photo credit: Caju Gomes
An Interview with a Certified Health Coach
I had the privilege of interviewing Becky Blixrud, an old camp colleague and friend, about healthy eating. Having a healthy, well-balanced diet can help with frontal lobe enhancement and can optimize one’s mental health. Let me introduce her:
Becky Blixrud is the owner of Blixrud Health Coaching and a Certified Integrative Nutrition Health Coach. She believes having an energized, confident body and mind are achievable for everyone! While Becky promotes a plant-based style of eating, she works with everyone, regardless of their current dietary choices and relationship with food.
I asked Becky if we could specifically talk about a diet that promotes more energy, something I’m in need of these days chasing two kids while caring for a baby. She was so excited to share…
Q. What are some foods that can kick start your day with some much-needed energy?
A. Women tend to feel best when they eat a breakfast that is high in protein and low in sugar. We want to keep our blood sugar levels as stable as possible because spikes and crashes in blood sugar lead to fatigue, irritability and wild sugar cravings… and nobody wants that! Including healthy fat in your breakfast can help you feel satisfied and energetic longer into the day. Good sources of healthy fats can include nuts (walnuts, cashews, almonds), seeds (flax, chia and hemp), avocado, nut butters. Sometimes we forget that veggies can be eaten at breakfast too!
Ideas to Try:
Skip the cereal and go for a bowl of oatmeal with chopped nuts, ground flax seed, raisins and unsweetened non-dairy milk.
Choose whole-grain toast with avocados and tomato.
Whip up a smoothie with a mix of ingredients like banana, spinach/kale, berries, hemp seeds, chia seeds, pea protein powder (not sweetened with sugar), cashews, and unsweetened almond milk.
Scramble tofu with greens, mushrooms, peppers and a bunch of seasonings for a plant-based omelette option. (This is a great make-ahead meal!)
Prep overnight oat cups for a quick on-the-go breakfast.
Q. What would you suggest eating more of to boost overall energy and fight fatigue?
A. Look for real food (whole foods that aren’t processed; food that came from a farm, not a factory). Food that is dark green, red or blue. Beetroot and beet tops are super high in iron. Blueberries, blackberries, raspberries and all dark leafy greens will help provide nutrients to replenish and nourish our bodies.
Foods rich in omega-3 fatty acids are also great for boosting energy, because they help our brain function and help produce hormones in the correct doses. Hemp seed, flax seed, chia seed, pumpkin seeds, avocados, and walnuts are all great ways to get omega-3s.
Q. Any foods to avoid?
A. Anything high in refined sugar or foods that cause insulin spikes and crashes. Soda, cereal, conventional chocolate bars, juice and sweet coffee drinks feel so good to consume because we get a short-term sugar buzz… but the crash afterwards wreaks havoc on our bodies and hormones. No-calorie sweeteners such as aspartame cause insulin spikes and crashes as well so they should be avoided too. Stevia can be used in small doses to sweeten tea/coffee, as it is plant-derived and doesn’t cause insulin spikes. It is still a processed sweetener so I don’t recommend consuming large amounts of it!
In general, processed foods and fast foods deplete our energy because they don’t contain much in the way of useful nutrients.
Q. What “must-have” ingredients would you keep on hand in your home to help make healthier lifestyle choices?
A. There are a few staples I find super handy and versatile. Good go-to foods when you get a craving for a treat!
Peanut butter (can be eaten with celery, apples, bananas, crackers, cookies, dark chocolate or can even be put in smoothies)
Non-Dairy Dark chocolate (look for one that’s lower in sugar)
4-5 Frozen Bananas (to make into Nice Cream, muffins, banana bread, or in smoothies)
Bag of frozen spinach (throw into soups, smoothies, stir-fries, curries or pasta sauce with minimal effort)
Walnuts, cashews and almonds (great for snacking, throwing on salads, roasting for a snack or adding to a smoothie)
Chia seeds for a boost of healthy fat and fibre (make overnight oats, chia pudding, add to smoothies or add to chili)
Frozen berries (quick snack, smoothies, throw in baking or on oatmeal)
Q. Other than food, what other remedies might help someone boost their energy?
A. Fresh air and sunshine are two of the top ways to boost energy! We need Vitamin D to produce proper amounts of hormones, so getting Vitamin D naturally is ideal. Supplementing can also help but we always want to talk to a doctor or pharmacist if pregnant or breastfeeding before taking anything in concentrated/extracted form.
