It's Time to Manage Your Sugar Addiction, Sweetcheeks

Damn that sweet tooth.

As the stores start rolling out all that Valentine’s Day crap, the urge for candy becomes like an itch you can't scratch.

But you’re no fool.

You know that sugar rots your teeth and sends your blood sugar on one hell of a ride.

Still, humans needs sugar like a car needs gasoline. In fact, it's your body's preferred source of energy. So if sugar is necessary, why does it get such a bad rap?

Sweet Sensations

Sugar comes into your body in the form of carbohydrates. That’s right, say it with me: carbs = sugar. Any carbohydrate is a sugar, whether it's starchy vegetables, non-dairy milks, beans (even tofu and hummus), fruit or grains. It's no wonder carb-free diets seem restricting. You can't eat shit.

Modern Sugar

Today we consume sugar that has little or no resemblance to a nutrient-rich, natural form. We’ve got GMOs, chemically-produced artificial sweeteners and highly-processed carbs, which rob the body of vitamins, minerals, fats and antioxidants. What happens when your body gets shocked with all this crap? It tries its best to function, but it typically ends up running on short spurts of energy and eventually eats shit. Hello, sugar crash.

How do you manage your sugar addiction? Consider these five tips to help curb your cravings and keep your energy stabilized:

1. Go natural. When consuming carbohydrates, choose organic, whole-food forms instead of highly-processed versions. You'll feed the body's sugar craving without risking a crash. An organic waffle (we love Nature's Path) with nut butter or dark chocolate with a high-cacao content are good options.

2. Read labels. Look for “plain” or “unsweetened” versions of your basic carbs (cereal, non-dairy milks, waffles) that you can dress up yourself. Cereal can pack as much sugar as a Twinkie, so be smart about what you're eating for breakfast.

3. Invest in high-quality sweeteners. When you use your own sweeteners, go for taste and nutrient density. Choose coconut palm sugar and nectar, molasses and organic cane sugar. They may be more expensive than the processed stuff, but you're worth it, damnit.

4. Choose spices over sauces. We consume so much added sugar in sauces. Try using spices during the preparation of food for added flavor that’s naturally sugar-free. Be especially wary of salad dressings and tomato sauce - these suckers are often loaded with extra sugar (and salt).

5. Monitor your carbs. Take note of your carb count every time you eat, instead of aiming for a daily amount. At each eating occasion, try to stay within 15-30 grams. Fifteen grams is more ideal for less-active types or those looking to lose weight.

Did you learn something new in this article? Still have questions? Leave us your feedback in the comments section below!

Have a question for Ashley? Email us at info@healthybitchdaily.com and we'll get your questions answered. 

Ashley Koff, R.D., Resident Dietitian

Named among the Top 10 Registered Dietitians in the U.S. by Today’s Dietitian Magazine, Koff appears regularly on national media outlets, including Dr. Oz, The Doctors, Good Morning America Health, CNN, AOL and E!. Koff is also the dietitian for espnW, and the featured dietitian on the CW’s “Shedding for the Wedding” and Lifetime’s “Love Handles.” Koff maintains a private practice, regularly lectures, and works to improve the quality of food choices on the sets of popular shows such as Private Practice, CSI: New York, Big Love, It’s Always Sunny In Philadelphia and Bones. Her book, Mom Energy: A Simple Plan to Live Fully Charged (Hay House, 2011), hits stands later this summer. For more information please visit AshleyKoffRd.com.

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A Good Way To Lose Weight Or a Gimmick?

Girlfriend, admit it: You’re in denial.

Your favorite jeans did not shrink in the wash - you put on some extra pounds during the holidays, and it’s time to get back into fighting shape!

The Glycemic Index Diet

One weight-loss plan that has recently gained a following was originally developed as a tool to help diabetics manage their blood sugar. It's based on the Glycemic Index (GI), a measure of the degree of how rapidly a carbohydrate is digested and released as glucose (sugar) into the blood stream, with zero being low and 100 being high. The theory behind the Glycemic Index diet is that eating low GI foods can help reduce hunger because they are broken down more slowly, so you feel fuller longer.

When you consume high GI foods, they are digested quickly, causing a blood sugar spike that's followed by a crash. The result? A vicious cycle of intense cravings and binging.

Still with me? Good.

