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The Weekly Beet®

Weekly Nutritional Snippets
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YAY FOR NEW STUFF!

There are some new, noteworthy food products hitting the market end of 2016/2017: 
  1. Cacao Juice:  Coming in November 2016, Repurposed Pod is providing all the antioxidant benefits of chocolate in a simple juice form without any added sugar. Contains potassium, magnesium and other beneficial nutrients.  http://repurposedpod.com
  2. Birch Bender's Sweet Potato Pancake Mix:  I just saw their Paleo mix with cassava and almond flours at Whole Foods. Organic ingredients, only add water and great results.  Other mixes include Gluten Free, Classic & Six Grain Cinnamon. http://birchbenders.com
  3. Gaia Golden Milk:  "Supports the mind and body."  Made with turmeric, dates, black pepper fruit and other stuff that fights inflammation. http://www.gaiaherbs.com/products/detail/774/Golden-Milk
  4. Epic Bison Apple Cider Bone Broth:  Bone broth contains collagen for your skin, gelatin for "leaky gut", glucosamine to support joints, glycine which helps you sleep better and a high concentration of minerals for energy, immune support and stronger bones. Now you can buy one that tastes like apple cider. https://epicbar.com/bone-broth-overview
  5. Avoke Avocado Spoonable: Half an avocado filled with different fillings and quinoa on top.  Sounds great to me for a portable snack!  http://avokelife.com/spoonable-2/

WAKE UP, SLEEPY JEAN, THIS AIN'T A DAYDREAM, THEY'VE DONE SOMETHING TO YOUR CREAM-ER! 

You guys are killing me!  It's getting cooler outside and creamer seems to be the one thing many of you want to hold on to for dear life.  Here are your choices:

DOOR #1:  

  • Thickeners:  Cellulose gel/gum or Polysorbate 60 
  • Artificial flavors:  Excitotoxins & tricks your palate to make the real thing taste bland.
  • Preservatives:  Sodium stearoyl lactylate or dipotassium phosphate
  • Partially Hydrogenated Oils: Hope you enjoy that fake luxurious texture because it could kill you by raising bad cholesterol levels and increasing your risk for heart disease.
  • Artificial Sweeteners:  Artificial, 'nuff said.
DOOR #2:
  • Cream:  Made from milk...from a cow...who lives on a farm...hopefully, an organic one.
  • Maybe a natural sweetener like real sugar..from sugar cane (not corn!) or honey...from real bees...they're not all dead yet, so support the poor guys!
Let's make a deal -- you'll read the label of your creamer and make sure it contains real food ingredients, not chemicals, and I'll shut-up.  OK, that might be a stretch, but I'll get off your back?
 

PUT INTO ACTION:  With just a little bit of preparation, you can make enough creamer at home to last you a week.  I don't drink coffee with creamer, but I searched and found this site.  Try one and let me know how it goes -- note that the base is 3 cups of a milk of your choice and then add the flavors.  Also, this is still adding sugar to coffee!  Try to cut down on how much you use, in general.

http://www.theorganicprepper.ca/25-homemade-coffee-creamers-and-syrups-without-the-nasty-additives-12172014
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FUEL FOR STRENGTH, NOT FOR SLEEP
 
Not only are you working out, but your kids are back to all their activities, as well. I often get asked what kinds of snacks can you give them before a game or between school and practice.  Here are Tanya Zuckerbrot's (MS, RD) five snack ideas and I also think they're great:
  1. Greek Yogurt (protein), 1/2 cup of blueberries (glucose/energy) and 1 Tablespoon of Chia Seeds (fiber, protein, Omega-3's, micronutrients that all improve sports performance).  My son loves wheat germ.
  2. Cottage Cheese (protein to build and repair muscles and a natural electrolyte) and a small Peach (carbohydrate)
  3. Apple (carbohydrate) with a tablespoon of nut butter (protein)
  4. 1/2 cup of Oatmeal (Fiber) and fruit (carbohydrate, fiber, valuable nutrients)      
  5. Homemade Smoothie:  Make sure you use protein with your fruit/veggies to balance it all out and control the size of the smoothie.   
Please note that none of the above includes high sugar granola bars, cookies, candy, sports drinks, etc.  
 
Article:  http://www.foxnews.com/health/2016/09/27/5-snacks-to-get-most-out-your-workout.html?utm_medium=email&utm_source=flipboard

PUT INTO ACTION:   What are a few things I give my son BEFORE practice?  
  • Ezekiel Bread with cream cheese and some pistachios
  • Cheese stick and homemade trail mix made with bran flakes, raisins, walnuts and a few dark chocolate chips
  • Apple or banana with peanut butter
  • Frozen yogurt tube (no more than 5g sugar) or a Wallaby Organic Unsweetened Greek Yogurt cup with fruit.  
  • One practice day a week, because he comes home after school, I have dinner prepped early and he eats a small balanced dinner at 4:30 before 5:30 practice.  If he's hungry after practice, he gets more dinner, not fast food.
What do I give my son AFTER practice?  
  • Dinner, at home.  
OFF BEAT®
....because I saw it and thought it was cool.
A girlfriend of mine came up to me with a cool water bottle.  Thought I'd share it with you.  People often tell me it's very difficult to drink enough water during the day.  Maybe this will help, if you're one of them.
 
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GROCERY LIST

Sorry, no recipes this week.  
BEET OF THE WEEK®:    "The Coffee Song" by Frank Sinatra

https://www.youtube.com/watch?v=H3MqmV47Lq8
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WANT TO BOOK COLLEEN FOR A SPEAKING EVENT? 

VISIT MY WEBSITE AT WWW.COLLEENFOSTER.NET FOR MORE INFORMATION OR CONTACT ME DIRECTLY FOR CUSTOMIZED WORKSHOPS.
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Colleen Foster is not only the creator and author of The Weekly Beet®, she is also a Certified Health Coach/Nutrition Educator, Jamie Oliver Food Revolution Ambassador and a Mom.
 
Colleen provides a wide range of services to help people of all ages achieve their wellness goals.  Services include public speaking, a variety of customizable group workshops and nutrition based luncheons and lectures that are appropriate for businesses, schools, community groups, sports clubs, parent groups and more.  

With her passion and unique talent to provide complicated nutritional information in an interesting and easy to understand way, Colleen has helped hundreds of adults and children comprehend and implement solid nutritional advice into their everyday lives.   

You can visit her website at:  colleenfoster.net
Copyright © 2016 Colleen Foster, Certified Health Coach, All rights reserved.


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