The body uses different nutrients to provide lasting energy at each stage of activity. Those who are generally more active must load up on the carbohydrates since they are the first nutrients to be turned into energy. Proteins are used for muscle recovery by allowing the body to produce some amino acids, which are not normally found in the body, but still required for active people. There are many different ways to eat in order to get the energy you need; it is as simple as figuring out what type of active life you are leading and how each nutrient works with or against you.

Substances That Provide Energy

Carbohydrates are compounds made up of sugars and are classified by the number of sugar units contained: monosaccharides, such as glucose and fructose contain a single simple sugar. Disaccharides, such as sucrose and lactose, contain more complex sugar structures. Oligosaccharides and polysaccharides, such as starch, glycogen, and cellulose are the most complex and as such, are the most difficult to break down and transform into energy.

Proteins consist of amino acids joined by peptide bonds, creating an organic nutrient. The body cannot manufacture some of the essential amino acids found in proteins, so the body relies on the diet providing these nutrients. Proteins are broken down through digestion into free amino acids, which the body can then use for energy.

Fats consist of a glycerin molecule with three fatty acids attached. Fatty acids are un-branched hydrocarbon chains, which basically mean the bonds that connect them make up saturated fatty acids (single bonds) or unsaturated fatty acids (double bonds). Fats are important to help keep cell membranes functioning properly, to insulate body organs against shock, to keep body temperature stable. They also help in maintaining healthy skin, nails and hair. Just like amino acids, the body does not manufacture certain fatty acids, termed essential fatty acids, which must be further supplied by the diet. Fats are basically the reserve store of energy for the body.

What You Need:

1 1/2 lb. fresh sea scallops
3 tsp butter, divided
1 C of chicken broth
1 tsp lemon zest grated
2 tbsp lemon juice
1 1/2 tsp cornstarch
1 tsp garlic, minced
1/4 tsp salt
1/8 tsp pepper
1 tbsp fresh parsley, chopped

How to Make It:

Dry the scallops by blotting them with a paper towel.
Place 2 tsp of the butter into a skillet over medium high heat.
When the butter just begins to turn brown add the scallops.
Cook 5 minutes or until cooked through and golden brown on the outside, turning them a few times.
Remove the scallops to a serving platter or bowl.
Pour the broth into a mixing bowl.
Stir in the lemon zest, lemon juice, cornstarch, garlic, salt and the pepper until well blended.
Pour the mixture into the skillet.
Stir constantly until the mixture begins to boil.
Boil for 1 minute or until the mixture is just beginning to thicken.
Remove the sauce from the heat and stir in the remaining butter and the parsley.
Top the scallops with the sauce before serving.

Makes 4 servings

Scallops make a very tasty dish if you purchase and store them correctly. Firm moist scallops with a creamy white color are the best. If the scallops are not fresh they will have a distinct sulfur odor and will often times have a pearly look with liquid oozing into the package. Use fresh scallops right away or freeze them as soon as they are purchased. Th8is will help to maintain their fresh flavor and firm texture. Scallops also cook quite quickly so you may want to start those side dishes before your main course.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 6 minutes
Total Time: approximately 16 minutes

Nutritional Information: (approximate values per serving)
Calories 192; Fat 5g; Saturated Fat 2g; Carbohydrates 6g; Protein 29g; Fiber 0g; Cholesterol 64 mg; Sodium 765 mg

When cooked, wheat can cause mucus buildup, allergic reactions and even constipate the digestive tract, reducing the ability for the body to absorb the nutrients. In its sprouted form, the starch is converted to simple sugars, easier to for the body to break down into energy, meaning that many wheat intolerant people are able to eat sprouted wheat bread without any problems.

Flourless bread is made with grains and legumes that are sprouted before grinding into flour. Sprouted grains have increased vitamin and nutrient content because the seed is first sprouted, making it alive and active in its growth process, allowing the ground meal to retain those nutrients.

Some of these sprouted grain breads take on a very sweet taste because sprouting changes some starches in grains to sugars. In addition, the bread is moist and is made without yeast. The bread can also be made with no or low salt, and it is sometimes flavored with raisin and cinnamon to make the bread almost dessert-like. Sprouted breads are generally denser, allowing the fruits to evenly spread throughout instead of sinking to the bottom.

Sprouted grain breads incorporate ingredients in the most unrefined stage possible. This is why these sprouted grain breads are often referred to as live food. They do not contain highly processed flours and the nutrients have not been stripped from the grain and then added back into the product later on.

Sprouted grain breads are very healthy. For the most part, sprouted grain breads use organic ingredients and are grown without pesticides and herbicides. They have a low glycemic index of about 45 and are low in saturated fat.

The sprouted grains used most often for these flourless breads include wheat, millet, and spelt. No matter if you use the sprouts on a salad, just as they are, or grind them into flour for baking purposes, having a regular diet consisting of sprouted grains is beneficial to optimal digestive health, and they taste great too.

Grains are possibly one of the healthiest foods on the earth. They are filled with Omega 3s and also provide a great daily amount of roughage to support intestinal health. There is another type of grain, which is becoming more popular with each passing month. Sprouted grains are starting to show up in everything from breads, to salads and even pastas. There is, however, a vast difference between regular grain and sprouted grain for the nutritional aspect as well as taste.

There are three main differences between sprouted grain and whole grain: 1) sprouting activates food enzymes; 2) sprouting increases vitamin content, and 3) sprouting neutralizes anti-nutrients like phytic acid which bind up your ability to fully absorb minerals.

