As a wife, mom, small-business owner and fitness instructor, Kelly Ransom’s days are jam-packed with work, workouts and family responsibilities. Our sister publication, FIT Arkansas, chatted with Kelly about what she eats in a typical day — and it's not all kale and water. 

If you're looking for more nutrition tips, FIT has easy and healthy recipes from local chefs online. Read Kelly's tips below, then click here to learn about how you can make smarter diet choices today. 

5 - 7 a.m.

The first thing I do when I wake up in the morning is drink a big glass of water (I put one beside my bed every night when I go to bed). Early morning is all about hydration to wake my body up and prepare for the day.

Caffeine! I try not to drink coffee regularly, so Arbonne’s Fizz Sticks are my go-to energy source. They are made with natural ingredients, have less than a gram of sugar and give me just enough caffeine without making me feel jittery.

7 - 9 a.m.

Morning workout followed by a power protein shake. I load it up with fruits and veggies to keep my blood sugar level and keep me feeling full until early afternoon.

9 a.m. - 12 p.m.

Water, water, water!

12 - 4 p.m.

Because I am in and out of the car walking dogs for my business, Lucky Lucky Dog, I pack a lot of snacks. Small, healthy snacks throughout the day can help boost metabolism, keep our bodies fueled and help keep sugar cravings at bay.

Some of my favorite on-the-go snacks are nuts, such as almonds, pecans, sunflower seeds, cashews and walnuts; as well as organic apples and fruit/nut/seed bars like Clif organic, Larabar, RX and Kind. I pay special attention to ingredient lists and sugar levels in all packaged foods — the less of both, the better.

If I happen to be home around lunchtime, I’ll make a mixed greens salad, usually adding some fruit, nuts and goat cheese with a homemade dressing.

Water, water, water! If I need a boost of energy mid-afternoon, I’ll add another Fizz Stick.

4 - 6 p.m.

After-school snacks with my little man include apple slices with almond butter and bananas, sliced avocado with organic corn chips and hummus with veggies and olives.

6 - 8 p.m.

After my evening barre class, I love making a healthy dinner for my family. Dinner is my favorite meal, so I usually cook a variety of foods. I try to stick with lean meats, complex carbohydrates and veggies. My husband is an avid hunter, so I love that we usually have local fresh meat on hand.

Some of our healthy favorites are turkey burgers topped with guacamole and served with sweet potato fries and Brussels sprouts; grilled chicken on top of a mixed greens salad with loads of veggies; baked salmon with brown rice, asparagus and roasted bell peppers; venison spaghetti with fresh chopped vegetables and organic tomato sauce with spaghetti squash.

8 - 10 p.m.

Off to bed with a cup of hot tea. During cold and flu season, I’ll do whatever it takes to boost my immune system, so I like to add a drop of essential oil, a little lemon and a squeeze of honey.

I make sure I’ve got my big glass of water beside my bed, and it’s time for a good night’s rest to prepare my body to do it all again the next day!

Read the full feature on the FIT Arkansas website.