Looks Are Misleading

On the surface, the GI diet seems to make sense - but so did electric-blue eyeshadow, at one point. Glycemic Index scores vary from person to person and can be altered by the cooking method, as well as the ripeness, of food. And more significantly, the GI rating does not take into account the amount of carbohydrates in a food item.

Consider a carrot. If you were to strictly follow the GI diet, then you would avoid carrots because of their high GI score. You would also choose candy over a higher-scoring potato and wash it down with a regular soda. Um, not on your life.

What to Eat
 
There’s an ongoing debate over whether eating a low GI diet is a gimmick or an effective way to lose weight. The research is not conclusive, so like all eating plans, you have to find what works for your individual needs. If you decide to try a low GI/GL diet, here is a list of many common foods and their ratings. The Physicians Committee for Responsible Medicine (PCRM) has also put together a list of some recommended low-GI foods, including the following:

• Pumpernickel or rye bread (avoid white bread)
• Oats, bran cereals, GrapeNuts
• Most fruits
• Sweet potatoes
• Rice, barley, couscous
• Beans, peas, lentils
• Most veggies

Other Tips

1. Eat loads of fiber. Build up to 40 grams per day.
2. Consume “volumetric” foods.  Soups, salads and foods cooked in water - like oatmeal - will make you feel full without adding lots of calories.
3. Don't skip meals. A study in the Journal of Personality and Social Psychology showed that willpower is affected by the amount of glucose in the brain, and even small acts of self-control can deplete the supply.

Have you tried the Glycemic Index diet? Let us know on in the comments section below!


Susan Emmer, FOOD Feature Editor
Susan is an eco-lifestyle expert, certified whole health educator, and refugee from the corporate media world. Earning an environmental studies degree before green was the new black, Susan is the owner of Farmacy Agency, a sustainability marketing, social media, and PR firm. Susan works hard to keep her two dogs in the life they’ve grown accustomed to, and dreams of someday living on a ranch. Follow her on Twitter @wellnewsnetwork.

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Stop Bitching. Stop Making Excuses. You Can Do This.

Our resident dietitian is a woman about town.
 
She recently visited “Access Hollywood Live” to share her secrets for weight loss. If you want to drop that baby weight, holiday weight or sitting-on-your-ass-at-work weight, follow her no-fail tips:
 
Hide From HFCS
 
High-fructose corn syrup: It’s not a fruit, and it’s not corn. It’s a chemical cocktail that the body doesn’t know what the hell to do with. Know what happens to stuff the body can’t find a use for? It gets stored in your fat cells and overburdens your liver, lady. Choose spices, sauces and dressings that don’t contain the dreaded HFCS. Try organic spices (we love Teeny Tiny Spice Co.), quality hot sauces (try All Spice Café) and dressings made of vinegars, spices and oils - not sugar, salt and other junk.
 
Calorie Shmalorie
 
How many 100-calorie packs of junk does it take to fill up your trunk? Not very many. True, portion control is a vital tool for weight loss, but that doesn’t mean you get to eat crap in a bag. The quality of nutrients and a balance of the right nutrients do more to ensure you lose weight and keep it off. When we go “low cal,” hunger and boredom set in. We end up eating again sooner, consuming more calories and getting less nutrition than if we made nutrient-balanced choices to begin with. Aim for a serving each of carbs, protein and fat. It may seem like more calories, but it’s going to give you sustained energy - we’re talking three hours.

Remember, weight loss isn’t a sprint to an imaginary finish line, so fuel up right now and you'll have the energy to keep at it every day.
 
Ditch the Diet Drinks
 
You think you’re so tricky. You get sweet taste, caffeine and bubbly without paying the price, right? Wrong. Ditch the chemicals that irritate the body and fill you up without any real fuel. If you want something other than water but with no or minimal calories, try a flavored sparkling water (we love Ayala’s Herbal Water) or soda alternative. If you need your energy fix, choose an organic energy shot (like Celestial Seasonings K Shots), which gives you some carbs for quick energy, and pair it with a handful of nuts. Another thing? Don’t ever put caffeine in a body without any nutrients, as it’s like revving an engine without any gas in the car. Eeeeek!
 
Even better? Grab an organic greens juice (kale, spinach, cucumber, romaine, lemon, ginger) which helps remove toxins, gives you energy and alkalinizes your digestive tract to reduce bloat and sugar cravings.
 
Drink Purposefully (What Size Do You Want to Be?)
 
