Two Turns from Zero

by Stacey Griffith

•Ginger shot with lemon and cayenne pepper. This will wake you up in a hurry!

  •Maca. A Peruvian root that has been used for thousands of years to increase energy levels, maca is especially good at boosting your body’s natural hormone production and fertility. It’s also an adaptogen (which helps the body in adapting to stress) and increases energy, improves mood stabilization, and boosts libido in men and women. (Please note: Women who are pregnant or breast-feeding should avoid taking maca.)

  •Matcha tea. This is a highly concentrated green tea that is a terrific metabolism booster.

  •Yerba maté tea. This tea is made from the leaves of a South American holly tree, and is often drunk by locals instead of coffee for a morning wakeup; it provides slow and steady energy and has more caffeine than tea but less than coffee.

  My fave: green smoothies

  THE BEST ENERGIZING FOODS TO CONSUME BEFORE A WORKOUT

  I have students who love to eat a full meal before coming to class, while others have eaten dinner the night before a morning class, but don’t eat right before class. I know a marathon runner who eats an enormous peanut butter and jelly sandwich before every hour-long training session and never has a burp. But that is so not me! I am not a fan of eating very much—and certainly never a large meal—before a workout. It’s best to keep the stomach as empty as you can stand it and allow your energy to go toward your muscles instead of your digestive system. In yoga and meditation practices, it’s also best to eat afterward. (My pro-athlete friend Conor Dwyer religiously has chocolate milk after his Olympic training sessions. Go figure!)

  That said, if I wake up really hungry, I’ll have a small glass of overnight oats (the recipe is later in this chapter), or grab a banana and a black coffee and drink a lot of water before I start teaching at seven thirty A.M. Although I don’t ride when I’m teaching, I still expend a tremendous amount of mental and physical energy, and need to be primed for these workouts. (I burn the same calories when I teach as I would if I were on a bike—dancing and concentrating so hard have their benefits!) I’ll choose from any of these:

  •Water (preferably filtered), with a teaspoon or so of raw honey or maple syrup and the juice of one lemon.

  •Coconut water (preferably fresh—from Juice Press or Harmless Harvest, found at Whole Foods or your local health-food store).

  •Small smoothie (fresh coconut-based).

  •If I’m very hungry, I have a snack of low-sugar fresh fruit (ideally, seasonal and local): grapefruit, oranges, or clementines, which I especially love as they fit in your pockets, so they’re great when you’re on the go (winter/spring); berries (summer); apples or pears (fall /winter); and avocado (year-round).

  THE BEST BRAIN FOODS

  The following are foods containing compounds that help with proper brain functioning, giving it the steady stream of nutrients it needs. Did you know your brain is 60 percent fat? It literally cannot function without the fat that gives it energy and helps protect against degenerative brain diseases. Healthy fat is really good for you.

  Fruits and Vegetables

  These fruits and veggies are especially high in vitamins, phytonutrients, and antioxidants.

  •Avocado

  •Beets

  •Black currants

  •Blueberries

  •Broccoli

  •Celery

  •Spinach

  •Sweet potatoes

  •Tomatoes

  Proteins

  Look for foods high in essential fatty acids, which are critical to optimal brain functioning.

  •Oily fish, such as herring, mackerel, salmon, sardines, and trout

  •Nuts and seeds, such as chia, flax, hemp, pumpkin, sunflower, and walnuts (raw is best)

  Grains

  All whole grains have a low glycemic index, which means they release glucose slowly into your bloodstream, avoiding those spikes triggered by junk carbs that make you irritable and starving soon after you eat. Don’t got overboard with them, though, as they can be hard to digest and assimilate.

  Healthy Fats

  Your brain (and body) will thank you!

  •Avocado

  •Coconut oil

  •Olive oil (preferably raw or cold pressed)

  Other

  Keep these on hand.

  •Turmeric. This bright orange spice is well known for its anti-inflammatory effects and may boost the regeneration of brain cells. Sprinkle some on your food.

  •Water. Dehydration affects cognitive functioning that can impair focus and short-term memory. Drink water all day long, but preferably not with meals, as this will inhibit proper digestion.

