Reduce Inflammation & Improve Your Digestion with Easy To Make Bone Broth


Remember how soothing chicken soup is whenever you have a cold? Well it turns out that broth, and especially bone broth (made from simmering bones and cartilage) really do have medicinal properties. I’m always on the lookout for foods that both nourish and heal your body, and while studying at the Institute of Integrative Health and Nutrition I was turned on to bone broth as a way of improving digestive symptoms such as bloating and pain.

Bone broth is experiencing a revolution right now, and for good reason. It can reduce joint pain and inflammation through chondroitin sulphates, glucosamine, proline, arginine, and glycine which all have anti-inflammatory effects. It promotes strong, healthy bones through high amounts of calcium, magnesium, and additional nutrients that play an important role in healthy bone formation, and promotes healthy hair and nail growth thanks to the gelatin in the broth. It may even help you sleep better due to the calming effects of glycine. Wow. No wonder superstar Kobe Bryant is drinking it daily and it’s even gained a cult following in NYC!

Another important component of both broths are that they are rich in Humic + Fulvic minerals! What are those you ask and why should I want them?
Research is just beginning to show us the important role that fulvic minerals play and the information is amazing! These minerals like others support the body in a variety of ways including cellular health, brain health and digestion by helping the body absorb nutrients from food.
In a perfect world, our food would naturally contain high levels of minerals from the soil, but this is not usually the case with our modern food supply.

Ready to try this out? You can make bone broth at home (recipe below!) by simmering chicken, beef, or pretty much any type of bones in water for 6+ hours. At Intelligent Gourmet we use this recipe as a base in most of our stocks and it’s just plain delicious! No single theory of health is right for everyone, but we’ve seen bone broth work well for some people and not cause adverse symptoms for anyone, therefore we feel it’s safe to approve as a food that promotes digestive health.
Intelligent Gourmet’s Bone Broth Recipe

Ingredients

4-5.5 lbs. of Beef or Chicken bones (including joints, knuckles, necks etc.)
2 gallons Cold Water or enough to cover your bones (Why cold water? On a chemical level, it actually promotes the extraction of protein, helping to up the nutrient quotient of the stock.)
1 large Onion, coarsely chopped
2 Carrots, peeled and coarsely chopped
3 stalks of Celery, coarsely chopped
4 cloves of Garlic, peeled
2 Bay Leaves
2 Tbsp of Vinegar* (such as Bragg’s Raw Apple Cider Vinegar)
1 bunch of fresh Parsley
Optional: Thyme + Rosemary (I like to add thyme, bay leaf, and whole peppercorns, with maybe a sprig or two of rosemary. If you’re adding herbs and veggies to the broth, be sure to add them toward the end of cooking, especially if you’re doing a marathon stock making session.)

*A Note on Vinegar: This is not an optional ingredient. Not only is it ideal to combine fats with acids like vinegar, when it comes to making broth the goal is to extract as many minerals as possible out of the bones into the broth water and vinegar really helps to leech all those valuable minerals out of the bones. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.

Preparation

In a large stockpot, combine all ingredients. Bring to a boil, then reduce heat to-low and simmer for 6 to 24 hours (the longer you simmer it, the more intense the flavor). Add water as needed to keep ingredients submerged. Strain stock into a clean pot or heatproof plastic container and discard solid ingredients. Let cool and refrigerate overnight. Leave the solidified fat on the top while storing as the fat acts as a protective layer and delays the formation of bacteria. Immediately prior to use, bring the bone broth to a gentle boil. Makes about 12 cups.

You can use this broth as a base for soups like we do at Intelligent Gourmet, or you can drink it straight as a restorative concoction.

Interested in learning more about foods that promote healthy digestion? Here are a few I can recommend:

Bananas
While all fruits and vegetables are generally good for digestion, bananas in particular are great because they don’t irritate the stomach. That’s why they’re part of the “BRAT Diet” (Bananas, Rice, Applesauce, dry Toast), which has been suggested for folks suffering from vomiting or diarrhea.

Water
Water (which most people do not drink enough of) is excellent for the digestive process as it helps move things through the intestines. Drink an extra glass of water in the morning and evening, or carry a refillable water bottle that you can sip from throughout the day.

Ginger, Turmeric, Peppermint
Spices and herbs like ginger, turmeric and peppermint are great for settling an upset stomach. Try drinking ginger or peppermint tea, or sucking on a peppermint lozenge.

