Notice there is no alarm buzzing here. That’s because you just fell asleep at your desk… at 2:45p.m.

As many employers will point out, sleeping at your desk is not a benefit you receive for doing good work the other seven hours of your workday.

One very important way to kick the sleep tendency is with what you eat/drink. Foods with loads of sugar, little to no fiber or nutrients and that are highly processed (white bread, donuts, candy bars) are not considered ‘good fuel’ for keeping you energized the rest of the day. Foods like that are glycemic index (GI) nightmares. Any food that sends your blood sugar through the roof then crashing in a few hours is going to send your forehead straight to your desk for an afternoon siesta.

Strategies for Avoiding the Mid-Day Slump:

1.  Get more sleep at night.

Lack of sleep has a negative effect on your decision-making processes, which are critical skills in your daily life work life, and could really affect your food choices! According to the National Commission of Sleep Disorders Research (NCSDR), $15.9 million a year is spent in direct correlation to sleep deprivation, sleep disorders and sleepiness. To keep this number on the lower scale of insanity, our circadian rhythms – patterns of behavior that follow a (approximately) 24-hour cycle – tell us when to sleep. These rhythms can be influenced by factors such as jet lag or working long hours without sleep. Keeping regular hours of sleep and work helps insure that performance in our working hours and sleep are both the best they can be.

2.  Start your attack on mid-day exhaustion with breakfast.

Eat whole foods rich in fiber and protein (ie: oatmeal, nuts, and fruit). These foods will keep your body going until lunch. Also, for some people, exercise is a great way to get going in the morning; some feel sluggish all day without it! Just be sure to fuel properly afterwards to get the most benefit from the workout.

 3.  Pay attention to your beverages (coffee consumption).

Rather than drinking two cups in the morning, try to drink a cup and a half slowly throughout the day. Caffeine and coffee can be difficult to manipulate in your morning routine, so try several ways to see which keeps you feeling awake and alert. Do you feel best with one cup at breakfast and one at lunch? Perhaps one cup first thing and slowly nursing another throughout the day would prevent crashing and burning when the caffeine wears off. Try to avoid increasing your intake and experiment with the times you consume caffeine. And even better… reach for a spot of tea!

4.  At lunch, balance your plate.

Vegetables – either raw or cooked, a little unsaturated fat for satiety and taste (avocado, nuts, olive oil, etc.) and choose a complex carbohydrate option, and of course your protein fix (beans and nuts are also great additives or sides). These items have several attributes in common: they are low in sugar, are whole foods and have nutrients designed to fill you up and keep you full.

If you still fear the 2-3 p.m. slump, try some of these snacks for a boost (use portion control for a snack and not a meal):

-Mixed nuts (unsalted)

-Greek yogurt (plain), and add a dash of cinnamon

-Crunchy raw vegetables (snap peas, carrots, radish, cucumber)

-Kale Chips

-Leftover lunch*

*This might seem slightly strange, but save a quarter of your lunch foods in the refrigerator or put them out of sight. When a nap tempts you, and you still feel hungry..nibble on the leftovers. This way, you’re getting the full nutrients of your lunch and you don’t have to wrack your brain for another snack option; your mornings are probably hectic enough. Still be conscious of controlling your portions, however.

5.   Drink more water.

Another strategy to combat sleepiness at work is to keep a regular schedule of water consumption. Water has no sugar or extra calories and can help you maintain that full feeling even after you have finished your food. If you begin to feel hungry, drink some water and wait 30 minutes to see if the hunger persists. This helps with the ‘bored munchies’ and keeps you hydrated. Be wary of any other sweetened beverages that may have the opposite effect. And if you are the type of person who gets bored of water, try Patty’s Fountain of Youth recipe for an extra zing of energy and hydration!

6.  Get moving!

Even if walking around is a lap around the office to use the restroom, getting the blood pumping will push away an impending nap forecast for the afternoon. Chained to your desk? Stretch your arms and move your legs. Give a couple strong fist pumps and foot stomps; you’ll keep office gossip interesting and yourself out of snooze-land.

You’ve heard all the slogans for how to eat. “Eat the rainbow” (not to be confused with Skittles),“eat your greens,” and of course you get some folks pushing proteins, limiting carbs and/or dissing fats. So how do you know where to draw the lines and build a plate that’s right for you?

What is a Balanced Meal?

To get the most nutrients and a more satisfying meal, it’s important to think of the 3 main groups when you’re balancing your meals: carbohydrates, proteins and fats – these are our largest sources of food energy. But don’t forget about the other important players: vitamins, minerals and water. Each of these essentials must be incorporated in proportion to your needs and to each other in order to be deemed as a successfully balanced meal.