Looking to be larger? We thought not. But if you’re ordering beverages the size of your head, you’re right on track to the next dress size up. A portion size of a non-dairy beverage is 6-8 ounces. (For booze, aim for even less.) Look for “plain” and “unsweetened” on your labels to avoid extra sugar. A juice serving is 4 ounces - not the bottle size you grab at the store. So whether you’re making a smoothie at home, ordering a glass of wine or getting your morning latte, make sure to order for the size you want to be: small. Easy solution? Get smaller glasses or mugs for your house or daily commute.
 
What's your plan for weight loss in 2012? Leave us your feedback in the comments section below!

Have a question for Ashley? Email us at info@healthybitchdaily.com and we'll get your questions answered.

Ashley Koff, R.D., Resident Dietitian
Named among the Top 10 Registered Dietitians in the U.S. by Today’s Dietitian Magazine, Koff appears regularly on national media outlets, including Dr. Oz, The Doctors, Good Morning America Health, CNN, AOL and E!. Koff is also the dietitian for espnW, and the featured dietitian on the CW’s “Shedding for the Wedding” and Lifetime’s “Love Handles.” Koff maintains a private practice, regularly lectures, and works to improve the quality of food choices on the sets of popular shows such as Private Practice, CSI: New York, Big Love, It’s Always Sunny In Philadelphia and Bones. Her book, Mom Energy: A Simple Plan to Live Fully Charged (Hay House, 2011), hits stands later this summer. For more information please visit AshleyKoffRd.com.

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Depending on Your Workout, What You Eat Before and After Matters

We go together like rama-lama-lama, ka-dinga-da-dingy-dong.
 
You’ve experimented with wine pairings, chocolate pairings and more. But when it comes to your exercise, your activity of choice should be paired with the right foods for optimal energy, digestion, calorie burn and fat loss.
 


Hot Yoga
 
Hot yoga - or even an intense vinyasa class - will cause you to sweat water and toxins while opening the body and stimulating digestive function. Therefore, pre-yoga isn’t the time to load up your stomach.
 
Before: About 2.5 hours before class, have a coconut water smoothie with rice protein powder, essential fatty acid oil and some organic greens. Nutrient-balanced snacks will give you the fuel you need but prevent digestive distress during class. Coconut water (rich in potassium) will ensure you're hydrated going into class, too.
 
After: Drink plenty of water and eat some whole-grain or sprouted-grain crackers with guacamole (also rich in potassium) to replenish electrolytes.

Bootcamp
 
Yes, classes are remniscient of army training - where you keep going 'til you lose your lunch. But we’d prefer you keep your nutrients.
 
Before: Eating about 2-3 hours before is mandatory. The body needs carbohydrates for quick energy (you'll thank me when it's time for that 3rd round of burpees) and protein for muscles. The anti-inflammatory power of these fats are an added “morning after” bonus. Try whole-grain stir fry with wild rice or Kamut and your favorite veggies (aim for at least two colors). Add dried ginger and toss on hemp seeds after cooking.

After: Toss together a salad with sprouted beans and make a dressing from mashed avocado and salsa. This fuel will replenish what was lost and give your body energy to tackle the next few hours.
 
Swimming

Whether it’s a few quick laps or an hour of intense training, the body exerts tremendous energy while swimming. While you want to pack in the nutrients pre-swim, you don’t want to sink to the bottom.

Before: Eat 2-3 hours before and include hearty carbs like butternut squash soup, buckwheat, oats or millet. Top it with nuts and seeds for sustaining proteins and fats.

After: Sip on a coconut water for hydration. Have a warming bowl of steamed vegetables with tempeh (skip the soy sauce and extra sodium) and opt for sesame, olive, walnut, flax or hemp seed oils.

Hiking
 
Hiking is one of the best ways to see the big, wide world and get your workout in. The right fuel will make a big difference in terms of your energy, but also will help with that annoying need to "go" when you're at the top of a mountain and there's no potty in sight.

Before: Hydrate a bit with H2O, but skip your pre-trail coffee unless you have timed it and know your body’s post-coffee response extremely well. Before you hike, start with a banana-peanut butter sandwich. The banana will help hydrate (potassium) but it's also a little constipating - which is desirable mid-hike. If you need some extra zing, add some cacao nibs to an organic cereal with other nuts and seeds for a homemade hiker’s trail mix

After: Drink more water and enjoy your trail mix remains atop some berries or fruit. You can also try a lentil soup with veggie sausages and greens.