Yogurt, Kefir, Sauerkraut, Kimchi
Probiotic-containing foods like yogurt are good for the digestive system because they contain good bacteria that crowds out any bad bacteria that you may have in your gut. You want to look specifically for foods that contain live bacteria, such as yogurt, kefir, sauerkraut, and kimchi.

Asparagus, Oats, Onions, Lentils, Whole Grains
Prebiotic foods like asparagus contain a type of fiber that probiotics feed off of to multiply, so it’s good food for your good bacteria. Prebiotics are found in foods such as asparagus, onions, lentils and whole grains.

Soup

Is Your Healthy Food More Hype than Health?

You order a sandwich on whole wheat bread with turkey, Applewood-smoked bacon, tomatoes and avocado. It looks delicious. It tastes delicious. And you savor every crumb, confident that you’ve just done something good for your body.

After all, you didn’t pick up this sandwich at any old fast food restaurant.

This restaurant’s website has an entire tab explaining their beliefs, which include a commitment to “Clean Ingredients.”

So why does your sandwich include sorbitan monostearate, microcrystalline cellulose, sodium phosphates, sodium erythorbate, sodium nitrite, potassium sorbate and calcium disodium, and the mysterious moniker “natural flavor”?

Chances are, if you don’t know what an ingredient is, you wouldn’t recognize it as real food if it was served on a plate.

  • Sorbitan monostearate is an emulsifier that keeps water and oils mixed, and is also referred to as synthetic wax. Not so yummy.
  • Microcrystalline cellulose is wood pulp. It’s used as a texturizer and anti-caking agent, fat substitute and emulsifier. It’s also probably in your vitamin supplements.
  • Sodium phosphates act as preservatives, change texture of foods, keep processed meats moist, and are common food additives in processed foods. Food companies aren’t even required to list phosphate levels on “Nutrition Facts” labels, even though they have been linked to increased risk for kidney disease and heart disease. They’re also thought to accelerate the aging process, and they interfere with how your body processes and activates vitamin D.
  • Sodium erythorbate sounds terrible, but it’s actually taken from vitamin C and is used to keep foods fresh by inhibiting the oxidation of food. However, eating too much sodium erythorbate has been linked to causing kidney stones.
  • Sodium nitrite is used to cure meats like ham, bacon and hot dogs, and has been linked to cancer.
  • Potassium sorbate is another preservative that is used so frequently, in nearly every processed and canned food, that it’s shockingly easy to be overexposed which can lead to long-term health risks. It’s not only in processed foods – it’s also in cosmetic products and wine.
  • Calcium disodium prevents air from spoiling food and cosmetics. It’s also used to treat lead poisoning and mercury poisoning. Doesn’t sound so bad, right? What you may not know is that it robs your body of nutrients by making it more difficult for your body to use vitamin C, magnesium, iron, calcium, zinc and potassium.
  • Natural flavor is taken from an original ingredient found in nature that has been purified, extracted, and added back into the food. For example, “natural flavor” in a blueberry muffin actually means a chemical derived from blueberries that was enhanced in a lab.

In a Life by Daily Burn article, a scientist at the Environmental Working Group articulates why “natural flavor” is the fourth most common ingredient listed on labels: “The goal is to make a short intense flavor that quickly dissipates so you come back for more.”

What, exactly, is “clean” about this sandwich?

And, it’s not just the restaurant chains
This is what terrifies me about the hype we’ve created around health food. Companies can so easily take advantage of terms like “clean ingredients” without delivering on those promises. They fool our eyes and our tongues, but they can’t fool our bodies – these will ultimately pay the price.
I also see this in pre-packaged juices and “juice cleanses” where there may not be nitrites and phosphates, but in which so much sugar has been added that any nutritional benefit is offset.
The healthiest-seeming foods are often the worst culprits. An acai bowl, for example, uses frozen pureed acai (freezing kills acai’s superfood nutrients), and then adds berries, bananas, yogurt, granola with coconut on top. The result is a 600+ calorie, dairy inflammatory sugar bomb with more sugar in it than a slice of chocolate cake.
What you can do? 
Every dollar you spend is a vote for health and against hype. I know we can’t all cook whole foods for ourselves every day, but if we take the time to look closely at what we eat and only buy from trustworthy sources, perhaps the larger food corporations will add substance to their claims.
I look forward to a world in which a sandwich is just a sandwich, don’t you?
Until then, there’s Intelligent Gourmet.

