Diet and Nutrition


blueberries arrow redcabbage
Not only is red cabbage a lot cheaper at this of year than blueberries, but it also gives you exactly the same immune-boosting antioxidants. It’s versatile – you can have it braised and served with a roast, or it’s great for adding extra crunch to coleslaw.


Teas and their health benefits

Portion Table

More than just your average cuppa, these are shock-full of flavonoids and other healthy goodies. Here are five types to look out for ; If you’re not sure follow these simple guidelines, you can use your own hands
or an object, which ever suits you best



Made with steamed tea leaves, its antioxidants may interfere with the growth of bladder and pancreatic cancers among others; prevent clogging of the arteries and counteract oxidative stress on the brain, which can reduce risk of neurological disorders. Black tea is abundant in antioxidants, such as flavonoids, demonstrated to prevent the oxidation of LDL cholesterol, preventing damage in both the bloodstream and at artery walls, and lowering the risk of heart disease.    PASTA OR RICE
The size of your clenched fist or a
tennis ball
The palm of your hand or a deck of cards



White tea is made from immature tea leaves
that are picked shortly before the buds have fully opened. The tea takes its name from the silver fuzz that still covers the buds, which turns white when
the tea is dried.
Made from fermented and aged leaves. Considered a black tea. It’s leaves are pressed into cakes. One animals study showed that those given pu-erh had less weight gain and reduced LDL cholesterol. In 2006, a study found that it has anti-aging and anti-cancerous properties by attacking free radicals within the body as well as actively protecting human fibroblast cells (connective tissue) from damage and deterioration. NUTS OR SEEDS
Cupped palm of your hand or a golf ball.
Your cupped hand or a computer mouse


Two forefingers or a small matchbox
Not a real tea (it’s from South African Rooibos bush), red tea is naturally decaffeinated. Like black tea, it contains flavonoids, which act as antioxidants. The main ones in red tea are aspalathin and nothofagin. One study found that aspalathin is more effective at scavenging free radicals than EGCG (found in green tea).   divider
The tip of your thumb or a dice.


Watching kids go-go-go from the time they get up until the time they go to bed, you often wish you could siphon-off some of their energy for myself. Fitness expert and life coach Michelle Cederberg offers five easy ways busy moms can boost their energy level without the coffee.

Digestible small-steps advice is achievable no matter how busy the schedule or demanding the career. Cederberg’s realistic, energy-generating tips include:

  • Dehydration is the biggest source of daytime fatigue. Replace one drink (soda, coffee, juice, etc.) with one big glass of water at least three times daily. Don’t enjoy water? Dilute your juice if you have to. Just drink more water.
  • good sleep keeps energy levels high. Spend 30 minutes before bed away from all screens. Allow your mind and body to unwind completely for a sounder rest.
  • Exercise is key. Even in small amounts. Skip the coffee run and go for a quick 10-minute walk instead; daily exercise doesn’t have to be a huge time commitment. Ten minutes a day is all it takes starting out.
  • Coffee isn’t the answer. Can’t go without a caffeine fix? Make sure you drink it up by 1 p.m.; any consumption later than that will negatively impact the quality of your sleep.
  • Create your own energy. Do something positive with your day. Help someone, reach out to a loved one with kind words, or spend time with someone you admire. Positive energy is contagious.

boostWe’re more familiar with stress, exhaustion and not exercising than we are with health, vitality and energy,” said Cederberg. “Energy is available to us at all times and I’m excited to share how everyone can access it, at any time of day.”

In her new book Energy Now! Small Steps to an Energetic Life, Michelle shares additional advice for re-fueling naturally and in small-steps. When it comes to implementing changes in my life, small steps is exactly what I need.

The book is broken-up into three main sections:

Make Up Your Mind – Like the section title implies, making a decision to change for improved energy, actually following through with this decision is key. It’s true, the whole energy issue and my many attempts to address it – eating certain foods, taking multivitamins – have never really worked or rather, I’ve given up before giving them a chance. This section has you evaluating your commitment and what hasn’t worked for you before and why.

Take Care of Your Body – This is the section I’ve been focusing on. I love how the section is subdivided based on your weaknesses, the areas that are zapping your energy, such as sleep, hydration, fitness or lack of in my case. I don’t feel overwhelmed by trying to tackle all my nemesis; I can focus on the worst one. And the small case studies and tips at the end of each piece making it easy to walk away with something that can help you right now.

Feed Your Spirit – This last section of the book I haven’t yet begun but the whole idea of attitude and emotional connection makes perfect sense when it comes to harnessing energy within yourself. I know from personal experience negativity and anger can feel draining so the opposite must have an uplifting affect.

Cederberg’s book Energy Now! Small Steps to An Energetic Life, and the above five easy ways to boost energy without caffeine, make the ability to increase my own energy level seem doable. Now to put it all to the test.



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