Interval Running
 
Running is great for you, but according to numerous trainers, interval running is where it’s at. To prepare your muscles and mind for this workout, your body needs to be fueled up. You may do better eating closer to the time of exercise.

Before: Have a leftover slice of (vegan) pizza or half a sandwich? This could be the perfect pre-run fuel. Coffee or caffeinated beverages can work too (hemp latte, anyone?) but be sure it won't require a bathroom break. And if you have coffee, make sure you still have something to eat – a piece of fruit, an organic fruit leather or an organic protein bar (we like Pure bars).

After: Have a nutrient-balanced and hydrating snack like a burrito: corn tortilla (non-GMO, please), sautéed onions and greens, Daiya cheese, guacamole and hot sauce. Pair it with a large glass of water with lemon or herbal iced tea.
 
What’s your favorite food and fitness pairing? Leave us your feedback in the comments section below and Ashley will tweet her faves this week!

Have a question for Ashley? Email us at info@healthybitchdaily.com and we'll get your questions answered.

Ashley Koff, R.D., Resident Dietitian
Named among the Top 10 Registered Dietitians in the U.S. by Today’s Dietitian Magazine, Koff appears regularly on national media outlets, including Dr. Oz, The Doctors, Good Morning America Health, CNN, AOL and E!. Koff is also the dietitian for espnW, and the featured dietitian on the CW’s “Shedding for the Wedding” and Lifetime’s “Love Handles.” Koff maintains a private practice, regularly lectures, and works to improve the quality of food choices on the sets of popular shows such as Private Practice, CSI: New York, Big Love, It’s Always Sunny In Philadelphia and Bones. Her book, Mom Energy: A Simple Plan to Live Fully Charged (Hay House, 2011), hits stands later this summer. For more information please visit AshleyKoffRd.com.


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Tired of making resolutions that you just bail on a few weeks in? Us too.

So this year we sought advice from Meghan Telpner, nutritionista extraordinaire, owner of The Love in the Kitchen Academy, and all round kick-ass chick.

If there’s one girl who knows how to set goals and stick to them, it’s Meghan. Seriously. This is a woman who was diagnosed with Crohn’s disease 5 years ago - a condition docs told her was incurable and could only be addressed with surgery and meds. Not one to play by the rules, she reclaimed her health with yoga, meditation, acupuncture, herbal remedies and healthy eating. Five years later, Meghan remains symptom free.

So who better to whip us into shape for 2012, right? And she’s making it easier than ever to keep whole, natural, local and (most importantly) delicious vegan food on the menu with these items from her kitchen:

1. Irish Moss:  This superfood gives a creamy texture to smoothies and puddings and is an excellent source of sulphur compounds, protein, iodine, calcium, iron, magnesium, selenium, zinc, pectin, and vitamins B and C. It eases digestive discomfort - something we can all appreciate this time of year.

2. Nut Sack: Don’t let the name turn you off. This kit makes it easy to make your own nut and seed milks right at home. Not the other thing.  

3. Power Packs: Meghan’s put together a few power packs to make getting 2012 off on the right foot easy. Try her Smoothie Kit, Raw Living Deluxe Kit, or the Stress Buster – all of which are chock-full of awesome stuff.

So start 2012 off with a healthy bang.

Until January 1 use the coupon code Resolution on any of Meghan’s finds on Ethical Ocean to save 10%!

Let Meghan help you reach your goals and conquer your resolutions without sacrificing (too many) of the things you love.

Cheers to a fantastic year!

Today’s post is proudly sponsored by

The Link Between Food and The Blues May Be Stronger Than You Think


It’s full-blown holiday crunch time.

Do you deal with the discomfort of your dysfunctional family and shopping stress by calling upon cookies and wine?

Yeah. We've been there.


Food and the Blues

The holidays can be even more challenging for the one in 20 Americans that suffers from depression, a chronic illness that usually requires long-term treatment with medication and counseling. Researchers are always looking into the oh-so-many factors that may influence depression, such as biology, hormones, life events and childhood trauma. The scarcely-studied factor? Food.

Science and Stuff

A study published in the British Journal of Psychiatry in 2009 showed that the future risk of depression was greater for participants that consumed a diet high in processed foods and lowest for those that consumed a whole-foods diet. Another recent study at the University of Melbourne suggested that eating a standard Western diet - one that is high in meat, dairy and preservatives - might increase the likelihood for depression by 50 percent. Step away from the cookie platter. Really.