Sandwich for blog

JUICING WITH KIDS

Here is a fun family activity for the weekend, JUICE with your children.
You love your juice we see you and know you do, some of you even have kids we have met who like juice. IG believes in the nutritional benefits so much so that we want to share this article with more of you. We hope to teach you all that you need to know about the best ways to get kids to drink juice and what are the safest juices for them nutritionally along with some kid friendly recipes.
We are not suggesting juicing should  be used as a replacement for meals or fresh fruit and vegetables  for kids, but this is  a great way to get some extra nutrients into them, especially from produce that they may otherwise refuse to eat.
Some kids don’t need much persuasion to drink fresh juices, and some would not drink juices no matter what you do.  Here are some of our tips for introducing kids to juicing:

Swap This for That, Simple Ingredient Swaps to make your Kitchen Creations Healthier

It is hard to imagine a question that is harder to understand than what should I be eating now. We live in a world with a ton of options and a bunch of diet theories in fact there are over 200 different dietary theories and at the institute of integrative health and nutrition we were required to study them all. From Paleo to veganism, south beach to weight watchers the market has exploded by even having all these choices hasn’t made things easier.

The bottom line and the most radical thing you can do for health and your healthy bottom is to eat real food. It needs to be made with real ingredients and organic when possible.

Eat a good breakfast
Starting your morning off on the right food will jump start your metabolism, but beware what you choose to eat, you know you are breaking your Fast from the night so what you put in your body is very important. The proverbially Breakfast smoothies may not be all they’re cracked up to be.
Although the ingredients are healthy and delicious, two bananas, cold-pressed orange juice, strawberries, coconut water and bee pollen will add up to quite a high calorie content, although all are natural. Swap it for this 2 eggs with some sautéed veggies and either a piece of sprouted toast or a little sweet potato. You might find you will feel fuller longer and have more energy. eggs with herbs for breakfast

Knowing your Grains
Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here is a chart to some common foods. Grains should be a part of your diet but you should learn which ones are the best for you or you may be unwittingly overloading your body with the wrong things
Swap it: If a recipe you are making calls for rice, try doing half quinoa and half rice I’ve done it with excellent results.
Quinoa is high in protein but low in carbohydrates, making it a great grain alternative. Basmati is the lowest GI of the white rice range. Brown is slightly higher in GI but much higher in nutrients. So if a recipe is best with white, go for basmati; otherwise stick to brown.
We always add vegetables and beans to our rice base try adding onion, garlic, dried beans to the water with your rice and then tossing in carrot, celery, and bell peppers in the last 5 minutes then cover and steep.Grains.

Fun Swaps to try:

  1. Mashed Avocado for butter or oil in baking: Not all fats are bad for you, like we have discussed in the past. Plant based oils like olive, nuts and avocados are rich is monounsaturated fats which are actually good for you. They may actually help to maintain healthy cholesterol level. When subbing avocado in baking it is best to use a pretty ripe avocado that will mash easily. We also put avocado in coconut milk for a rich and delicious snack.
  2. Greek Yogurt for mayo or sour cream, by making this trade you are adding and extra bit of protein you find only in Greek yogurt. Have a go at adding seasonings, like garlic, chipotle peppers or dill. Add chopped cucumbers and mint to make a a healthier
  3. Pureed White Bean, swap for cream to thicken soups Instead of thickening soups with cream or milk, use a can of organic white bean like great northern or cannellini beans and puree in a high speed blender until smooth and creamy add them in to your soup for a wonderful creamy texture. Way less fat this way and more potassium wonderful for your cardio vascular system.
  4. Nuts, use nuts in salads or on yogurt instead of higher calorie granola. Walnuts and Almonds are two of the heart healthiest types you can choose, make sure you are grabbing un salted variety. Try toasting them as well and sprinkling with cinnamon and or a bit of cayenne for a kicked up salad or yogurt.
  5. Applesauce for oil butter or sugar. Pop 3 small apples cored but not peeled in a pan with a little water, cover and steam on low until soft. Cool slightly and add to blender. Using this in place of butter in a recipe will cut your calories by more than 1/2 and you have the added benefit of fiber in your baking. This is delicious on it’s own sprinkled with a little Saigon cinnamon the added bonus this cinnamon is insulin enhancing and anti- inflammatory.
  6. Zoodles or spaghetti Squash instead of pasta. Zoodles aka Zucchini noodles are terrific baked, Sautéd or Eaten Raw, it only takes only a moment to spiral up and you have the added benefits of only good carbs.
  7. Soda Water instead of Tonic, next time your out with friends and sipping your favorite cocktail remember tonic is high in sugar while soda has none.

