Friday, December 15, 2017 5Brooklin Town Crier Need energy? Try these smoothies! Someone recently asked me how long it had been since I'd eaten meat or dairy. When I replied seven years, they jokingly said, "And you are still alive?" It's funny how many misconceptions there are around plant-based eating. Since becoming plant-based, I have better energy than I ever remember having. On average, I run two to three times a week and work out with kettlebells at least once more; I do indoor cycling once a week and try to do a yoga class a few times a week or at least do yoga at home. I work in the fitness industry so this may seem excessive to some people. But my point is that if eating plant-based was bad for me, I wouldn't be able to maintain such a pace. Micronutrients required Whole foods are the key to energy and health as they contain micronutrients, which are substances such as vitamins and minerals that are essential for healthy growth and development. They're only required in small quantities but a deficiency can be the cause of serious problems as every bodily system needs them to function properly. Fruits, vegetables and leafy greens are dense in micronutrients per calorie, with extremely high levels of them. They are also low calorie and high in fiber. That's why I'm such a fan of leafy greens like kale, spinach and romaine. They supply me with so much of what my body needs - and I have amazing energy. There must have been a reason Popeye The Sailor Man ate a can of spinach before a heroic feat. You can eat your leafy greens raw or cooked or blend them in a healthy smoothie, but try hard to get them. A green smoothie If you want to drink your greens, the basic green smoothie recipe is: 2 cups greens such as kale, spinach or romaine, and 2 cups liquid base such as water, unsweetened nut or coconut milk and 3 cups fruit such as pineapple, mango or berries. Use frozen fruit to chill the smoothie or a frozen banana to make it creamy. Blend the greens in the liquid until they are broken down then add the fruit and blend until smooth. Use milder tasting greens if you are new to green smoothies. If you need to sweeten it, try maple syrup rather than processed sugar. You can boost your smoothie with chia or hemp seeds, which are complete proteins, or some hemp or pea protein powder. The flavour combinations are endless. However, it's important to follow the above combination as too many greens will make a bitter smoothie. If you don't blend the greens alone, you could be picking green bits out of your teeth. Green smoothies are a fantastic way to boost your energy this holiday season, especially after indulging in high calorie foods or a little more alcohol than normal. Sheree's hack: Freeze any fruit or greens that are a little too ripe or not being eaten fast enough for smoothies. My freezer is full of little freezer bags of fruit and greens. Plant-Based Eating by Sheree Nicholson Designing Whitby's New Brand In September, residents were engaged as part of Phase One of the Town's corporate rebrand project. This phase was focused on collecting feedback through an online survey, community open house, social media channels and pop-up tents at community events. The research identified seven core brand attributes to help design the new brand: growth and innovation, community, heritage, active spaces, sincere, welcoming and vibrant. The attributes will be used to establish the supporting colours, typography and supporting messages. The rebrand will also establish brand guidelines and standards, including the design system. Visit whitby. c a / b r a n d or email b r a n d @ whitby.ca to be added to the In-terested Parties List.