The health conscious crowd is typically against cane sugar, as its nutritive properties are far outweighed by its glycemic* and caloric load. Mainstream synthetic sweeteners, such as Splenda® and Sweet N Low® are also given the boot, because of the immense amount of processing they undergo.

So where do we turn for sweeteners that are good for us? There are natural alternatives that offer the real taste of “sweet” and some real health benefits. From Agave Nectar to Stevia to Honey, in this 3-part series, The Skinny on Sweeteners, we’ll help you make your personal choice in keeping in sweet.

Glycemic Index and Load

Glycemic Load is the measurement of the impact that a food has on our blood sugar. Foods that have carbohydrates that turn quickly into sugar (such as cane sugar) in turn triggers the release of insulin and increasing our blood sugar. Foods with a low glycemic load or index have carbohydrates that are complex (i.e., not easily turned into sugar). Usually these foods have good fiber content or have a complexity to them that makes it not as easily convertible.

From a health perspective, consistently high blood sugar levels are linked to ailments such as type II diabetes, insulin resistance, high blood pressure, obesity, and more.

To find out what the glycemic load is of any given food, multiply its glycemic index by the number of non-fiber carbohydrates in a single serving, then divide the result by 100. The following is a guide to a food’s glycemic load:

• 20 or more = high glycemic load
• 10 to 19 = medium glycemic load
• less than 10 = low glycemic load

Agave Nectar – a brief history 

The Agave Plant

Agave Nectar has a distinguished history in the native Americas. Native peoples have used this sweetener throughout history as both a tasty treat and as a medicine.

The Aztecs were known to mix agave nectar and salt to dress wounds and to treat skin infections. Agave nectar is indeed a proven remedial, as it works against pyogenic (pus producing) bacteria. The addition of salt boosts its anti-microbial essence. Agave nectar was also used as a treatment for intestinal bacteria.

Agave Nectar – nutritional benefits

Low Glycemic Load: A serving of Agave Nectar (2 Tbs) has 32 carbohydrates. With a glycemic index of 30, the glycemic load is a mere 9.6 (32 x 30 / 100).

This low glycemic value means that agave nectar offers sweetness without the cost of raising your blood sugar. Agave Nectar is a fantastic alternative sweetener for diabetics or anyone else who may be watching their blood sugar levels. Agave nectar is naturally sweetened by a compound called inulin, which is more complex than regular sugar.

Sweetness: Agave Nectar is about 1.5 times sweeter than regular sugar. As a result, less agave nectar is needed to sweeten the same. As far as calories are concerned, agave nectar and sugar boast about the same numbers, but with the reduction of the amount needed to sweeten, calorie counters should save a few using agave nectar.

Minerals: Agave Nectar has small amounts of calcium, potassium, iron, and magnesium. Unlike sugar, which has no nutrients, Agave Nectar is a sweetener that adds some oompf to your daily values. These minerals support bone density, blood cells, and overall health.

Organic: The agave plant is a natural food straight from the desert. Many agave nectar brands will carry the organic label. Choose organic when you can for better taste and better bio-availability.

Raw: Agave nectar is comes in a raw version as well. This makes it a delightful addition to raw desserts and smoothies. The health benefits of agave are available across the board whether you choose a raw version or not.

Proponents of agave nectar tout the health-promoting qualities of this sweetener. From immune support to blood building support to a method of weight loss, agave nectar is a viable alternative sweetener for the health conscious person.

Agave Nectar, Almonds and Banana Smoothie 

Agave Nector

• 1 ripe banana, frozen (peeled, chopped)
• 1 cup unsweetened almond milk
• 1 Tbs almond butter
• 1 Tbs agave nectar
• 1 tsp unsweetened cocoa powder

Mix everything up in a blender and enjoy!

Sources:

• http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-madhava-agave-nectar.html
• http://www.allaboutagave.com/health-benefits-of-agave-nectar.php

With many new diagnoses, the term “doctor’s orders” normally include a change of diet, and an increase of fruits and vegetable consumption alongside a decrease in refined carbohydrates and sugars. Studies, statistics and testimonies of those that have introduced greens into their diet speak loudly to the resulting physical and mental health improvements.

