Dried cranberries make for an excellent snack. Unfortunately, the dried cranberries that you find in stores almost always contain lots of refined sugars, unhealthy oils, and preservatives. These types of dried cranberries are common in salads, trail mixes, and dried fruit medleys. We advise you to avoid these sugary treats and buy some fresh cranberries to dehydrate instead. Plus, nothing quite indicates the holiday season like fresh cranberries, which are only available in stores for about two months.

These dehydrated cranberries may not taste as sweet as the packaged ones you are used to; rather, they offer a more complex and slightly tarter flavor. Plus, you get the benefits of enjoying fresh cranberries in their dehydrated state. Cranberries are some of the richest sources of antioxidants and provide lots of fiber and vitamin C as well. Regarding their antioxidant profile, cranberries provide the following:

• Peonidin: This antioxidant is responsible for the rich red color of cranberries and some of their health benefits. According to researchers, cranberries are one of the richest dietary sources of peonidin.
• Quercetin: This is the most prevalent antioxidant polyphenol in cranberries. Studies suggest that cranberries are one of the primary fruit sources of this antioxidant compound.
• Ursolic acid: Ursolic acid, a triterpene compound, is concentrated in the skin of cranberries. It is a common ingredient in many traditional herbal medicines and exhibits powerful anti-inflammatory properties.
• Myricetin: This is a natural bioflavonoid that offers antioxidant, anti-carcinogenic, and anti-mutagenic properties. It may have therapeutic potential for people with cardiovascular diseases.

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If you want to succeed on the Full Body Cleanse, your snack game needs to be on point. Great snacks need to contain healthy fats, fiber, protein, and complex carbohydrates. All of these help to keep you full, while providing a slow release of energy. There won’t be sugar spikes and crashes that tend to stem from unhealthy chips or sugary bars. Plus, those snacks don’t fill you up. In fact, when you eat those unhealthy snacks, you end up craving more right after you finish!

This homemade trail mix recipe is completely raw vegan and filled with beneficial superfoods. The chewy goji berries offer beneficial antioxidants that work to fight oxidative stress. Raw almonds are great sources of vitamin E, fiber, magnesium, protein, and healthy fats, and they may even help regulate blood sugar levels. Now, this recipe calls for raisins, but you can’t simply buy whichever raisins you like. Make sure that the raisins do not contain added sugars or preservatives like sulfur dioxide. Lastly, the sunflower and pumpkin seeds offer zinc, magnesium, manganese, and may help to improve heart health. Get to snacking, people!

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People associate serotonin with happy feelings and regulated mood, but it is involved in many bodily functions. Serotonin is a chemical in the brain, intestines, blood, and connective tissues in the human body. It helps to transmit information throughout the nervous system, aids with blood vessel contraction, and, perhaps most famously, it has a large role in brain function. When you increase serotonin levels, you can relieve symptoms of depression or improve overall mood and digestion.

What Does Serotonin Do?

There are serotonin receptors all throughout the brain and they act as neurotransmitters, sending messages from one area to another. And while so many receptors are in the brain, most of the body’s serotonin is in the gut. With more research linking gut health to improved biological processes, including memory, appetite, and mood, it’s no wonder that the gut contains most of the body’s serotonin. Serotonin, also known as “the happy hormone,” helps you sleep, controls cravings, and plays a vital role in regulating the nervous system. 

Serotonin is a byproduct of tryptophan, which is an essential amino acid that helps regulate mood and hormones. After you eat foods that are rich in tryptophan, it converts to serotonin in the brain and makes other essential amino acids available to the body. This process helps you reduce stress hormone production and keeps your mood stable. 

The Serotonin Slump

The “serotonin slump” occurs when the body is low in serotonin. Since it’s difficult to monitor your serotonin levels, the “serotonin slump” is somewhat theoretical. There are no blood tests that measure serotonin. At the same time, people with low serotonin levels all experience the following symptoms. Additionally, their symptoms improve after increasing serotonin levels. Those symptoms include:

• Irritability
• Restless sleep
• Craving carbs and candy
• Depression
• Stomach troubles
• Abnormal sleeping patterns
• Forgetfulness 
• Reduced appetite

How To Naturally Increase Serotonin Levels

You don’t always have to resort to antidepressants or supplements to increase serotonin levels. As we mentioned earlier, tryptophan is present in foods and the body converts it to serotonin after you consume it. Tryptophan doesn’t equal serotonin, though. In order to boost serotonin, you have to consume tryptophan-rich foods with complex carbohydrates. There are a few other things you can do to naturally increase serotonin levels, and they’re all listed below.

