Anti-Anxiety Salad

Skipping meals crashes blood sugar, leaving you feeling lethargic and anxious. Here is a recipe for a well-balanced salad that includes optimal protein, healthy fats, antioxidants, and fiber. Optional superfood ingredients you may include in an anxiety-busting salad are raw sprouted lentil beans,  raw dandelion greens, and hemp heart seeds, which are all excellent sources of gut-boosting, anxiety-lowering prebiotic fiber. 

 

Anti-Anxiety Salad
Serves 2
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Prep Time
10 min
Total Time
15 min
Prep Time
10 min
Total Time
15 min
1359 calories
36 g
5 g
136 g
13 g
19 g
618 g
327 g
9 g
0 g
112 g
Nutrition Facts
Serving Size
618g
Servings
2
Amount Per Serving
Calories 1359
Calories from Fat 1192
% Daily Value *
Total Fat 136g
209%
Saturated Fat 19g
94%
Trans Fat 0g
Polyunsaturated Fat 21g
Monounsaturated Fat 91g
Cholesterol 5mg
2%
Sodium 327mg
14%
Total Carbohydrates 36g
12%
Dietary Fiber 17g
69%
Sugars 9g
Protein 13g
Vitamin A
146%
Vitamin C
493%
Calcium
22%
Iron
27%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups of fresh organic spinach
  2. 1 avocado sliced
  3. 1 stalk of sliced raw broccoli
  4. 1/4 cup sliced or shredded carrots
  5. 1/2 a red beet, sliced or shredded
  6. (Optional) Cashew "cheese" crumbled
  7. 2 tablespoons walnuts, almond slivers or hemp hearts
  8. 2 chopped scallions
  9. 2 chopped radishes
  10. Salad Dressing
  11. In a Mason jar add ¼ cup of extra-virgin olive oil, 2 tablespoons of freshly squeezed lemon (about 2 lemons), 1 clove of garlic minced, and ½ teaspoon of mineral-rich Himalayan sea salt with cracked black pepper to taste. It’s easy to mix in the Mason jar and add just before eating the salad. If you have extra this dressing keeps well in fridge.
Instructions
  1. Toss salad in large bowl with dressing and serve.
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calories
1359
fat
136g
protein
13g
carbs
36g
more
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How Celery Juice Can Transform Your Health

Celery juice is highly nutritious and one of the most hydrating foods we can put in our bodies. Because it is incredibly alkalizing, it equalizes the body’s PH, which is vital for peak health. In ancient times, it was considered a medicinal herb used to treat a variety of health complaints. The minerals and vitamins and nutrients are in perfect harmony with each other. Celery leaves are high in vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6 and C and dense in potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and essential amino acids.
 
Other Benefits of Celery Juice
 
Fights Cancer – Celery is known to contain at least eight families of anti-cancer compounds. A study at Rutgers University of New Jersey found that celery contains a number of compounds that help prevent cancer cells from spreading. Celery contains compounds called acetylenics and this compound has been shown to stop the growth of tumor cells. Celery contains other compounds called phonolic acids that block the action of hormone-like substances called prostaglandins, which encourage the growth of tumor cells. Coumarins, another phytonutrient in celery helps prevent free-radicals from damaging cells and prevent the formation and development of the colon and Celery juice is highly nutritious and one of the most hydrating foods we can put in our bodies. Because it is incredibly alkalizing, it equalizes the body’s PH, which is vital for peak health. In ancient times, it was considered a medicinal herb used to treat a variety of health complaints. The minerals and vitamins and nutrients are in perfect harmony with each other. Celery leaves are high in vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6 and C and dense in potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and essential amino acids.
 
This super food also contains important concentrations of plant hormones and the very special essential oils that give celery its characteristic smell. These oils help to regulate the nervous system, and are very calming.
 