Staying hydrated can be tricky when we’re busy, but dehydration leads to fatigue and low mental clarity. Fill a big pitcher of water at the beginning of the day to visually see how much you’re drinking throughout the day. Herbal teas can help hydrate as well.
Q. Do you advocate for a plant-based diet or do you advise some dairy?
A. A well-rounded plant-based diet means a person is getting a wide variety of nutrition - including protein. I encourage everyone to shift their eating towards a plant-based diet, and while they are en route, to pay very close attention to the quality of animal products they are consuming. In general, I encourage everyone to have a “plant-focused diet”, and boost their plant intake (veggies, fruits, legumes, whole-grains) and make some simple swaps to reduce overall animal-product intake.
I encourage people to add in lentils, beans and whole-food sources of protein. Once boosting plant intake and decreasing or eliminating animal proteins, usually people experience a boost in energy!
There is a huge percentage of the population that is lactose-intolerant or have some allergy to dairy but don’t realize it because they’ve been consuming dairy their entire lives. Brain fog, IBS, skin issues, lung and sinus issues are often caused by an undiagnosed dairy intolerance. Unfortunately, these health issues often cause our energy to plummet as well. Dairy products are extremely high in sugar and can be a significant contributor to daily insulin spikes and crashes.
Some people enjoy dairy and find it very difficult to cut out of their diet. I advise experimenting with a couple ingredient swaps for 1-2 months and see if there is a noticeable difference in your energy and overall health.
Ideas to Try:
swapping in unsweetened coconut yogurt instead of flavoured dairy yogurts
swapping in unsweetened almond/oat/soy milk instead of regular milk
making creamy salad dressings from scratch with avocado as a base instead of ranch dressing
making ice cream from frozen bananas - recipe available here!
Q. I’m overwhelmed with this health information that I’m “supposed” to be doing. Where do I begin?
With so many fad diets and trendy health products, it can be difficult to know what’s right and what’s wrong. I like to keep my health philosophy simple - If it came a from a farm, it’s probably good to eat! Remember to “eat the rainbow” and get as many colours on to your plate in a week as possible. You don’t need to be perfect to make incredible progress.
Plant-based eating takes a bit more planning and prep work but it doesn’t mean you can’t make little changes that make a big difference.
Quick Tip! Pick one fruit or veggie you don’t need to do anything but wash, chop (cucumbers, bananas, apples, celery) and eat without much effort. Keep it simple!
Start with snacks - instead of cheese and crackers, choose veggies and hummus. Instead of packaged granola bars, choose celery with peanut butter. Snacking can be a fun way to introduce lots of fresh fruits and veggies with minimal effort.
It’s okay to keep it simple!
Cheers to your health and happiness!
Xo, Becky
Thanks for the tips Becky!
Becky Blixrud is the owner of Blixrud Health Coaching and a Certified Integrative Nutrition Health Coach.
Her 7 Keys to Nourishment Program gives women the tools to nourish their individual bodies for energy, strength and joy. Becky loves working 1 on 1 with clients as well as teaching community and corporate workshops. She is based in British Columbia, Canada but loves to work with both Canadians and Americans.
For years Becky struggled with digestive issues, food sensitivities, and challenges around anxiety and stress. Through a series of modifications to what she eats and lifestyle, she's made great progress in how she feels, both physically and mentally. Becky learned that achieving a healthy body and mind does not have to be complicated and starts with “eating the rainbow”!
If you’re interested in more health coaching info or want to try a Complimentary Coaching Session, find her here at blixrudhealthcoaching.com
Subscribe to the NOURISH Community Newsletter to learn about upcoming workshops and offerings by emailing becky.blixrud@gmail.com
p.c. Caju Gomes