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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.

Mango Mania in South Florida

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Get to know one of our state’s sweetest treat.

May is the start of mango season and Florida is the largest producer of the fruit for the United States. It’s hard not to see why. Just a walk through any South Florida neighborhood and you’ll see them growing all over. Mango trees tucked away in backyards or lining the streets; and soon they’ll be dropping their goods by the bucket-full. And what better way to stave off that grueling summer heat than with a fresh, juicy mango. Straight off the rind, blended in a smoothie, on top of a salad, or stir fried, this Florida staple is extremely versatile.

As sweet as they are, this fruit packs quite the nutritional punch. Bursting with over 20 different essential vitamins and nutrients, mangoes work their magic on our bodies both inside and out. Just one cup of dice mango provides 100 percent of our daily need for Vitamin C. Known to be a powerful antioxidant, this vitamin also plays a key role in the production of collagen, the protein responsible for keeping our hair and skin healthy. Other key benefits include:

  • Protection against breast cancer. The beta-carotene present in mangoes has been shown to possess anti-inflammatory and cell-killing properties that are cancer-specific.
  • Improves bone health. Calcium isn’t the only nutrient that will keep your bones strong. Mangoes contain a healthy mix of Vitamin K and copper, which improve bone density and lowers the risk of bone fractures later in life.
  • Regulates blood glucose levels. A healthy diet of mangoes can help those living with type-2 diabetes better manage their blood sugar levels. The soluble and insoluble fiber present in mangoes slows the release of sugar and helps balance intestinal health.   
  • Lowers the risk of heart disease. Containing more potassium than bananas, mangoes have the power to reduce blood pressure and protect against hypertension by expelling sodium.

Guide to finding the perfect mango:

  • Don’t get hung up on the color. While some varieties of mango will start to take on a yellow or red blush color as they mature, it’s not a true indicator of freshness. Instead, treat them like you would a peach or avocado. The fruit should be firm, but give a little with a gentle squeeze.
  • Use your nose. Ripe mangoes are extremely aromatic. This fruity aroma is a characteristic of the sticky sap that oozes from the stem.

When you’ve found that perfectly ripe mango don’t hold onto it for too long, it’s best to eat it quickly.  If you’r not in a rush, mangoes can be kept up to 5 days in the fridge or 6 months in the freezer. And for those that need a little extra time, one or two days in a paper bag at room temperature will speed up the process.

Mushroom Coffee: The New “No-Jitters” Alternative

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Mushroom-infused coffee is the newest trend sweeping the caffeine craving community.

cup of coffee

Coffee culture never stops evolving. From nitro brews, butter coffee, and alcohol-infused espresso beans; it can be hard to keep up with the all specialty coffees that have hit the market in recent years. The latest trend to come on the scene is mushroom coffee.

The new brew is made by simply adding a mushroom extract powder to your regular cup of coffee; but, these are not just any old mushrooms. Medical powerhouses such as chaga, lion’s mane, cordyceps, and reishi are the most common species transformed. As a powder, the health benefits of these mushrooms become highly concentrated. And if you’re worries about the taste, don’t be; it’s said the fungi’s natural “earthy” essence actually enhances the coffee’s flavor.

So what can mushroom coffee do for you? Well, each species has different benefits:

  • Detox with chaga: helps fight free radicals for a well-balanced immune system
  • Wake up with lion’s mane:  stimulates nerve growth for better focus and concentration
  • Get active with cordyceps: improves oxygen absorption to give you a big energy boost
  • Mellow out with reishi: triggers the release of hormones that can ease your mind and help you sleep

While no official studies have been conducted on the effectiveness of these drinks, the benefits of mushrooms aren’t unfounded. Mushrooms have been used in Eastern holistic medicine practices for centuries and were even used as a coffee alternative during World War II. Recent research shows that they are teeming with antioxidants that can help protect our bodies from dangerous free radicals and fend off chronic degenerative diseases that come with age.  Not only that, there is evidence these mushrooms have the potential to help manage neurodegenerative diseases and be used for cancer prevention and therapeutics

However, it’s important to note that some of these medical mushrooms can have a negative impact on those with an autoimmune disease. Health professionals recommended that you check with your doctor before taking any medical mushroom supplements so as not to interfere with medications or overstimulate immune cells.  Incorporating common culinary mushrooms into your diet can build similar effects without the health risks.