Celery is rich in sodium, which is very different to table salt. Normal table salt is composed of insoluble inorganic compounds which lead to the development of varicose veins, hardening of the arteries and other aliments. If salt, including sea salt is white, then it has been processed and all minerals and nutrients have been destroyed.
 
On the other hand, the sodium that is available in celery is soluble and organic (live), and is essential for the body. Organic salt allows the body to use the other nutrients that are taken into the body. Every cell in our body is constantly bathed in a salt solution, and if the salt level is not in balance, dehydration occurs. This is why celery juice is a perfect rehydration drink for athletes.
 
Lowers Cholesterol – Laboratory studies also indicate that butyl phthalide, a chemical in celery, may help reduce LDL (bad) cholesterol. According to researchers at the University of Chicago, celery reduces cholesterol levels by as much as 7 points with as little as 2 stalks a day. Celery also aids in increasing bile acid secretion which helps to remove cholesterol from the body.
Aids in Digestion – Special nutrients in the fiber are released during juicing that aid bowel movements. This makes celery a natural laxative that helps to relieve constipation. It also helps relax nerves that have been overworked by man-made laxatives.
 
Diuretic – The potassium and sodium in celery juice are powerful body fluid regulators that stimulate urine production to help rid the body of excess fluid.
 
Anti Inflammatory – The polyacetylene in celery is an amazing relief for all inflammation including rheumatoid arthritis, osteoarthritis, gout, asthma and bronchitis. A study published in the Proceeding of the National Academy of Science U.S.A found that another powerful phytonutrient called luteolin prevents activation of a pathway that allows inflammation in the brain to get switched on. Luteolin also inhibits the excess production of TNF-alpha, a direct cause of inflammation. Juice is the most efficient and nutritious way to eat celery, and people who have these conditions can drink as much juice as desired without overdosing.
 
Lower blood pressure – Celery’s potential for reducing high blood pressure has long been recognized by Chinese medicine. Studies show that drinking celery juice every day for 1 week can significantly help lower blood pressure. A compound called phtalides helps relax the muscles around the arteries, dilating the vessels and allowing blood to flow smoothly. Pthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict. When researchers injected 3-n-butyl phthalide derived from celery into laboratory animals, the animals’ blood pressure dropped 12 to 14 percent. Celery amazingly doesn’t lower blood pressure which is already low.
 
Insomnia – The minerals and essential oils in celery juice have a calming effect on the nervous system, making it beneficial for insomniacs. Its high magnesium levels help people to relax into a soothing and restful sleep.
Weight loss – Drinking celery juice frequently throughout the day helps curb cravings for sweet. It is filling without putting any extra pounds on.
 
Elimination and Prevention of stones – Celery juice is an amazing eliminator of toxins from the body, which aids in the breaking and elimination of urinary and gall bladder stones. This lovely juice helps those who have suffered from stones from getting them again.
 
Increased Sexuality – Celery juice is beneficial for weak sexuality, yet doesn’t cause an uncontrollable urge as some pharmaceutical drugs do. Celery balances the system rather than increasing it.
Celery can be juiced with any other fruits or vegetables. A particularly delicious and powerful combination is carrot, apple, cucumber and celery.
 
This article was previously published on Huffington Post

How To Make Probiotic-rich Water Kefir

Recipes, Superfoods | January 4, 2017 | By

If you live a dairy-free lifestyle due to ethical reasons or lactose intolerance, then you may envy people who can easily obtain healthy probiotics by eating yogurt or drinking dairy kefir. You may even be thinking of taking probiotic supplements, but these supplements are often ineffective. Instead, try making affordable, dairy-free water kefir. The basic recipe will give you a base you can then add fruit juice or even a natural flavor extract to in order to customize your flavor.

To make water kefir, you need to purchase a starter culture of water kefir grains. Not only are they super-affordable, but you should only have to purchase them once! Not only can they be re-used, but since they are filled with living bacteria and yeast, they will keep growing and replicating, and you will actually end up with more and more the longer you keep them!

