It’s caffeine – and whether we realize it or not, it’s everywhere. Now, with a growing number of Americans depending on several trips to the break room and Lent just around the corner, we think it’s time to kick our caffeine addiction.

Caffeine, like the kind found in tea, coffee, and soda, does have its benefits. Aside from a physical and emotional boost, a U.S. Nurses Health study published in 2006 suggests that Middle-aged, moderate coffee drinkers are less likely to develop type 2 Diabetes than their non-coffee drinking counterparts. This, coupled with the desired energy boost, is the reason many are willing to wait in line or spend major bucks on a can with a small bull each morning and several times each day.

But it’s important to remember the downside to any over indulgence – drinks like coffee and soda impair the body’s absorption of crucial minerals including iron, magnesium, calcium, and vitamin B. And, when consumed in excess, caffeine can impair sleeping patterns while wreaking havoc on blood pressure and cardiovascular health – a key factor in the fight against Hypertentenion.

Many caffeine lovers complain of withdrawal-like syndromes if they don’t have their morning fix. Headaches, lack of focus, and major irritability are some of the more common complaints. There’s a reason why it’s often referred to as the “drug in a mug”.

Caffeine provides a quick pick-me-up typically needed throughout the day. We can’t argue that (we took a nap or two just writing this article), but we also believe there is a healthy alternative to every daily routine out there.

So, if you’re looking to cut some caffeine out of your day, it doesn’t have to be hard. Just try replacing one cup of coffee with a small snack of peanuts, almonds, or trail mix. Even 1 ounce of dark chocolate contains 10 milligrams of caffeine which you may find is just enough to get you over that mid-day slump. Apogee has even expanded our Smoothie line to include Almond milk, flax seed oil, and rice protein mixed drinks – all built from the ground up to ensure an optimal energy without the use of caffeine and perfect for any mid-day snooze fest of a meeting.

Then, simply phase out as many trips to the break room as you feel comfortable by using one of these smoothies or a small power snack options.

Is your addiction a little more serious than that?  For those who are looking into eliminating caffeine and other harsh substances completely, check out Apogee’s Juice Cleanse and 21-day powerful detox programs. These systems are designed to get your body perfectly aligned both inside, and out.

With work mounting and the hours ticking, it’s no wonder we look for ways to keep ourselves churning and the vitality flowing.  However, by substituting in some healthy options along the way, we can have our coffee and drink it too.

In a just a few weeks, Danae’s chicken curry wraps and black bean burgers have become favorites of APOGEE members and staff, who grab them for a nutritious, long-lasting meal after a workout.  “I’m passionate about the quality of my food,” says Danae. “I breathe it, eat it, smell it! Food is my passion.” Danae is cooking for the APOGEE Cafes at White Plains and Bedford Hills.

Danae comes by her culinary skills naturally:  Her parents owned restaurants in Athens, Greece and Alexandria, Egypt. “I was born into it,” she says. Over the years, she has created healthful versions of international favorites such as chicken chicken soup and grain salads, collaborating with nutritionists including Dina Khader, who worked on the bestselling book, “Eat Right 4 Your Type.”  Danae’s café at the Sawmill River Club earned the Best Café in the County award in 2007.

Related: What to Eat Before and After a Workout

This month, we’re revamping our smoothie menu: These new, cool drinks are packed with nutrition, providing a balance of macro-nutrients (protein, carbohydrates, fats) with the micro-nutrients your body needs for optimum health. We can’t think of an easier way to provide you with fast, portable, tasty nutrition and energy. Our menu will feature gluten-free and vegan smoothies, too, so everyone can find a drink to suit them.

How do we pack so much nutrition into 16- or 24-ounce cup? The key is quality ingredients.

Protein: Our smoothies contain rice protein powder, almond butter, almond milk, or kefir made from low-fat milk. These are easy to digest, gluten-free sources of protein. Protein is especially useful to aid recovery after exercise. Our signature smoothie, “The APOGEE,” contains rice protein; our Nutty Monkey has almond milk and butter; the Super Green Machine is mixed with almond milk.