Carbohydrates are the relatively easy macronutrient to choose from, as they are found in many foods: whole grains, fruit, vegetables, legumes, and more. These are really easy (actually too easy) to incorporate daily; however, carbs should account for 45-65 % of your daily intake. Whole grains and fiber-rich carbohydrates, many found in fruits and vegetables, are your best bets for getting the nutrients you need, and will help with staying full.

Protein is found in foods like eggs, meats, legumes, nuts, seeds, tofu, and tempeh. With a little creativity, you can find ways to enjoy protein throughout your day. Advised daily servings of protein are 10-35 %. If you’re aiming for weight loss goals, try to keep your protein intake on the higher end of that scale. Protein is important for building and repairing the muscles in your body, and lean proteins are a great way to meet your daily intake. Although a round of sirloin every night (to some people) may sound like a delicious and easy way to get your protein, but it’s not your best choice for equal distribution of fat, protein and calories in general. Lean proteins, such as grilled chicken breasts or certain types of fish are more calorie-responsible options.

Fat is the most calorie-dense of the macronutrients, so you don’t need as much of it as carbohydrates or protein. Good sources of fat include seeds, nuts, avocado, and healthy oils. Fats round out the percentages as 20-35 % of calorie intake. Limiting your fat intake is important, but eliminating fats is out of the question. Fats are a necessary part of your diet because they help fuel your body, make food more flavorful, provide satiety and help with the absorption of fat soluble vitamins. Unsaturated fats, found in foods such as nuts, olive oils and avocado, are the best types of fats to use for cooking and adding to meals.

So, with all these percentages and macro-/micro-nutrient talk floating around, let’s get down to the nitty-gritty… How To Build Your Plate. You’re now aware of why the macronutrients are important, so learn how to make them feel important through your new healthy, balanced habits.

*It’s also helpful to note that sometimes food can be part of multiple macronutrient groups. For example, seeds and nuts qualify as a fat and a protein. Beans and legumes contain both carbohydrates and protein.

Breakfast:

Aim to stuff protein and carbohydrates in your morning routine. Ingredients such as oatmeal with nuts, eggs with veggies, whole fruits and yogurt with granola, or a slice of Ezekiel bread and almond butter can get you feeling zippy on your way out the door for school or work. The nutrition in milk, eggs, plain yogurt and nut butters have the protein to ignite the muscles and the hearty components to keep you feeling full. Oatmeal, or a piece of sprouted grain toast with lots of fiber gives you the energy lift. Be careful, though. Plenty of ‘conveniently’ pre-packaged breakfast foods are stocked with sugar and extra filler ingredients, while skimping on the fiber, which is the star player in keeping you fuller longer and can delay (or even prohibit) that mid-day crash.

Fruits in the morning can jumpstart your vitamin count for the day. If you can fit some veggies in the morning, perhaps through a smoothie or fresh pressed juice, do that too! Spinach n’ veggie omelets are great! The fat included in the nuts added to your oatmeal, almond butter and possibly your milk will also add to the satiety and satisfaction of your meal.

Lunch:

Bring on the veggies! While lunch seems like the easiest time to grab a sandwich and head back to work, reconsider. A 3:1 ratio of carbs to proteins – and no veggies in sight – is not the smartest, nor most calorie-efficient way to spend your lunch hour. A beautiful salad could make an appearance here..but not your ordinary, limp-lettuce salad. Cover that plate with spinach, kale, or romaine lettuce with some lean grilled chicken, beans, tofu, almonds, or walnuts, peppers, broccoli florets, or carrots, etc…The options are endless! If that still doesn’t turn your crank, build yourself a meal that brings at least two servings of veggies (carbohydrates), a serving of protein, and a small amount of “good fat” to the table. Planning ahead will not only be necessary to keep you from swerving through the fast food line, but your stomach and productivity level will thank you later.

Dinner:

Your last chance to do things right! Round out the day with another bright showing of vegetables; the more servings, the more vitamins, minerals and fiber you’ll be enjoying. If veggies were already added earlier in the day, you won’t have to feel the need to cram them all in for dinner. Poultry, fish, meat, legumes/lentils/beans or even more nuts and seeds could be used to supplement the protein for this meal. Keeping the majority of your meats lean allows for more of other nutrients and tasty things. Carbohydrates are easily achieved here; select varieties of rice (brown, black, wild organic), sweet potatoes, quinoa are all great candidates. But as you’ve already seen, fiber is crucial! An extra serving of calcium will keep those bones and teeth nice and strong. The fats for this meal are generally easy to find. Poultry, meat and fish covered in chopped nuts as well as dressings/cooking oils can help level out the lipid density. Be smart and use good quality oils to keep your health in check; olive oil, coconut oil, avocado oil, sunflower oil, etc.

