The Basics of Heat Stroke

By Petra Trudell, Managing Editor on Tuesday, May 26, 2015

 Heat stroke can come on quickly. Knowing the signs and symptoms can help you protect yourself and your family as the weather heats up.

Have you ever stayed out in the sun just a bit too long? Did you feel dizzy, tired or weak? If so, you may have been suffering from the early stages of heat stroke, which is a condition not to be taken lightly -- the Centers for Disease Control and Prevention (CDC) estimates 675 people die annually from exposure to extreme heat. 

Knowing the signs and symptoms and how to prevent heat stroke from occurring so you can enjoy the great outdoors all spring and summer long.

What Is Heat Stroke?
According to the Mayo Clinic, heat stroke is a condition brought on by long-term exposure to high temperatures and/or physical activity, which cause the body to overheat. This excessive exposure impairs the body's ability to cool itself down and an individual is said to be experiencing heat stroke when their body temperature reaches 104 degrees Fahrenheit/40 degrees Celsius or higher. 

In addition to a high body temperature, the symptoms of heat stroke are:

1. Muscle cramps <-- often the first sign
2. Nausea and/or vomiting
3. Redness of the skin
4. Confusion or irritability
5. Slurred speech
6. Hot, dry skin (caused by exposure to hot weather) or very clammy, cool and damp skin (caused by exertion)
7. Seizure
8. Headache
9. Racing heartbeat
10. Quick, shallow breathing
11. Thirst
12. Fatigue
13. Dark urine

The key to reducing the damage heat stroke can cause to the body's vital organs and muscles is to seek medical attention as soon as possible. If left untreated, heat stroke can also be fatal. If you've been in a very hot environment or a long time and notice any of these symptoms, it's best to get checked out right away.

Who Is at Risk for Heat Stroke?
According to the National Institutes of Health (NIH), anyone who is exposed to high temperatures or exerts themselves for a long period of time can be at risk for heat stroke. However, extra special attention must be paid for the elderly and children as well as anyone with a medical condition that impacts their body's ability to regulate temperature including heart disease, lung disease, kidney disease and obesity. 

If you suspect someone you're with is suffering from heat stroke, the first thing to do is call for an ambulance. While you're waiting for help to arrive, do what you can to cool them off -- get them in a cool place out of the sun and have them lay down, elevate their feet above their head, remove any excess clothing, give them a drink with added electrolytes, get them into a tub of cool water or otherwise get them wet with cold water or use ice packs.

How to Prevent Heat Stroke
The best way to prevent heat stroke is to limit your time in the sun or in an otherwise hot environment, especially if you're engaged in any physical activity. Always be cognizant of the weather forecast when planning a day outside. When exercising -- in any temperature -- dress in layers of breathable, moisture-wicking clothing you can quickly remove if needed. Always keep water handy no matter where you are and what you're doing -- staying hydrated is essential to help the body maintain an ideal temperature.

For more of the latest health news and information to keep you and your family safe and healthy all year round, check back tomorrow!

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Vitamin E for Healthy Muscles

By Rachel Zachar, Contributing Writer on Friday, May 22, 2015

New research shows that vitamin E may be able to provide support for your muscles. Keep reading to find out more.

As an antioxidant, you're probably already aware of all of the free radical-fighting properties that vitamin E contains. Now, new research shows that vitamin E may be able to help support healthy muscles. Let's take a look at how this essential nutrient may be able to help you keep your muscles in great shape.

Background of Vitamin E
This fat-soluble nutrient is found in oils, fats and many food products. It's primarily considered an antioxidant that can aid with scavenging free radicals from the body and assisting with the production of red blood cells, which are needed for normal body function and overall health. Vitamin E is also critical for boosting immunity and providing defensive support against bacteria, viruses and sickness that may occur as a result.