It’s All About Bananas

A lesser-known fact about bananas is that they are naturally rich in tryptophan. Yes, they contain potassium, but they are also rich in complex carbohydrates. The combination of tryptophan and carbs is the perfect one-two punch for boosting serotonin production. You can eat half of a banana one hour before you go to sleep to have an easier time falling asleep. 

Nuts And Seeds, Please

If you love a good snack, then it’s time to get some trail mix together, but don’t add chocolate or sweets to it. You should only include nuts, seeds, and dried fruit. Most nuts and seeds are excellent sources of tryptophan, but they also contain fiber, omega-3 fatty acids, and antioxidants that keep your heart healthy. The reason to include dried fruit in your trail mix is because most dried fruit contains beneficial carbs! 

Step Into The Light

According to researchers, increasing exposure to bright light helps to increase serotonin levels. Doctors often recommend bright light exposure to people with seasonal depression, and some studies concluded that this same therapy also helps with nonseasonal depression. There is a profound reaction between bright light and the serotonin system. A recent study found that people, who worked indoors for an average of 30 hours per week, only received to 1,000 lux light exposure for 30 minutes per day in the winter and 90 minutes per day in the summer. These findings indicate that we are a natural light-deprived society; thus, the higher cases of seasonal depression. To get more light exposure, simply spend more time outdoors, even if it is a cloudy day. Scandinavia and the UK have light cafes to help combat people’s limited light exposure in the fall and winter months!

Check Your Gut

Tryptophan-rich foods help battle depression and work to balance your mood, but so does a well-balanced gut. Recent studies linked a higher presence of beneficial gut bacteria to decreased symptoms of depression. Start consuming more probiotics and prebiotics to balance your gut and improve your mood. 

Stay Active

Over time, the human species has seen a drastic decrease in daily vigorous exercise. Exercise has changed since the early days of hunting and gathering. We are a sedentary species now, and only engage in minimal exercise. Researchers believe that the lack of vigorous exercise plays a role in low serotonin levels and higher rates of depression. While you feel good after a workout, experts claim that the movement (i.e. the exercise itself) is the reward; thus, you increase serotonin while exercising. 

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Pecans are more than just pie or trail mix ingredients. The health properties in pecans are vast and may help to improve digestive health, cardiovascular problems, bone health, and aid with weight loss. People may argue that pecans are bad because they contain fats, but those people don’t understand that the fats in pecans help to boost antioxidant production and reduce inflammation.

Pecan Fact: The pecan pie, which Americans have come to know and love, is actually a classic South American dish that features pecans as the primary ingredient.

Good For Heart Health

Pecans are beneficial for your heart because of their antioxidant content. The monounsaturated fats also work to prevent coronary artery disease and stroke, but only if you are making other dietary changes to decrease your risk of heart disease. Pecans also help to inhibit the oxidation of blood lipids, which may reduce the risk of heart disease.

Reduces Inflammation

The copper in pecans works to strengthen the anti-inflammatory properties, especially in people with arthritis or joint pain. Pecans are commonly recommended to those who have arthritis. Studies have shown that increasing magnesium intake can help reduce chronic inflammation, and pecans have magnesium! Just don’t eat too many at once.

Boosts The Immune System

Pecans are rich in manganese, which is a powerful trace mineral and potent antioxidant that works to protect nerve cells from free radical damage. Regular intake of manganese is essential for healthy brain and nerve function.

Pecan Fact: The name “Pecan” literally translates to “a nut requiring a stone to crack.” They were pretty literal with naming things back in the day, since you have to crack the shell in order to eat the pecan.

The rich, buttery flavor of pecans is what makes them great to use in homemade energy bites or desserts. April 14^th is National Pecan Day, so let’s make some recipes! Speaking of using them in recipes, try making one of our favorite pecan recipes (listed below) and let us know how they turn out for you in the comments.

Blueberry Pecan Breakfast Bowl

This is what you would call an atypical breakfast. It is unique, filling, and replete with tons of vitamins and minerals to fuel your day.

Pumpkin Pecan Pie Bites

Chewy pecan and cranberry “crusts” topped with creamy pumpkin frosting. A gluten free and vegan treat perfect for anyone who is a fan of pecans.