What are some more examples of balanced meals?

Breakfast

• Oatmeal + Walnuts + Blueberries

• Egg Omelet + Veggies + Sprouted Grain Toast

• Sprouted Grain Toast + Almond Butter

Lunch

• Salad + Chicken + Grapefruit Segments + Olive Oil

• Black Bean Soup + Salad + Black Rice

• Quinoa + Tomato + Black Beans + Avocado

Dinner

• Grilled Chicken Breast + Broccoli + Sweet Potato

• Vegetable Lentil Soup + Brown Rice

• Huge Salad + Avocado + Very Lean Steak

Snacks

• Apple + Almond Butter

• Fat-Free Greek Yogurt + Flax Seeds

• Carrots + Hummus

• Spinach + Fruit + Chia Seed Smoothie

Oh! And how do you know when to eat?

Ultimately, you want to become in tune to your body and your personal needs because everyone has different requirements. Pay attention to the true hunger signals your body gives you. For example:

- Are you hungry?

- Do you sense a headache coming, feel dizzy, tend to become irritable?

- Is your hunger satisfied by drinking a glass of water?

- What size meal leaves you hungry soon after finishing? .. What leaves you overly full?

It may take time, but by focusing on all of these hunger cues, you’ll begin to become more in tune to when you’re truly hungry because your body needs fuel. But also note that many times, your body may also just be dehydrated!

Some Take Home Points:

• Aim for fiber in your meals
• Load up on a variety of vegetables
• Control your portion sizes
• Balance each meal
• Stay hydrated with pure, fresh water

ENJOY!

Looks we opened a whole can of Whoop A… er, I mean… Energy with that last post about protein. Many people are in the dark when the subject of protein comes knocking. Below are some FAQs I get in regards to protein sources, amounts, consumption and timing needed to make your meals work for you.

How much protein is needed for each type of person?

In general, 10-35% of daily ingested calories should be protein. But that’s a big span. Instead,

think of it this way:

* A normal person (non-athlete) needs approximately .8 grams of protein for every kilogram of body weight (one pound is equal to 2.2 kg)

But some athletes have elevated requirement levels…

* Endurance athletes require 1.2-1.6 g/kg and

* Strength athletes need 1.6-1.7 g/kg

And, protein requirements for pregnant women are even higher, as they are instructed to have 71 grams of protein a day.

When are the best times to consume protein to gain lean muscle? And what times should you eat surrounding workouts?

There are several timing calculations to take into account when choosing when to eat. First and foremost, eat breakfast! Breakfast should be a mixture of carbs, protein and moderate fat.

My top breakfast picks

1. Oatmeal, almonds/walnuts, blueberries

2. Eggs, Ezekiel bread, grapefruit

3. Granola, plain Greek yogurt, strawberries

Next, a small carbohydrate/protein snack after 30 minutes of an intense workout is critical. This may seem counterproductive, but the snack is part of a larger picture; a meal consisting of protein, carbs, fluids and moderate fat should follow within the next 4 hours. The carbohydrates are important immediately following (endurance) exercise to refuel the body with energy. The protein in the meal helps to rebuild the torn, broken down muscle fibers from your (strength) workout.

My top post-workout snack picks

1. Banana with almond butter

2. Home-made fruit/veg/protein smoothie

3. Hummus with veggies

Despite these guidelines, smaller, frequent snacks/meals are the best way to nosh throughout the day, making convenient food and portion control crucial to success. To keep your body constantly in positive nitrogen balance, you should consume a complete protein every 3 hours. For some people, eating this often may seem nearly impossible, whether due to a busy schedule, or just the feeling like they may be eating too much. But as long as there is balance and portion control, stick to the plan.

What About BVs, Whey Protein, and Amino Acids?

Don’t be mystified by BV ratings boasted on packages of protein supplements. Biological Value, or BV, is a measure of protein quality often used to rank foods and supplements. In short, the number refers to how much nitrogen is absorbed from the food and used for growth and maintenance of muscle. The highest BV value is 100, so if a company touts a number above, be warned of the quality/honesty of the product. Eggs rank the highest, with a 100 BV.

Whey proteins are also a great source of BV insured proteins. Whey has concentrated protein, which is convenient, and has a high BV rating, minus the fat and extra calories found with some other protein shakes. Rather than relying on it entirely for protein needs, you can try adding a little to your whole-food based smoothies for an extra boost because a little goes a long whey… (get it? haha) But, be sure to choose wisely if you do go that route.  *See earlier post for recommendations on safer brands.