The Study
While it has long been theorized that vitamin E may be able to provide some benefits for muscles, the details regarding how it accomplished this feat were mostly unknown. However, a new study published in the journal Free Radical Biology and Medicine  illustrated that taking vitamin E may be able to provide support for plasma membrane repair, a process that is essential for preventing muscle breakdown. Though it may sound destructive, muscle tears need to happen in order to stimulate repair and ultimately growth. In addition to reducing the amount of free radicals in your body that may impede normal muscle healing, vitamin E may also play a part in stopping plasma membranes from leaking their contents into the body, which leads to muscle wasting--or atrophy--when it occurs over a long period of time. 

This study established results based on the findings of rat observations. Rats were made to run downhill on a treadmill and they were separated into three groups based on the food they were given: normal food, food with vitamin E supplemented, and food deprived of vitamin E. The chosen exercise of running downhill on a treadmill was significant because of the level of difficult it poses for muscles, causing them to contract and lengthen at the same time; this process often incites soreness as a result. Out of the three groups of studied rats, the ones that were fed food without vitamin E exhibited a harder time running on the treadmill and punctured plasma membranes of muscle cells. The two other groups of rats--who were fed normal food and food enriched with vitamin E--were shown to have better running abilities and also showed no signs of permeated membranes. 

What This Means
While more studies are needed to come to a definite conclusion regarding the specifics of just how significant a role vitamin E may play in muscle growth, the results of this study seem promising. Vitamin E supplements may be something to consider if you are a bodybuilder or athlete who is concerned about healthy muscle growth or simply maintaining the muscles you already have. Additionally, this study suggests that vitamin E supplementation may be able to be considered in the future for its connection to muscular dystrophy and muscle weakness related to diabetes. 

Pick up your vitamin E supplements and other health products to help you maintain overall wellness at eVitamins today.

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The 10 Best Foods to Combat Stress

By Petra Trudell, Managing Editor on Thursday, May 21, 2015

Are you overstressed? If so, consider adding these superfoods to your diet to help you ditch the anxiety.

Being stressed out all the time can have more than one negative side effect. Stress can impact sleep quality, weaken the immune system and lead to breakouts, wrinkles and weight gain. No fun, right? The answer, however, to your stress and its impact on the body can may be found in your kitchen of all places.

If you're constantly feeling stressed and want to help defend your body against the side effects of stress, consider adding more of these foods into your diet:

Stress-Fighting Food No. 1: Blueberries
How It Combats Stress: Antioxidants to enhance the body's natural defenses and improve our responses to stressors. Also known as adaptogens.
How to Try It: Blend them up in a smoothie with vanilla protein powder, unsweetened almond milk and flaxseeds (which also provide inflammation-fighting omega-3 essential fatty acids).

Stress-Fighting Food No. 2: Dark Chocolate
How It Combats Stress: May lower levels of cortisol, the stress hormone, and provides an additional boost of antioxidants.
How to Try It: Melted and drizzled over one serving of fresh strawberries.

Stress-Fighting Food No. 3: Dairy Milk
How It Combats Stress: B vitamins, vitamin D and calcium to reduce anxiety and help you wind down.
How to Try It: Warmed up with a pinch of cinnamon to better regulate blood sugar just before bed.

Stress-Fighting Food No. 4: Oatmeal
How It Combats Stress: Assists the body in producing serotonin, also known as the happy hormone, to reduce stress and anxiety.
How to Try It: Prepared with cinnamon and fresh apples to keep blood sugar stable.

Stress-Fighting Food No. 5: Oranges
How It Combats Stress: Vitamin C to lower blood pressure and cortisol and provide antioxidant protection for the body's cells against the effects of stress.
How to Try It: On top of a salad made with dark, leafy greens (see next point).

Stress-Fighting Food No. 6: Pumpkin Seeds
How It Combats Stress: Provides zinc to boost the immune system and support cognitive health as well as magnesium, a mineral that calms the central nervous system.
How to Try It: Combined in a trail mix with oats, walnuts (which also provide calming magnesium), dried goji berries and cacao nibs.

Stress-Fighting Food No. 7: Asparagus
How It Combats Stress: Folic acid, a B vitamin shown to support cognitive health and reduce stress.
How to Try It: Roasted with just a light misting of extra virgin olive oil for omega-3s and fresh lemon juice for more vitamin C.