Once you receive them, make your water kefir in any glass jar (an empty jam or pickle bottle is perfect) by following these steps:

  1. Dissolve two-tablespoons of brown sugar in about one-quarter cup of hot water and then let cool to room temperature. (The kefir grains will “feed” off it, so there will be little to no sugar left in the final beverage.)
  2. Add 2 cups of room temperature water to the sugar solution.
  3. Add one tablespoon of water kefir grains.
  4. Place a clean cloth or coffee filter over the top of the jar and secure it with a rubber-band or string tied tightly around it. Do not top with the metal lid that came with the jar, or you will starve the solution of needed oxygen!
  5. Place it in warm spot in your home. The solution thrives best at around 75-degrees Fahrenheit, but don’t worry too much about the exact temperature too much. However, if you find a batch does not ferment the first time, you may have to find a warmer spot in your home the second time around. Your unheated oven is the perfect place to store your water kefir if you don’t use it daily.
  6. After about 36-hours, you should notice that the water is cloudy, and this is when you can strain the mixture to remove the grains.
  7. Once the water kefir is fully prepared and the grains taken out, you can chill it before you drink it and add a splash of fruit juice for a delicious, healthy beverage. Enjoy!

Since the process of making a batch of water kefir does take a few days, you may want begin your next batch using the same grains again as soon as you strain them from the first batch. However, you can store them in the refrigerator between uses if you don’t plan to make a new batch right away.

This article was previously published on Huffington Post.

Day After Detox Drink!

We often use cranberries during the holiday season and forget they can be juiced. You can benefit from the power of cranberries by drinking a detox juice the day after you’ve over indulged in food or drink. Cranberries contain arbutin, a diuretic that helps flush toxic fluids from the body that contribute to bloating. Also the antioxidants present in cranberry juice support the liver and aid in protecting against heart disease and certain cancers.

Day After Detox Drink
Serves 1
This day after detox drink is great for recovery after over indulging in food and alcohol.
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Prep Time
5 min
Total Time
8 min
Prep Time
5 min
Total Time
8 min
50 calories
13 g
0 g
0 g
2 g
0 g
1035 g
56 g
3 g
0 g
0 g
Nutrition Facts
Serving Size
1035g
Servings
1
Amount Per Serving
Calories 50
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 56mg
2%
Total Carbohydrates 13g
4%
Dietary Fiber 5g
18%
Sugars 3g
Protein 2g
Vitamin A
51%
Vitamin C
115%
Calcium
8%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 32 oz water
  2. 1/2 lemon
  3. 1/2 cup parsley
  4. 1 inch ginger root
  5. 1/2 cup fresh cranberries
Instructions
  1. Blend until smooth. Sip on over an hour to truly flush the system.
Adapted from TannyRaw.com
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calories
50
fat
0g
protein
2g
carbs
13g
more
Adapted from TannyRaw.com
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Daily Detox: Tumeric Lemon Water

Recipes, Superfoods | August 29, 2016 | By

Starting your day with lukewarm lemon water is one of the best things you can do for your body. Lemons are loaded with vitamin C, B, calcium, iron, magnesium, potassium, enzymes, antioxidants, and fibers. Next to adding a host of healthy nutrients, it also kick-starts digestion, boosts the immune system, fights inflammation, and hydrates and energizes the body.

To make this healthy morning habit even better, I recently started to add turmeric too. In addition to getting the amazing benefits of lukewarm lemon water, turmeric will turn it into a nutrient-dense, cleansing energy bomb to fly through your day.