  THE BEST CALMING FOODS

  Foods containing potent minerals such as magnesium and calcium help calm the nervous system and relax muscles. They also have an overall sedative effect; they contain B vitamins, which support healthy brain cells and nerve function, and tryptophan, an amino acid that can help boost the levels of serotonin, one of your brain’s neurotransmitters that affects your moods and is necessary for that chill factor you’re striving to get. Always try to eat foods that are local, seasonal, and non-GMO, as they contain higher levels of nutrients and fewer pesticides and herbicides.

  •Avocado. It contains grounding monounsaturated fats and stress-relieving B vitamins. As you’ll see in the recipe section at the end of this chapter, this is my favorite go-to snack. I love half an avocado with lemon and pepper.

  •Coconut water. It’s extremely hydrating and mineralizing, and is an incredible source of magnesium and potassium.

  •Dark leafy greens, especially chard and spinach. Their chlorophyll (the “blood” of plants) contains high amounts of magnesium.

  •Healthy fats. Good fats like coconut oil, olive oil, or a pat of grass-fed butter increase the nourishing and calming effect of whatever else you’re eating.

  •Pumpkin seeds, raw. You only need ¼ cup to give you 48 percent of your daily magnesium requirement.

  •Root vegetables. Energy-wise, anything that grows in the ground, especially burdock root, carrots, jicama, parsnips, radishes (especially daikon), sweet potatoes, turnips, and yams, has calming, “grounding” properties.

  •Salmon. This fish contains protein (amino acids), B vitamins, magnesium, brain-protectiing omega-3 fatty acids, and tryptophan.

  •Teas. These teas are known for their calming effect: chamomile, holy basil (also reduces stress), lemon balm, mint, and passion flower (also reduces restlessness and anxiety). I happen to live for Teavana Oprah Chai tea. It’s magnificent!

  •Vanilla bean. This spice has been used medicinally for hundreds of years. Its earthy, sweet scent is soothing and anxiety-reducing. Try adding a dash to your smoothies.

  THE BEST FOODS TO HELP YOU SLEEP OR NAP

  I always try to avoid eating before bedtime, as sleeping on a full stomach inhibits digestion and can give you some very weird dreams! Try to have your last meal of the day at least two hours before bedtime.

  Choose any of the foods on the Calming list, above, and add these to them as sleep/relaxation aids:

  •Honey (raw). Add 1 teaspoon to one of the calming herbal teas I list or to a cup of nut or seed milk warmed on the stove. (You can make your own nut milk using my recipe on page, or buy it fresh at health-food stores or at a juice bar like Juice Press.) Doing this and drinking one of the beverages a few hours before bed will help you unwind. Also, the small amount of glucose from honey lowers orexin, a neurotransmitter that is responsible for alertness. I learned this the hard way, as I used to sometimes eat a bit of raw honey between classes, thinking the natural sugar would give me a jolt of energy, and instead it did the opposite. I couldn’t understand why until Meredith told me about the orexin. When in doubt, do your research!

  •Tryptophan-rich foods. Tryptophan is an amino acid that has sedative effects, and is found in:

  •Cheese. I love cheese, but I also know that it’s a calorie-dense food with no fiber, so it’s very easy to eat a lot of it without real
izing it, unless it’s very pungent. Stick to small servings, which can be hard since cheese is actually addictive; it contains casein, the protein found in milk, that when digested releases an opiate that has an effect on dopamine receptors in the brain responsible for cravings! If you’re trying to wean yourself off a cheese addiction, raw cheeses are best, especially those made from goat’s or sheep’s milk.

  •Eggs, especially the yolks.

  •Nuts and seeds (raw). They are full of protein, good fats, vitamins and minerals, and other trace nutrients. (Just be careful with quantity, as they are calorie-dense.)

  •Tahini (raw). Sesame seeds naturally contain high levels of tryptophan, and are more powerful when raw. Have 1 tablespoon on its own or add a little raw honey.

  •Turkey. Yes, you likely already know this is why you get sleepy on Thanksgiving!

  •Whole grains, especially buckwheat, millet, quinoa, and wild rice. Sprouted versions are ideal. They’re best when combined with low-starch vegetables such as dark leafy greens because this will assist proper digestion and assimilation.

