Welcome to Nutrition

New Year, New You | Week 1

Week 1
Start the Day Off Right

You can make better choices than that.

At this point, we all pretty much know how important it is to eat breakfast. Yet so many of us run out the door in the morning without eating anything.

Sure, not all people are the same and not everybody wants to eat a large meal first thing in the morning. Yet, so many of us stop by at Starbucks to grab a coffee and a scone or other pastry and gobble them down on the way to the office.

Why is Breakfast Important?

Breakfast is a critical meal because it influences practically every dimension of our being during the course of the day, including how we perform physically and mentally. Breakfast immediately raises the body’s energy level and restores the blood glucose level to normal after an overnight fast. It also raises the muscle and liver glycogen stores. It immediately lowers the blood level of the stress hormone cortisol, which peaks during the early morning hours. Breakfast is also linked to many health benefits, including weight control and longer life expectancy.

Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:

• A more nutritionally complete diet, higher in nutrients, vitamins, and minerals
• Improved concentration and performance in sport or the boardroom
• More strength and endurance to engage in physical activity
• Lower cholesterol levels and better blood sugar

The good news is, you can get proper fuel in just minutes. The easiest way is to knock back a nutrient-dense meal or smoothie with sufficient protein, fat, and carbohydrates. The goal of breakfast is to rehydrate the body, energize the brain, and feed the muscles.

Why do we love smoothies? Smoothies are easily digestible, loaded with nutrients, quick to make, portable and rehydrating. It’s also easy to eliminate processed foods and sugars. Tuesday’s recipe is a great example. The base of the recipe – and the thing that will ultimately give your drink its creaminess – is an avocado. Avocados are nutritional powerhouses when it comes to combating stress, as they contain glutathione, which blocks intestinal absorption of specific fats that cause oxidative damage, as well as high concentrations of beta-carotene, folate, and vitamin E. The lemon gives you an immune-boosting dose of Vitamin C, the turmeric is an anti-inflammatory powerhouse and the pineapple contains Bromelain which helps reduce swelling and inflammation in the body.

Weekly Recipes

  • Monday - Mocha Madness Smoothie

    What you’ll need

    • 1 1/2 cup room-temperature or cold coffee (make this the night before)
    • 1 large frozen banana
    • 1 cup ice
    • 2 Tbsp Ground Flax Seeds
    • 1 heaping Tbsp. unsweetened cocoa
    • 1 scoop chocolate protein powder
    • 1/4 cup halved walnuts

    Optional: unsweetened coconut flakes on top to garnish

    How to make it

    Place all ingredients in a blender and blend until you hit your desired consistency. If you want a thicker shake, use 2 cups of ice.

  • Tuesday - Avocado Kale Anti-Inflammatory Smoothie

    What you’ll need

    • 1 cup nut milk
    • 1/2 avocado
    • 1 scoop protein powder
    • 1/2 – 1 cup frozen pineapple
    • 1 lemon, tested and juiced (seeds removed)
    • 1 teaspoon turmeric
    • 1 teaspoon vanilla extract
    • 1 cup kale, stems removed
    • 1 scoop greens powder (sub chlorella or spirulina powder)
    • 1/2 cup ice (add or subtract based on desired consistency)

    How to make it

    Place all ingredients in a blender, in the order listed on the recipe, and blend until you hit your desired consistency. If you want a thicker shake, use 2 cups of ice.

  • Wednesday - Flu Fighter Smoothie

    What you’ll need

    For the Orange Layer

    • 1 small kiwi (skin removed)
    • 1 lime, juice only
    • 1” hunk peeled ginger
    • 1 tbsp coconut or MCT oil
    • 1/2 tsp turmeric powder
    • A pinch cayenne pepper
    • 1 tbsp hemp seeds
    • 1 cup unsweetened coconut milk

    For the Pink Layer

    • 1/3 cup berries of choice, fresh or frozen (I used a mix of frozen cherries, raspberries and blueberries)
    • 1/2 cup purified water
    • 2 tbsp pumpkin seeds
    • 5-6 fresh mint leaves
    • 1 cup ice

    Optional  – Mushroom Powder (Lion’s Mane, Mistake and Shiitake)

    To garnish: chia seeds, unsweetened coconut flakes, mint leaves

    How to make it:

    Add all the orange layer ingredients into the blender and process to obtain a smooth liquid. Pour evenly into the serving glasses. Add all the pink layer ingredients into the blender and process to obtain a puree. Pour on top of the orange layer. Garnish with chia seeds, coconut flakes, and mint leaves, and serve right away.