Harvard Medical School tracked the health of more than 22,000 physicians and found that those who ate at least 2 ½ serving of vegetables daily reduced their risk of heart disease by almost 25%. At UC Berkeley, researchers found that a high intake of fruits and vegetables also reduced the risk of cancer on an average of 50%. And a vegan diet rich in fruits has reportedly reduced the diabetes indicators and shown an increase in immune protection against arthritis.

More reported benefits of eating green

Women and men have reported that through eating greens their hair feels stronger, thicker and more lustrous. Researchers believe it’s the result of taking in important vitamins like calcium, magnesium and biotin which are brimming in most green varieties. People have also reported feeling a sense of clarity that can be compared to “clearing the fog” with an increased intake of green smoothies and juices. Almost every mineral, vitamin and phytonutrient found in deep greens can aid in mental and physical processes.

Adding green smoothies and juices to our diets can begin to produce these lasting effect within weeks; the benefits range from more energy to mental clarity, from better digestion to clearer skin!

But beware of green smoothies and juices found in our local grocery stores. They are often packed with sodium and preservatives. By creating our own concoctions we know and control exactly what is going down the hatch.

The most common greens and one’s I use regularly in my creations are:

• Lettuce
• Frisee
• Parsley
• Spinach
• Kale
• Swiss Chard
• Watercress
• Wheatgrass (here’s a whole bunch of posts on just wheatgrass!)

And because these greens have very few carbohydrates and lots of fiber, they take our bodies a long time to digest – making them a dieters dream!

This green smoothie, which can also be a delicious juice with the omission of the Greek yogurt, is one of my favorites. Don’t be put off by the amount of greens – the pear and mint offer a deliciously sweet finish to this blood sugar-leveling treat!

Cool As A Cucumber Smoothie

• 1cup watercress
• 1 celery stalk
• 1 cucumber, peeled
• 2 pears, cored
• 2 tablespoons mint
• 1 cup greek yogurt (omit if juicing)

In a blender combine all the ingredients and blend until smooth!

Symptoms and illnesses that arise from a vitamin deficiency can only be cured by that particular vitamin, which makes deep green vegetables a one stop shop for catching up on your healthy living. Vitamins ensure that we fulfill our body’s need and negate any possible illnesses and symptoms that may arise from being deficient.

Also, the eight essential amino acids that we need for bodily functions such as muscle repair, manufacturing hormones, mental functions, sleep, memory and energy, are not produced naturally by our bodies, so we need to acquire them from the foods we consume.

Meeting dietary and vitamin needs

For those lacking in vitamins, minerals or amino acids, green smoothies and juices are a great way to meet and exceed our dietary needs. Of all the vitamins and minerals required by the body, most green juices or smoothies pack a powerful amount in order to keep our bodies and minds working at optimal speed!

The many vitamins that can be found in green vegetables are:

• Biotin: Found in deep green leafy vegetables, biotin is responsible for cell growth, maintenance of blood sugar and the metabolism of fats and amino acids. It also serves to strengthen hair and nails.

• Carotenes: Vibrant orange and yellow vegetables and leafy greens get their color from carotenes, making it an amazingly powerful antioxidant. Carotenes help to protect from free radicals and aids in cancer prevention. Important phytochemicals are released with the tearing of these vegetables and provide the body incredible protection from disease.

• Vitamin A: Carrots, dark green and yellow vegetables hold this vitamin, whose role is to provide vision protection and proper health growth.

• Vitamin B1: Also known as thiamin B1, this vitamin aids in many processes including nervous system functions, muscle function, metabolism of carbohydrates and the production of healthy digestive enzymes as well as electrolyte flow. This vitamin is found in abundance in oranges and certain fruits.

• Vitamin B12: This vitamin aids in blood formation, energy production and is crucial for the metabolism of every cell within the body. Also known as riboflavin, B12 is found mainly in broccoli and asparagus.

