How to become confident in your body
WITHOUT wasting time obsessing over food! 

Healthy Snacks: How To Build An Energy-Boosting Snack!

Healthy Snacks: How To Build An Energy-Boosting Snack!

Healthy snacks are the topic of today’s show. We are shifting into the nutrition science piece of the Empowered Eating puzzle. This is where the practical tools come in. Mindset first, then tactics my friends! This entire week I will be dropping mini-episodes with tactical nutrition tips. As for today- we are talking about the snack attack!

Should we be snacking?

How often?

And on what?

Your life will be better after you tackle this one… because those who snack are less hungry. And the world needs fewer hungry people. Let’s break this down!

Should we be snacking? YES! The eat-digest-reset cycle takes about 2-4 hours. So if you are hungry every 2-4 hours later… Congrats! You are doing it right! You ate an adequate amount that allowed you to fuel your body, digest the food, and your body is now ready for the next one!

This answers the next question: How often should we eat? The secret here lies in how close you pay attention to your biofeedback. Tuning into your hunger can guide you on your appropriate time interval at which you need to eat! If you have more than 4 hours between meals, plan to have a snack. This will keep your energy up, prevent extreme hunger which typically leads to overeating, and overall allow you to feel better!

woman eating some healthy snacks

What should we be snacking on?

When you are building a snack there are two things you will need:

#1 Some form of carbohydrate

Be it from fruit, veggie, grain, this is the energy piece of your snack. You will want to adjust the type of carbohydrate you choose depending on your day. Are you going to work out later? Grab a starchy carbohydrate! Is this a mid-day snack while sitting at work? Aim for higher fiber carbs from fruits and veggies. Are you tired and looking for a boost? Incorporate high antioxidant carbs with lots of b-vitamins from foods like sweet potatoes or berries.

#2 Some form of protein

The second piece of your perfect snack puzzle is including some form of protein with a goal of 10-20 grams. This is an adequate amount to keep your energy high, replenish your protein pool, and keep your muscle repair process turned on all day long.

When you build a snack you really need both these pieces. For example, have you ever eaten just an apple and felt more hungry after eating it? That is because you were missing the protein piece. Try this snack again but add a cheese stick and you will find your energy lasts quite a bit longer!


My favorite snacks are:

  1. 1 oz beef jerky with an apple
  2. 1 cup of unshelled or 2 cups of shelled edamame with a cup of coffee
  3. Polar Joe Protein Powder (don’t forget to enter “FUELHERAWESOME” for a discount at checkout.
  4. Greek yogurt with berries
  5. Dried apricots and pistachios— this one also boosts your potassium!!


Let me know what you come up with! Happy snack-attacking friends! Be sure you tune in every morning this week for mini episodes on Empowered Eating!  And if you are ready for more there are 3 ways I can support you:

1) 1:1 Coaching

2) Food Foundations, a self-paced e-course. If you want to learn more about my methods check out my free workshop and additional info at

3) Next Level Nutrition LIVE Group Coaching Mastermind! Next Level Nutrition kicks off in a couple of weeks so snag your spot today! This is a 10-week program where we use the Empowered Eating model to build our nutrition skills with accountability.

It is going to be an incredible year sisters! And I can’t wait to cheer you on.


Cheers, and happy eating!

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What About Second Breakfast? 3 Reasons Why You Need It and How To Get The Most Out Of It!

What About Second Breakfast? 3 Reasons Why You Need It and How To Get The Most Out Of It!

In the words of Lord of The Rings’ Hobbit, Pippin:  

“What about second breakfast?”

Mornings are busy. And if we are lucky to get a balanced breakfast, we are typically hungry by 9:30 or 10AM. Based on biofeedback and nutrition science, I believe Pippin was on to something. 

second breakfast healthy snacks

Second breakfast is a great way to boost your energy! Today I am breaking down 3 reasons second breakfast is worth adding to your routine.

1. Eating a second breakfast is in alignment with biofeedback.

It takes about 2-4 hours for your body to process a meal and snack and be ready for the next one. In other words, if you eat breakfast at 7:30, and then you are hungry again between 9:30-11:30, congrats! You did it right and it is time for a snack… aka second breakfast!

2. It prevents you from overeating at lunch.

How many of you skip breakfast, or try to keep breakfast small, in an effort to “save” your calories for later? I see so many of my clients do this. In my pre-dietitian days, I use to do this as well! Now I see the science behind having solid nutrition in the mornings and I want you to feel the benefits too! Adding in a balanced breakfast and a protein-based snack mid-morning creates beautiful blood sugar curves throughout your morning.

This keeps your cortisol in an optimal place, allows your brain to focus on the tasks at hand, and keeps you from getting hungry before noon! What isn’t to love here? Most people who “save” calories end up overeating at the next meal. I am a big believer that doing so sets us up to overeat or binge. We do our body (and our brain) a favor when we fuel consistently throughout the day.

3. It is a way to get in an extra dose of protein and color.

This is the part where I clarify that when I say second breakfast I am not talking about a pumpkin spice latte and a donut (although every once in a while that is a nice treat)! If we are thinking of using this eating opportunity as a means to nutritiously enhance our day, boost our energy, and fuel our awesome… providing the body with protein and natural color would be the best combo!

Most women don’t eat adequate protein. Therefore, adding in a mid-morning snack give you an opportunity to add in another dose of protein.  This could mean the difference from taking you from eating 75% of your total protein needs to 100%!

Tune in for my favorite GO-TO second breakfast ideas!

For more on how to build your second breakfast into your fuel plan, start with Food Foundations. Here you will get the groundwork taken care of so you can listen and learn from your own biofeedback and get set up with your individualized fuel plan. I can’t wait for ya’ll to feel the energy bump when you experience the benefits of a second breakfast. For all the ladies out there squeezing more into your day than what feels possible, you need all the energy you can get.

Instead of wasting that precious energy on stressing over food— what if you invested a bit of time into your body and health? Instead of the quick fix found in every fad diet out there— what if instead, you learned about your own body and how it connects with food? Food Foundations is your all-encompassing, self-paced course to create your own, customized plan.  I can’t wait to see how you will make more happen in your day with an energy-boosting fuel… and in today’s case… second breakfast.

    Cheers, and happy eating! 

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    “I Don’t Know If I Am Hungry (OR FULL)!!” How To Use Biofeedback To Choose The Right Diet For You!

    “I Don’t Know If I Am Hungry (OR FULL)!!” How To Use Biofeedback To Choose The Right Diet For You!

    How many of you don’t know when you are full? Maybe you don’t feel hungry? Or perhaps you are hungry ALL the time?

    The world of biofeedback is invaluable. When we know what to look for and how to interpret the data, it helps us become empowered eaters! In today’s episode, we are breaking down the details of biofeedback and how to use it to identify the right dietary changes for you. Because just like health is personal, so is your nutrition… and there is nothing better to guide your changes than your own body.

    To help you with this process I am SUPER excited to announce a FLASH SALE on Food Foundations! Enter “SUMMERSTEAL” through June 30th for $100 off!

    Wishing you all a fabulous end of the month!

    Cheers, and happy eating!