Natural ways to beat afternoon slumps

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Sharing some of my tips for beating afternoon slumps and making it through the day with full energy! Of course, this is not medical advice. If you struggle with low energy, talk to your doctor. If you’re ready for a boost of energy, join us for our Community Detox starting September 11. You can order your kit here with the code FITNESSISTA10 and join our private Facebook group here. 

Hi hi! How are you? How was the weekend? We had the best time in San Diego – I’ll share some pics and adventures in Friday Faves!- and are back in Tucson, ready to tackle the rest of this nice short week. I hope your morning is going well so far!

In today’s post, I wanted to chat a bit about afternoon slumps + some of my tips if you feel a dip in energy mid-afternoon. As always, if you’re feeling unusually tired or not feeling well, reach out to your health care provider.

10 natural ways to beat afternoon slumps

You’re chugging along through your day, checking off tasks and conquering challenges, when suddenly, it hits you – the dreaded afternoon slump. That familiar wave of fatigue washes over you, and your once-productive self seems to have hit a brick wall. But fear not! Before you reach for that extra cup of coffee or a sugary pick-me-up, let’s explore some natural and effective ways to beat those afternoon blues and recharge your energy levels.

1. Power Up with Protein-Packed Snacks:

When the clock strikes 3 PM, it’s easy to succumb to the temptation of sugary snacks. Instead, opt for protein-rich options like a handful of almonds, Greek yogurt, or hummus with carrot sticks. Protein helps stabilize blood sugar levels, keeping your energy steady and preventing those sharp energy crashes.

2. Hydration is Key:

Dehydration can lead to feelings of sluggishness. Keep a water bottle at your desk and sip throughout the day. Add a splash of lemon for a refreshing twist that can invigorate your senses and provide a natural boost.

3. Take a Breath of Fresh Air:

A brisk walk outside or even a few minutes of deep breathing can do wonders for your energy levels. Fresh air and movement stimulate circulation, increase oxygen intake, and help clear your mind – a perfect recipe for renewed focus and vitality.

4. Embrace the Power Nap:

A short power nap (around 20-30 minutes) can be a game-changer. It’s enough time to recharge your batteries without entering a deep sleep cycle, helping you wake up feeling refreshed and ready to tackle the rest of your day.

5. Energize with Essential Oils:

Certain essential oils, like peppermint and citrus blends, are known for their invigorating properties. Dab a drop or two on your wrists with a carrier oil (like jojoba or cocon

Old Fashioned Potato Soup

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This Old Fashioned Potato Soup is a journey back to grandma’s kitchen where hearty food is made with common ingredients, and every bite tells a story.

a horizontally aligned photo of a cup of potato soup with a metal spoon in it, over a wooden tabletop with a grey and white checkered tea towel visible in the background.

Old Fashioned Potato Soup

This recipe for old fashioned potato soup takes me right back to my childhood. My mom often made this “milk and potatoes only” soup on Sunday nights. Eating potato soup after church is a tradition that all of my siblings remember.

I give my mom a lot of grace for what I remember of her kitchen, because I know she had a lot more hungry kids than budget. We kids still get a laugh over how she would multiply this soup for extra mouths by just adding water and milk.

4 Ingredient Potato Soup

There is one thing I do differently from my mom when it comes to making “her” potato soup. I like to add just a little bit of butter at the end. It boosts the flavor and adds a richness that can’t be beaten.

The inclusion of butter makes this recipe a 4 ingredient potato soup. To expand it to a 5 ingredient potato soup, it can also be made with either chicken broth or vegetable broth, which deepens the flavor nicely.

A bowl of potato soup on a wooden tabletop with a grey and white tea towel.

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The Most Luscious Pear Crisp Recipe

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The Most Luscious Pear Crisp Recipe

a photo of a bowl of pear crisp with juicy tender pears, topped with crunchy oat topping and two scoops of vanilla ice cream on the side.

Warm gently spiced pears topped with a crunchy buttery oat topping, this pear crisp recipe is my new favorite way to fruit crisp!

Whenever I run into our readers at grocery stores or even at event bathrooms, haha, I often get asked what my favorite recipe is.

I don’t have an answer.

It depends on my mood and the time of year and life to be honest. If life is feeling heavy or stressful versus fun and alive then I’ll probably give you a different answer. However, 9/10 times a fruit crisp is one of my absolute, cannot resist, please-scoop-me-more favorites. I am especially loving the delicate sweetness of pears under a pile of crunchy, chewy, cinnamon-y goodness that is a crisp.

There’s something forever about a crisp recipe.

It never goes out of style.

It is good with and without ice cream.

It’s craved from fall (apple crisp) through summer (marionberry crisp or peach crisp). An all year dessert that will always make you feel at home, my home. Where Mom is lifting the lid off a dutch oven with steam billowing out as we all sit anxiously in our tents waiting for the ultimate camping moment, dessert under the stars.

So, let’s make our houses smell amazing, remember yesterdays full of safety and happiness and savor every single bite together.