  KEEP YOUR ARMOR SHINY

  Yes, I know this is a chapter about food, but I have to mention how important it is to keep your armor shiny. As in, your skin.

  Your skin is your coat, and you need to take care of it. That means eating well, because your skin needs good fats to keep it looking plump and dewy, and the antioxidants in fruit and veggies to help protect it from environmental assault; getting enough sleep, so you look refreshed; and to do what my mom taught me—which is to never, ever leave the house without wearing sunscreen.

  I’m a California girl, and my skin looks as good as it does because I’ve always kept it protected from the sun’s harmful radiation. Even when I was an addict, I took extremely good care of my skin and body. I put on sunscreen with an SPF of 30 or 50. I apply it when I’m brushing my teeth in the morning so I don’t forget—and I also know that it takes up to twenty minutes to activate.

  If I’m out in the sun, I use a shitload of broad-spectrum sunscreen and I reapply it all the time. I wear a hat and sunglasses sometimes, too, but always with the 50 on. No way am I gonna get burned! I’ve found that for me at least, the deepest, darkest, sun-kissed skin comes from wearing sunscreen at SPF 45 or more. Your tan will also stay longer.

  THE BEST FOODS TO AWAKEN OR HIGHLIGHT YOUR SENSUALITY

  When you’re looking to juice up your libido, these foods have aphrodisiac properties thanks to their high levels of iron, which helps oxygenate the blood; vitamins A, C, E, and beta-carotene, which are antioxidants; and magnesium, which helps in the production of sex hormones and promotes heart health. Choose any from this list:

  •Avocado. The Aztecs were the first documented culture to eat avocados, and they considered this fruit to be an aphrodisiac based on its appearance. Avocados are rich in vitamin E (often referred to as the “sex vitamin”), which helps maintain youthful vigor.

  •Basil. This fragrant herb has historically been used by women as a scent of seduction, and that’s why it’s used in many perfume formulations (and pesto!).

  •Cacao. Cacao contains properties that stimulate parts of the brain responsible for creating pleasurable sensations, and boosts serotonin and endorphin levels as well. The naturally occurring elements in chocolate can mimic the feeling of being in love. It is also very high in magnesium.

  •Cayenne. This spicy pepper encourages blood flow to the body’s most sensitive areas.

  •Ginger. Same as cayenne. It’s also very soothing.

  •Rosemary. Did you know that Aphrodite, the goddess of love, was born and rose from the sea wearing rosemary around her neck? Sexy goddess! This herb boosts blood supply, increases skin’s sensitivity, and has an intoxicating aroma. It contains loads of vitamins and nutrients that aid in boosting libido and sexual performance, especially for men.

  THE MOST IMPORTANT FOOD TO AVOID

  No, it’s not fat. It’s sugar. Why did people gain so much weight when they started eating fat-free foods? Because the fat was replaced with sugar! Worse, in September 2016 it was revealed in the journal JAMA Internal Medicine that the Sugar Association paid researchers at Harvard in the 1960s to downplay the effects of sugar on heart disease, and shift the blame to fat instead. If lobbyists can sway the medical profession, how can consumers know who to trust?

  Whenever you eat any kind of carbohydrate—a large category that includes all dairy, fruit, legumes (beans, lentils, and soy), nuts and seeds, starches (grains, potatoes), sugars, and, yes, even healthy, low-calorie vegetables—your pancreas releases insulin, the hormone responsible for regulating your blood sugar and keeping it at steady levels.

  WHY WE NEED PROBIOTICS

  Do you know why you should always trust your gut feelings? Not only due to the power of intuition, but because so much communication goes on between our digestive systems and our brains. You have ten times more bacteria in your gut than you do human cells, by the way! Researchers are only beginning to understand how this process works, but the bottom line for us right now is that you need to ensure you have the healthiest gut possible, with your microbiome, or thriving colonies of the more than five hundred species of beneficial bacteria that are essential for proper digestion and nutrient absorption.

  You could be eating the best diet possible, but if your gut isn’t working well, you’re not going to reap the benefits. If you’re out of whack (which you know can easily happen if you take antibiotics for an infection—not only do they kill the toxic bacteria making you sick, but the good gut bacteria, too, leaving you with diarrhea or other problems), you need to replenish the flora as quickly as possible. When your beneficial bacteria, or microflora, levels are thriving, you’ll have more energy, more brain power, and fewer cravings for junk food or snacking.