Additional Swaps to consider:
Instead of: Granola
Swap this: Oatmeal

Instead of: Egg sandwich
Swap this: Scrambled eggs with veggies

Instead of: Fruit at the bottom yogurt
Swap this: Greek yogurt with fresh fruit

Instead of: Cream based soups
Swap this: Broth-based minestrone

Instead of: Standard steak
Eat this: Grass-fed steak

Instead of: Mashed potatoes
Swap this: Mashed cauliflower or at least do 50/50

Instead of: Hummus and chips
Swap this: Hummus and red pepper, or any veggies you like

Instead of: Potato chips
Swap this: Kale chips, email us if you would like a recipe

Intelligent Pantry Items:

Yerba Mate : anti oxidant, metabolism boosting tea that is loaded with amino acid, and offers stimulation without the drop you get from other caffeinated beverages.
Liquid Amino: Bragg’s formulated soy protein is from non-GMO certified soybeans and purified water.
Nutritional Yeast : Makes a healthy delicious seasoning when sprinkled on most foods, especially salads, vegetables, potatoes, rice, pasta and even popcorn, use it as a cheese substitute in sauces and dressings.
Coconut Oil : Coconut oil can be taken as a dietary supplement, used for cooking or used for skin & hair care.
Organic GF Oats: For breading as a binder, in your breakfast, terrific source of fiber.
Chia Seeds: Sprinkle into smoothies, oatmeal, granola, cereal or yogurt or use as a thickener. Chia is a vegetarian source of omega fatty acids, protein, calcium, antioxidants, minerals, vitamins and soluble fiber. We use it thicken over night oats as well.
Stevia Liquid: Finally a calorie, carb free sweetener without chemicals all plant based. Non-Bitter Certified Organic A Dietary Supplement Vegetarian Product Stevia rebaudiana is a natural herb that grows in Asia and South America
Plant Based Protein: 22 grams of protein in each scoop, easy-to-digest, energy-boosting protein. Rich in omega 3-6-9 essential fatty acids, amino acids, vitamins, minerals and antioxidants. A balanced, complete source of vegan protein that does not contain any artificial ingredients or preservatives.

Start Your Engine Green Smoothie can Change your Day

Fresh organic green smoothie with salad, apple, cucumber, pineap

How you start your day makes a huge difference in your life and your day.

I believe that sometimes, heavy breakfasts can start you off sluggishly. It makes me feel weighed down physically and mentally all day long. Thought we absolutely don’t think you should skip breakfast. For a change try our Start Your Engine Green Smoothie.

Breakfast Smoothie Recipe
• 1½-2 cups water
• 1 tablespoon of Maca root powder
• ¾ pound organic romaine lettuce, rough chopped, about 1 head
• ½ head large bunch or ¾ small bunch organic spinach
• 3-4 organic celery stalks, halved
• 1 organic apple, cored, seeded, quartered
• 1 organic pear, cored, seeded, quartered
• 1 organic banana, peeled
• ½ fresh organic lemon juice
• bunch organic parsley with stems

Place water, romaine, spinach, celery, and optional ingredients, if using, into the Vitamix container in the order listed and secure lid.

Intelligent + Organic Food Detox

THE INTELLIGENT FOOD DETOX CLEANSE
People everywhere have realized that sometimes, you can have your juice and eat things too. But not eat just anything, mind you—healthy, carefully-curated and nutritionally rich food, selected and created by our healthy eating experts. At IG our focus is on eating brightly colored fruits and vegetables, whole grains, beans, and lean protein. by taking a 3 – 5 -7-10 day break from bad dietary habits. You will eliminate caffeine and alcohol refined sugar, flour, gluten, dairy and processed foods, which will help you establish healthier patterns and you’ll multiply your energy as your weight, blood sugar, and cholesterol tick down.