What turmeric-lemon water can do for you:
-Boost anti-inflammatory properties of lemon water. Curcumin, or turmeric’s active compound, is a potent anti-inflammatory compound which matches the effectiveness of many over-the-counter anti-inflammatory drugs.
-Improve brain power. Lemons are an excellent source of brain-boosting potassium and magnesium, while turmeric has been found to reduce the risk of cognitive disorders such as dementia and Alzheimer’s.
-Antioxidant activity. Both lemon and turmeric possess strong antioxidant activity to keep your skin in perfect condition and keep tumors at bay.
-Improve digestion. Eating or drinking turmeric on a daily basis stimulates the gallbladder, reduces bloating and gas, and prevents inflammation of the digestive tract, while lemon juice helps to loosen and flush out toxins from the digestive system.
-Heart-friendly. Curcumin reduces LDL (or bad) cholesterol, prevents blood clotting, and removes plaque build-ups in the arteries.
-Weight-loss aid. Lemons stoke the metabolic fire, which helps you to burn more calories from the food you eat.
Cleansing properties. Lemons and turmeric stimulate your liver to produce more enzymes. It enables the liver to work more efficiently in eliminating toxins and waste materials.

This article was previously published on Huffington Post

Turmeric Lemon Water
Serves 1
Daily detox recipe
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Prep Time
5 min
Total Time
6 min
Prep Time
5 min
Total Time
6 min
68 calories
18 g
0 g
0 g
0 g
0 g
264 g
12 g
17 g
0 g
0 g
Nutrition Facts
Serving Size
264g
Servings
1
Amount Per Serving
Calories 68
Calories from Fat 1
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 12mg
0%
Total Carbohydrates 18g
6%
Dietary Fiber 0g
1%
Sugars 17g
Protein 0g
Vitamin A
0%
Vitamin C
2%
Calcium
1%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 glass lukewarm water
  2. ¼ teaspoon turmeric powder or grated turmeric root
  3. Juice of ½ lemon
  4. Pinch of black pepper (to increases turmeric’s bioavailability)
  5. Honey or maple syrup to taste (optional)
  6. A pinch of cinnamon (optional: for extra anti-diabetic effect)
Instructions
  1. Add lemon juice, black pepper, turmeric, honey, and cinnamon to a glass of lukewarm water. Drink first thing in the morning on an empty stomach for the best energizing effect. Stir constantly while drinking to avoid all turmeric to sink to the bottom of the glass.
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calories
68
fat
0g
protein
0g
carbs
18g
more
Live Well High Vibe Style http://www.livewellhighvibestyle.com/

Delicious and Detoxifying Cilantro Pesto

Recipes, Superfoods | November 15, 2015 | By

Cilantro is the leaf of the young coriander plant, an herb in the parsley family, similar to anise. Commonly found in Mexican dishes and salsas, it is sometimes referred to as the Mexican parsley.

Cilantro Pesto
Serves 4
Cilantro Pesto - A Delicious Detox
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
490 calories
9 g
0 g
50 g
5 g
6 g
90 g
11 g
1 g
0 g
42 g
Nutrition Facts
Serving Size
90g
Servings
4
Amount Per Serving
Calories 490
Calories from Fat 437
% Daily Value *
Total Fat 50g
77%
Saturated Fat 6g
29%
Trans Fat 0g
Polyunsaturated Fat 31g
Monounsaturated Fat 11g
Cholesterol 0mg
0%
Sodium 11mg
0%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
13%
Sugars 1g
Protein 5g
Vitamin A
11%
Vitamin C
12%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 cloves garlic
  2. 1/3 cup Brazil nuts (selenium source)
  3. 1/3 cup sunflower seeds (cysteine source)
  4. 1/3 cup pumpkin seeds (zinc, magnsium sources)
  5. 2 cups packed fresh cilantro (coriander, Chinese parsley) (Vitamin A source)
  6. 2/3 cup flaxseed oil
  7. 4 tablespoons lemon juice (Vitamin C source)
  8. 2 tsp. Dulse powder
  9. Bragg’s Liquid Aminos™
Instructions
  1. Process the cilantro and flaxseed oil in a blender until the cilantro is chopped. Add the garlic, nuts, and seeds, dulse and lemon juice and mix until the mixture is finely blended into a paste. Add a squirt of Bragg’s Liquid Aminos to taste and blend again. Store in dark glass jars if possible. It freezes well, so purchase cilantro in season and fill enough jars to last through the year.
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calories
490
fat
50g
protein
5g
carbs
9g
more
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This pesto is easy to make, cleanses the body of heavy metals, and is delicious!  The author claims that taking two teaspoons of this cilantro pesto each day for three weeks increases the expulsion of mercury, lead, and aluminum in the urine, effectively removing these metals from the body.  