  • Thursday - Thoroughly Yummy Coconut Banana Chia Pudding

    What you’ll need

    • 1/2 mashed banana
    • 1/2 c coconut milk
    • 1 tbsp unsweetened coconut flakes
    • 1 tbsp coconut oil
    • 2 tbsp chia seeds
    • 1 tsp cinnamon
    • A pinch of nutmeg
    • 1 scoop protein powder
    • 1 tsp molasses

    How to make it

    In a mason jar combine banana, coconut milk, unsweetened coconut flakes, coconut oil, chia seeds, cinnamon, nutmeg and protein powder. Drizzle molasses, stir and add more milk if needed.

  • Friday - Feed The Muscles Friday Smoothie

    What you’ll need

    • 1/2 cup fresh red grapefruit juice (juice your own, don’t buy sugary juice)
    • 1/2 cup water
    • 1 cup destemmed dinosaur lacinato kale
    • 1 small sweet apple, cored and roughly chopped
    • 1 cup chopped cucumber
    • 1 tablespoon hemp hearts, to taste
    • 1/3 cup frozen mango
    • 1 scoop protein powder
    • 2 tablespoons packed fresh cilantro leaves
    • 1 tablespoon virgin coconut oil
    • 4 ice cubes, or as needed

    How to make it

    Juice a red grapefruit and add 1/2 cup grapefruit juice to the blender. Add the kale (or spinach), apple, protein powder, cucumber, hemp, mango, cilantro, coconut oil, and ice. Top with water. Blend on high until super smooth. Pour into a glass and enjoy immediately! This makes enough for a large glass, easy to pour into a large mason jar and drink on your way to work. You can also blend and freeze it the night before and take to your early morning workout. It will thaw a little while you train and be ready to drink immediately after.

  • Saturday - Saturday Superfood Scramble

    What you’ll need

    • 2 eggs (sub 1/2 cup cooked quinoa for plant-based)
    • 1 – 2 tsp turmeric
    • 1 – 2 c arugula or chard
    • 1/2 c mushrooms
    • 1/4 c sun-dried tomatoes
    • 1/2 c diced red bell pepper
    • 1/3 cup black or kidney beans
    • Drizzle avocado oil for cooking
    • 1/2 avocado for slicing on top
    • Sprinkle with pine nuts

    How to make it

    Add beans and veggies to a skillet with avocado oil to brown. Add greens, turmeric and eggs, scramble and cook to desired consistency. Top with avocado slices, pine nuts and parsley for an added nutrient boost.

    I like to keep my eggs and veggies separate, but most people just scramble everything together.

  • Sunday - Stamina Sunday Smoothie

    What you’ll need

    • 1 cup hemp milk
    • 2 tbsp chia seeds
    • 1/2 cup fresh or frozen strawberries
    • 1/2 c cubed beets
    • 1 tsp chlorella or greens powder (can sub 1 heaping fresh spinach)
    • 1 large handful basil
    • 1 scoop protein powder
    • 1 tsp vanilla extract
    • 1/4 c pumpkin seeds
    • 1/2 cup ice

    Optional Ingredients for an ‘Endurance Boost’

    • 1 tbsp mama powder
    • 1 tbsp cordyceps mushroom powder
    • 1 handful goji berries.

    How to make it

    Place all ingredients in a blender, in the order listed on the recipe, and blend until you hit your desired consistency. If you want a thicker shake, use more ice, for a thinner smoothie add more water.