• Vitamin D: Vitamin D is produced in our bodies as a result of exposure to the sun; heaping supplies are also found in plant sources and help protect the body from auto immune diseases, cancer, osteoporosis and hypertension. During the winter months, it is essential to boost our intake, as our exposure to the sun is sure to be less.

Green juices and smoothies are fantastic ways to supplement our diets, and it’s not difficult to acquire our daily values of vitamins in one juice or smoothie per day. Instead of popping a supplement in pill form that may contain useless fillers, get creative with your favorite green vegetables and fruit and boost your diet the way nature intended!

I’ve waxed poetic about my love for smoothies and my belief that they are essential to effortless health and vitality. But I have never gone into detail about my well-stocked pantry and my tips for smoothie ingredients storage.

The simplicity of green smoothies lies in the tools needed to create them – a blender, a knife and the greens and fruits of your choosing. All should be very likely to be found in the basic home kitchen. Whether or not we opt for a high-octane emulsifying machine or a tried and true kitchen blender, the choice is to each their own; truthfully, the smoothies come out tasting the same!

Kitchen essentials for the perfect smoothie

One of my kitchen essentials for effortless green smoothie making is a salad spinner. I wash and freeze the bulk of my greens ahead of time and a salad spinner makes like all that much easier.

Aside from fruits, vegetables and the liquid needed for blending, so my pantry is always stocked with ingredients to supercharge my smoothie efforts. Coconut milk, almond milk and kefir are my favorite liquids to use, as they all offer an inherently creamy sweetness and every one of them delivers incredible health benefits.

You get pro-biotics from the kefir, protein from the almond milk and antiviral properties from the coconut milk. I also keep oat bran, chia seeds and bee pollen close at hand for an extra boost in fiber!

Proper smoothie ingredient storage

As most smoothies start with fresh ingredients, proper storage is always something to keep in mind to avoid waste. Although greens will remain green for days and sometimes weeks, their antioxidants, vitamins and minerals begin to dissipate from the time they are harvested. Eating or freezing them as soon as possible ensures that we are getting the most nutrition out of every ounce.

Lettuces and greens should be washed, dried and stored in an airtight container. Certain vegetables such as carrots, turnips and beets should have their stems removed in order to prevent the vegetable from drying out and both fruits and vegetables with hard outer skins or rinds should be peeled prior to blending. Pits should of course always be removed.

I know it would seem that the preparation and storage of a smoothie may be time consuming and a touch finicky, but heeding these tips will help make your smoothie an enjoyable and nutrient rich experience.

It’s no secret that smoothies are pretty commonplace around here, and as my excitement for blended drinks leaps off the screen through my words, I find it hard to contain!

I’ve said it before and I’ll say it again, I love smoothies because they lend themselves so well to nutrition. I pack mine full of fruits and vegetables, so getting my recommended daily requirements of vitamins and minerals is a cinch.

Smoothie making isn’t rocket science, but here are a few simple rules that can help you make the best smoothie possible.

• Every green smoothie (check out this broccoli and grapes smoothie, for example) needs a fruit to balance it out. This is especially crucial for the green smoothie newbie. There is nothing more off putting than the thought of drinking cold vegetables.
• Ensure the consistency of your smoothie is creamy by varying frozen and fresh ingredients. I prefer a 50/50 ratio of fresh to frozen ingredients. Otherwise the smoothie is too thick or too thin, and nobody, especially me, wants to consume a smoothie that’s more like chunky juice.
• Hold the ice. If you adhere to step number two, you won’t need the ice for consistency. Plus when the ice melts, it leaves a watery mess that is just plain yuck. So trust me when I say hold the ice.
• Balance the water. Too much juice and you will face a sugar high. On the contrary, if you use too much water, it might not be palatable. You will find some schools of thought that say a healthy smoothie doesn’t contain juice, but I like to enjoy my smoothie, not wince as I gulp it back as quickly as possible.
• Get the perfect ratio. I find a ratio of 1 part juice to 3 parts water or milk makes for a wonderfully flavored smoothie. However if my smoothie is loaded with vegetables, I prefer a ratio of 1 part juice to 1 part water.