Cilantro pesto is delicious and versatile. This makes a savory dip for chips, crackers and vegetables.  You can also toss with pasta or spiralized zucchini noodles.

When Is Cilantro Available?

Year round, though more abundant in early spring and Summer. 

How To Store Cilantro

Wash and wrap the cilantro in a  paper towel and then place it in a plastic bag.  Keep refrigerated as warm temperatures will cause it to wilt.

Growing Cilantro 

Check out this tutorial from Sunset Magazine

Yuve Raw Chia Seeds & Cocoa Smoothie

Superfoods | August 29, 2015 | By

Our family loves smoothies! It’s a quick way to make sure you’re getting protein, fiber and other important nutrients. An easy way to boost your breakfast or post workout smoothie is with protein powder.  I was recently invited to try Yuve Raw Chia Seeds & Cocoa. Yuve provides a complete vegan protein source through a combination of pea and rice protein and can be used as a meal or snack. You’ll be happy to know the powder is non-GMO, dairy/soy-free and is a blend of nearly two-dozen premium natural ingredients including buckwheat, goji berries, spirulina, maca powder, raw chia seeds, vitamins A, C, E, selenium, fiber and super antioxidant resveratrol with no added sugar. I’ve also learned the main benefit of plant-based protein powders is that they tend to be much easier on the digestive tract than dairy based sources.

Yuve Protein Smoothie EWEH

I made my smoothie with almond milk but any nut milk or water works too. You can also add fresh fruit or greens before you blend. The unique taste and texture comes from the combination of raw chia seeds, cocoa beans and goji berries. My smoothie was rich and filling. I also discovered the Yuve blog is a great resource for recipes and recommends mixing in oatmeal for added protein. That’s a valuable tip as we had back to school.

Yuve comes in a family friendly size container of 15 servings. Take advantage of Yuve’s offer to try for free! 

Lemony Chia Seed Muffins

Lemony Chia Seed Muffins
Serves 12
Plenty of lemon zest and lemon juice create a tangy, crowd- pleasing muffin. The chia seeds add a powerful nutritional punch. They are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
207 calories
36 g
2 g
6 g
3 g
4 g
74 g
126 g
14 g
0 g
1 g
Nutrition Facts
Serving Size
74g
Servings
12
Amount Per Serving
Calories 207
Calories from Fat 52
% Daily Value *
Total Fat 6g
9%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 2mg
1%
Sodium 126mg
5%
Total Carbohydrates 36g
12%
Dietary Fiber 3g
13%
Sugars 14g
Protein 3g
Vitamin A
1%
Vitamin C
3%
Calcium
20%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Lemony Muffin Batter
  2. 2 cups all-purpose flour
  3. 2 TB baking powder
  4. 1/2 tsp salt
  5. 1/4 cup coconut oil, melted
  6. 1/2 cup agave nectar (or sugar)
  7. 1/2 cup apple sauce
  8. 3 TB chia seed, mixed with 1/4 cup water
  9. 1 tsp vanilla extract
  10. 1 lemon, zested with its juice
  11. Lemony Glaze
  12. 1 cup powdered sugar
  13. 2-3 TB fresh lemon juice
Instructions
  1. Preheat oven to 350* F. In a small bowl, combine the chia seeds with 1/4 cup warm water and set aside for 5-10 minutes. Meanwhile, in a large bowl, combine the 2 cups flour, baking powder and salt and combine well. Add the coconut oil, agave, applesauce, chia seed/water mixture and vanilla extract and mix with an electric hand mixer. (Note: the batter will be thick). Zest and juice the lemon and add it to the batter and incorporate well. Line a cupcake tin with cupcake liners and spoon equal amounts of batter into each tin. Bake for 20 minutes. While the muffins are cooking, make the glaze by combining the powder sugar with the fresh lemon juice and mix with a fork making sure to smooth out any lumps. Glaze the muffins while they are still warm.
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calories
207
fat
6g
protein
3g
carbs
36g
more
Live Well High Vibe Style http://www.livewellhighvibestyle.com/

