Recharge With A Coffee Nap

Many folks have felt the struggle of trying to make it to the finish line during the work day. Or perhaps you've needed to take a break to recharge before your evening plans. Whenever that lull hits, you can harness the power of caffeine and sleep to get a boost of energy. 

Plenty of us can attest to the benefits of coffee throughout the day to keep us focused and alert. But did you know that if you combine that caffeine kick with a quick power nap, you can be even more invigorated? This might seem like a contradiction, but if you put them together and master the timing, you can unlock a super boost.

The science says that a caffeine boost typically takes 20(ish) minutes after consumption to take effect. Power naps, which are short bouts of sleep at strategic times, have long been known to help your memory, cognitive skills, creativity, and energy level. When you put these two together they are the perfect team.

It's the old Reese's conundrum:

How to do it:

In order to take a coffee nap, simply drink your cup of coffee (or any other caffeinated beverage of choice) and then immediately take a short nap. When you wake up, you will feel incredibly refreshed and alert.

Some tips to make this technique most effective:

  • Don't overdo it on caffeine - a normal cup of coffee will do it.
  • Make sure your nap is a short 20 - 30 minute quickie
  • You may have to try it once or twice before you perfect how to do it
  • Try to wind down as you drinking the coffee

I've done this dozens of times and I can't recommend it enough. Give it try and unlock the power of coffee naps!!!

This little one gets it.

This little one gets it.

Cinnamon Roll Muffins Transformed

We love us some sweets in NOLA because...king cake! Well, we may not be able to find our favorite royal treat year round, but cinnamon rolls come in at a strong second place. This all sounds great, but those calories bring us back down to reality quickly! The packaged version of cinnamon rolls may save time and be easier, but has many ingredients in it that hike up the sugar intake more than we should ingest in one day.

Why not combine it with a muffin for easy transport in case you want to take these on the go! Let's talk whole grains and yogurt. These two ingredients are responsible for this breakfast transformation. Beat part, it only takes 30 minutes. Got y'all's attention now right!

Cinnamon Roll Muffins...transformed!

Nutritional Facts

178 Calories per serving

225 calories per serving
3g fiber per serving
15g carbs per serving


Filling & Swirl Topping
2 ripe bananas
2 Tbsp cinnamon
2 tsp coconut sugar
2 Tbsp coconut oil (melted)

2 cups oat flour
1 Tbsp baking powder
½ tsp salt
½ cup coconut sugar
½ ripe banana (mashed)
1 cup almond milk
⅓ cup applesauce

¼ cup + 2 Tbsp greek yogurt
½ tsp vanilla extract
4 tbsp stevia blended (powdered sugar)
1 Tbsp + 1 tsp almond milk


1. Preheat oven to 375°F and coat muffin pan with coconut oil.

2. Filling: (in small bowl) mash 1 banana well with a fork. Add 1 Tbsp cinnamon, 1 tsp sugar, and 1 Tbsp melted coconut oil. Stir everything together.

Topping: Puree 1 banana, 1 Tbsp cinnamon, 1 tsp sugar, and the other 1 Tbsp melted coconut oil in a blender until it's smooth. Place everything in a small zip-top bag and seal. 

Icing: combine all ingredients in a small bowl using a hand mixer. Place in another small zip-lock bag and place in the fridge.

Batter: Place coconut flour, baking powder, salt, and coconut sugar in a mixing bowl and whisk away until blended. 

In a separate bowl, mash the half banana. Add almond milk and applesauce and whisk. Place wet ingredients into dry ingredients and mix gently until blended. Spoon roughly 2 Tbsp of batter into each muffin cup. Make a small imprint in each muffin with a spoon and add 1 tsp cinnamon filling. Top muffins with remaining batter.

3. Decorate: Cut off the tip of one bottom corner of the zip lock bag containing the topping. Pipe a swirl of topping onto each muffin.

muffin 3.jpg

Bake for 20 minutes until top is mostly firm and golden. TRICK: poke a toothpick in a muffin. If it comes out clean it's done. Let cool for 10 minutes then remove muffins from pan. Remove zip lock bag of icing and cut the tip of one bottom corner off the bag. Pipe yogurt icing over muffins and thank me later!

If you have leftovers (haha) place them in the refrigerator. 

Treat Ya' Self! :)

Summer Road Trip Playlist

Summer is the best time for a road trip with family and friends. Here’s some hits that you may hear in your favorite Footprints weekly classes and events!

  1. Bad and Bougie - Migos
  2. New Man - Ed Sheeran
  3. That’s What I Like - Bruno Mars
  4. Finish Line - Chance the Rapper
  5. Formation - Beyoncé
  6. Made in the USA - Demi Lovato
  7. What Do You Mean? - Justin Bieber
  8. Foolish - Ashanti
  9. What’s Love - Ashanti
  10. Confessions - Usher
  11. Fake Love - Drake
  12. All I Ask - Adele
  13. Your Man Ain’t Me - Chris Brown
  14. New Flame - Chris Brown
  15. Chill Bill - Rob Stone
  16. Congratulations - Post Malone
  17. Survivor - Destiny’s Child
  18. Bounce Back - Big Sean
  19. No Role Models - J. Cole
  20. The Way - Kehlani

These tunes will have you jammin' on the road. Let the gif party commence!

Treat Ya' Self to some positive vibes!

Recipe - Natural Sleeping Aid

Have trouble falling asleep at night? So do I!

When I came home for Spring Break, my parents told me about this all natural sleep remedy they had tried. So I decided to give it a shot, and when I tell you it works…it works!


  1. 1 Tablespoon of coconut oil
  2. 1/2 Teaspoon of raw honey
  3. 1/8 Teaspoon of sea salt

Now mix the ingredients together in a small bowl, grab a large spoon and take it about 30 minutes before you go to bed.

This could be you

This could be you


  • Coconut oil energizes your body while you’re asleep. It keeps you full during the night
  • Honey stores the liver glycogen in the brain, which allows you to sleep comfortably through the night
  • Salt aids lowering the stress hormone

Next time you are stressed out and have trouble sleeping at night, put down the pills and try this natural remedy instead for a safe and sound rest.

Source: Healthy Food House

Ode To A Girl's Best Friend: Pet Talk

It’s 3:30pm on a Sunday afternoon. I haven’t been home in 3 weeks and the only thing on my mind is “did I just fail that accounting exams?” I finally pull up to my house, grab my bags and walk inside. To my surprise, I am attacked at the door by 8 pounds of golden fluffiness. At that moment, all my worries went away and I was just happy to be home.

My family got my Toy Poodle, Prince two years ago. He's the sweetest, most energetic, intelligent creature that I've ever known, and I couldn't picture my life without him. He loves cars and always wants to go on an adventure around the city.

At Footprints, we stress the importance of mental, physical and emotional health.

Look at that face!

Look at that face!

Benefits Of Having A Pet

1. Lowers blood pressure

2. Lessens anxiety

3. Boosts your metabolism

4. Teaches compassion

5. Weight control

Never a dull moment with this one.

Never a dull moment with this one.

Whether you have a dog, cat, spider, bunny, turtle, or snake, sharing a bond with another special creature is the best way to live your life. Pets are loyal, listeners, and ready to play whenever you are. They give unconditional love and the feeling is priceless. Like I said, I couldn't picture life without Prince and I always remember “A true friend leaves paw prints on your heart.”

If you've wanted to add a furry friend to your family please consider adopting from our amazing non-profit organizations and shelters in New Orleans. #AdoptDontShop