Smoothies aren’t just for fruit and vegetables. With the addition of chia seeds, oat bran, wheat germ or flax, smoothies can be a complete and filling meal, not to mention a fiber dynamo. If it can be blended, it can go in a smoothie.

Smoothies are a completely bespoke creation that you can tailor to your moods or dietary needs. You are the author of your own smoothie, so don’t be afraid to experiment – and soon enough you’ll be a smoothie enthusiast just like me!

What are your best tips for creating the perfect smoothie? Share with a comment!

We all know that broccoli is a healthy addition to our diets, but do you know just how healthy? The nutritional benefits of broccoli abound. From fiber to all of the vitamins and minerals, broccoli is indeed a tasty treat and a winner.

Nutritional Benefits of Broccoli

Detox: broccoli helps the body detoxify with a special combination of 3 phytonutrients: glucoraphanin, gluconasturtiian, and glucobrassicin. These goodies support the detoxification process from activation, to neutralization and elimination. Broccoli helps to control the detoxification process at a genetic level.

Vitamin A and K for Vitamin D: this green goddess of a food has more than ample amounts of both of these vitamins. At over 194% of the daily value of K and 45% of A, the combination of these two help the metabolism balance of Vitamin D. For those with a Vitamin D deficiency (which research finds is just about everyone), including broccoli in your diet will help you retain this vital vitamin.

Anti-Allergen / Anti-Inflammatory: as a rich source of kaempferol (a flavanoid), broccoli assists in reducing the impact of allergens on the body. This in turn gives broccoli unique anti-inflammatory properties.

Antioxidant: broccoli is a leader in amongst cruciferous vegetables for its concentration of Vitamin C. As an antioxidant, Vitamin C provides long-term support of oxygen metabolism when accompanied by recycler flavanoids – which of course are also contained in this vibrant green package. Other antioxidants that broccoli provides are Vitamin E, manganese, and zinc.

Heart Health: the spectrum of B vitamins in broccoli contributes to a healthy heart. Broccoli’s concentration of folate, B6, and the other B-complex vitamins fights the formation of homocysteines which increases our risk of atherosclerosis, stroke, and heart attack.

Stomach Health: eating raw broccoli and broccoli sprouts is a great treat for your stomach and stomach lining. Broccoli assists in the reduction of a bacterium called heliobacter pylori. When this bacterium overgrows it causes G.I. upset. Broccoli (especially raw broccoli) helps to keep this bacterium in check. This is due to broccoli’s high glucosinolate content which focuses directly on the stomach lining cells.

Low in Calories: 1 cup of broccoli is only 44 calories while the health benefits are endless.

How did broccoli come to be?

Broccoli was developed from a wild cabbage in ancient Rome. In Italian, broccolo, means “cabbage sprout.” This green goodness traveled to the Near East and then back to Italy for further cultivation. Italian immigrants brought broccoli to the New World.

Selection and Storage of broccoli

Choose broccoli with florets in tight, compact clusters. The floret clusters should have a uniform color ranging from dark green, sage, or purple-green. If the floret clusters are yellow or if there are any yellow flowers blossoming, the broccoli is overripe. Stalks and stems should be firm.

Store in a refrigerated plastic bag with as much air removed as possible. Broccoli will keep for about 10 days. It’s best not to precut nor wash broccoli before storage, as it causes the Vitamin C will degrade.

Green Broccoli Machine Smoothie

• 1 cucumber
• 3 -5 broccoli florets
• 1 kiwi (peeled and frozen)
• 1 bunch of green grapes (frozen)
• Ice and water

Click here for the health benefits and additional recipes for cucumbers.

Juice the cucumber and broccoli. Place in a blender, add the fruit, ice, and water. Enjoy!

Freeze Your Fruit: Bananas do better in a smoothie when they are frozen. Once ripened, throw those bananas in the freezer. To use them in your smoothies, just peel and chop them first. You can freeze any fresh fruit for a tasty smoothie treat later.

Order of Ingredients: Start with your liquids and then add in order:  frozen fruit, powders/tinctures/add-ins, ice, and then the fresh fruit. The ingredients blend better when ordered this way.

