energy

#Fruit is a great way to start your morning. The natural sugars and high #fiber/#water content provide gentle #energy throughout the day. Pictured: #passionfruit and #tangerine. Can’t wait to try all the exotic fruits of #Colombia :) #healthywhiletraveling #bushwick #bushwicknutrition #lazynutrition #lazynutritionist  (at Bogotá, Colombia)

#Fruit is a great way to start your morning. The natural sugars and high #fiber/#water content provide gentle #energy throughout the day. Pictured: #passionfruit and #tangerine. Can’t wait to try all the exotic fruits of #Colombia :) #healthywhiletraveling #bushwick #bushwicknutrition #lazynutrition #lazynutritionist (at Bogotá, Colombia)

There are certain things (foods, activities, etc) that just make you feel #healthy like sweating or eating dark leafy greens. Drinking #kombucha has that instant effect on me. I do have to say it’s an acquired (slightly tangy) taste and expensive (unfortunately) at $4 a 16oz bottle (hence why I only indulge once or twice a week). This #fermented #tea has both #bacteria and #yeast and is naturally #lowsugar. It’s great for #digestion, has #immuneboosting properties, helps increase #energy, and some animal studies suggest it has #preventive and #curative effects on a number of #metabolic diseases (too early to confirm). My favorite is #blackchia from @gtskombucha. 
FYI: You can totally make your own, and they say it’s relatively easy. Haven’t tried yet… maybe when Theo is a little older ;) 
#bushwicknutrition #bushwick #lazynutrition #lazynutritionist #probiotics

There are certain things (foods, activities, etc) that just make you feel #healthy like sweating or eating dark leafy greens. Drinking #kombucha has that instant effect on me. I do have to say it’s an acquired (slightly tangy) taste and expensive (unfortunately) at $4 a 16oz bottle (hence why I only indulge once or twice a week). This #fermented #tea has both #bacteria and #yeast and is naturally #lowsugar. It’s great for #digestion, has #immuneboosting properties, helps increase #energy, and some animal studies suggest it has #preventive and #curative effects on a number of #metabolic diseases (too early to confirm). My favorite is #blackchia from @gtskombucha.
FYI: You can totally make your own, and they say it’s relatively easy. Haven’t tried yet… maybe when Theo is a little older ;)
#bushwicknutrition #bushwick #lazynutrition #lazynutritionist #probiotics

#DrinkWater. You hear it all the time. After all, it does compose a larger part of your body. It helps #detox, improves #digestion, staves off #dehydration, increases #energy, decreases #headaches, clears #skin, ETC ETC ETC. You get the point. Yet, water can be a little blah. One of my favorite ways to replenish is enjoying #seltzer #water. My current favorite is #RubyRedGrapefruit from @polarseltzer. Yummy. Having seltzer, #herbalteas, or making #flavoredwater yourself with a slice of orange or mint leaves can help increase your water intake. #DrinkOn! #H2O #bushwick #bushwicknutrition #lazynutrition #lazynutritionist

#DrinkWater. You hear it all the time. After all, it does compose a larger part of your body. It helps #detox, improves #digestion, staves off #dehydration, increases #energy, decreases #headaches, clears #skin, ETC ETC ETC. You get the point. Yet, water can be a little blah. One of my favorite ways to replenish is enjoying #seltzer #water. My current favorite is #RubyRedGrapefruit from @polarseltzer. Yummy. Having seltzer, #herbalteas, or making #flavoredwater yourself with a slice of orange or mint leaves can help increase your water intake. #DrinkOn! #H2O #bushwick #bushwicknutrition #lazynutrition #lazynutritionist

A word on #SugarCravings: YOUR BODY REACTS. For instance, if you have a 4-month old who started #teething and you are getting little-to-no sleep and no rest (I am projecting…), you will experience sugar cravings. Why? Because simply put you need #energy (carbs = sugar). Henceforth, the #giganticdonut in my hand… (NOTE: I did not eat the whole thing. Thank goodness).  
There are ways to reduce those “bad” #cravings. One of them is to #sleep and #relax. That way your hormones are not out of whack and you are of sound mind to make better choices.  
#sotired #sugar #carbs #hormoneimbalance #lazynutritionist #lazynutrition #bushwicknutrition #bushwick

A word on #SugarCravings: YOUR BODY REACTS. For instance, if you have a 4-month old who started #teething and you are getting little-to-no sleep and no rest (I am projecting…), you will experience sugar cravings. Why? Because simply put you need #energy (carbs = sugar). Henceforth, the #giganticdonut in my hand… (NOTE: I did not eat the whole thing. Thank goodness).
There are ways to reduce those “bad” #cravings. One of them is to #sleep and #relax. That way your hormones are not out of whack and you are of sound mind to make better choices.
#sotired #sugar #carbs #hormoneimbalance #lazynutritionist #lazynutrition #bushwicknutrition #bushwick

Maca: Peruvian Wonder #2

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Maca is a healing and rejuvenating root plant commonly known as “Peruvian Ginseng.” It is an adaptogen, which means it raises the physical body’s state of resistance to disease. It is typically taken as a pill, liquid extract or as powdered maca root (my favorite). As with most plant-based foods, color matters! Different maca types can be yellow, black and red. In addition to being high in calcium, iron, vitamin C and amino acids (protein), maca has other beneficial healing properties. To name a few:

  • Has the ability to regulate, support, and balance hormonal systems making it essential for the adrenal glands and therefore stress management
  • Increases energy levels and fights fatigue, specifically black maca
  • Improves sexual dysfunction and sexual desire in both in men and women (postmenopausal as well) as early as 14 days from ingestion
  • Increases fertility by raising sperm count and motility
  • Improves bone health- both black and red maca
  • Reduces anxiety, depression, and improves overall mood, shown in small study including postmenopausal women
  • Influences memory and learning, specifically black maca

How To Use & Store Maca

Powdered maca root can be added to smoothies, green juices, shakes, salads, yogurt, or simply mixed in water. Some experts suggest taking it on empty stomach at least 15 minutes before your meal for better absorption. Since maca is sensitive to light, oxygen, and humidity, I suggest storing in the fridge or freezer. Even though maca has received much attention over the past decade, research is still limited. Avoid using while pregnant and/or breastfeeding. 

Have you tried maca yet? 

Written by Alanna Cabrero, MS, RD, CDN

Pic from Veg Kitchen. Great article too!

Edited by Tamara Cabrero 

Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evid Based Complement Alternat Med. 2012; 2012: 193496.