Amino acids can also be used as a ploy to sell more of a product. Rather than some Miracle Gro for your muscles, amino acids are broken down or predigested amino acids that are supposed to be better absorbed by your body. But the best route for gaining amino acids is through whole foods (such as eggs, fish, beans, nuts, seeds, lentils, etc)  rather than supplements – imagine that! Your body will absorb the amino acids at the correct rate for your person and even spend energy (calories) breaking them down! This is known as the thermic effect.. for you scientific folks.

 Why is it important to eat by listening to your body’s needs rather than eating emotionally?

So many of us seem to struggle with emotional eating as we listen to our hearts, our guts, and the thoughts in our heads. This is one time to listen to your physical body. Your body knows what nutrients are needed, but it is too often that the mind does not follow the body’s needs and eats to ‘feel’ better. While in reality, your body really wants to eat to ‘feed’ better.

Therefore, to meet your body’s nutritional needs and optimal performance as an athlete and even just as a person. *Bottom Line: Listen to what your body needs!

A few tips for listening to your body and not just your mind:

• Make sure that you are eating in accordance to your body’s timeline and truly hungry feelings and not taking advantage of boredom, emotions, convenient food or an overactive appetite.

• Before starting to eat, take into account how you’re feeling; those chocolate cravings may curb themselves if you picked up the phone and talked out your emotions instead of mindlessly eating junk in hopes to satisfy your hormones/emotions.

• Eat with respect to appetite + real hunger + calorie concerns, and take into account your hydration status.

• Aiming to eat daily recommended values of veggies, fruits, and striving to meet micronutrient needs like calcium, fiber, vitamins and minerals will help keep you on track.

• If you absolutely must have something sweet and a handful of fresh strawberries just won’t do the trick, remember this: PORTION CONTROL, and CHEW A LOT.

What are some healthy complete snacks/meals to coincide with that lagging energy feeling?

Convenience is king, in this regard. Easily stored or quickly attained foods are most helpful for sticking with your healthy habits. Make sure you take the time to PREpare your meals and snacks ahead of schedule if you know you will be short on time during the week.

On-the-go Snack Ideas:

- raw or roasted almonds

- Ezekiel bread, almond butter, banana

- edamame beans

- avocado, tomato, cucumber salad

- plain Greek yogurt

- plain or home-made hummus w/ veggies (carrot, radish, snap peas, cucumber, celery, tomato)

- Banana or apples and almond butter

- plain or home-made granola with nuts and dried fruit (trail mix)

Quick Meal Ideas:

- Chicken breast, green beans, sweet potato with cinnamon

- Wild Alaskan salmon, asparagus, and quinoa

- Black beans, brown rice, and sauteed spinach with onions

- Kale greens salad, portobello mushroom and black rice

** Good Rule of Thumb** Choose a meal that combines protein, complex carbs (vegetables, fruits, grains), and moderate fats (unsaturated). Look to add fiber and calcium, and you’ve done yourself a huge favor!

Shake it up! Shake weights, protein shakes, shake your booty… There’s plenty of shaking to be done. But in this case, we want to know: should you shake it up in your kitchen, with ingredients from the refrigerator, or shake it out of the protein packet for your perfect shake?

Let’s discuss three different aspects of a shake: ingredients, protein content, and efficiency.

Shakes made in house are packed with all kinds of fresh ingredients. Many boast the inclusion of greens (spinach, kale, avocado, fresh herbs), fruits (strawberries and others of the berry persuasion, bananas, mangoes, etc.) and proteins (almond/peanut/cashew butters, soy/almond/hemp or regular milk, to name a few). Each of these whole foods add to the vitamin and mineral count for a more nutritious and healthy replacement meal or snack, with a good balance to them. Check out a nutritional breakdown of a few of my smoothies.

Now, take a look at an example in this list of ingredients on a very popular protein powder:

The list is extremely long, full of names that take more than four syllables to spit out. And the daily percentages of nutrients in many of these pre-made potions don’t give as much of a payback as a smoothie made straight from your own fresh produce. Check out what vitamins and minerals you get a complete daily dose of through these smoothies.

Another benefit of protein shakes made at home, is that you’re able to control the amount of protein, fat and calories that go into your smoothie. With pre-made shakes and mixes, you run the risk of wasting your goal: protein. Carbohydrates (glucose and glycogen) are the body’s most important source of fuel for muscles. Amino acids (proteins) only account for 2-10 percent of total energy expenditure, and even that amount is primarily used during endurance exercise. Also, be sure to not overdo the protein requirements for your body’s needs per day.