Less Liquid: even though beginning with liquids keeps the blender from getting clogged, keep the liquids you add to your smoothie to a minimal. Put enough in to keep the blending smooth, but not too much that your smoothie is soupy. Add more liquid at the end if the smoothie is too thick.

No Sugar Added: Fresh fruit and juices have natural sugars in them. Add the following for oversweet smoothies: pear, grape, apple, or pomegranate juice.  Or toss in a banana.  If you really have a sweet tooth, add agave or honey.

Some Healthy Smoothie Add-Ins:

• Wheatgrass Juice: power-packed with nutrients, wheatgrass juice adds energy and a vibrancy to any smoothie. Use juice from fresh, frozen, or freeze-dried wheatgrass.
• Supplements: add liquid and powdered health supplements that you’re taking. It is a fun way to get the extra benefits you need without having to choke down the inevitably bitter or sour tasting supplement. For example, I routinely add greens, iodine, and a sulfur supplement.
• Probiotic Power: add in soy, goat milk, or cow’s milk plain yogurt for tang and probiotic goodness. Remember to use plain yogurt in your smoothies, as many flavored yogurts will add a ‘fake’ fruit flavor you don’t need. If yogurt isn’t to your taste, add in a powdered probiotic to enhance digestion.
• Protein Powders: if you’re taking a protein powder anyway, add it to your smoothie to ease the consumption.
• Bee Bounty: Add in some royal jelly or honey for a sweet twist!

Soy Milk / Citrus Fruit = Yuck: Soymilk doesn’t typically mix well with citrus. With soymilk, use berries, bananas, and sweet fruits.

Fresh Juice: If using juice in your smoothie, fresh-squeezed is better for both nutritional value and taste.

Add Pizazz: by blending a smoothie with Kombucha. Add fruit that enhances the flavor of your kombucha and don’t forget to add plenty of ice. Kombucha smoothies separate quickly, so drink it up as soon as it’s blended.

Go Organic: Organic fruit is the way to go since consuming smoothies is typically about flavor and health. Fruit are some of the most susceptible crops to pesticides and farming chemicals. Organic fruits have more flavor anyway.

Keep it Interesting: Play around with smoothie combinations and blend away the boredom. Try lemon-strawberry, banana-mango, ginger-lemon, tangerine-banana, grape-watermelon, and more. Combinations are endless—so experiment!

Smoothies add positive health benefits by providing vitamins and minerals and dietary fiber in a tasty treat. It’s a great way to start your day or give you an afternoon pick-me-up.  For maximum benefit, drink your smoothie right away. Of course, if you have some left over, just put it in the freezer for later or share it with me.

What are some of your favorite smoothie-tips? Let us know in a comment!

Green Smoothie Goodness

This bright green smoothie is a pleasant pick-me up.  Use after your morning workout or in replacement of afternoon caffeine.

Yum! Green Smoothie

• 1/2 or 1 banana (fresh or frozen)
• ¼ – ½ cup of pineapple (fresh or frozen). Here are some nutritional benefits of pineapple
• 3-5 strawberries (fresh or frozen)
• ¼ tsp (or one serving) of dehydrated wheatgrass juice or 1 oz fresh wheatgrass juice.  Here are some nutritional benefits of wheatgrass juice
• 21 drops of Chlor-Oxygen¹
• Optional: 1 teaspoon of Almond Butter
• Optional:  1 tablespoon of Chia Seeds.  Here are some nutritional benefits of chia seeds
• Mix with purified water  (add purified ice if using fresh fruit  rather than frozen)

¹Chlor-Oxygen is a concentrated chlorophyll supplement. Click here for information on Chlor-Oxygen.  Any concentrated chlorophyll supplement can be used.

Banana Health Benefits

Fantastic Fiber:  the great thing about smoothies is that all the fiber is retained in the drink.  One medium-sized banana offers 16% of the daily value of dietary fiber.  Fiber  rich diets are great for overall health and lowers the risk of type 2 diabetes.