Focus on Antioxidants

Antioxidants activate liver enzymes that “knock out” harmful substances and make them water soluble, so your body can get rid of them more eas- ily. Spinach, kale, cranberries, green juice, and yerba mate are super-antioxidant-rich.

Organic Products

Pesticides are toxins, “and I think there’s good cause for worry about them,” A new study in Food and Chemical Toxicology links pesticide-laced feed to cause tumors and early death in rats. Organic is ideal, but if that’s not possible, pick produce with thick skins that peel off, because they’re less likely to be contaminated.

Drink Water, Yerba Mate, Green Tea

Part of the goal is to pee, poop, and sweat toxins out of your system, you should be drinking 1/2 your body weight in ounces of liquid each day.

Detox Bath

Add 2 cups Epsom Salt to a very hot bath (as hot as you can stand it). Add 1 cup Baking Soda to unfiltered bathwater. Soak for 20 min. And shower in cool water. No perfumed lotions or soap after detoxing. No eating before or after detox bath….just drink lots of water before and after. –I have done this & it works! Years of toxins are released through hands & feet!

Don’t Skimping on Sleep

A good nights sleep is as important as regular exercise and a healthy diet, but it often gets shorted in our busy society. Poor sleep is a big cause of ill health “Consider a sleep reboot where while cleansing and schedule a regular bedtime, avoid late TV, computer, and smartphone activities for at least 45 minutes to 1 hour before bedtime.” Eating Smart Just Got Easier

Starting @ $175.00

Included Daily:

A Superfood protein rich nut milk for breakfast

2 – Fresh organic juices

1 Vegan or  lean protein salads or meal

2 Curated snacks

1 Fiber rich soup

Evening tea

Detox Diet

Intelligent Partners

The purpose of a partnership is to create something greater than we can create on our own. Not because of deficiencies or incompleteness we might have, but because we are each unique and bring with us different skill sets and knowledge. Through partners our efforts are increased and a complete resource is created for reaching your wellness goals.  Linda Baldwin, CHHC, AADP, Chef, Plant Based Chef, AANC + Creator IG,  2015

" Living and working in partnership means loving and serving ourselves and others, and that is key not only to a life well lived but also to global peace and prosperity as well."

” Living and working in partnership means loving and serving ourselves and others, and that is key not only to a life well lived but also to global peace and prosperity as well.”

Barre Central St. 6641 Central Ave. Petersburg FL. 727. 344.6641

Designed to be the go to spot for your mind body and soul connection. They offer to only Barre but also pilates mat, and yoga. We also have kids and family yoga classes. They offer many workshops including meditation, self defense, and aromatherapy. All ages are welcome.

Barre Fitness 3423 S. Manhattan Ave, Tampa FL. 33629 813.334.4165

Barre Fitness is a boutique fitness studio focusing on barre workouts. Our classes blend strength training and stretching in a fun, friendly, high energy class that will tighten, sculpt and lengthen your muscles. Our Barre classes are one hour classes and are an all encompassing full body workout .

Mantra Fitness 1710 S. Dale Mabry Hwy. Tampa, FL. 33629 1.941.201.1087

Expect 50-minutes of calorie-burning muscle-quivering, shirt-drenching, total -body conditioning. Start with the lowi-impact, muscle-toning principles of Pilates, add elements of cardio, crank up the intensity to full blast, add some great music and you have the Lagree Fitness Method.

Move Inspired Health & Fitness 3308 W. Knights Ave.Tampa, FL. 33611 813.690.1335

MOVE IS A LIFESTYLE: a full body workout that incorporates the most effective moves from all types of workouts- so you don’t have to spend your week driving around to different studios, trying to work different aspects of your body – MOVE is all encompassing! MOVE not only builds and maintains your muscles, but, at the same time, it fine-tunes the smaller muscles, which creates sexier definition for women, while maintaining strength.

Pure Barre 3830 W. Neptune Ave. Tampa, FL. 33629 813.254.8663

Pure Barre offers clients an effective, results-oriented workout that allows them to take control of their bodies and lifestyles

Shaker Spine & Sport Institute 3314 Henderson Blvd. Suite 203 Tampa, FL. 33609 813.876.9552
TRIGENICS®* is a Revolutionary new neurological treatment system – which can rapidly relieve pain, accelerate healing, and improve muscle strength and performance. With Trigenics* your nervous system is treated to reset the way your brain communicates with your body.