The Recommended Amount of Protein

The recommended amount of protein, or the Dietary Reference Intake (DRI) is .8 grams per kilogram of body weight (.8g/kg). To convert pounds to a kilograms, divide your weight (in pounds) by 2.2. Recommended Dietary Allowance (RDA) values for women ages 19+ years old is 46 grams of protein per day, and men of the same age are supposed to get 56 grams of protein per day.

For any of these numbers and calculations to make any difference, you must be aware that your body’s optimal intake of protein has been observed at 20 grams of protein per sitting. All the excess protein may lead to:

• Decreased intake of other necessary nutrients
• Extra protein being stored as fat
• Increased urea production, which leads to faster dehydration and over-worked kidneys

Here are a few examples of whole foods with high protein sources:

What I’m trying to say is that efficiency of fresh, whole-food ingredients expresses versatility; there are so many different ways to incorporate adequate protein in your diet, while maintaining balance with nutrition. Using produce such as spinach, kale, and dark leafy greens, keeping fresh fruits on hand, and knowing which lean sources of proteins to use on a daily basis, should always be considered when pre-planning for a meal or snack. These versatile produce ingredients can also be used to make other healthy creations, and can be stored frozen for later, steamed, sauteed, baked, etc., and many items can even be eaten raw!However, with pre-packaged protein powders or protein shakes, most are mixed with milk or water and consumed. There are also a slew of GMO’s which include pesticides, artificial colors, MSG, etc., that are included in pre-packaged powders and shakes. Most protein powders/shakes are not certified organic, nor are they non-GMO project certified, which means the ingredients can be harmful and potentially toxic with long-term exposure or consumption.

Making your own smoothies or protein shakes at home can afford you the opportunity to:

• mix & match your own with the right amount of vitamins, minerals, proteins, carbohydrates, fats
• utilize all of the ingredients so they work best for your body and fuel needs
• restock your fridge and pantry with items you’ll want to use again as you prepare other meals

So if you are in need of a protein shake, I recommend using whole foods that contain protein to create your own. Use greens such as spinach and kale, proteins like nuts or nut butters, almond/soy/organic milk, and fruits like banana and avocado. Another safe addition to your shake is maca powder, which contains 18 of the 20 essential amino acids to help synthesize your protein. If you haven’t already, check out my smoothie guide to get started.

The bottom line: It is always best to make your own shakes from scratch by using fresh, whole food ingredients.

I realize that not all of you will heed 100% of this advice, or take the time for a little extra prep and planning, so I have included a few select brands of protein powders that do include better, safer ingredients than the rest of the million options out there. Here are 4 protein powders that I have found are safer than the rest: Warrior Food Extreme, Tera’s Organic Whey, Nutiva’s Hemp Protein, and Garden of Life Raw. But please keep in mind.. if you aren’t careful with the selection of pre-made protein powders, you could end up causing more harm than help to your body.

Yield: 4 servings

Ingredients:

• 4 Beets
• 1 Yellow or Vidalia Onion
• 1/4 c chopped Italian Parsley
• 2 Tbsps Extra Virgin Olive Oil
• 1 Tbsp Red-wine vinegar
• Kosher/Sea salt and black pepper to taste

Method:

1. Boil the beets until tender.
2. Rinse and remove skin.
3. Cut beets in half, and then slice 1/4 in thick. Thinly slice the onion.
4. Add remaining ingredients and thoroughly mix together in a bowl.

should look something like this when it’s all mixed together.

Nutrition:

Per serving: 95 calories, 7.1 g fat, 1 g saturated fat, 0 mg cholesterol, 42 mg sodium, 7.7 g carbohydrates, 1.6 g fiber, 5.1 sugar, and 1.2 g protein.

Beets: Beets are a good source of folate, manganese, fiber, potassium, vitamin C, tryptophan, magnesium, iron, phosphorus, and copper. Beets promote optimal wellness, and offer a variety of antioxidant benefits, anti-inflammatory benefits, supports detoxification, fiber-related benefits, and anti-cancer benefits.

Onion: Onions are high in vitamin C, fiber, molybdenum, manganese, vitamin B6, folate, potassium, and tryptophan. They are rich in sulfur-containing compounds that not only contribute to their odor, but to their varied health benefits, including benefits to connective tissue . Onions, when in combination with a vegetable-rich diet, can contribute to heart attack prevention. Onions can also help increase bone density, proving especially useful for women of menopausal age experiencing bone density loss. Additionally, onions offer cancer protection benefits and contain anti-inflammatory properties.

Parlsey: Parsley contains vitamin K, vitamin C, vitamin A, folate, and iron. It promotes optimal health, acts as a rich source of antioxidants, helps for a healthy heart, and offers protection against rheumatoid arthritis.