Marvelous Muscles:  Bananas have a high concentration of potassium (10% of our daily value) which keeps the heart and nervous system operating at peak performance. Potassium is a salt that is essential for muscle health. The contraction action of our muscles is regulated by potassium.  From our heart to our glutes to our deltoids to our digestive tract, the muscle contraction is part of potassium’s purview.  If you’re an athlete, a banana (or two) a day keeps muscle cramps away.

Cool Calcium:  the banana helps kidney and bone health, because the potassium suppresses calcium excretion through urine.  The potassium also helps reduce the risk of kidney stones.  Due to potassium’s ability to reduce calcium excretion, banana consumption is a great way to combat osteoporosis (the loss of bone density).

Trippy Tryptophan:  Bananas are a mild source of Tryptophan, an amino acid that acts as a stress-reliever.  Tryptophan is essential to the production of serotonin, which calms the brain and induces a more positive mood and mindset.  Tryptophan also acts as a mild sedative.  Eat a banana if you need to calm down after a work-out or need a nap.

Bodacious Blood: Bananas have a high concentration of Vitamin B6 at 20% of the daily value.  Vitamin B6 helps the body to produce hemoglobin which is an essential part of our blood.  Vitamin B6 also helps in the production of anti-bodies and our immune response.  This vitamin is well-rounded as it also converts carbohydrates to glucose to maintain healthy blood sugar level.  While bananas are higher on the glycemic index than say, an apple, the Vitamin B6 in the fruit acts as a balance for our blood sugar.

Oh, and last, but not least:

Centered C:  A medium sized banana contains 16% of the recommended daily value of Vitamin C.  Vitamin C is an essential element in good health and immune response.  Vitamin C is one of the most recommended supplements for the body and is a proven part of optimum health.

The Gaia Green Smoothie is optimized to re-energize and invigorate your mind and body so you can sail through your day.

Flushing the liver seasonally is great for overall health.  The liver is one of the hardest working organs in our body.  It helps maintain and support bodily functions.  It handles all sorts of toxins assisting our body’s natural cleansing mechanism.  And if something else stops functioning, the liver is known to step to the fore and fill in.

The Liver Flush Smoothie

• ¼ tsp whole cloves
• 3-5 sprigs of parsley
• 2 oranges or tangerines, peeled
• ½ lemon, peeled
• ¼ cup filtered water
• 1 pinch of cayenne pepper
• 1 clove of garlic, peeled.
• ½ grapefruit, peeled
• 1-2 inches of fresh ginger, peeled
• 2 Tbs. extra virgin olive oil

Start with the water and then add ingredients one at a time to optimize the blend.  Add the oil last.  If the smoothie is too thick, add more water.  Drink first thing in the morning.  If you are sensitive to oranges, use 2 grapefruits.  Do the liver flush for three days once a season.  For optimum results, surround your liver flush days with an all vegetarian and whole grain (such as quinoa) diet to facilitate cleansing.  One of the most important ingredients in the liver flush is the parsley:

The Power of Parsley

Parsley is a well-loved herb.  Native to the Mediterranean, parsley has been well cultivated throughout the world.  Parsley is easy to grow and once established in your garden will return year after year.

Parsley is more than a pretty garnish.  Parsley has a huge presence among other herbs in term of nutrition and health. Parsley adds positive nutritional impact when used in small amounts. Parsley is a blood builder and a kidney cleanser.  Parsley eliminates toxins from the body, and therefore it’s the perfect addition to a liver cleanse.

More Reasons to Love Parsley:

Cancer Fighter: parsley has an organic compound called ‘myristicin’ that inhibits tumor formation and helps fight against oxidized molecules (i.e. it’s an antioxidant).  Myristicin can also neutralize carcinogens found in cigarette smoke.  Myristicin’s tumor fighting front is typically the lungs.

Antioxidant Power: parsley contains luteolin whose job it is to search out and destroy free radicals. Luteolin also helps the body metabolize carbohydrates. Parsley contains a nice quantity of Vitamin C and Vitamin A, both of which provide antioxidant support.

