Energy Boosters + A Delicious Snack

07 Nov Posted by boldr in

Megan here, boldr’s Resident Nutritionist! Here are my top tips for staying energized so that you can complete that “to-do” list and also feel ready to rock with your boldr trainer!



When we wake up in the morning, we are dehydrated. Our body has been using water overnight to cleanse and restore our bodies so that we are ready for a new day. If we hit it with a coffee first thing, we are only further dehydrating ourselves and giving our liver extra work to do. You’ll get that classic short-term boost, followed by an afternoon slump. 

A tall glass of water with lemon will rehydrate, provide electrolytes and a wide array of minerals that will fuel your body’s energy-making processes all day long! Plus, the acidity of the lemon will kick-start your digestive system to help you take down that breakfast of champions and absorb all of its nutrition!


This is a two in one tip! Instead of a morning coffee, I recommend a morning matcha. Green tea contains particularly potent antioxidants called catechins, which are extremely anti-inflammatory. It also gives you a boost of caffeine, without the jitters. It contains the amino acid L-theanine, which helps to keep you calm and focused, counteracting caffeine’s affect on cortisol and boosting your mood! Additionally, green tea contains tannins and polyphenols that help to regulate insulin sensitivity, helping your body maintain a steady uptake of glucose to burn for steady, sustainable energy.

Want to double down on that brain power? Add some MCT oil to your morning brew! MCT stands for medium chain triglycerides. This type of fatty acid has been show to help your body burn fat for energy! Other fats, like olive oil, contain longer chain fatty acids which require a 26-step process to be broken down for energy. These fats only need 3! That’s a quick boost! Plus, studies suggest that your brain actually works more efficiently when using fat for fuel.   


Chia seeds are known as the runner’s food because of their ability to improve energy and endurance. They are an incredibly potent source of protein, fiber and anti-inflammatory omega-3 fatty acids!

Mix this superfood with coconut milk to make a powerhouse breakfast pudding or simply sprinkle the little guys on a salad! 

If you simply MUST have your morning OJ (too much sugar for me to recommend), definitely add some chia seeds. The additional fiber will slow the absorption of the sugar into your bloodstream, helping to prevent a spike! 


We all know we should eat our greens, but sometimes we just need a reminder as to just how important this step is! 

Leafy greens like spinach, kale and collard greens are loaded with chlorophyll, which naturally reduces acidity in the body and boosts energy. They’re also packed with magnesium, a key electrolyte that is integral for cellular function, muscle growth & function and all of our energy production processes! 

Get more greens by throwing them in your morning smoothie, mowing down on a salad at lunch time or even starting to use large leaves, like collard greens, as your wrap instead of refined grains! That’s a win on so many levels! 


Sea vegetables are underutilized nutrient superstars! They provide the raw minerals for needed for healthy mitochondria (the powerhouse of your cells!) and nourishing the nervous system so that you can be bursting with energy without getting jittery or anxious. They work by providing high concentrations of harder-to-find minerals such as selenium and iodine, as well as magnesium. Sea vegetables have about 10x the concentration of magnesium compared to most other vegetables. As a bonus, they have also been found to have antibacterial, antioxidant and immune boosting properties! 

Aside from grabbing your favourite sushi roll, you can get seaweed in your diet by sprinkling flakes on salads and into stir frys. You can also made your own homemade nori chips! Check out this recipe!


This recipe gives you that satisfying crunch of any tasty chip, with much more nutrition! It’s a fun way to sneak sea vegetables into your diet for all of it’s energy boosting power! Play with the seasoning as you please and  enjoy! 



  • 4 nori sheets
  • 2 tbsp olive oil
  • ¼ tsp sea salt
  • ¼ tsp garlic salt
  • 1 tbsp tamari


  • Cut nori sheets into squares – you decide the size!
  • Mix olive oil, tamari, sea salt & garlic in a small mixing bowl and whisk to combine
  • Drizzle dressing evenly over the cut nori slices and spread evenly over a baking sheet
  • Bake at 250 degrees for 12-15 minutes, depending on how crispy you want them.
  • Remove from oven, let them cool and crunch away!


Everyone needs to take different steps and make those changes that will work for them and their real person lives. I work with individuals to find the best way for them to achieve their best balance.

I don’t expect you to stop watching TV, go live in a treehouse and only eat spinach for a year. I expect you to be you and I will help you find your best you in your own real way for your own real life… did I say real too many times?

Until next time! xo Megan