Click here to make the recipe.

No Bake Pecan Energy Bites

You can never have enough snacks, especially when you are cleansing. Make these energy bites on the weekend so that they are ready to go when you need them. These are like bites of pecan pie goodness!

Click here to make the recipe.

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Trail mix is a great snack, if you make it right. Most people like the ease of grabbing a handful or a small bag of trail mix to snack on. The reality is that most trail mixes are high in calories, contain high amounts of sodium and sugar, have chocolate or candy-coated pieces, or have dried fruit that contains sulfur dioxide and added sugars. Most trail mixes are full of trans fats, refined carbohydrates, and simple sugars. But it doesn’t have to be this way.

It is very easy to prepare your own trail mix. Preparing your own snack packs can keep you full and keep cravings away. If you want to get sufficient amounts of calcium, try including raw nuts (excluding peanuts because they are hard on the digestive system), raw seeds, and dried fruit (without added sugars or sulfur dioxide), and figs in your trail mixes.

The Origins of Trail Mix

According to the origin, two California surfers created trail mix by blending peanuts and raisins together for an energizing snack. However, ancient nomadic tribes mixed dried fruits, nuts, and dried meats together to sustain them when they moved. While it wasn’t called trail mix then, they stumbled on one of the greatest snacks of all time.

If you are feeling sluggish, trail mix is a great snack that provides you with a lot of energy and nutrients. However you combine your dried fruit, nuts, and seeds, make sure to not overdo it. If you need a little inspiration for making your own trail mix, check out the recipe below.

Ingredients:

• ¾ cup raw pecans
• ¾ cup raw cashews
• ½ cup raw sunflower seeds
• ½ cup raw pumpkin seeds
• ½ cup unsweetened, unsulfured cherries
• ½ cup unsweetened, unsulfured raisins
• ¼ tsp sea salt
• ½ tsp cinnamon
• pinch of nutmeg (optional)

Instructions:

• Combine all the ingredients together in a large bowl or airtight container. Give it a good mix and enjoy.
• This will keep in an airtight container or Ziploc bag for about a month.

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People will argue that a plant-based diet doesn’t provide you with sufficient vitamins and minerals. On the contrary, plant-based foods actually contain the purest nutrients because they aren’t processed in any way. But where do you get omega-3s? Despite what most people think, there are lots of vegan omega-3 sources that are not salmon or cod liver oil.

Omega-3 fatty acids help to decrease blood triglycerides, reduce inflammation, and may even help to decrease your risk of dementia, according to recent studies. The body needs essential fatty acids to function, both mentally and physically. The beneficial fats in omega-3s help the body burn fat, enhance brain function, and speed up the metabolism. When you lack omegas in your diet, you increase your risk of:

• Arthritis
• Asthma
• Brittle nails
• Dandruff
• Depression
• Hair Loss
• Heart Disease
• Immune system deficiency
• Increased cholesterol levels
• Memory Deficiency
• Mood Swings
• Reduced Vision

All of those things do not sound pleasant to us. Since it can be hard to predict what the body will go through, it is always best to act early as a natural defense. To help you get your fill of healthy vegan omega-3s, eat the following foods.

Brussels Sprouts

Brussels sprouts are notoriously high in vitamins C & K, as well as fiber, but they are also rich in omega-3 fatty acids. A recent study found that eating more cruciferous vegetables like Brussels sprouts can lower your risk of heart disease by 16%. While you can eat Brussels sprouts raw, it is better to cook them to get three times as many omega-3s!

Hemp Seeds

A lot of vegans and vegetarians are familiar with the protein content in hemps seeds. In addition to containing magnesium, iron, and zinc, hemp seeds have a hefty amount of omega-3s. You can sprinkle these in smoothies or make a homemade trail mix with flaxseeds and walnuts to boost your omega-3 count.

Walnuts

Not only are walnuts loaded with protein and healthy fats, they also contain a lot of omega-3s. Research has shown that the omega-3s in walnuts may help to improve memory and learning ability. One cup of walnuts can satisfy your daily omega-3 requirement.

Chia Seeds

In case you haven’t read our article about the amazing health benefits of chia seeds, we are going to tell you about one more benefit. The omega-3s, fiber, and protein in chia seeds may actually help decrease the risk of chronic disease, when consumed with a healthy diet. Only one ounce of chia seeds can meet your daily omega-3 requirement.

