune-boosting chicken soup is more than just comfort food—it’s a nutrient-dense remedy packed with healing benefits. Whether you’re fighting a cold or simply want to strengthen your immunity, this delicious, nourishing soup is the perfect addition to your diet.
Try this recipe and let us know how it turned out! Share your thoughts in the comments below.
by Feeling Great | May 31, 2023 | Cognitive Health
Brain Fog Treatment – 8 Causes & 7 Ways to Clear It
Feeling Forgetful & Foggy? You’re Not Alone
Have you ever walked into a room and completely forgotten why you’re there? Or found yourself searching for your keys for the third time today? If so, you might be experiencing brain fog.
Many people struggle with mental fatigue, forgetfulness, and difficulty concentrating, making even simple tasks feel overwhelming. It’s like trying to think through a smokescreen—frustrating and exhausting.
Brain fog isn’t a medical condition itself but rather a symptom of an underlying issue. It can last for hours, days, or even weeks, depending on the cause.
Is It Time to Clear Your Mind? Let’s Find Out.
What Causes Brain Fog?
Brain fog can be triggered by lifestyle habits, nutritional deficiencies, or underlying health conditions. Here are the eight most common causes:
1. Lack of Quality Sleep
Poor sleep reduces brain function, making it harder to focus, remember, and process information.
2. Dehydration
Even mild dehydration reduces cognitive performance, leading to slower thinking and memory problems.
3. Chronic Stress
Prolonged stress raises cortisol levels, which can disrupt brain function and contribute to foggy thinking.
4. Food Sensitivities
Undiagnosed food intolerances can cause inflammation, bloating, fatigue, and—yes—brain fog.
5. Gut Infections
Your gut and brain are connected. An unhealthy gut microbiome can lead to mental fog and low energy.
6. Hormonal Imbalances
Menopause, thyroid dysfunction, and insulin resistance can all contribute to poor memory and brain fatigue.
7. Low Essential Nutrients
Deficiencies in iron, B12, and other key nutrients limit oxygen supply to the brain, leading to cognitive issues.
8. Poor Detoxification
A sluggish liver struggles to remove toxins, which can contribute to fatigue and brain fog.
How to Get Rid of Brain Fog Naturally
If brain fog is slowing you down, don’t worry—there are simple and effective ways to clear it. Start with these seven brain-boosting hacks:
1. Improve Your Sleep Quality
Aiming for 7-9 hours of deep, uninterrupted sleep is essential for brain function.
Try this:
- Go to bed at the same time each night.
- Avoid screens an hour before bedtime.
- Keep your bedroom cool and dark for optimal rest.
2. Stay Hydrated
Drinking at least 2 liters of water daily prevents dehydration-related brain fog.
Signs of dehydration:
- Dark urine
- Low energy
- Headaches
Try this: If plain water isn’t doing the trick, add a pinch of sea salt to improve absorption.
3. Eat Brain-Friendly Carbs
Refined carbs (cakes, white bread, sweets) cause blood sugar spikes and crashes, making brain fog worse.
Swap these for:
- Vegetables (broccoli, leafy greens, sweet potatoes)
- Fruits (blueberries, apples, bananas)
- Legumes & seeds (quinoa, lentils, chia)
4. Add Protein & Healthy Fats
Proteins and healthy fats stabilize blood sugar levels, providing sustained energy for the brain.
Great sources:
- Protein: Eggs, chicken, fish, tofu
- Fats: Avocado, nuts, olive oil, fatty fish
Try this: Start your day with a protein-rich breakfast instead of sugary cereals.
5. Move Your Body Daily
Physical activity increases oxygen flow to the brain, improving mental clarity.
Try this:
- Take a 20-minute walk
- Do a 10-minute high-intensity workout
- Join a yoga or gym class
Consistency is key!
6. Manage Stress & Prioritize Self-Care
Chronic stress depletes DHEA, a hormone crucial for brain health.
Try this:
- Take a hot bath
- Go for a barefoot walk in nature
- Practice deep breathing or meditation
Even 10 minutes of relaxation daily can make a difference.
7. Check Your Iron & B12 Levels
Low iron and B12 reduce oxygen supply to the brain, causing fatigue and poor focus.
Check your levels if you experience:
- Ongoing fatigue
- Pale skin
- Dizziness
Try this: Book a blood test to assess your nutrient levels.
When to Seek Professional Help
If brain fog persists despite lifestyle changes, it may be due to underlying health issues. Here’s when to dig deeper:
1. You Might Need a Detox
- Toxins from processed foods, alcohol, and pollution can overload your liver. A guided detox every 6-12 months can reset your system.