Anti-Inflammatory Action: the aforementioned luteolin and Vitamin C also helps to reduce inflammation. When regularly consumed, these two nutrients combat osteoarthritis and rheumatoid arthritis.

Immune Booster: Vitamin C and Vitamin A are immune boosters.  Vitamin C accelerates the body’s ability to repair itself.  Vitamin A fortifies mucous membranes, the lining of the eyes, and the respiratory tract.  Vitamin A also directly feeds our white blood cells, our frontline fighters against infection.

Heart Health: parsley has folate (vitamin B9) which converts the amino acid and homocysteine into harmless molecules. When homocysteine levels are too high, the blood vessels of the body become threatened.  Ward off heart disease with the regular inclusion of parsley in your diet.

Bone Building: Just a two tablespoons serving of parsley provides over 153% of the daily recommended value of Vitamin K.  Vitamin K helps to synthesis osteocalcin which builds our bones.  Vitamin K also prohibits the build-up of calcium deposits assisting us in the fight against atherosclerosis, stroke, and heart disease.  Finally, vitamin K assists in the creation of a healthy nervous system by providing support for the maintenance of the myelin sheath that covers our nerves.

Add parsley to any juice or smoothie recipe to enhance the nutrition.  Eat parsley daily as part of your healthcare regime.  Your body will thank you.

What do you use parsley for? Add a comment, become a friend!

Vacationing at a high altitude destination? Whether you’re going to Santa Fe, New Mexico (altitude 7,000 feet) or hiking in Costa Rica (altitude variance from 3,000-9,000 feet) preparing your body for a thinner atmosphere than you may be used to is the key to a healthy and happy trip.

Prepare for High Altitude

Include the following into your diet at least 3-5 days prior to departure if your trip is a relaxing vacation, or 7-10 days if your trip will include strenuous activity such as mountain biking, hiking, or skiing. These tips will help you adjust with grace and ease when your body feels the reality high altitude.

• Hydrate: Drink more water than you normally would – about twice as much in fact, especially for drier climates. Water will help your body adjust faster.
• Potassium: Eat fruits and vegetables high in potassium such as bananas, broccoli, avocado, cantalope, celery, greens, dates, tomatoes, and almonds.
• Anti-oxidants: Eat fruits rich in anti-oxidant properties such as berries; blueberries, blackberries, and cranberries rank the highest. Don’t forget raspberries and strawberries, too.
• Chlor-Oxygen: Rich, bio-available chlorophyll to increase oxygenation, red blood cell production, and energy levels. Here is some more information on Chlor-Oxygen in case you’re not familiar.

In my trips to high altitude destinations (I now live in one), I embraced the shift by adding to my daily regime, the high altitude smoothie.

The High Altitude Smoothie

• 1 banana
• Handful of blueberries
• Handful of blackberries
• 3 Strawberries
• 21 drops of Chlor-Oxygen
• Optional: 1 teaspoon of Almond Butter
• Mix with pure ice and water

Throw everything in a blender and enjoy!

Notes on this recipe: The banana and almond butter is not only rich in potassium, but will help you maintain a stable blood sugar level too. The berries are an anti-oxidant dream, while the Chlor-Oxygen will oxygenate your blood and get you ready to life in the higher realms.

Once At High Altitude

Continue to drink extra water, consume the recommend high potassium and antioxidant foods, and drink the High Altitude Smoothie daily, all while incorporating the following:

• Relax: Upon arrival, sit back and enjoy your arrival and give your body time to adjust. Exercise is more intense at higher altitudes. Even if you’re an experienced athlete, take it easy on the first day.
• Alcohol: Limit your “I’m on vacation!” celebratory intake. First, alcohol binds oxygen and water which removes them from being effectively used by your body. Second, alcohol is absorbed much quicker into the blood stream at high altitudes. In fact, alcohol will pack 10% more of a wallop at high altitudes than at sea-level.

Vacationing in the mountains is an adventure in beauty and for many, a dream come true. Avoid the nightmare of altitude sickness by giving the gift of preparation to yourself before playing at the top of the world. And have fun!