Though further research is needed to understand why some foods may protect against or increase the risk of depression, most scientists agree that a healthy diet helps as part of an overall treatment.
 
Not Guilty, Your Honor

Food can significantly affect our moods, even if we're not clinically depressed. Unfortunately, most of us believe that the holidays give us a free pass to blow off our good-girl eating habits and exercise regimes. The delusion that our actions don’t have consequences (we're talking your diet, not that one-night stand with the cute bartender) can start off that vicious cycle of eating poorly and exercising less, which always leads to additional stress and more eating. Can’t a girl just enjoy her fruitcake?
 
Feel Good Foods

Luckily there are some foods that have been shown to help combat depression, including the following:

Coffee. Studies suggest that the risk of depression is lower for women who drink over two cups of coffee a day. Can I get a hell yeah? If you're not into nature's bitter brew, try one of our favorite coffee alternative drinks.

Saffron. A golden spice that has been found to have antidepressant effects similar to Prozac. But there are a lot of “fakes” on the market, so buyer beware. To find out whether yours is the real deal, immerse a tiny piece of it in warm water. If the water colors immediately, then it's adulterated. Genuine saffron takes about 10-15 minutes of soaking before it turns a deep red color.

Chocolate. Antioxidants in chocolate may lower cortisol levels (the stress hormone). Choose organic brands with a cacao content of 70 percent or higher.

Blueberries, Oranges and Peppers. Good sources of the antioxidant vitamin C, your immune system's best friend.

Nuts and Seeds. Good source of vitamin E and omega-3 fatty acids - those hormone helpers that can fight fat and keep you sane during your cycle.

Carbs. Whole grains, legumes, fruits and vegetables help with the production of serotonin, the mood-boosting brain chemical.

Supplements. Get your B12 and D to help regulate your moods. B12 has also been shown to help out with alcohol and sugar cravings. Um, pass the pills.


Cope Time
 
Since hiding under your covers for the rest of the month ain't an option, set realistic goals and expectations (like accepting the fact that your family has no resemblance to the Brady Bunch). Don’t pack every day with activities - prioritize and make sure to save some time for yourself.  Also, avoid drowning your sorrows in the punch bowl – excessive drinking will only increase the blues.
  
Do you get the holiday blues? How do you cope? Let us know in the comments section below!


Susan Emmer, FOOD Feature Editor
Susan is an eco-lifestyle expert, certified whole health educator, and refugee from the corporate media world. Earning an environmental studies degree before green was the new black, Susan is the owner of Farmacy Agency, a sustainability marketing, social media, and PR firm. Susan works hard to keep her two dogs in the life they’ve grown accustomed to, and dreams of someday living on a ranch. Follow her on Twitter @wellnewsnetwork.

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Winter Spices Not Only Jazz Up Your Food, But They Fight Colds, Help Digestion and Improve Circulation

Feelin’ frigid?

When winter hits, it hits hard and below the belt. Warming up those popsicle toes and frostbitten cheeks can seem utterly impossible. What's worse? Being cold never looks cute – we scrunch up our shoulders, layer on the bulky clothes and tend to eat our way to warmth with comfort foods.

The good news? These winter-y spices can warm you up while also protecting you against some of winter’s major health challenges. So skip those '80s ear muffs and start experimenting with spice:

Allspice. Not just for fruitcakes (or men's deodorant), this spice delivers a variety of flavors that can ‘warm’ up the taste of any soup, vegetable dish or baked good, while also packing heat for you. It promotes digestion and lends anti-inflammatory effects to your weary winter bod.
 




Cinnamon. While we're not giving permission to go overboard, the addition of cinnamon – which acts like insulin - to your winter treats (hot cocoa, butternut squash soup, baked sweet potato) will help the body’s cells absorb sugar (i.e. carbs) so it doesn’t stay too long in your blood. Pass the snickerdoodles!
 




Red Clover. Whether you're trying to avoid that nasty cold or actually dealing with flu/cold symptoms, this spice helps soothe frayed nerves and aid your respiratory system. Add red clover to cooked vegetable medleys, grilled vegetable salads and even tacos.
 




Comfrey. Snuggle up with this spice for its multitude of healing benefits, which include improved digestion and elimination of trapped mucus. Bye bye, snot factory. You can even make it into a nighttime tea with some honey for those times when a stuffed nose, a cough or a bellyache threaten to keep you from your best Z's.
 




