One Daily Habit to Boost Your Energy


You know those weeks where you have the best of intentions to pay attention and make healthy choices. Then an hour after your breakfast smoothie, you’re like where’s the snacks?


That used to be me. Once I made small changes so I could stay fueled all morning, enjoying smoothies became easier and that nagging feeling of I dunno if I can do this for a whole week melted away. 


The One Daily Habit to Boost Your Energy

Smoothies can give you that full feeling for the entire morning. And if you make them with the right mix of ingredients you won’t be looking for snacks an hour in. And the best part is you’ll have long-lasting energy.


Smoothies are one of the easiest ways to flood your body with vitamins, antioxidants, phytochemicals and all sorts of nourishment your body needs to thrive. Every part of our body works better when we’re properly nourished. Our bowels, blood sugar levels, our mood + ability to concentrate as well as our sleep patterns. 


All that slow burning fuel in your smoothie will feed your brain to keep you sharp and energized throughout the day. I’ve always needed more protein than a few handfuls of spinach provides to get me through a morning. And fat is one of the best slow burning nutrients. It feeds our brain which is over 60% fat, so we need healthy fat for our brain to function optimally. 


I leave you now to go make this. Every ingredient has been carefully selected. One for taste (it’s always about good flava) and two for optimal nourishment. So make it as is before you add your own spin on it.


I’d love to know how you feel about adding fat and protein to your smoothie. Do you notice a difference when you go without and when you add them in? Share with me in the comments below.   


Energy Boosting Smoothie

serves 1 (approx 32 oz)

2 1/2 cups spinach (lightly packed) or 2 large handfuls

1 apple, cored and quartered

1/4 avocado

3/4 cup mango slices, frozen

1 cup nut or seed milk

1 cup water

1 scoop (about 1/4 cup) plant-based unflavoured protein powder (Sunwarrior is my go-to)

1-inch knob ginger, peeled

1/2 Tbsp chia seeds


How to:

  • Add all ingredients to high-powered blender, blending on high until smooth (about 2 minutes)
  • Pour into a glass jar and enjoy 

A Superstar Spice For Good Health

Superstar Spice For Good Health

So what is it, you ask?


Turmeric! I love turmeric.


Not because it can stain my fingers a bright orange for days or (even better) my clothes if I'm too lazy to throw on an apron. I love it because it's kinda like a superstar. This may sound far fetched but it's really true.


You may or may not have heard of turmeric before. Either way, it's okay. Turmeric has been around for close to ever. One of turmeric's more common uses is as a culinary spice in Indian cuisine. It's what gives that super pigmented yellow colour to dishes like curries and dals.


What makes turmeric a superstar spice for good health is its amazing ability to reduce inflammation, along with its incredible antioxidant properties.


We all have some level of inflammation. The amount each of us has varies from person to person. Some of the biggest contributors to inflammation are our lifestyle, how we manage stress and our diet. Each of these affects (either positively or negatively) our inflammation levels. 


Inflammation affects every single cell in our body. When levels become to high for our body to manage, we see changes in our health and challenges start to show up. It can be something digestive, cardiovascular, circulatory, joint related, and the list goes on. Inflammation increases even when something acute like a cold or flu comes along.


The less inflamed our body is the better it is for our health. Inflammation is the breeding ground for every chronic illness and disease.


So when we can keep our levels at a minimum by reducing inflammation, we see benefits. Less aches and pains. Getting out of bed isn't so burdensome. Going about our daily routine is easier as our body is able to focus on functioning well instead of managing mass amounts of inflammation.


So what is turmeric anyways? Can something with a funny name be that good for you?


It's the most anti-inflammatory spice that's available in your diet. You can buy it fresh or as a powder. It's most often easier to find it in powder form. In addition to it being an anti-inflammatory power house, it also has high amounts of antioxidants.  


Antioxidants are crucial to good health.  They help prevent damage to our cells from the stresses of everyday life that you and I are exposed to. Damage to our cells affects our DNA. This creates an opportunity for disease to seep in.


The active component of turmeric is curcumin. Curcumin is what gives turmeric its antioxidant and anti-inflammatory celeb like status. 


This recipe I'm sharing today is a turmeric tonic or elixir of sorts. When I put this recipe together I kept two things in mind. One, I wanted it to taste good. Great taste is always my main goal. Two, I wanted it to be health building. I'd be so happy if you'd give this a try. As it's an elixir, every ingredient in this recipe serves a purpose in promoting good health.


For instance, I've included black pepper, as it's like a partner in crime to curcumin. Black pepper has a component called piperine. Piperine improves the bioavailability and absorption of curcumin. In some studies by as much as 2000%. Awesome, right?! Be sure to keep this little nugget of info in mind when you're experimenting with turmeric in your savoury dishes. If you plan on using turmeric, include black pepper. 


Creamy Turmeric Tonic

Serves 2


1 1/2 cups nut milk (I used cashew milk)

1/2 Tbsp turmeric powder

1 Tbsp raw honey

1 tsp lemon juice, freshly squeezed (or juice of approx. 1/4 of a lemon)

1/2 tsp cinnamon powder

1/4 tsp Himalayan salt

1/8 tsp black pepper (a really good pinch)

1-inch knob of ginger, skin removed

3 ice cubes


How to:

  • Place everything in a high powered blender. Blend until smooth.
  • Enjoy! Will keep for up to two days in an airtight container in the fridge. 

Option: If this is something that's normally part of your diet, feel free to blend in 1 tsp. of citrus flavoured Omega-3 fish oil. This adds to the incredible anti-inflammatory benefits without changing the flavour. 


I hope you enjoy this as much as I do. Now, what's one of your favourite superstar spices? I'd love to hear from you in the comments below.



Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers. Planta Medica. Shoba, G, Joy D, Joseph, T et al. 1998 May; 64 (4) 353-356