Stress-Fighting Food No. 8: Cashews
How It Combats Stress: Also loaded with zinc to reduce anxiety and help you feel more at ease.
How to Try It: Ground into cashew butter that can be spread on sprouted bread before a workout.

Stress-Fighting Food No. 9: Avocado
How It Combats Stress: Anti-inflammatory omega-3s to calm you as well as fiber to fill you up and keep you energized to combat that drained feeling.
How to Try It: Blended into a green smoothie for a creamy texture.

Stress-Fighting Food No. 10: Dark, Leafy Greens
How It Combats Stress: Whether it's kale, spinach or mustard greens, any dark green will provide minerals like calcium and magnesium to calm the central nervous system.
How to Try It: Either in that salad or baked to make a more nutritious chip.

Add more of these foods to your weekly diet and see how they impact your stress level. You'll be reaping all their nutritious benefits no matter how you enjoy them.

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Do You Have Enough Niacin?

By Rachel Zachar, Contributing Writer on Wednesday, May 20, 2015

Vitamin B3, also known as Niacin, plays an essential role in your body. Keep reading to find out if you have enough of it and why it is important.

When you're always on the go, it can be difficult to make sure you're receiving the right amount of vitamins, minerals and nutrients that your body needs to function properly every day. We all know that it's important to maintain a normal balance of these in our bodies, but sometimes it happens where we don't get enough of them. Being deficient in certain nutrients can contribute to a wide range of health issues, and as a B vitamin, niacin plays an essential role in keeping you healthy and feeling great. Let's take a look at how you can determine whether you're receiving enough of this nutrient.

What It Is
Also known as vitamin B3, niacin is a water-soluble vitamin that is critical for helping out your body in a multitude of ways. Providing support for your adrenal glands, nervous system and circulation is one of the most significant purposes of niacin. Another role this B vitamin plays is to aid with digestion by turning food into energy. Your body also depends on niacin to help metabolize fats and carbs. Dr. Weil states that another benefit of niacin is that it  may reduce the risk of heart disease while lowering levels of bad cholesterol; it may increase the amount of good cholesterol. 

Signs of Deficiency
It's usually easy to receive enough niacin through your diet, so this makes experiencing a deficiency highly unlikely. However, niacin deficiencies can happen, and they are usually associated with conditions like alcoholism, bulimia or anorexia.  The recommended daily amount of niacin for adults 19 and older is between 14-16 mg, depending on gender. According to the University of Maryland Medical Center, a severe niacin deficiency may manifest through the disease pellagra, which can include symptoms like:

• Rough, scaly sores on skin
• Diarrhea and digestive problems
• Delusional, confused thinking
• Severe fatigue
• Depression

Sources of Niacin
If your nutritional intake is slacking, you may want to try taking a B complex vitamin that can help boost your levels of niacin as well as other essential nutrients. Taking a niacin supplement on its own may be able to provide benefits for those struggling with high LDL (“bad”) cholesterol. However, niacin can also be found in certain foods, like: 

• Eggs
• Nuts
• Chicken
• Broccoli
• Mushrooms
• Tuna

Side Effects
Supplements with niacin in them commonly cause what is known as the “niacin flush.” While is typically harmless, it may be unpleasant. A niacin flush is often comprised of a warm feeling in the face or chest, redness or “flushing” and even a prickly, tingling sensation. This is usually temporary and will go away. However, it is possible to have too much niacin, especially if you are taking a supplement, so be on the lookout for these symptoms of a potential niacin overdose: flushing sensation, itching, nausea, cramps, diarrhea and headaches. If you're considering taking a niacin supplement, you should talk to your doctor first, as it is not appropriate for everyone, especially those with certain medical conditions.

Making sure you have the right amount of vitamins and nutrients in your body is critical in maintaining great health. Find everything you need to keep your active lifestyle going and your health in great shape with our numerous wellness essentials at eVitamins!