Olive Oil: 75% of olive oil is made up of monounsaturated fats. Studies have shown when individuals increase their intake of monounsaturated fat (and decrease intake of other fats), their triglycerides and LDL (“bad”) cholesterol levels decrease. Olive oil also contains a wide variety of polyphenols, which contribute to a variety of their health benefits, like their anti-inflammatory and cardiovascular benefits.

Red Wine Vinegar: Scientifically, red wine vinegar has shown to reduce blood sugar levels in diabetic patients, aids with fat reduction, calcium absorption, cholesterol reduction, and also offers antimicrobial properties.

Enjoy this post? Please share with your friends and family!

(makes 4 servings)

Ingredients:

• 2 c. organic sweet potatoes, washed & chopped
• 1 c. organic sweet onion, sliced
• 1 (15.5 oz) can organic no sodium garbanzo beans, rinsed & drained
• 1 Tbsp. extra virgin olive oil
• ½ tsp. cinnamon
• ½ tsp. garlic powder
• ½ tsp. chili powder
• 8 cups organic mixed greens
• 2 organic pears, chopped
• 4 Tbsp. sliced almonds

Dressing:

•  2 Tbsp. organic apple cider vinegar
•  2 Tbsp. extra virgin olive oil
•  1 Tbsp. organic honey
•  ¼ tsp. cinnamon

Directions:

• Preheat the oven to 400 degrees.
• In a glass rectangular baking dish, toss together the sweet potatoes, sweet onion, garbanzo beans, olive oil, cinnamon, garlic powder, and chili powder.
• Bake for 30-35 minutes, or until the sweet potatoes are fork-tender.
• Once removed from the oven, the roasted vegetables can be enjoyed warm or chilled on the salad.

To serve:  On top of two cups of organic mixed greens place ¼ of the roasted vegetable mixture,
half of a chopped pear, and one tablespoon of slivered almonds. If desired, drizzle up to a
tablespoon of the dressing over the salad.

Nutrition:

Per individual serving (without dressing): 291 calories, 8.1 g fat, 0.9 g saturated fat, 0 mg cholesterol,
43.7 mg. sodium*, 49.5 g carbohydrates, 11 g fiber, 16.4 g sugar, 8.6 g protein

*Sodium calculated with no salt added canned garbanzo beans.

Per full serving of dressing (also makes 4 servings): 76 calories, 7 g fat, 1 g saturated fat, 0 mg
cholesterol, 0.2 mg. sodium, 4.5 g carbohydrates, 0.1 g fiber, 4.3 g sugar, 0 g. protein

Sweet Potatoes: Sweet potatoes are rich in vitamin A, vitamin C, manganese, vitamin B6, tryptophan,
potassium, fiber, vitamin B5, copper, and vitamin B3. They possess a variety of health-boosting benefits
contributed to their high antioxidant content, anti-inflammatory nutrients, and nutrients that can help with blood sugar regulation.

Onion: Onions are high in vitamin C, fiber, molybdenum, manganese, vitamin B6, folate, potassium, and
tryptophan. They are rich in sulfur-containing compounds that not only contribute to their odor, but
to their varied health benefits, including benefits to connective tissue . Onions, when in combination
with a vegetable-rich diet, can contribute to heart attack prevention. Onions can also help increase
bone density, proving especially useful for women of menopausal age experiencing bone density loss.
Additionally, onions offer cancer protection benefits and contain anti-inflammatory properties.

Garbanzo Beans (Chickpeas): Chickpeas, or garbanzo beans, are a good source (if not great or excellent)
of molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorus, and iron. Garbanzo
beans offer digestive tract support, antioxidants, decreased cardiovascular risks, improved blood sugar
regulation, and increased chances for satiety/ can lead to decreased overall caloric intake.

Extra Virgin Olive Oil: 75% of olive oil is made up of monounsaturated fats. Studies have shown when
individuals increase their intake of monounsaturated fat (and decrease intake of other fats), their
triglycerides and LDL (“bad”) cholesterol levels decrease. Olive oil also contains a wide variety of
polyphenols, which contribute to a variety of their health benefits, like their anti-inflammatory and
cardiovascular benefits.

Cinnamon: While studies are still being done on the health properties of cinnamon, current studies
suggest cinnamon may play a role in lowering blood sugar, particularly in diabetics. Additionally,
some studies are hinting that cinnamon may also offer antioxidant effects, fight bacteria, and reduce
inflammation.