The BEST Triple Decker Club Sandwich

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The BEST Triple Decker Club Sandwich

The BEST Triple Decker Club Sandwich

So you think you love club sandwiches, do you? You don’t know good until you’ve had the BEST Triple Decker Club Sandwich.

What makes this club sandwich recipe the BEST you might ask? Well, a few things! Starting with the dreamy garlic basil mayo that we spread on the bread. Yowza!

We have a few more tips down below for making your club sammie the BEST including an unexpected sandwich topping that sends this sandwich through the roof!

Recommended Equipment

  • Tomato Knife: worth every penny for cutting tomatoes with ease
  • Mandolin: for slicing the apple extra thin (yes, apple! keep reading…)

Before You Begin…

Quickly make that delicious garlic basil mayo so it has a little time to sit and meld flavors. It comes together easily and adds an incredible burst of flavor to the sandwich.

What is a Club Sandwich?

A club sandwich, also called a clubhouse sandwich, is a sandwich of bread (occasionally toasted), sliced cooked poultry, or fried bacon, lettuce, tomato, mayonnaise, cheese and usually three slices of bread.

It is often cut into quarters or halves and held together by cocktail sticks.

What Goes in a Club Sandwich?

As with most sandwiches, club sandwiches can be customized to your liking, but generally club sandwiches have turkey, bacon, lettuce, tomato, mayo and cheese. We are leveling up the traditional club sandwich with this recipe though with a few more toppings. Here is what you will need:

  • Bread: a high quality white bread or multigrain bread
  • Mayonnaise: any brand works great
  • Green Leaf Lettuce: you could also use romaine
  • Tomato: hothouse, vine ripe, or heirloom tomatoes are preferred
  • Deli Roasted Turkey: take the time to stop at the meat counter and get some of the good turkey
  • Deli Ham: you can get smoked ham, black forest ham or honey ham…whichever you prefer
  • Granny Smith Apple: Trust me on this one! It adds a pop of sweetness and tang. So good!
  • Smoked Cheddar Cheese: we always buy Tillamook but you can buy any good high quality brand of cheese
  • Applewood Smoked Bacon: or you can buy brown sugar bacon and cook it until it’s nice and crispy
  • Avocado: adds creaminess and just yumminess
  • Salt and Pepper: add a little to the tomato slices and/or the avocado

Garlic Basil Mayo

  • Mayonnaise: whatever your favorite brand is
  • Basil: must be fresh
  • Garlic: you can just throw the clove in whole
  • Lemon: fresh lemon zest

The measurements and details for all the ingredients can be found in the recipe card at the end of this post. You can also save or print the recipe th

The Little Things Newsletter #380 – Life, laughter, and lots of great food!

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Welcome to the weekend, my friends! Is it even possible for me to go a whole week without commenting on the gorgeous, amazing, spectacular Ohio weather? I love our glorious chilly mornings so much right now. (I’m choosing to ignore the fact we’re supposed to be back in the 90s for a few days next week.) I just wanted to let you know I’m still in love with my little corner of the world.

ON THE BLOGS this week: Loaded with robust garlic, zesty lemon, and a kick of red pepper flakes, this Garlic Butter Sauce (a.k.a. Cowboy Butter Sauce) transforms any vegetable into something crave-worthy.

Melted Parmesan cheese, fresh garlic, and tender chicken are twirled with fettuccine noodles in this creamy Garlic Parmesan Chicken Pasta.

Packed with bold, tangy flavor and just a hint of heat, this BBQ Cauliflower is sure to be the star of your next meal. (I’ve made this for lunch twice in the past couple of weeks. I can’t get enough of this saucy cauliflower!)

With a perfect blend of tender pasta, creamy dressing, and a medley of fresh vegetables, this Old Fashioned Macaroni Salad is bursting with flavor.

Every bite of this Shrimp Zucchini Stir Fry is pure shrimp-loving heaven – and you can make it start to finish in under 15 minutes! Garlic butter shrimp is one of my top 5 favorite foods. So naturally, when I had the idea to pair some shrimp with perfectly tender-crisp zucchini and toss it in a mouthwatering lemon garlic butter sauce, that had to happen immediately.

Rich and buttery pecans are outstanding in these fluffy buttermilk Pecan Pancakes. Breakfast for dinner has never sounded better!

Praline Pecans are a Southern delight blending velvety caramel and crisp pecans. Born from sugar, butter, and cream alchemy, they offer a harmonious contrast of textures. These treats encapsulate the essence of the South’s flavors, perfect alone or enhancing desserts with their irresistible charm.

Creamy, vanilla ice cream swirled with buttery sweet salted caramel and generously sprinkled with chunks of chewy praline pecans is an old-fashioned Pralines and Cream ice cream lover’s dream come true.

What I’m CRAVING: This Udon Noodle Soup looks and sounds incredible. I really enjoy authentic-tasting Asian-inspired dishes that can be made at home, and this recipe lo