Beat End-of-Year Burnout and Fatigue with a Personalized Q4 Energy Plan
You’re wrapping up the numbers and strategies for the next quarter at work, but have you thought about doing the same for yourself?
As we shift from the hustle of summer into the busyness of fall, it’s the perfect time to check in on your health and well-being. With shorter days and cooler weather pushing us indoors, this season offers a chance to slow down and refocus.
If you’ve been feeling the weight of burnout or lingering fatigue, now is the time to make a change. By taking a strategic approach to your nutrition, you can fuel your energy through Q4 and start the new year feeling vibrant and ready to shine.
Enter the Q4 Energy Plan.
Think of this as your personalized blueprint for energy recovery. You’ll work with a nutritionist to review all the details—your diet, sleep, and lifestyle—to identify simple tweaks that make the biggest impact. Over a few sessions, you’ll refine the plan and receive a custom meal plan to support your progress. Together, you’ll create a personalized approach that helps you feel like yourself again, just in time for the holidays and beyond.
Click here to book an Initial Visit + Assessment and get started.
Even though everyone’s path to sustained energy is different, there are a few powerhouse nutrients we can all rely on to get that natural boost—no coffee necessary. Here are five pantry staples to keep on hand for energy that lasts:
1. Lentils
Lentils are the ultimate multitasker, loaded with protein, complex carbs, fiber, iron, potassium, and folate. These nutrients work together to support steady energy and keep your blood sugar in check. Toss them in soups, salads, vegetarian bolognese, or even blend them into dips for an easy, energizing meal.
2. Brazil Nuts
Just two Brazil nuts a day give you all the selenium you need—a key mineral for thyroid health and energy production. Plus, they support your liver’s detox pathways. Enjoy them as a snack, or blend them into a romesco sauce for a delicious way to boost your intake.
3. Kelp
Kelp is a nutritional powerhouse, packed with fiber, iodine, calcium, and Vitamin K. Iodine, in particular, supports thyroid function, which is crucial for keeping energy levels up. Try sprinkling kelp over grain bowls or adding it to homemade ramen. Just remember, a little goes a long way, and if you have hyperthyroidism, kelp might not be right for you.
4. Nutritional Yeast
Nutritional yeast isn’t just for vegans! This flavor-packed ingredient delivers a cheesy, umami hit while boosting your intake of B vitamins, essential for energy production and adrenal support. Sprinkle it on popcorn, salads, scrambled eggs, or mix it into pasta sauces for an effortless nutritional upgrade.
5. Pumpkin Seeds
A handful of pumpkin seeds adds a satisfying crunch and loads of nutrition. They’re a fantastic source of omega-3s, protein, and energy-supporting minerals like potassium, magnesium, and zinc. Toss them into salads, soups, or blend them into pesto to enjoy their benefits.
Ready to stock your pantry with energy-boosting essentials?
Click here to book an Initial Visit + Assessment and start your custom Q4 Energy Plan today.
Elisa Kosonen
Elisa Kosonen is a Registered Holistic Nutritionist™ and Certified Health Coach who helps you make realistic and sustainable nutritional changes that support your busy lifestyle. With an approach centred on energy and vitality, she empowers you to create a joyful relationship with food that aligns with your individual needs.
Looking for personalized support with your nutrition? Book a consultation today!