Spectra Wellness Solutions 509 S. Armenia Ave Suite 302 Tampa, FL 33609 813.319.0911

Led by Lisa Saff Koche M.D., Spectra Wellness is a cutting edge practice dedicated to utilizing the best of both traditional and integrative medicine to allow patients to achieve optimal health and well being. A team of providers utilize different modalities to ensure a quick and accurate diagnosis and treatment plan. Patients are treated as individuals and have unique and personal programs. Our holistic/integrative therapies include testing and treatments such as saliva testing, nutritional analysis and replacement, detoxification, energy medicine, acupuncture, zyto testing and more!

The Soulful Seed: 5700 Lee St. NE. St. Petersburg FL. 727.902.0453

For thirty years, Susan has created thriving community, school, and home gardens from scratch, and has brought delicious, nutrition-dense, whole-food meals to the Tampa Bay community. She also created three cafes, including the first organic eatery in St. Petersburg – Integrity Organics.

Wholistic Tampa, FL. 1800.733.3333

Elena Bensonoff is a world renowned public speaker, pharmacist, clinical health practitioner and a fellow in Anti-Aging Functional Medicine. She offers instruction in chakra & aura balancing is a salt healer and has created a line of organic hand-crafted products that are formulated using only natural and organic ingredients according to the ancient system of holistic medicine

Store-Bought Juice Labels Busted!

Fresh real juice in Tampa, Florida

Juicing at home may be fast and easy, but it does require cleanup, leading many to cut out the work by purchasing juice from the store. One of my clients found me because she had made exactly this mistake: She bought a bottle of juice, drank it happily, and then looked at the label. That bottle of green juice contained more sugar than two regular sodas! To add insult to injury, that juice was part of a line of prepackaged cleanses. Don’t make the same mistake.

Here’s what you should know about less-than-fresh juice.

  • 100% Juice doesn’t mean much. Food companies can legally print “100% Juice” on their labels while still including additives, flavorings and preservatives (not to mention a lot of added sugar and salt).
  • Key minerals, vitamins and live enzymes are destroyed by the pasteurization process most juices go through – and if that doesn’t do it, keeping juice on the shelf for days will!
  • “Not from Concentrate” juice often still uses “flavor packs” to add flavor back in after a lengthy storage process.
  • Even in juices labeled “All Natural,” synthetic ingredients may be hidden, like Fibersol-2, Fructooligosaccharides, or Inulin. Naked Juice was sued for using “All Natural” in their label while containing all of these ingredients.

It’s okay, you don’t have to clean your juicer to reap the benefits of fresh juice (even if it does just take a few seconds to rinse after use!). We have all the fresh, low-sugar, super-food-power-packed, straight-from-the-organic-farm juice you want. We carefully compose each juice recipe to maximize health benefits and flavor – and, you’re invited to check out our labels any time. We know you’ll like what you see and love what you taste!

Need an Energy Boost? Try this Chia Juice!

Chia Juice Health Benefits

Did you know that “chia” is the ancient Mayan word for “strength”? If that doesn’t deserve its own workout drink, I don’t know what does. But don’t buy one from the store – they’re loaded with sugar! Here’s what you need to know about chia seeds, including a delicious healthy recipe for a refreshing juice!

5 Fun Facts About Chia Seeds

  1. Chia seeds contain more Omega-3s than salmon, gram for gram.
  2. High fiber and protein content makes you feel full longer and slows the metabolism of sugars.
  3. Nicely balanced amino acids make the protein easy for our bodies to use.
  4. Contain 4 nutrients that work together to maintain good bone health: Calcium, magnesium, phosphorus and protein.
  5. Lowers blood pressure and inflammation.

Chia seed drinks are quickly trending in high-end health food stores, but like most mass-produced bottled beverages, they’re high in sugar. I love adding chia seeds to my juices and smoothies for their healthy omega-3 fatty acids, protein, fiber, antioxidants, and calcium since the combination keeps your blood-sugar even for hours. Hello steady energy! While you can add chia seeds to anything, I love this refreshing, ultra-hydrating recipe.

Minty-Fresh Energy Boost Juice

  • ½ lemon
  • 1 cucumber
  • Handful of romaine, arugula, or watercress
  • Handful of mint
  • 1 tsp chia seeds
  • 1 cup coconut water
  • ½ green apple