Natural Energy Boost

Natural Energy Boost -

A Natural Approach with Cheryl -

The most effective ways to avoid your own energy crisis are to get plenty of sleep, drink enough water, eat a wholesome, balanced diet, exercise and try your best to avoid stress.

Now, with that being said and in an attempt to be realistic in this overworked, under-hydrated, time-crunched and stressed out culture we are all trying to live in, let’s look at some easy ways to try to achieve the balance that will help us fight fatigue.


The guidelines set by the National Sleep Foundation suggest 7-9 hours of sleep per night for adults ages 18-64. Following a regular sleep cycle—same bedtime, same wake time is the best way to get in good sleep.

Avoid stressors in the hour before you go to bed, such as the news, the internet or serious discussions. Light producing electronics, even most alarm clocks emit enough light to interrupt peaceful sleep. A bath, book and quiet time to just “be” are nice ways to unwind. Keep a pad and pen by your bed to jot down the OMG thoughts like “I forgot to pay that bill” or “Remember to get a gift for Sue” will help to put your mind at ease.

Stay Hydrated with Lemon Water, Natural Energy Boost - www.cobornsblog.comStay Hydrated

We all know that we need to drink plenty of water, but truth be told, knowing and doing are two separate things. Even mild dehydration can sap your energy and cause a sense of fatigue.

Putting lemon in your water will not only make it more palatable but has an uplifting effect. It produces a clean energy that caffeinated beverages do not. and are great websites to learn more about the cleansing and energy producing effects of lemon water.

Eat a Wholesome and Balanced Diet

Eating well usually won’t happen from a bag, box or a drive through. Eat the apple rather than the apple flavored toaster pastry. Become a label reader and be aware of the ingredients in your food choices.

Choose whole grains, real whole fruits and vegetables—again, eat the potato rather than the chip—healthy fats and lean proteins. The best sources of healthy fats are vegetable oils (olive oil!) nuts, seeds and fish. Whole energy producing foods are kale, blueberries, oatmeal, and salmon just name a few.


Exercise and other Natural Energy Boosts - www.cobornsblog.comMove that body! My motto has always been “any movement is better than no movement”. Walk to your mailbox instead of driving to it. Even that can help create a lift. The American Heart Association recommends thirty minutes of moderate exercise a day, five days a week. You can even break up that thirty minutes into two or three 15 or 10 minute sessions.

Find what works for you. I have found I seem to like exercises that have a “K” in them…walking, hiking, biking and kayaking are my favorites. Even running around the backyard with the kids helps. And remember to seek your doctor’s advice before beginning any exercise program.

Avoid Stress and other Natural Energy Boosts - www.cobornsblog.comAvoid Stress

Now that’s a stressful statement. Right?! Life is full of unavoidable stress; work, bad drivers, death of a loved one, just to name a few. So wherever you can, choose your commitments carefully and wisely.

Schedule times to de-stress because often if it’s not on the calendar, something stressful will be. I met with my good friend, Michelle, to brainstorm ideas for this blog and in the process we talked and laughed—relaxation at its best! Meditation, prayer, listening to birds, being still and thankful are great ways to de-stress.

Now I know all these suggestions are probably things most of you already knew and many of you already try to do but always can’t achieve. So when time is tight and sleep and good food are eluding you, try this great energy boosting smoothie. Michelle found it on the internet for me at The TropiKale Green Smoothie is only four ingredients, quick and easy to make, tastes amazing and will give a quick, proper energy boost.

TropiKale Green Smoothie

Tropikale Green Smoothie, Natural Energy Boost -

TropiKale Green Smoothie
Serves: 2
  • ¾ Cup Almond Milk
  • 2 Medium Frozen Bananas, peeled & sliced
  • 2 Cups Fresh Pineapple Chunks
  • 2 Heaping Cups Kale
  1. Blend all the ingredients on high for 3 minutes or until smooth, adding more milk if it’s too thick.
  2. Serve and enjoy.
Makes enough for two smoothies, one for now and one for later, or to share with a friend. Store any leftover smoothie covered in the refrigerator for up to 10 hours.

Because I have just completed the most stressful and energy zapping move of my life and have no idea where my blender is, my friend Mel and her daughter Chloe tested this recipe for me. Chloe is six and will be using it for her 4H demo because she says it’s a winner!

I would like to thank Michelle, Natural Foods Manager at the Coborn’s on Cooper Avenue in St. Cloud, MN for helping me figure out this subject in a sensible way. As well as Melanie and Chloe, kitchen enthusiasts, who knew where their blender was.

Coborn’s Natural Foods Manager
Clearwater, MN

Click Here for more articles written by Cheryl
A Natural Approach with Cheryl -

Ice Cream Pumpkin Pie - Easy and Delicious Ice Cream Pumpkin - Ice Cream Pumpkin Pie recipe step by stepI’m sitting here in my kitchen planning out my Thanksgiving meal.  For 53 years my mom has served the Thanksgiving dinner but this year the circle of life has changed. My mom was born on Thanksgiving Day and she passed away from Breast Cancer a year ago on the same day. Now it is my turn to take over the family traditions and we will have all the favorite items that my mom made each year but it is also very important to me to start new family traditions with my son and my two step-children. I started going through all my recipes and I came up with a pie that is different from your standard pumpkin pie. I thought this would be a perfect start to a yearly treat. One of the items in the recipe is butter pecan ice cream and if any of you know me, you know that my husband is the Kemps man in the community. He loves his ice cream so I thought this would be perfect since my entire family goes crazy when he comes home and walks into the house with a sample of new flavors for us to try. So here is what we are going to have for dessert this year on Thanksgiving Day and hopefully many more years to come. Family, Friends & Food with Jayne!


Ice Cream Pumpkin Pie
Serves: 8
  • 1 Quart Butter Pecan Ice Cream, softened
  • 1 Pastry Shell (9-inch), baked
  • 1 Cup Canned Pumpkin
  • ½ Cup Sugar
  • ¼ tsp. Ground Cinnamon
  • ¼ tsp. Ginger
  • ¼ tsp. Nutmeg
  • 1 Cup Heavy Whipping Cream, whipped
  • ½ Cup Caramel Ice Cream Topping, optional
  • ½ Cup Chocolate Ice Cream Topping, optional
  • Additional Whipped Topping
  1. Spread ice cream into the crust; freeze for 2 hours or until firm.
  2. In a small bowl, combine the pumpkin, sugar, cinnamon, ginger and nutmeg.
  3. Fold in whipped cream.
  4. Spread over ice cream.
  5. Cover and freeze for 2 hours or until firm.
  6. Remove from the freezer 15 minutes before slicing.
  7. Drizzle with caramel and chocolate ice cream topping if desired.
  8. Dollop with whipped cream and a sprinkle of cinnamon.
This pie can be frozen for up to 2 months.

Don’t forget to Pin, Share and/or Tweet this post for your chance to WIN a year’s supply of Kemps Ice Cream! My gift to you this holiday season! One winner to be chosen Monday, December 2, 2013. Good Luck!

Win Ice Cream for a Year #iLoveKemps


Meat and Seafood Merchandiser
Coborn’s, Inc.

Click Here for more blog articles written by Jayne - Family, Friends and Food with Jayne