Nutmeg. This warm, sweet spice can enhance the flavor of any winter dish. But it’s also your kitchen's best-kept energy secret, aiding the adrenals to give you a better chance at optimal energy when combined with the right foods.
 





Oregano. It ain't just for spaghetti. Oregano oil taken as a daily supplement - or at the first sign of a cold - helps fight off the bad bacteria that wants to take you down.

 



Peppermint. Soothing and relaxing, peppermint helps raise your internal temperature when consumed as tea. Capture the most benefits by placing a lid or saucer over your tea cup to steep for at least five minutes. (But steer clear if you suffer from acid reflux or are taking homeopathic remedies.)





Before you raid the neighbor's herb garden, be sure to check with your doc if you're preggo or are taking medications for anything. Happy warming!

What are your favorite winter spices? Leave us your feedback in the comments section below!

Have a question for Ashley? Email us at info@healthybitchdaily.com and we'll get your questions answered.


Ashley Koff, R.D., Resident Dietitian
Named among the Top 10 Registered Dietitians in the U.S. by Today’s Dietitian Magazine, Koff appears regularly on national media outlets, including Dr. Oz, The Doctors, Good Morning America Health, CNN, AOL and E!. Koff is also the dietitian for espnW, and the featured dietitian on the CW’s “Shedding for the Wedding” and Lifetime’s “Love Handles.” Koff maintains a private practice, regularly lectures, and works to improve the quality of food choices on the sets of popular shows such as Private Practice, CSI: New York, Big Love, It’s Always Sunny In Philadelphia and Bones. Her book, Mom Energy: A Simple Plan to Live Fully Charged (Hay House, 2011), hits stands later this summer. For more information please visit AshleyKoffRd.com.

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There's More Than One Reason We Go Cuckoo for Candy Bars.

It was loved by Mayan royalty, kept secret for hundreds of years by the Spaniards and adored by the French.

Like many naturally miraculous things, however, we humans have managed to destroy it.

We're talking chocolate, baby. In its raw, naked form, it really wants to be your new best friend. But only if you solemnly swear to eat it as nature intended.
 
The Science

Raw chocolate or cacao, when unprocessed and free from a scandalous list of naughty fillers, colorants and other ingredients, is ridiculously great for us.

With more than 300 chemically-identifiable compounds, cacao can be extremely healing and potent - it's got more antioxidant flavanols than green tea, blueberries and acai, while also packing protein, healthy fats, calcium, iron and carotene, just to name a few.

Free Radical Fighter

Need another reason to indulge? Raw cacao's antioxidants work to fight the damaging effects of oxidative stress on our cells. If we don’t antioxidize properly, our immune systems suffer and can’t fight free radial damage. Girrrl, pass the mousse.
 
Don’t Touch Imitations

Before you run out and burglarize a Hershey factory, think twice about the chocolate you've probably been chowing your entire life.  The sugar, dairy, preservatives and other gross things added to most chocolate products are to blame for the sick, fat and not-so-pretty side effects of a candy binge. The trick is to stick with the raw stuff so you get the best source of magnesium, chromium and other super nutrients.
 
Keepin it Raw

When chocolate is heated above 42 degrees Celsius, the power nutrients start to die off, offering nothing more than the promise of a fat ass. If we keep the cacao unheated, it preserves the antioxidants, vitamin C and other goodies like serotonin and phenethylamine - that sexy neurotransmitter that makes us feel all warm, fuzzy and chill. We even get some nice omega-6 fatty acids, which some scientists say can help with weight loss. Yeah, you heard that right.
 
Drink it Up

Drinking our nutrients is one of the best ways to increase absorption. The blending process breaks down food so effectively that when it reaches the tummy, it's pre-digested and almost instantly absorbed. The result? Energy, a sexy glow and a better body, obvi.

Check out this deliciously divine raw cacao recipe from wellness and fitness expert Molly Kujawski of Empowerment Fitness:
 
Cocoa Bliss

What You Need

1 cup of organic coconut milk
1 tbsp of raw organic cacao powder
1 banana
3 large leaves of chopped swiss chard or 2 large handfuls of spinach
1 tbsp chia seeds (optional)
1 tsp agave or other natural sweetener (optional)
Ice

How to Make It
 
Place the coconut milk, cacao powder and banana in blender and blend.  Add swiss chard leaves or spinach, chia seeds and sweetener. Blend again. Finish by blending with the ice until the liquid is smooth. Feel the bliss!