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Bergamot for Healthy Cholesterol

By Petra Trudell, Managing Editor on Tuesday, May 19, 2015

Could bergamot extract be the solution to your high cholesterol? New research shows bergamot supplements can positively impact cholesterol levels.

The risks of high cholesterol are no secret. Having cholesterol above the desired range increases your risk for heart disease, making you more susceptible for heart attack and stroke. 

While high cholesterol can be genetic, it’s predominantly caused by the diet. A poor diet lacking in healthful foods and rich in harmful fats coupled with infrequent exercise can cause cholesterol, a waxy substance, to build up within the body. For this reason, making certain lifestyle changes can make a huge impact on your cholesterol levels.

A recent batch of studies conducted in Italy now suggests bergamot may be a naturopathic way to support healthy cholesterol. 

Bergamot Basics
Bergamot (Citrus bergamia) is a citrus fruit that is yellow in color but the size and shape of an orange. Found in Italy, bergamot fruit grows on trees and isn't edible as is. The juice has a sour taste. If you’re a tea drinker, you’re probably familiar with bergamot — this citrus fruit is often used to flavor tea, namely, Earl Grey tea. It's essential oil is also used in perfume as well as aromatherapy. 

Bergamot and Cholesterol
According to the Mayo Clinic, your cholesterol is considered high when it totals 200 mg/dL or more. Your high-density lipoprotein (HDL), or “good” cholesterol, should be 60 mg/dL or above while your low-density lipoprotein (LDL), or “bad” cholesterol, should be below 100 mg/dL. 

When it comes to regulating your cholesterol, bergamot may be able to prevent plaque from building up in the arteries and causing blockages while also acting similar to statin medications, which inhibit the production of cholesterol by the liver. The studies, which showed daily bergamot supplements lowered bad cholesterol, raised good cholesterol and helped regulate blood sugar levels, attribute these benefits to the abundant presence of flavonoids, or antioxidants, within the fruit. While this is promising news, more research will be needed involving larger groups of human participants before a clear recommendation can be made about dosage and safety.

If you’re interested in trying bergamot as a natural way to support cholesterol, make sure to check with your doctor first, especially if you’re currently on any medication for high cholesterol or heart disease. Don’t make any changes to your current medication or supplement routine without first clearing it with your physician. They can help you determine the proper dosage and duration of treatment if they think a bergamot supplement can benefit you. Bergamot may also impact blood sugar levels and shouldn't be taken by those with diabetes. Women who are pregnant or breastfeeding shouldn't take bergamot without their physician's approval and supervision.

More Ways to Support Healthy Cholesterol
Managing your cholesterol isn’t a one-size-fits-all matter. There are multiple steps you should take to get your cholesterol into the desired range and keep it there. Start with these:

• Avoid trans and saturated fats as well as processed foods.
• Eat a balanced diet rich in vitamins, minerals, protein, fiber and essential fatty acids.
• Exercise for at least 30 minutes five days a week to get your weight to a healthy number. Make sure it’s a combination of cardio and strength training.
• Cut out the soda.
• Go for whole grains instead of white rice and flour.
• Consume alcohol in moderation.
• Quit smoking.

You can find more information on the latest health studies at eVitamins. Check back daily for updates.

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What Are Electrolytes?

By Rachel Zachar, Contributing Writer on Monday, May 18, 2015

Keeping your body properly hydrated not only helps you to avoid dehydration, but makes it less likely that your electrolytes will be imbalanced. Keep reading to find out more about why electrolytes are so important.

When it comes to keeping your health in great shape and having effective workouts, maintaining a healthy balance of electrolytes is critical. With the summer approaching and the mercury levels rising, you're probably going to be spending a lot of time outdoors. In the summer, particularly, dehydration, sweating and heat exhaustion become common occurrences—all of which can be factors in fluid loss and possibly contribute to electrolyte imbalances. This may have a negative impact on your athletic performance and health in general. You're probably familiar with the term “electrolytes” and its association with dehydration, but do you really know what electrolytes are and why they're so critical in maintaining overall health? 