Garlic: Garlic is a good source of manganese, vitamin B6, vitamin C, selenium, calcium, tryptophan,
phosphorus, vitamin B12, and copper. It offers cardiovascular benefits, anti-inflammatory benefits,
antibacterial and antiviral benefits, and cancer prevention. Also, recent studies are suggesting garlic may
even improve the absorption of iron.

Chili Powder: Chili powder can relieve achy joints, as capsaicin, found in chili peppers, has an anti-
inflammatory effect. This can help ease arthritic swelling and pain.

Mixed Greens: Salad greens are a great source of vitamin A and vitamin C, and also contain some
B vitamins. They’re also a rich source of iron, calcium, and some trace minerals like magnesium,
phosphorus, and potassium. If the mixed greens contain dark leafy greens like spinach and kale, they’ll
also be good sources of vitamins E and K. These vitamins and various phytonutrients can help combat
cancer, diabetes, cardiovascular disease, and hypertension.

Pears: Pears are great sources of fiber, vitamin C, and vitamin K. They provide antioxidant and anti-
inflammatory support. Some studies suggest consuming pears lead to decreased risk of type 2 diabetes,
heart disease, and cancer. Additionally, compared to other fruits, pears can have better digestibility and
decreased allergic response in sensitive individuals.

Almonds: Almonds provide a good source of manganese, vitamin E, magnesium, tryptophan, copper,
vitamin B12, and phosphorus. Almonds can lower LDL cholesterol and risk of heart disease. They also
help protect against diabetes and other types of cardiovascular risks.

Apple Cider Vinegar: Apple cider vinegar comes from pulverized apples that have had their sugars
broken down and fermented by bacteria and yeast (vinegar is more fermented than alcohol!). According
to some recent studies, apple cider vinegar can lower blood glucose in diabetics, lower cholesterol and
high blood pressure, kill cancer cells, and can help with weight loss.

Honey: Raw honey can be an anti-bacterial, anti-viral, and anti-fungal agent. Some recent research is
suggesting honey can aid an athlete’s performance and can be helpful with wound-healing. Honey is also
a host to many antioxidants. Those looking for sugar alternatives may be interested in honey because
it has a lower glycemic index, which means it doesn’t have as drastic an increase on one’s blood sugar
levels.

Smoothies are an awesome addition to your daily diet and health regimen as they provide an easy and great tasting way to incorporate more nutritious, whole foods into your diet.

I hear all the time that people either do not have time or are not comfortable enough in the kitchen to properly prepare healthy meals. So, to counter this argument, we (myself and Lindsey Janeiro) stepped into The FBP Lab (my kitchen) to tackle this issue by creating a group of smoothies that are not only easy to make, but use ingredients that are both inexpensive, readily available and pack a huge nutritional punch.

For added nutrition, we included a whole food supplement into each recipe. These included such superfoods as: chia seeds, ground flax seeds and/or maca powder – these provided valuable nutrients not typically found in leafy greens or fruit, such as: soluble fiber, omega 3 fatty acid and omega 6 fatty acid.

What came from this big experiment is 5 smoothie recipes that we think tackle all of the major nutrition and taste problem areas that people experience every day consuming raw foods. Our smoothies include:

• The Jolly Green Giant
• Antioxidant Awesomeness
• Fruit Burst
• The Green Virgin
• Energy Explosion

View our smoothie recipes Click Here

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Yields 4 servings

Ingredients:

• 1 15oz. can white cannellini beans
• 1 large sprig fresh rosemary
  
  
• 2 Tbs low sodium vegetable broth
• sea salt (optional: do not use unless you are using beans with no added salt!)

Directions:

• Combine all ingredients in a food processor and blend for around a minute, or until the beans form a smooth puree.
• Tip: If you’re making this for a large group or holiday party, we recommend making a double batch! Try serving with any variety of fresh vegetables or whole grain pita chips.

Nutrition:

Per serving: 96 calories, 0.4 g fat, 0.1 g saturated fat, 0 mg cholesterol, (sodium dependent on type of beans used), 17.5 g carbohydrate, 7 g fiber, 0.1 g sugar, 6 g protein

White Cannellini Beans: These beans are rich in molybdenum, folate, tryptophan, fiber, manganese, protein, phosphorus, iron, potassium, copper, vitamin B1, vitamin K, and magnesium. The high fiber content can help with cholesterol levels may help prevent against digestive disorders like irritable bowel disease or diverticulosis. The beans may also lower your risk for heart attacks, stabilize blood sugar, provide antioxidant defense, and are a fantastic source of energy and protein.

Rosemary: Rosemary contains fiber, iron, and calcium. Rosemary can improve the circulatory system, digestion, and immune system. It also contains anti-inflammatory benefits, particularly beneficial for asthmatics prone to severe attacks. It’s also a great antibacterial agent.

