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Monthly Archives

June 2018

Reclaim Breakfast

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It’s hailed the “most important meal of the day;” so why do we often opt to skip breakfast? Find out how you can incorporate a nutritious morning meal into your routine for a healthy and productive day.

over easy eggs on avocado toast with greens salad

Breakfast may seem like a small thing to worry about, but constantly skipping the treasured “most important meal of the day” can negatively affect your health. A study conducted by NPD Group, a leading market research company, revealed that approximately 31 million Americans skip breakfast Between early work days, family responsibilities, or just don’t feel hungry, it’s easy to see how breakfast can sometimes be forgotten. But what can missing breakfast actually mean for your health?

Slower Metabolism
Eating a balanced breakfast helps kickstart your body’s metabolism. During sleep, your body is in “fasting” mode. And when you skip that morning meal, you extend the fast and force your body to “protect” its energy source. So when you finally do have that first meal of the day, your body ends up storing these calories, rather than burning them for energy. This can make you more susceptible to weight gain, heart disease, and diabetes.

Increased Stress
Missing breakfast has been shown to have a direct effect on the increased production of cortisol, a stress hormone, which peaks in the hours before we wake. During sleep, your body taps into your glucose reserves, pushing your blood sugar levels to peak. Cortisol works to regulate this release and prevent glycogen depletion; however, high cortisol levels have been shown to lead to depression and anxiety, osteoporosis, and muscle loss. Eating breakfast helps your body restore the glycogen and shut off this stress response.

Cognitive Impairment
A cup of coffee won’t cut it. Just like any other part of your body, your brain needs energy in the form of glucose to function properly. When you’re hungry you tend to lose focus. Studies have shown that eating a nutritious breakfast can improve one’s memory and concentration, which in turn boosts both mood and work performance. This evidence is most clearly seen in studies among  school children

Taking the time to incorporate this important meal into your morning routine can make a difference to your day. Establish good breakfast habits with your kids, tools that they can carry with them through their adolescent and adult life to keep them happy and healthy.  

Build A Better Breakfast:

  • Make it count; hit as many food groups as possible.
  • Keep your grains wholesome. Choose breads and cereals that list “whole grain” or “whole wheat” as the very first ingredient.
  • Stay away from sugar-rich jellies and jams on toast; rather, try adding fresh banana or apple slices for a natural sweetness.
  • Choose lean proteins and healthy fats such as yogurt, eggs, avocado, or salmon to help you feel energized for longer. 
  • A cup of coffee or tea won’t cut it. While the caffeine can give you a boost in the morning, they can also leave you dehydrated. Balance it out with water or juice.

Recipes below courtesy of deliciousliving.com

Sit-and-Enjoy Breakfast Recipes:

Rice-Crusted Egg and Veggie Pie

Fast Breakfast Tacos

Sweet Potato-Blueberry Pancakes

Grab n’ Go Breakfast Recipes:

Oatmeal Cherry Breakfast Bars

Fruit Topped Chia

Overnight Oats

Detox the Right Way

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The detoxing trend continues to thrive with promises of quick weight loss and long-lasting health benefits. Cleanse the right way with these helpful tips and achieve safe and effective results.

The purpose of detoxing is to flush the body of toxins that have accumulated due to diet or environment. These include processed foods that are high in sugar and carbohydrates, alcohol, smoke and even nasty pesticides.

Our liver is one of the major organs that naturally removes toxins that make their way into our bodies, but that doesn’t mean we can’t assist the process from time to time! A healthy liver means a healthy metabolism, which is why detox regimes are often used as a weight-loss technique. A specialized diet composed of enzyme-rich foods, antioxidants and fiber aids in boosting the hard work our liver is engaged in, while also healing it from any damage caused by the toxins that enter our body.

During your next shopping trip, fill your grocery cart with these detoxing superfoods:

  • Almonds help stabilize blood sugar after you’ve removed all the processed sugars your body has become accustomed to.  
  • Avocados are a great source of the healthy fats your body needs.
  • Beans and gluten-free oats are rich in fiber and will help curb your hunger to help you stay on track.
  • Beets and kale are packed with antioxidants that eliminate all those dangerous free radicals in your blood and will leave you feeling energized.
  • Garlic not only adds a tasty zing to your dish, but also helps boost your immune system while you transition into a toxin-free diet.
  • Sweet Potatoes and bananas help replenish potassium levels.

One popular way of cleansing the system is to try an all-liquid diet for a short period of time.  This entails getting your daily nutrients and vitamins through enhanced juices and smoothies. If this method doesn’t feasibly fit into your busy lifestyle or seems a little too drastic, simply drinking a lot of water and increasing your daily intake of the superfoods listed here will do the job just fine.

The Institute of Medicine recommends 9 cups (2.2 liters) of total beverages a day. Water is the best form of the liquid your body requires, but the occasional coffee, tea or other favorites (no soda, please!) all count toward reaching this goal.

Juice Cleanse for Beginners

The Basics: In place of meals, drink about 3-4 juices per day, about 16-20 ounces each and keeping to a ratio of 80% vegetables, 20% fruit.

Pre-cleanse: Prepare your body for the shock of an all juice diet by weaning yourself off heavy meals and start getting into the routine of eating mostly fruits and vegetables. Also, try substituting a meal with just a juice, it’s a great way to practice some recipes and find the ones that will help you the best.

Need energy? Kickstart your day with drinks that are rich in Vitamin C and folate. Look for recipes featuring beets and kale, like our Healthy & Sexy juice.

Hungry? Ease hunger pains by choosing drinks with a higher calorie count and/or incorporate protein powders into your blends. Try our Tummy Care smoothie.

Feeling run down? Green juices containing kale or spinach can help boost your immune system and ward off any harmful bacteria. Our Mudslide is perfect for this!

>> Check out all of our signature juice and smoothie recipes

Post-cleanse: Ease back into solid foods. Start with soups, salads, and lean meats or fish. Replenish any vital bacteria that may have been lost by incorporating probiotic rich foods such as yogurt, pickles, and sauerkraut.

Helpful Tips:

  • Stay hydrated with herbal teas and warm water with lemon to prevent headaches and ease hunger pains.
  • Juicing can be time consuming, prepare your drinks the night before so you can grab and go (or come see us and we’ll make it for you!)
  • Support is key! Find a friend to do the cleanse with you to help you stay on track and reach your goal.