What They Are
Electrolytes are electrically-charged minerals in your body that have important roles in maintaining your health through a variety of ways, many involving your muscles. Here are several of the most significant electrolytes found in your body and their purposes:

• Sodium: Your body relies on sodium to help muscles and nerves function properly while maintaining a balanced fluid supply and balance of acid and base. If your blood sodium is too low, you may experience muscle cramps during your workouts. 
• Potassium: This mineral is also necessary for proper muscle function, and it works to keep your muscles from cramping when working together with sodium. 
• Chloride: Necessary for helping to maintain a healthy blood balance, chloride levels are also responsible for keeping your blood from becoming too basic, alkaline or acidic. 
• Calcium: In addition to being essential for bone health, calcium also works to promote contraction and expansion of muscles and blood vessels, cause hormone secretion and encourage communication between enzymes and the nervous system. 
• Bicarbonate: Working as a buffer for lactic acid in the blood, bicarbonate also helps maintain a normal pH balance. Research suggests that it may be able to provide benefits for improving certain aspects of short, high-intensity exercises, like reducing fatigue and boosting performance. 
• Magnesium: Required for normal nerve, enzyme and muscle function, magnesium is also important for maintaining a healthy heart, blood and bones. 

Negative Effects of Electrolyte Imbalances
When your electrolyte balance is thrown out of whack—whether it's because of dehydration, vomiting, diarrhea or intense sweating—it's usually due to a disturbance with your fluid levels. However, other conditions like kidney disease, heart failure, cancer treatment and certain other drugs can also make your electrolyte levels dwindle. A lack of sufficient electrolytes can stir up negative physical symptoms, causing you to feel sick; however, having too many electrolytes, or more of one than the other, can also be problematic. According to Medical News Today, electrolyte imbalances can manifest through a variety of symptoms:

• Muscle weakness
• Fatigue
• Irregular heartbeat
• Twitching
• Numbness
• Problems with bones
• Dizziness and/or confusion

Replenishing Electrolytes
If you experience any of the symptoms mentioned above, your electrolyte imbalance might be severe and you should seek medical attention immediately. If you have any questions regarding your electrolyte balance, you should speak to your doctor. However, if you're simply looking to provide a boost to your electrolytes and prevent dehydration, whether it's during an intense workout or just an outdoor summer activity, there is a myriad of products that can help provide hydrating support. Adding an electrolyte-boosting tablet to your bottle of water, like these from Nuun, can help keep your mineral levels balanced and your body fueled with fluids. Additionally, a sport electrolyte supplement like Vega's Electrolyte Sport Hydrator can flood your body with mineral support from potassium, chloride, magnesium and more to promote and maintain great muscle function during your workouts. Trace Minerals Research also makes an electrolyte liquid which can be added to your beverage of choice to amplify the mineral support in your body.

The most important thing to remember when it comes to keeping your electrolytes balanced is to keep yourself properly hydrated, especially during the summer when heat and humidity can contribute to dehydration. If you are experiencing any symptoms out of the ordinary, you should always talk to your doctor to rule out an electrolyte imbalance or other condition.

Check out our selection of electrolyte-boosting products and other wellness essentials to keep you healthy and hydrated all summer long at eVitamins. Come back next time for more health news!

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Sun Protection Tips for Your Child

By Rachel Zachar, Contributing Writer on Friday, May 15, 2015

As summer approaches, so do many opportunities for you and your child to enjoy the sun. Take care to keep your child safe and happy in the sun with these tips.

As we get closer to the summer season, it becomes critical to protect yourself and your children from the sun's warm and enjoyable--yet potentially harmful--rays. In addition to causing burns, the sun can begin inflicting other forms of damage early on, possibly leading to skin cancer down the road for your little ones. Therefore, it's essential that you take the time to provide your kids with safe and effective sun protection tools. Here are some key components to utilize in order to keep your kids safe and happy in the sun this summer.

