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Compositions & Coffee Presents: "Creative Soul Digest"

What’s Brewing with you?

Hey my favorite peeps and welcome back to What’s Brewing With You Tuesday!

So I know y’all make your own cup of something in the morning so why you being shy? Share it with me I honestly am a coffee connoisseur and would love to hear what you do that makes your cup perfect ( I also love tea). We are wrapping up our month long women’s health discussion and I still have so much to share. So I decided to cram it all into today. Ha! Let’s not waste time today we will look at foods that promote weight loss, benefits of drinking water, and smoothie recipes for weight loss. Let’s get it…

Foods that promote weight loss

1. Peanut Butter

a. Peanut butter folks packs 8 grams of protein and 4 grams of fiber per serving making it

perfect for a snack and filling up. You want to always check the ingredients of the type you

buy since it should contain only peanuts, salt, and occasionally a bit of oil but no high

fructose corn syrup or additives.

2. Chickpeas

a. Filled with fiber and protein as well, chickpeas contain immune-boosting antioxidants

and bloat-busting minerals.

3. Pumpkin

a. Pumpkin contains more fiber than our superfood friend quinoa and more potassium than

bananas, who knew. The puree is amazing for snacking and cooking and a great

alternative to sweets when added with yogurt.

4. Peas

a. Peas also have 8 grams of protein and tons of bloat reducing nutrients. It has your daily

dose of Vitamin C plus magnesium, potassium, and iron all which ingredients aid in

counterbalancing sodium and bringing oxygen to blood cells.

5. Tuna

a. Filled with omgega-3s like salmon and sardines and perfect for snacks and filling up.

6. Salmon

a. Perfect dinner choice when you are trying to fill up with vitamin D, minerals, and vitamin

B6. Research has shown salmon asssits with weight management, mood, and stress


7. Potatoes

a. Shocker right because we associate them with carbs and fries BUT air fried and baked

potatoes are excellent sources of potassium which can help manage bloating. They are also

high in fiber and counterbalance sodium.

8. Pumpkin Seeds

a. My sister snacks on these puppies regularly and I now know why. They contain immune-

boosting zinc, 7 grams of protein, and are a significant sources of fiber.

9. Plain Greek yogurt

a. Yogurt contains probiotics (friendly bacteria) that helps boost immunity, regulate gut

function, and fight off bloat.

10. Kefir

a. I’ll be honest never tried it but it’s on my shopping list now. Kefir reliefs bloating, is high

in protein, and perfect to add to a smoothie.

11. Sauerkraut

a. Since sauerkraut is fermented it has probiotic benefits, is low in calories, and high in


12. Oats

a. Oats have prebiotics in them, different from probiotics which introduce useful bacteria to

your gut, prebiotics feed the good bacteria already living there. Oats also contain a hefty

punch of fiber, 4 grams in fact.

And honestly there so many, many more foods that are fantastic to add into your daily diet if you are looking to eat healthy and shed weight (of course combined with proper exercise). I want to move onto water next because with all this fiber your body will need water to move things along.

The importance of water

I’m the worst when it comes to staying on top of my water intake. So I added an app to help me check in to make sure I’ve consumed roughly 72 oz of water per day (of course I’ll share it with you). Here are all the reasons and motivators for why water is important:

· Water helps regulate body temperature

· Lubricates and cushions joints

· Protects your spinal cord and other sensitive tissue

· Gets rid of wastes through urination, perspiration, and bowel movement

I found that drinking more water definetly makes a difference for my skin and hair. However, since moving to a much colder climate it’s been difficult to push myself to drink more water. These are the times when we actually need more water than normal:

· More physically active

· Running a fever

· In hot climates

· Having diarrhea or vomiting

The rule of thumb when it comes to drinking water daily is ½ an oz to a full oz of water for each pound you weigh. So, for instance, if I weigh 155 lbs I should consume between 80-155 ounces of water per day. That’s roughly 10-19 cups of water per day. Right?! I remember always being told I should drink 8 cups of water a day and thinking that was a lot. However, in today’s world there’s so many ways we can ensure we are drinking enough water. Here’s a few tips:

· Carry a refillable water bottle with you and continue to refill throughout your day

· Choose water over sugary drinks like soda/ pop

· Opt for water when eating out (doubles by saving you money as well)

· Serve water during meals

· Drink a full glass of water when you first wake up (before your coffee)

· Add a lemon or lime wedge to your water to improve the taste

· Add fruits to your refillable water bottle (grapefruit, strawberries, etc)

· Try flavored additives that are sugar free like crystal light

I also use the water bottles that are labled to tell you just how much water you are consuming per day and they also double as a motivator check this out:

Bottom line is we need more water and it keeps us healthy and keeps that black from crackin. So stay on top of it.

Lastly folks I want to give you some amazing smoothie recipes. I’ve been all about my smoothie and shake game and I go hard in the beginning of the year. These are wonderful meal subtitutes and a great way to ensure you are getting your daily nutrients without trying to shove them all in at dinner time. Here’s my faves:

Yummy Smoothie Recipes

1. Berry Beet

a. ½ cup almond milk

b. ½ cup plain low-fat yogurt

c. 1 tsp honey

d. 1 cup frozen berries

e. 1 cup freshly cooked beets

f. 3-5 ice cubes

2. Green goodness

a. 1 cup almond milk

b. 1 cup baby spinach

c. 1 cup kale

d. 1-1 ½ cup frozen pineapple chunks

e. ½ ripe banana

f. 1 granny smith apple

3. Pumpkin banana

a. ½ cup nonfat vanilla yogurt

b. ½ cup almond milk

c. ½ cup pumpkin puree

d. 1-1 ½ tsp maple syrup

e. 1 ripe banana

f. ¼ tsp ground cinnamon

g. 3-5 ice cubes

a. The smoothie contains beets which are high in nutrients and help keep your blood

pressure in check.

a. This little number has two secret ingredients that pack it full of extra nutrients and extra


a. Packed full of vitamin C

a. Perfect for suppressing your appetite, stimulating digestion, and decreasing inflammation

a. Chia seeds are loaded with fiber and will help keep you fuller longer. Manogs are ideal

since they are low in carbs and fat.

Well those have been my go to smoothies but every now and then I look to spice things up so share with me your smoothie tips.

Alright fam, that’s What’s Brewing with You Tuesday and so much to discuss and comment on so please share with me what you brewed, any tips you learned from this month, and if this post was helpful. I’m here to support you so let me know what you think and what you’d like me to share. I’ll keep an eye out for you. I’ve got recommendations below so check those out and be back here for Beast Coast Wednesday! As always…

--Be Free

Your family at Eclectuals

"Where we mind your mental diet!"

Water Intake Tracker App -----> Water Minder

Support Black Business

Black Nutritionist to Follow

Vanessa Rissetto @vanessarissettord

Marisa Moore-Headshot @marisamoore

Book Recommendations

Coffee Recommendations

From Southern Ethiopia a medium roast, slightly sweet and fruit-forward with deep rich, complex medium-body flavor

Ground or Whole Bean

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