When examining the nutrient density of sprouted wheat to un-sprouted wheat on a calorie-per-calorie basis, you’ll find that sprouted wheat contains four times the amount of niacin and nearly twice the amount of vitamin B6 and folate as un-sprouted wheat; moreover, it contains more protein and fewer starches than non-sprouted grain. Another plus is that it is lower on the glycemic index making it more suitable for those suffering from blood sugar issues and diabetes.

When grains, seeds and nuts are germinated, their nutritional content changes and, if they are kept un-cooked, they retain their natural plant enzymes which boost metabolism and give the body a much needed increase in vitamins and minerals. The enzymes present are beneficial for helping aid in the digestion of the seeds and nuts in the digestive tract. As well as retaining the enzymes, they also retain the nutrients that would otherwise be destroyed by cooking. Sprouted grains, seeds and nuts also encourage the growth of good bacteria, known as pro-biotics, which help to keep the colon clean, and are high in protective antioxidants.

Sprouts, as well as being very digestible, are a good source of fiber and protein, and are high in vitamins and minerals. As an example, sunflower sprouts are high in vitamins A and C, while mung bean sprouts are high in vitamin C, iron, and potassium. Most seeds are high in phosphorus, which is important for alertness, increased mental abilities, and healthy bones and teeth.

What You Need:

2 tbsp butter, softened
1 C of sharp cheddar cheese, shredded
1/2 C of flour
1 dash cayenne pepper
1/2 tsp celery seed
1 (3-oz.) pkg. hickory smoked almonds

How to Make It:

Mix the butter and cheese together until smooth.
Add the flour, cayenne pepper and celery seed and knead until the mixture forms a ball.
Place a teaspoonful of the cheese dough around each almond to completely cover the almond.
Place the covered almonds into a circle of 9 on 4 microwave safe plates.
Microwave the cheese almonds on high for 2 minutes, rotating the plate a quarter turn after 1 minute.
The cheese dough should be slightly dry and puffy when done.
Repeat until all the cheese almonds have been cooked.
Allow to cool slightly before serving.

Makes 3 dozen

These appetizers are not only easy but very tasty. Use any type of almonds you prefer such as regular, barbecued or even cheese flavored. It’s a sure bet these appetizers won’t be around long.

What You Need:

1 C of water
3/4 C of sugar
3 tbsp lime juice
1 1/2 tsp fresh mint chopped
1/8 tsp salt
1/2 small watermelon, cubed
1 small cantaloupe, cubed
1 small honeydew melon, cubed
1 large peach, sliced
1 C of fresh blueberries

How to Make It:

Pour the water into a saucepan placed over medium high heat.
Stir in the sugar, lime juice, mint and salt and bring the mixture to a boil.
Allow the syrup to boil for 2 minutes then remove from heat, cover and cool completely.
Place the watermelon, cantaloupe and honeydew cubes into a large non metal bowl.
Add the peach slices and blueberries and toss gently to combine.
Pour the cooled syrup over the fruit and gently toss again to coat.
Cover the bowl and chill for at least 2 hours, being sure to stir frequently.
Drain the fruit well before serving.

Makes 6 servings

There’s nothing that cools you down on a hot summer day better than fresh melon. This fruit dish is no exception. Seedless grapes, sliced strawberries or any of your favorite berries may also be added or used in place of the peaches and blueberries.

What You Need:

1 pint mini pear tomatoes cut in half
1/4 C of vegetable oil
3 tbsp cider vinegar
1/4 C fresh parsley, minced
1 1/2 tsp fresh basil, minced
1 1/2 tsp fresh oregano, minced
1/2 tsp salt
1/2 tsp sugar
Leaf lettuce

How to Make It:

Place the tomatoes into a salad bowl.
In a separate bowl whisk together the oil and vinegar until well blended.
Stir in the parsley, basil, oregano, salt and sugar and stir until the sugar is dissolved.
Pour the dressing over the tomatoes.
Cover and chill for at least 3 hours.
Spoon the tomatoes over the lettuce leaves before serving.

Makes 4 servings

There’s nothing like fresh ingredients when it comes to making a summer dish. This side dish is no exception. The herb dressing gives these tomatoes a little snap. Cherry tomatoes can also be used in place of or with the pear tomatoes.

All of these fruits and vegetables are healthy and very filling too. Blend them up and suddenly you have a delicious smoothie. Throw a couple strawberries on your pancakes in the morning and you have just spiced up your breakfast.

Something you should think about getting is a juicer. This will open a window into the world of raw liquids!. What a name huh? Well it exactly explains its meaning. Take an apple or lemon and put it threw a juicer and BAM just like that you have the makings for a wonderful drink to go along with your meal. Using a juicer will lend an extra hand in helping your children eat healthier. Kids are pickier then adults are, so any chance you get to make eating healthier easier, do it!

Raw foods are very easily preserved. All you have to do is put the fruit or veggies into a freezer tight bag and pop them in your freezer. You can find bags just about anywhere which makes dealing with raw foods that much easier.

Loop Holes

There are ways to take foods that aren’t originally raw and turn them “raw”. It’s a process called dehydrating and it can take foods and give them different tastes and textures and give us more varieties of healthier foods.

Nothing is Perfect

Though raw foods are very healthy for you they are not easy to come by. Yes, you can cook them all day and all night in your home but trying to go out to a restaurant and get a raw food platter could be a little tougher than you might think. Most restaurants even though they tell you the food is raw has probably been soaked or cooked in some shape or form. Just always be careful and stick to the fresh fruits and vegetables. They are sure to satisfy!