Clothing
While your child may put up a fuss about having to wear clothing outside in the hot sun, keeping their wellbeing in mind takes precedence. Delicate toddler and baby skin requires special attention as it is particularly susceptible to the sun's damaging rays, and the most effective way to keep your kids safe is by using the dual protection of clothing and sunscreen. Clothing has an ultraviolet protection factor (UPF), and the higher the number, the lower the amount of ultraviolet rays that is able to penetrate through to skin. Regular cotton t-shirts only have a UPF factor of about 5, which signifies that one-fifth of the sun's UV rays is able to reach skin, according to The Skin Cancer Foundation. On the other hand, clothing that is specifically designed for sun protection, like these children's swim shirts from The Honest Company, can provide a UPF of 50, allowing only 1/50th of the sun's UV rays to shine through. Clothing with a UPF of 30 or higher is what The Skin Cancer Foundation recommends for great sun protection. Sun hats are also important for keeping your kids' heads safe from the sun. When deciding on a sun hat for your child, you should take into consideration how large of an area of skin it will shield.

Sunscreen
In spite of the fact that your child may be wearing a sun-safe shirt, it's important to consider the fact that they may try to remove the clothing or simply become too hot to keep it on any longer. This is why it's even more critical to remember to apply sunscreen to your kids. Choosing a sunscreen for your child can be a hassle if your child has delicate or sensitive skin, which is very common. Sunscreens that are specifically formulated for children and do not contain fragrances, parabens or harsh, potentially-irritating ingredients are your best bet. Kids Broad Spectrum SPF-50 Sunscreen from Nature's Gate is a mild yet effective vegan sunscreen that can keep your child's delicate skin safe and free from sunburn when used properly. It also contains extracts of aloe vera and calendula to aid with soothing and softening skin. If your child is under the age of six months, they should not be exposed to the sun. Children over the age of six months need to have sunscreen applied daily about 30 minutes before sun exposure. Reapplication is one of the most important aspects of maintaining great sun protection, so you should re-apply sunscreen to your children every two hours or after intense sweating or swimming. 

Hydration
Keeping your kids hydrated throughout the day is another important thing to remember when it comes to keeping them safe in the sun. While water is always the best option, if your child just isn't big into it, there are other options for hydrating them in a way that they will actually enjoy. Water-heavy fruits and vegetables like watermelon, cucumbers and oranges are several yummy and healthy food options that can supply some water and help nourish your child, though they are not a substitute for water on its own. Additionally, drinks with added electrolytes may be beneficial for your children, as the amount of electrolytes in your child may deplete if they become dehydrated out in the heat. 

Other Sun Safety Tips
In addition to sunscreen, clothing and staying hydrated, there are other factors to consider when it comes to your children staying safe outside this summer. The risk of heatstroke potentially occurring is something to be aware of. The Mayo Clinic states that heatstroke is likely to occur when the body's core temperature reaches 104 degrees Fahrenheit, and at this point it is critical to get immediate medical attention. To prevent heatstroke, make sure you monitor the amount of time your child spends out in the sun, and provide them with plenty of beverages to maintain fluids in their body. Taking frequent breaks from sweltering heat is also crucial, as is making sure your child cools off in a shady area or indoors with air conditioning. Additionally, it's best to prevent your child from partaking in outdoor activities that utilize a lot of physical exertion and energy, as this can further contribute to heatstroke, dehydration or other adverse effects. 

Make it a priority to keep your kids safe in the sun this summer. Check out our selection of summer essentials for both you and your child today at eVitamins! 

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Detox Challenge Day Three Meal Plan

By Rachel Zachar, Contributing Writer on Thursday, May 14, 2015

Today is the last day of of the detox challenge. Cook up these delicious recipes and set yourself up for better eating all year long.

You've made it to the finish line!

We hope you’ll save these recipes for some healthy eating inspiration next time you need to come up with a meal or snack idea. Feel free to repeat this detox menu anytime you’re feeling a little rundown, like after travel, or perhaps around the holidays when we all tend to overindulge.