Flaxseeds

It should be no surprise that these nutritional powerhouses also have omega-3s. In fact, the heart-healthy benefits of flaxseeds can be attributed to their omega-3 content. One ounce of flaxseeds has more than the daily recommended value of omega-3s, so start putting them on salads, in baked goods, or eat them as a snack!

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There’s calcium in plants? Believe it or not, milk is not the only source of calcium. Dairy ads, campaigns, and commercials have led consumers to believe that the best, and perhaps the only, way to get sufficient calcium for healthy and strong bones is by consuming dairy products. Recent research has debunked that myth, however, showing that plant-based calcium sources are more beneficial for you bone health. Consumption of dairy products can actually take away from the body’s calcium supply. This is worsened if you eat a lot of animal products as well.

A lot of vegans and vegan athletes are always asked, “How do you get enough calcium?” The daily recommended calcium intake for the average adult is about 1,000mg, with increased amounts for the elderly and pregnant women. For runners, strong bones are important, and achieving the recommended daily amount of calcium on a plant-based diet is absolutely achievable. The best part is that you don’t even have to take calcium supplements.

While regular exercise, such as running and strength-training, has been known as a great way to enhance and maintain bone health, runners who are deficient in calcium, or don’t get enough via their diets, can be at risk for weakened bones. When your body is low on calcium, it uses the calcium in your bones. When you aren’t intaking sufficient amounts of calcium over a long period, you can increase your risk of stress fractures, sprains, or other common running injuries that could otherwise be avoided if enough calcium foods were consumed.

One more thing to take into account, with regard to calcium intake, is that it requires vitamin D for the best absorption. The recommended daily amount of vitamin D intake for men and women up to age 70 is 600 IU, with up to 2,000 IU recommended in the winter. Vitamin D is not really available in a lot of foods, so it is best to go outside and absorb it the good old-fashioned way, which shouldn’t be a problem for runners! Research indicates that about 5-30 minutes of sun exposure twice a week to the face, arms, legs, or back without sunscreen can lead to sufficient vitamin D synthesis.

Depending on your skin’s natural pigment, you may need to vary the time you spend in the sun. The fairer your skin, the less time in the sun; the darker your skin, the more time in the sun you should spend, within this range. A lot of runners get more sun exposure in the warmer seasons, but be mindful of the history of skin cancer in your family.

Now that we’ve explained how important vitamin D is to efficiently absorb calcium, here are great calcium-filled, plant-based snacks for runners.

1. Power-Pack Your Smoothie

Starting your mornings with a smoothie is never a bad choice. You can get a wide variety of vitamins, minerals, and healthy protein. To get a lot of calcium in your smoothie, you can include: leafy greens, hemp seeds, chia seeds, almonds, almond butter, or almond milk. You can also add calcium-rich fruits like blueberries, black currants, oranges, and figs. Try blending some fresh collard greens with hemp and chia seeds and unsweetened almond milk. You can also blend some cherries, oranges, and almond milk. The possibilities are endless!

2. Pre-Make Energy Bars

One single recipe can have calcium-dense ingredients like oats, almonds, cashews, flaxseeds, dates, and molasses! The coolest part is that you don’t even have to bake this snack. You can try making a snack to fuel your workouts, or make raw energy bars that are perfect for runners. Don’t want to make bars, grab a handful of walnuts or almonds and eat them on the go.

3. Drink Your “Milk”

For some reason, chocolate milk is a popular recovery drink for runners, but you don’t need all of that processed dairy and sugar. Try making your own version of this drink by mixing some organic, unsweetened almond milk with raw cacao powder; you’ll want to add a little agave to make it sweet. For something a bit more decadent, try this healthy chocolate protein shake that is free of preservatives and additives.

4. Change Up Your Hummus

Hummus is a great snack food that can provide a lot of energy and protein. While the traditional garbanzo-bean recipe is great, sometimes you want to change up your hummus flavor to keep your palate interested. You can use northern white beans, navy beans or edamame in place of garbanzo beans. We have a raw broccoli hummus and a delicious black bean hummus. It is almost too easy to make them.

5. Pack Some Trail Mix

It is very easy to prepare your own trail mix. Store bought trail mixes are typically full of sugar and preservatives, so it is best to avoid these. Preparing your own snack packs can keep you full and keep cravings away. If you want to get sufficient amounts of calcium, try including nuts, seeds, oats, currants, and figs in your trail mixes.