Book a detox consultation today.
2. Food Sensitivities Could Be the Culprit
- Brain fog often pairs with bloating, sinus issues, or digestive discomfort. Food intolerance testing can help identify problem foods.
Schedule a test here.
3. Gut Infections Disrupt Brain Function
- A history of stomach bugs, recurrent thrush, or digestive issues may indicate an infection affecting cognitive clarity.
Get tested to restore gut health.
4. Hormonal Imbalances Are Impacting Memory
- Low estrogen, progesterone, or testosterone can impair memory and concentration.
Book hormone testing if you have mood swings, PMS, or irregular periods.
5. Your Thyroid Might Be Sluggish
- Symptoms like constant tiredness, sugar cravings, and feeling cold can signal an underactive thyroid.
Check your thyroid levels here.
6. Thyroid Medications May Need Adjustments
- If you’re on thyroid meds but still feel foggy, your treatment may need fine-tuning.
Get personalized thyroid support here.
Ready to Clear Brain Fog for Good?
Brain fog doesn’t have to be your normal! Start with these simple strategies, and if you need more support, book a consultation today.
📢 Which of these tips are you going to try first? Let me know in the comments!
by Feeling Great | May 25, 2023 | Body, Mind
How to Stop Eating Junk Food and Lose Weight – 10 WAYS TO CURB CRAVINGS FOR BAD FOODS
Junk food is a term used to describe foods with little nutritional value. Foods that have a high sugar or salt content can also be described as junk food, as they may be harmful to health. Examples of junk foods include salty snacks, candy, many sugar laden desserts and fried fast food. These foods are low in vitamins, minerals and proteins. For this reason, the calories provided by them are often termed “empty calories”. – Livestrong
On Thursday I posted a colourful little diagram on Facebook on How to Control your Food cravings & thought……..
ohhhh a couple of people may be interested in this.
Well…..that is 5,778 people to be exact.
So I am guessing this is what you would like to hear more about.
Well here it is….
How to Stop Eating Junk Food and Lose Weight – 10 Ways to curb bad food cravings?
1. Get rid of the junk food out of your house
Cakes, doughnuts, soft drink, fried foods, lollies, white bread, pasta, chips, artificial sweeteners, white flour baked products.
2. Eat more fibre from fruit, vegetables, nuts, seeds and wholegrains (quinoa, buckwheat, brown rice, millet)
Fibre keeps you fuller for longer & kills all your sugar cravings.
Munch on a carrot, nibble on an apple.
It also helps you lose weight faster by filling up your stomach quicker so making you eat less.
3. Make sure 30% of your diet is protein
This includes eggs, nuts, chicken, fish, seeds, tofu, legumes (chickpea, borlotti beans, lentils, etc), kangaroo, lamb, beef, tempeh.
Like fibre, protein keeps you satisfied for longer because ……
Protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (cholecystokinin, GLP-1).
4. Drink more water
When you get dehydrated you will get very hungry in an attempt to get more water to re-hydrate itself.
Drinking 1 large glass of water 15 minutes before meals will reduce or appetite or make you eat less. Give it a try!
5. You can drink a glass of vegetable juice before meals
Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 565 less kilojoules at each meal.
6. Get fibre, protein and water at every meal to …
Regulate your blood sugar because when your blood sugar is out of whack you’ll crave for more food.
So you will eat more and gain more weight.
For example, if you eat some almonds & veggies for fibre, and some tuna or chicken for protein and if you wash it down with water before or a little during the meal. You won’t have any food cravings for at least 3-5 hours.
The water helps the undigested fibre in your stomach expand to make you feel fuller for longer.
7. Don’t get stressed out – relax more.
When you get stressed out you usually overeat because your body releases cortisol that makes you hungry.
8. Use this phrase to stop cravings – “I DON’T EAT THAT!”
9. Eat after a workout
If working out increases your appetite then you can quickly and easily get rid of those cravings by eating within 1-2 hours of finishing your workout.
Look at tip #6 above for an idea of what to eat after your workout to keep you satisfied for longer.
10. Understand why you go on a binge & plan appropriately
I hope this helps to demystify the subject just a little.
Let me know if it proves to be useful.
Would love to hear your story.
Just send me an email or comment on my Facebook page.
by Feeling Great | Sep 15, 2022 | Weight Loss
How To Reach Your Healthy Weight With No Calorie Counting
Fortunately, you have the power to normalize eating — and none of these strategies involve counting calories. To lose weight, keep it off, I use these nine effective strategies with my clients:
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