BREAKFAST

1 glass Garden of Life Perfect Food RAW Organic

1 glass filtered water

Avocado Toast

• 1 slice whole grain bread
• 1/2 avocado
• 1/2 tsp fresh lemon juice
• Red pepper flakes to taste

Toast the bread. Smash the avocado with the lemon juice. Spread it on the toast. Sprinkle pepper on top and enjoy.

SNACK ONE

1 cup Yogi Berry DeTox Tea

1 glass filtered water

Super Chocolate Smoothie

• 1 cup almond or soy milk
• 1 serving Now Foods Pea Protein, Dutch Chocolate
• 1 serving Barlean’s Chocolate Greens
• 1 tbsp Wild Friends Chocolate Sunflower Almond Butter

Combine all ingredients in blender and puree until smooth. Serve immediately.

LUNCH

1 glass filtered water

Thai Salad

• 1/4 head of green cabbage, shredded
• 1 carrot, grated
• 1/2 red onion, thinly sliced
• 1 cucumber, thinly chopped
• 1 ripe pear, chopped
• 1 clove garlic, minced
• 1 tbsp fresh lemon juice
• 1 tbsp Bragg Liquid Aminos
• 1 tbsp Hain Sesame Oil
• Salt and black pepper to taste

In a large bowl, whisk together garlic, lemon juice, Bragg Liquid Aminos and sesame oil. Add all fruits and vegetables and toss to combine.

SNACK TWO

1 Quest Nutrition Bar

1 cup Yogi Berry DeTox Tea

1 glass filtered water

DINNER

1 glass filtered water

Veggie-Packed Tomato Soup (serves four)

• 4 large, ripe tomatoes, seeded quartered
• 1 large carrot, chopped
• 1 large leek (bulb only), chopped
• 2 celery stalks, chopped
• 4 cups water or vegetable stock
• 1 garlic clove, minced
• 1 tbsp Now Foods Extra Virgin Olive Oil
• 1 tbsp fresh thyme
• 1 bay leaf
• 1 tsp tomato paste
• Salt and crushed red pepper flakes to taste

Warm the oil over medium heat in a large pot. Add carrot, leek and celery and cook until softened, about 10 minutes. Add the tomatoes and garlic and cook for an additional 5 to 10 minutes to break down tomatoes. Add spices, tomato paste and stock and bring to a boil. Reduce heat a simmer and cook for 15 minutes. Remove the bay leaf and blend with an immersion blender or in a regular blender. Serve immediately with whole grain bread.

DESSERT

1 serving Eden Foods Dried Montmorency Cherries

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Detox Challenge Day Two Meal Plan

By Rachel Zachar, Contributing Writer on Wednesday, May 13, 2015

For the second day of the detox challenge, we have three brand new meals and two snacks to keep you full and energized while assisting the natural detoxification process.

It’s day two and we’ve got some brand new recipes for you packed with superfoods rich in vitamins and minerals. Go fresh, organic and non-GMO (non-genetically modified) whenever possible when shopping for produce, otherwise opt for frozen. 

Space your meals and snacks a few hours apart and you won’t feel hungry. Enjoy!

BREAKFAST

1 glass Garden of Life Perfect Food RAW Organic

1 glass filtered water

Overnight Cinnamon Apple Oatmeal

• 1/2 cup Bob's Red Mill Organic Old Fashioned Rolled Oats
• 1/2 cup almond or soy milk
• 1/4 tsp cinnamon
• 1/2 tbsp Madhava Organic Light Agave Nectar
• 1 whole apple, chopped

Combine oats, cinnamon, agave nectar and milk in a dish. Cover and store in the fridge for 8 to 12 hours. Top with apples before serving.

SNACK ONE

1 cup Yogi Berry DeTox Tea

1 glass filtered water

Super Banana Smoothie

• 1 cup almond or soy milk
• 1 ripe banana
• 1 serving Bell Plantation PB2 Powdered Peanut Butter
• 1 tbsp Now Foods Organic Flax Seed Meal

Combine all ingredients in blender and puree until smooth. Serve immediately.

