Antioxidant Beet Bowl



3 Beets juiced

Cashew Milk

1 scoop of collagen or Paleo Protein by Designs for Health

1 scoop of L-glutamine

1/2 frozen banana

1 tablespoon almond, cashew or Mixed nut butter (Trader Joe’s)

Other 1/2 of the banana sliced

1 tablespoon chia seed


Blend the beet juice, cashew milk, collagen, l-glutamine and frozen banana in a blender. You want it to be a little thick. Add to a bowl and top with sliced banana or berries or any fruit, nut butter and chia seed, and any other toppings you may desire. I sometimes add 1 degree sprouted Quinoa Cacao granola to add crunch and fiber.





Beet Blueberry Vegan Complete Smoothie

My newest smoothie creation is made up of unsweetened hemp milk, beet’s and blueberries. Of course I add my favorite protein powder, Vegan Complete which has 15 grams of protein along with fiber.


Beetroot is a rich source of phytochemical compounds  that includes ascorbic acid, carotenoids, phenolic acids and flavonoids. Beetroot is also one of the few vegetables that contain a group of highly bioactive pigments known as betalains. A number of investigations have reported betalains to have high antioxidant and anti-inflammatory capabilities. This has sparked interest in a possible role for beetroot in clinical pathologies characterized by oxidative stress and chronic inflammation such as liver disease.


We all know that blueberries are a rich source of antioxidant and 1 cup has 8 grams of fiber!


1/2 cup unsweetened hemp milk

1/4 cup water

1/2 cup frozen blueberries

1/2 cup frozen red beets

Vegan Vanilla Complete Protein powder – 2 scoops

Put in blender and blend until smooth and creamy! Enjoy!

If you mention you saw this blog post receive 10% off on a canister of Vegan Complete!

Nutty Gluten-Free Granola


1 cup almonds
1/2 cup cashews
1/4 cup pumpkin seeds
1/2 cup gluten free oats
1/2 cup coconut
3/4 cup almond butter
1/2 cup brown rice syrup

Preheat oven to 350 degrees.

In a pan add brown rice syrup and almond  butter.  Place on medium meat and allow to mix together and become creamy.  Add nuts, oats and coconut to a bowl and mix together.  Once the liquid ingredients are mixed together add to the nut/oat mix.  Place parchment paper on a baking pan.  Spread mix on the baking pan and bake for about 30 minutes.



Smokey Dill Arctic Char

Arctic Char happens to be one of my favorite fish.  It is loaded with Omega-3 fatty acid which is important for cell health and decreasing inflammation.  Read below for the health benefits of the sides, and in the meantime start up this quick and delicious fish dinner!

Arctic Char


8 oz. of Arctic Char
2 teaspoons olive oil
1 teaspoon dried dill
1 teaspoon smoked salt
1 lime
Ground peppercorns to taste

Coat a glass baking pan with olive oil.

Set oven temperature to 350 degrees.

Place Arctic Char in glass pan with skin side down.  Drizzle with olive oil.  Add dill, salt, pepper and squeeze lime over fish.

Bake for 30 minutes until the fish flakes.

Serve over baked spaghetti squash and add stir-fried greens.

Baked Spaghetti Squash:

Spaghetti squash is a great replacement for pasta: it’s lower in calories, higher in fiber and has iron and vitamin B-6.  It is also boasts quite a bit more antioxidants than pasta (which actually contains none) to help decrease your risk of certain diseases.

Slice spaghetti squash in half.  Scoop out seeds.  Place in a glass baking pan and bake at 350 degrees for about 30 minutes or until you can insert a fork into the squash.  Take out of oven and allow to cool.  Once cooled, scrape the spaghetti squash out of the shell and serve.

Stir-fried Greens:

I can never say enough good things about greens.  They are high in fiber, minerals (including iron, calcium, potassium, and magnesium) and vitamins K,C,E, along with many of the B vitamins.  They also provide phytonutrients, lutein and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, and a small amount of Omega-3 fats.
I like to use a mix of swiss chard, bok choy, dandelion greens and kale.  I slice the greens horizontally, then add 1 tablespoon olive oil to a pan and turn the temperature to medium.  Add garlic, onions or chives and add the greens.  They should be ready in about a minute.


East Coast Triathlon Festival and Race

This Sunday, May 5th,  there will be an exciting event right here in Richmond, Virginia!  The East Coast Triathlon (hosting elite and amateur athletes) is a full-day event with races for all ages.  We can thank Liberty University and Endorphin Fitness, among others, for this great event.

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Look for Lighten Up’s booth with Tina Shiver, RD, and our good friend, supporter and triathlete Carol Hyatt.  We will be at the festival this Sunday from 7am to 3pm.  Tina and Carol have made some special treats for the occasion; they’ll of course be healthy, full of protein, complex carbohydrates and good fats.  One lucky expo-goer will also win a free 60-minute nutritional consult with Tina!

Try samples of products we carry, like Endura: a fantastic drink that is full of potassium and helps with rehydration and decreasing lactic acid buildup, Fit Food Vegan Protein shakes, Bonk Breakers and sample healthy cookies and bars.

You’ll find us at 4600 Cox Road in 
Glen Allen, Virginia, 23060.  See you there!