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There are a lot of foods out in the world that have been promoted as healthy, but they actually are not. Certain food products get advertised as healthy to make us believe they are good for us. The reality is that there are many unhealthy foods we perceive as “healthy.” Knowledge is power, so here are some “supposedly good” foods that you should stay away from.

Canned Tomatoes

Since tomatoes are prominent in many delicious recipes, this is hard to hear. You are better off using fresh, organic tomatoes to make those recipes. Why aren’t canned tomatoes good for you, you ask? Most cans contain BPA, which is a toxic chemical that leads to an increased risk of developing prostate or breast cancer, diabetes, heart disease, malformation of organs in children, obesity, or other health problems. Tomatoes are naturally acidic and that causes the BPA to leak into the food. Some cans say that they are BPA-free. Don’t be fooled! Companies started removing BPA from products after severe pressure from the public, but they started using another product called BPS, which is just as bad. Avoid cans and go for glass jars.

Salad Dressings

We like eating salads with different flavors. Our taste buds have become used to salad dressings, but most all of them are unhealthy and counteract the nutrients of the vegetables. Most commercial salad dressings are full of sugar, hydrogenated vegetable oils, artificial chemicals, and trans fats. A great way to get the proper nutrients from salads is to make your own dressings. Apple cider vinegar and extra virgin olive oil are the two best ingredients for a salad dressing base. Add the spices or herbs of your choice, or try these recipes.

Vegan Junk Food

It doesn’t mean it’s good just because it has the word vegan in it. It’s still junk food, which means it’s processed. Case in point.

You will find that many of these products have soy in them. Soy is commonly used to replicate the appearance of meat, such as burgers, hot dogs, or chicken. Soy is one of the most genetically modified (GM) crops that is produced in the country. In fact, it is said that about 94% of soy is genetically modified. Soy is abundant in most vegetarian processed foods, and is labeled as soy protein isolate or soy protein concentrate along with a list of derivatives. This includes soy burgers, soy oil, soy ice cream, and soy cheese. Not only is the food GM, but it contains unhealthy fats and other compounds.

Pre-made Smoothies or Juices

Those pre-made or store bought smoothies and juices aren’t as healthy as you think they are. These smoothies are not the best kept health secret. They are actually loaded with sugar and can contain 680-1,000 calories. The high sugar content in these can cause blood sugar levels to spike or drop, which can lead to type 2 diabetes. Even those bottled green drinks aren’t giving you the healthy nutrients you think you’re getting. There can be as many as 50 grams of sugar in one of those bottles. You are way better off making your own smoothies or juices to actually get the nutrients from fresh fruits and veggies. Plus you don’t have to worry about pasteurization.

Trail Mix

Trail mix is a great snack, if you make it right. Most people like the ease of grabbing a handful or a small bag of trail mix to snack on. The reality is that most trail mixes are high in calories, contain high amounts of sodium and sugar, have chocolate or candy-coated pieces, or have dried fruit, which contains sulfur dioxide and sugar. Most trail mixes are full of trans fats, refined carbohydrates, and simple sugars. Look for trail mixes that have unsalted nuts and no sugar. Better yet, make your own using raw, unsalted nuts and seeds and freshly dehydrated fruits.

Soy Protein Isolate & Unfermented Soy Products

The health facts you have come to believe about soy are lies. The number one problem with soy is that 90-95% of soybeans, from which soy is derived, grown in the US are genetically engineered. Most soybeans are designed to be “Roundup ready,” meaning they are supposed to survive lethal herbicides. The primary ingredient in Roundup, glyphosate, can disrupt the female reproductive cycle. Whether or not you eat soy milk or tofu, you have to pay attention to labels because there are many names for soy additives. You can be eating genetically modified foods without even knowing it. Cracker, chips, bread, breakfast bars, and pre-made desserts all have soy products in them. In addition to soy protein isolate, you should avoid all unfermented soy products. You should only eat soy products if it is organic and has been properly fermented such as natto, miso, or soy sauce. Other than that, stay away from soy.

Whenever you buy food, be it organic or locally grown, look for the highest quality product you can get. Avoid foods that have been grown with pesticides, genetically modified organisms, and have added growth hormones. Seek out your local farmer’s market or organic grocery store to get the best foods you can. Places to get actual healthy food are more abundant and closer to you than you think.

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