Fats: Many of our smoothies contain coconut milk or flax seed oil, which are natural, heart-healthy fats. Both of these fats also have disease-fighting properties and they contribute to a creamy, satisfying smoothie. Flax seed oil and coconut milk give our Apogee smoothie a nutritional punch; the Calypso Colada gets its rich flavor from coconut milk.

Fruits and vegetables: We use fresh berries, kiwi and wheat grass, providing antioxidants that help with every aspect of health, including detox and repair. Some smoothies also contain Metagenics organic greens and berries powder, which delivers the benefits of fresh fruits and greens in a concentrated, whole food form. Our Super Green Machine, Anti-Oxidant Cleanse and Apogee smoothies are packed with powerful fruits.

Probiotics: Probiotics are cultured foods that contain the beneficial bacteria essential for digestive and detox system function. Our smoothies that contain the probiotic kefir deliver multiple strains of bacteria. We’re offering both low-fat dairy kefir and coconut kefir, for vegans. Jennifer’s Kiwi Pick-Me-Up is a vegan option, with coconut kefir and wheat grass juice; low-fat dairy kefir gives the Orange Creamsicle and Calypso Colada their creamy texture.

Filtered fresh and iced water: Your body needs water to function at its best! Our smoothies will help keep you hydrated.

Read more about probiotics and kefir here.

It’s rare that I can recommend one food that can be so many things: a tasty side dish, a high-fiber breakfast, a gluten-free option for those with celiac disease, a high-protein addition to salads, a balanced amino-acid staple for vegetarians and vegans. And this versatile food cooks in 15 to 20 minutes. Superfood? I think so!

Quinoa (keen-wah) is native to South America. Each little grain has a tail that unfurls when it’s cooked so it’s fluffy; the grains are also slightly crunchy. Like rice or other grains, quinoa has a mild flavor. The pale beige or translucent variety is the most common; the red and black varieties have a slightly nuttier flavor. Use quinoa as you would rice or couscous: as a side dish or base for a salad or in burritos or casseroles, in soups and stews, or added to muffins, as you would oatmeal.  You can also grind quinoa into flour and use it in baked goods. I love it as a breakfast grain, with chopped almonds, fruit and cinnamon. You may have seen quinoa in the APOGEE Café in salads, or even muffins.

The most nutritious grain: As versatile as it is, the real benefits of quinoa come from its nutritional profile. It contains all nine essential amino acids, making it a complete protein—the best amino acid profile of any grain, nearly as complete as an egg. A quarter cup of red quinoa has 6 grams of protein, 170 calories and 5 grams of fiber, making it a good source of fiber.

But there’s more: Quinoa is also a good source of potassium, which helps control blood pressure; magnesium, which helps to relax blood vessels, possibly reducing the frequency of migraines as well as protecting cardiovascular health; and Vitamin B2 or Riboflavin, a vitamin necessary for proper energy production within cells, also shown to possibly reduce the frequency of attacks in migraine sufferer; the amino acid lysine, essential for tissue growth and repair.

Quick to cook: You can buy quinoa in a bag or in bulk. Store it in an airtight container, as you would any grain. Before you cook it, rinse to remove a dusty residue known as saponin—just run cold water over the seeds in a fine mesh strainer. (The saponin is natural coating that actually protects the grain and helps it fend off pests). Look for quinoa from such brands as Bob’s Red Mill, Eden, Indian Harvest and 365 (the Whole Foods house brand). Ancient Harvest markets quinoa flakes as a breakfast cereal.

To prepare, add one part of the grain to two parts liquid in a sauce pan.  Allow the mixture to come to a boil, reduce heat and simmer, covered, for 15 minutes. You can also dry-roast the seeds before cooking for an even nuttier, toasty taste. Add your favorite dressing: lemon juice, olive oil, toasted sesame oil, and ginger will all complement the grain.

Let me know how you like quinoa—or, if you’re already a fan, how you use it. You can post a comment on my Facebook page or share your comments with APOGEE’s growing online community.