Banana, Kale & Spirulina Smoothie

Smoothies are an easy way to pack nutrient dense food, superfoods, supplements, and high quality protein in one drink. What’s also great is that they’re quick to make — perfect for those days when you don’t have time to make yourself or your kids a healthy breakfast.

Banana, Kale & Spirulina Smoothie
Serves 1
Nutrient dense dairy free smoothie.
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Prep Time
5 min
Total Time
7 min
Prep Time
5 min
Total Time
7 min
475 calories
67 g
0 g
23 g
8 g
3 g
832 g
11 g
30 g
0 g
14 g
Nutrition Facts
Serving Size
832g
Servings
1
Amount Per Serving
Calories 475
Calories from Fat 153
% Daily Value *
Total Fat 23g
36%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 11mg
0%
Total Carbohydrates 67g
22%
Dietary Fiber 17g
68%
Sugars 30g
Protein 8g
Vitamin A
6%
Vitamin C
51%
Calcium
98%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Handful of kale (stalks removed)
  2. 1/2 avocado
  3. 2 frozen bananas
  4. 1 Tablespoon chia seeds
  5. 2 cups homemade almond milk
  6. 1 Tablespoon spirulina
Instructions
  1. Mix all ingredients in a blender.
Notes
  1. Add more almond milk if you want smoother consistency.
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calories
475
fat
23g
protein
8g
carbs
67g
more
Live Well High Vibe Style http://www.livewellhighvibestyle.com/
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Superfoods for super health!

Superfoods | May 3, 2015 | By

First it’s important to understand what superfoods are. Superfoods are foods that are jam-packed with vitamins and antioxidants. You’ll be happy to learn they don’t need to be exotic or expensive and can be found at the grocery store.

List of common superfoods:

  • Açaí
  • Barley
  • Beans
  • Bok Choy
  • Lentils
  • Buckwheat
  • Nuts and Seeds
  • Sprouts
  • Blueberries
  • Broccoli
  • Oats
  • Oranges
  • Pumpkin
  • Tea (green)
  • Tea (black)
  • Tomatoes
  • Yogurt & Kefir (Dairy & Dairy Free)

When you look at the list above, superfoods are primarily fruits and vegetables. There are also some whole grains, legumes and yogurt. Adding superfoods to your daily diet can happen when you take these steps.

  • Step One: Create a menu plan for the upcoming week. Include recipes that contain your superfoods. Shop from your grocery list. Try to add a fruit or vegetable to each and every meal.
  • Step Two: Snack on seeds, berries, and nuts. Seeds, nuts and berries make a delicious snack. You can also add them to yogurt and have a superfood snack. Berries, nuts and seeds can also be added to steel cut oats for a superfood breakfast.
  • Step Three: Switch to whole grains. Change your white bread, white rice and instant oatmeal to whole grains. Enjoy steel cut oats, barley, and buckwheat instead. Eat whole grain breads and cereals.
  • Step Four: Add green tea to your morning or afternoon habit. You don’t have to switch and stop drinking coffee. However, if you can add green tea to your routine each day you’ll get a whollop of nutrients and antioxidants.

By adding superfoods to your regular meals in addition to other fruits and vegetables, you’ll be giving your body everything it needs to stay strong and healthy.