Sometimes the biggest thing holding someone back from increasing the health of their lifestyle or beginning a weight loss journey is the fear of change. A big change many people fear is leaving all of their “favorite foods” behind, including sweet treats. While sweet treats should only be consumed in moderation, there are some sweeteners that are a much better alternative to the traditional white table sugar.

Here are eight of our favorite sugar substitutes

Stevia – Stevia is an herb grown in Central and South America that is up to 40 times sweeter than traditional sugar. Stevia is kind of the new kid on the block of sugar substitutes, because for a long time many people weren’t interested in its bitter, licorice-like aftertaste. However, companies like Truvia and SweetLeaf have figured out how to extract the sweetness from the sweetest part of the plant, leaving behind the bitter aftertaste. With zero calories and nearly no glycemic index, stevia is a great choice for a no-calorie sugar substitute that won’t impact your blood sugar levels. Just be careful if baking with stevia – because of its concentrated sweetness, you don’t need nearly as much stevia as you would sugar, unless you’re using a prepared stevia baking blend.

Maple Syrup – Real 100% maple syrup (not the flavored breakfast syrup) is a fantastic natural sweetener. This amber-colored liquid is made from the sap of the sugar, black, or maple tree. The sap itself is clear and nearly tasteless, but when boiled, much of the water content evaporates leaving a syrup with 60% sugar. Because it is a little more natural, it’s higher in nutrients like manganese and zinc. These minerals can boost your antioxidant defense, protect your heart, and support your immune system. Be careful though – it’s still sugar, so don’t use this as an excuse to eat more maple syrup!

Honey – Honey is a natural sweetener that’s made when bees and other insects collect nectar from flowers. Because it’s a liquid sweetener, it’s a little more concentrated so there are actually slightly more calories per teaspoon of honey compared to a teaspoon of white table sugar. Local honey does offer a few health benefits, though, as it’s a great energy booster, immune booster, and a natural remedy for many ailments. Another fun thing about honey is that the flavor of the sweetener can vary depending on the type of flower nectar the bees used. These varieties, like orange blossom honey or blackberry honey, can add even more flavor in addition to a little sweetness to something like a mug of tea or bowl of oats.

Lucuma Powder – Lucuma powder is made from the whole Peruvian lucuma fruit which has been dehydrated at low temperatures and ground into a powder. This powder is a low-glycemic sweetener with many nutrients like beta carotene, iron, zinc, vitamin B3, calcium and protein.

Agave – Agave nectar is from the same desert plant that tequila is made from. It’s a liquid sweetener, and one that is much sweeter than honey or sugar, so a lesser amount is needed. We do know that agave nectar doesn’t raise one’s blood sugar as much, but it does contain more calories per teaspoon. Again, though, due to the more concentrated sweetness, not much is needed, so an equivalent amount of calories as table sugar are typically consumed.

Molasses – Molasses, specifically blackstrap molasses, is a thick, viscous syrup that provides a strong, bittersweet flavor (typically found in dishes like gingerbread and baked beans). Blackstrap molasses is made during the process of making table sugar. Once the sugar syrup has been boiled for the third time and the sucrose has been crystallized, the remaining concentrated byproduct is blackstrap molasses. It actually provides a variety of nutrients like manganese, copper, iron, calcium, potassium, magnesium, vitamin B6, and selenium. In fact, just one teaspoon of blackstrap molasses contains 6.6% of the daily value of iron.

Coconut Sugar – Coconut sugar is derived from the flowers of the coconut tree. It has a low glycemic index and offers a variety of minerals, vitamins, and amino acids. Some of the minerals include calcium, magnesium, potassium, zinc, iron, copper, manganese, phosphorus, and boron. It also contains many of the B vitamins. Coconut sugar also contains twelve of the sixteen amino acids.

Xylitol – Xylitol is a naturally occurring sugar alcohol that is usually found in foods like beets, berries, and corn. It’s nearly as sweet as sugar, but since it’s not fully absorbed by the body, only nine calories are absorbed per teaspoon, and it has a much lower glycemic index. Additionally, xylitol also prevents plaque from sticking to teeth, which is why it’s often found in sugar-free gums. Just be careful using xylitol if you’re prone to digestive discomfort, as it can cause stomach aches, gas, and diarrhea, since it’s not fully absorbed.

While all of these sugar substitutes have some sort of benefit making it a superior choice to refined, white table sugar, it’s still important to remember that most of these do still contain calories and are still viewed as “sugar” in our bodies. Remember to always use sweeteners in moderation, and try to see if you don’t need as much sugar as you think.

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