Do you get hiiiiighhhh on raw chocolate? Tell us how you incorporate cacao into your recipes in the comments section below!

Beth Doane, Guest Blogger
Beth is a fashion designer, author and environmentalist who went from launching high-end European fashion lines to creating her own philanthropic fashion collection, Rain Tees. Her line of tees funds school supplies for children in Central and South America and plants a tree in a tropical rainforest for every item sold. Beth’s consulting agency, Andira International, helps brands build sustainable ideas into products, events and campaigns. Visit raintees.com for more information.

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Too Pooped to Pop? Snack on The Right Stuff To Avoid a Meltdown

Whatever happened to siesta hour?
 
Especially during this time of year, we could seriously use an afternoon snooze. Whether you're partying like a rock star, burning the midnight oil at work or just trying to get through another day, that 3PM crash totally ruins your momentum.


Eat Up, Stay Up

Thankfully, Mother Nature’s pantry is chock-full of foods that will help you recharge your battery. Keep these on hand to help you get through yet another frazzled holiday season - it’s as easy as learning your ABCs.


A is for Apple. Yes, the good old apple. It’s not just a beacon of brown-nosing - its carbs, fiber, water and nutrients provide immediate energy. When paired with nut butter (protein and fat for sustained energy), your boring old apple will pack an energy punch.
 



B is for B vitamins. Several of these puppies improve energy and alertness from the inside out. Try taking your multivitamin (with Bs) or a B-complex supplement at lunch to prevent the afternoon crash. Stock up on whole grains like oats and brown rice to get more B vitamins as well.





C is for Caffeine. Use it strategically, not to amp yourself up like a crazy person. Dose up before a workout and it will not only help alleviate the impending fatigue but rev your engine for a good workout. Use quality sources of caffeine like organic coffee, teas or coffee alternatives and monitor your portion size. (You know who you are, frappacino fiend).

 

D is for Dandelion and/or Dark Greens. These greens help the liver stay clean and make your digestive tract more alkaline. What’s that got to do with energy? Everything! A clean system is a more efficient and energetic one. Hint: dandelion can be bitter, so offset it with a sweeter taste like dates or pomegranate and drizzle walnut or avocado oil over it for some healthy fats.
 

E is for Energy Shots. While many are loaded with junk we wouldn't eat if our lives depended on it, there are a few that can actually do the trick (we like Kombucha shots from Celestial Seasonings) with organic ingredients, B vitamins, beneficial yeast (to aid digestion) and some carbs for quick energy. Pair a K-shot with some almonds for a quick, portable energy solution.
 



F is for Fiesta. As in, have a fiesta full of flavor to avoid a binge later on. Too often, we eat something boring because “it’s good for you” at lunch and then pig out later to fill the caloric void. Instead of the same old salad, do lunch up fiesta style – add some spices to your dish and play with  healthy fats like guacamole, hemp pesto or coconut spread to make your meals a reason to celebrate, thanks to great flavor.
 


G is for Garden. The secret to better energy begins with eating natural, quality foods like those that come from a garden. Vegetables not only help us feel full and make our plates look pretty, but they also deliver antioxidants – plant-based nutrients that help clean up our insides for optimal function and sheen!
 

For more tips on how to sustain optimal energy at any point in the day, check out Mom Energy: A Simple Plan to Live Fully Charged.  Still need more help? Leave us your questions in the comments section below!

Have a question for Ashley? Email us at info@healthybitchdaily.com and we'll get your questions answered.

Ashley Koff, R.D., Resident Dietitian
Named among the Top 10 Registered Dietitians in the U.S. by Today’s Dietitian Magazine, Koff appears regularly on national media outlets, including Dr. Oz, The Doctors, Good Morning America Health, CNN, AOL and E!. Koff is also the dietitian for espnW, and the featured dietitian on the CW’s “Shedding for the Wedding” and Lifetime’s “Love Handles.” Koff maintains a private practice, regularly lectures, and works to improve the quality of food choices on the sets of popular shows such as Private Practice, CSI: New York, Big Love, It’s Always Sunny In Philadelphia and Bones. Her book, Mom Energy: A Simple Plan to Live Fully Charged (Hay House, 2011), hits stands later this summer. For more information please visit AshleyKoffRd.com.

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