  One of the easiest ways to ensure good gut health is with probiotics. These are different strains of some of the most common, beneficial bacteria your gut needs. We can get probiotics from food as well as in supplement form, and I recommend you do both.

  FOOD WITH PROBIOTICS

  •Yogurt. Choose plain yogurt, as the sweetened varieties are overloaded with sugars. Greek yogurt has a higher protein content and is much more satisfying and filling. Coconut yogurt is an excellent alternative if you’re trying to avoid dairy. (Raw yogurt has the highest probiotic levels, but selling raw dairy is illegal in most states.)

  •Fermented foods are some of the best things you can eat. During fermentation, the immersion of food into a salty brine kills off bad bacteria while allowing good bacteria like Lactobacillus and Bifidobacterium to thrive, and it also helps to break down lactose sugars and starches—which is why a fermented dairy item like kefir is easier to digest and better for you than milk. The best fermented foods are dark chocolate (yay!), fresh kefir (drinkable yogurt, which has a much higher probiotic count than regular yogurt; be careful, though, with store-bought varieties that can contain a lot of sugar and fillers), kimchi (spicy Korean fermented cabbage), miso (fermented Japanese grains), pickles (fermented cucumbers or other veggies), sauerkraut (fermented cabbage), tempeh (fermented soy protein), and wheatgrass (which has naturally occurring probiotics and should only be consumed when fresh, not frozen, and when juiced). Note: Fermented foods ideally should be consumed within the first seven days of fermentation. After that, the food turns into lactic acid. So freshly made kimchi, sauerkraut, pickles, and kefir are ideal.

  PROBIOTIC SUPPLEMENTS

  This is now a popular category on vitamin shelves, but it’s easy to waste your money with little benefits if you choose one that can’t survive the acids in your stomach—which most can’t. The brand Meredith and I recommend is Proviotic by Juice Press. It has the added benefit of being vegan. Meredith also likes Earth Biotics as well as Friendly Force by Health Force Nutritionals, in capsule or powder form (the powder can be blended in homemade smoothies), and Threelac or PB8 for travel. Note: Probiotics should always be taken on an empty stomach (first thing in the morning is
ideal). Also, it’s important to alternate with different strains to improve their efficacy.

  Complex carbohydrates, such as fiber-rich veggies and beans, as well as proteins, do not trigger an insulin spike. Sugars and starches, which are simple carbohydrates, do. But starches are not the enemy, especially complex starches such as whole grains and starchier veggies (yams, sweet potato, beets). Even a baked white potato (organic only, because conventional potatoes are loaded with pesticides and herbicides) is unfairly linked with processed white foods such as white pasta and white bread. (Note: A baked potato is not a plate of french fries!) In fact, if you don’t have blood sugar issues, white potatoes contain high levels of mineral salts and when cooked properly are healthier and a much cleaner food to eat than even whole grains! It is best to consume all starchier veggies with water-containing greens, such as green leafy salads or cooked greens, for easier digestion, absorption, assimilation, and elimination.

  Sugar, on the other hand, causes an immediate insulin surge. The more sugar you ingest, the more insulin is released, which then causes your blood sugar to go down, which in turn sends a signal to your brain that you need more fuel. The result? You feel a desperate need to eat. This explains why having a large bowl of sweetened cereal and a piece of toast for breakfast will leave you hungry an hour or two later.

  Worse, if you eat more calories of simple carbs than your body can metabolize, the sugars are converted to a substance stored in your cells for use at some point in the future. That substance is fat.

  The problem with sugar runs deeper than just insulin and blood sugar spikes. Too much sugar stresses the liver and pancreas, which are the two organs responsible for detoxifying your body. It also creates inflammation, which scientists now believe is an integral component of triggering many autoimmune disorders. It also raises cholesterol levels, offsets the healthy bacteria in your gut, and ages your skin. Combined with unhealthy fats and starches, sugar becomes even more deadly, especially for those who are at an unhealthy weight due to a diet overloaded with packaged and junk foods.