LUNCH

1 glass filtered water

Carribas Salad

• 1 cup baby spinach
• 1 cup lettuce (any variety)
• 2 dates, chopped
• 1 orange, peeled and sliced
• 1/4 cup almonds, slivered
• 1 tsp fresh lemon juice
• 1 tbsp Now Foods Avocado Oil
• Salt and pepper to taste

In a large bowl, combine lemon juice and oil. Add remaining ingredients and toss to combine.

SNACK TWO

1/4 cup hazelnuts

1 cup Yogi Berry DeTox Tea

1 glass filtered water

DINNER

1 glass filtered water

Brown Rice Salmon Bowl

• 1 cup brown rice, cooked
• 1/2 ripe avocado, chopped
• 1/2 cup salmon, chopped (either raw, if sushi grade, or baked)
• 1/2 cup cucumber, chopped
• 1 tsp Bob's Red Mill White Sesame Seeds
• 1 tbsp Bragg Liquid Aminos
• 1 tbsp Hain Sesame Oil
• 1 clove garlic, minced
• Hot sauce to taste

Combine all ingredients in a bowl and enjoy immediately.

DESSERT

1/2 cup pomegranate arils

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Detox Challenge Day One Meal Plan

By Petra Trudell, Managing Editor on Tuesday, May 12, 2015

Kick off this quick detox with our nutritious and satisfying meal plan. No starving allowed.

We’re so excited you decided to join us for our three-day detox. This detox is intended to help you give your digestive system a break, bolster your immune system and set you up for better eating all year long.

Combine this healthy meal plan with moderate exercise and you’ve got the perfect formula to kickstart a balanced lifestyle.

BREAKFAST

1 glass Garden of Life Perfect Food RAW Organic

1 serving of green grapes

1 glass filtered water

Chia Pudding

• 1 cup almond or soy milk
• 1/4 cup Barlean's Organic Chia Seed
• 1/2 cup fresh strawberries, chopped
• 1 tbsp Bob's Red Mill Unsweetened Flaked Coconut

Combine chia seeds with almond milk or soy milk in a small container. Store in the refrigerator for at least 30 minutes to thicken. Top with strawberries and coconut and eat.

SNACK ONE

1 apple with Wild Friends Chocolate Sunflower Almond Butter

1 cup Yogi Berry DeTox Tea

1 glass filtered water

LUNCH

1 glass filtered water

Quinoa Greek Salad

• 1/2 cup Eden Foods Organic Quinoa, cooked
• 1 avocado, cubed
• 1 English cucumber, halved and sliced 1/4-inch thick
• 1 clove garlic, minced
• 2 tsp fresh lemon juice
• 2 tsp Bragg Liquid Aminos
• 2 tsp Now Foods Extra Virgin Olive Oil

Combine garlic, lemon juice, Liquid Aminos and olive oil in a bowl. Whisk to combine. Add remaining ingredients and toss to combine. Serve immediately. 

SNACK TWO

1 cup Yogi Berry DeTox Tea

1 glass filtered water

Super Acai Smoothie

• 1 cup frozen blueberries
• 1 ripe banana
• 1 cup almond milk
• 1 serving Garden Greens Berry Splash Acai Powder

Combine all ingredients in blender and puree until smooth. Serve immediately.

DINNER

1 glass filtered water

Pumpkin Carpaccio Lettuce Wraps

• 1/2 cup acorn squash, sliced thin
• 1/2 cup red cabbage, sliced
• 1 avocado, sliced
• 3 to 4 iceberg lettuce leaves
• 1 tsp fresh lemon juice
• 1 tsp Now Foods Extra Virgin Olive Oil
• Salt and pepper to taste

Arrange the lettuce leaves on a plate. Mash the avocado and combine with the lemon juice, olive oil and salt. Fill the lettuce leaves starting with the pumpkin and sliced red cabbage, and then top with the avocado mixture. Serve immediately. 

DESSERT

1 oz dark chocolate

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