Page 28 February 2017 DO YOU KNOW A TEACHER WHO REALLY MAKES A DIFFERENCE? It’s easy to recognize and nominate your favorite teacher for Teachers We Love! Nominate a teacher online at www.arcadianews.com Winning teachers will receive special gift certificates to Postino and The Phoenician! By Andrea Barkley Don’t you hate it when you feel a little off? Whether it’s a bad mood, less sleep than we need, feeling bloated, lazy, crazy cravings, or whatever, there are times for all of us that we feel less than great. Thankfully, Mother Nature has some tools in her basket that will help get you immediately on track to feeling more energetic and healthy. Next time you feel like you’re in a slump, reach for one of these: 1. An apple. Some research suggests apples might have energizing properties similar to a cup of coffee. While that hasn’t been confirmed, apples are in fact high in phytonutrients and improve lung function and air volume. As they say, an apple a day… I like to eat a crisp, cold granny smith apple when I’m feeling lethargic. Always choose organic apples over conventional, as they are on The Dirty Dozen list issued by The Environmental Working Group. 2. Protein. The benefits of protein are endless and include better brain function, blood oxygenation, more energy, and muscle building and metabolic function. Protein is also extremely satisfying. I like to munch on cold organic burger patties with a little mashed avocado on top, turkey roll ups, hard boiled eggs and all-natural protein shakes. They make me feel healthy and strong. 3. Unsweetened Greek yogurt and fruit. Unsweetened Greek yogurt is a star in my book because it’s so high in protein and is fermented, which means it has good bacteria that is beneficial for your digestion. These days, you can even find organic Greek yogurt from pastured cows. I like to mix my yogurt with frozen fruit that’s been rinsed and a little Stevia for sweetness. The cold fruit and protein makes me feel light, healthy, and satiated. 4. Raw vegetables. One of my favorite tricks is to pack a ‘snack pack’ of raw mini peppers, carrots, grape tomatoes, and more. I might include a few almonds and hard-boiled eggs for protein, but the nutrients in the raw vegetables feel fantastic. 5. Water. Water is critical to every cellular function in your body and relieves fatigue, improves mood, flushes out toxins, helps with digestion, and more. For an extra refreshing twist (and extra health benefits too), add a splash of apple cider vinegar or a squeeze of lemon. These two super food stars are also delicious and refreshing in iced sparkling water in a wine glass. 6. Organic coffee with coconut milk and Stevia. When you’re in a major slump, sometimes a little caffeine is just what the doctor ordered. Caffeine isn’t the villain you’d think. Research shows a host of health benefits from drinking coffee. Just remember to choose an organic bean. I like mine with a splash of unsweetened coconut milk and a scoop of Stevia. 7. A big salad with your own salad dressing. Nothing beats a big bowl of nutritious produce and protein, but extra credit goes to those who make their own salad dressing. It is so simple to do and will keep your body safe from toxic oils that are in most commercial, bottled dressings. My favorite is to toss my salad in balsamic vinegar and lemon juice. Dijon mustard is nice too. 8. Fish. Most of us don’t get enough omega 3’s in our diet and fish is the best s ou r c e of t he s e important fatty acids. Choose wild caught fish like salmon, halibut, or cod and sauté it in a little coconut oil and lemon juice. Delicious and nutritious! 9. Soup. It turns out soup actually is good for the soul and your body. Just ask moms from “healthy” cultures, like the Mediterranean and Japanese. What these ancient cultures have in common is slowly simmering homemade stocks. These days we refer to that stock as bone broth and it’s delicious to just sip on. Otherwise, you can turn it into a hearty chicken and vegetable soup, beef stew, etc. Just skip the stuff from a can. It’s so easy to make yourself. Be sure to add in loads of vegetables. 10. Citrus fruit. There’s nothing quite like biting into a cold juicy orange, tangelo (my favorite), or grapefruit. Citrus supplies vitamin C, folate, calcium, and fiber. The sweet treats improve blood f low, supply antioxidants, help with digestion, and just taste darn good. Remember, if you want to feel alive, eat real foods! Try one of these gifts from nature the next time you don’t feel your best and watch your mood and energy turn around. — Andrea Barkley is a fitness expert and founder of Moan Out Loud Protein Shakes. Ten foods/beverages that will make you feel great FOOD WISE