Jewel red and juicy, pomegranates deliver vitamin C, potassium and powerful antioxidants called polyphenols. The potassium and C help you recover from exercise and resist colds and flu; polyphenols help fight cancer and heart disease. And do eat the crunchy seeds inside each fruit section—they deliver 5 grams of fiber per 80-calorie half-cup serving

Getting to the delicious parts of a pomegranate can be a puzzle. Under the tough red skin are hundreds of fruit sections in membrane-lined pockets. There are several ways to remove the fruit: You can cut the whole globe into halves or quarters and ease out the fruit by peeling the membrane; or cut them in half, score the skin and then tap the outside with a rolling pin and catch the seeds in a bowl (here’s a video of de-seeding a pomegranate).

Once fruit is out, sprinkle the sections in salads or add them to sauces; they’re also a sweet-tart topper for oatmeal or granola. Or, drizzle them with orange juice and eat them with a spoon as a nutritious dessert. Myong adds pomegranate to butternut squash with pine nuts for a vegan treat in her Thanksgiving catering menu. Enjoy the season!

November is American Diabetes Month, a time to build awareness of the disease. Type 1 diabetics, like Christine, are born without the ability to regulate blood sugar naturally. They lack insulin, the hormone that moves blood sugar into cells where it’s used for energy. Type 2 diabetics develop the disease as adults; they either no longer produce insulin, or their cells have lost the ability to use it. Both types must monitor blood sugar several times a day. High levels mean they must take insulin to lower their blood sugar as excess blood sugar damages organs.

Christine has found firsthand that exercise is powerful medicine. “When I take a Pilates class at 5:30 I need a very small dose of short-acting insulin with my evening meal, if any at all,” she says. Exercise lowers blood glucose and improves the body’s ability to use insulin. The effect is the same for everyone, including type 2 diabetics and people who don’t have diabetes. Regular workouts create balanced, healthy energy and reduce the risk of developing type 2 diabetes.

The APOGEE Café’s soups and whole-grain based salads are also a boon to Christine’s control of the disease. Christine must eat regularly to balance her blood sugar and having such healthful foods available is a real plus. The whole grains deliver fiber, which slows absorption of food; the protein and good fats in the salads also create a steady stream of energy into the bloodstream. “Quality grains require less insulin coverage,” says Christine. “The fiber and the mix of proteins and fat have less of an effect on my blood sugar. “ A fiber- and nutrient-rich diet is another way that everyone can provide their body with steady energy and reduce their risk of developing diabetes.

Now working as APOGEE’s marketing coordinator, Christine knows firsthand how the company’s wellness philosophy translates into a healthy life.

Acai berries are available in the form of juice, pulp or capsules since the plump berries spoil too quickly for wide distribution.

The heat is finally on this summer, and the perfect, healthy way to cool off is with a cold, thick, creamy fruit smoothie. Myong blends some of the best smoothies in Westchester at The APOGEE Café. They’re made with your choice of all fresh seasonal fruits added to a soy milk and banana base, but more and more members have also been requesting APOGEE’s special smoothies made with Acai, an exotic ingredient that’s received a lot of media buzz recently.

Acai (pronounced ah-sigh-ee), a small purple berry native to the Brazilian rainforest has been dubbed the new “super fruit.” With an unusually high concentration of antioxidants and other nutrients such as omega fats, amino acids, calcium, iron and replenishing electrolytes, acai has the potential to boost the immune system, fight aging, prevent cancer, lower cholesterol and provide a caffeine-free boost of energy. There is even some evidence that it can aid in weight loss. And it delivers all this with a berry-with-a-hint-of-chocolate flavor.

Too good to be true? While scientific research to support these claims is still in the early stages, the personal testimonials are overwhelmingly positive. According to Myong, “More and more of our customers are telling me how much better it makes them feel—especially those who make acai a part of their daily diet.”

If you’re looking to stock up, the APOGEE café sells MonaVie Active—acai juice enhanced with plant-derived glucosamine, which promotes healthy joints. Or, treat yourself to a super healthy acai smoothie before or after your workout. But, be forewarned—it’s deliciously habit-forming.

If you weren’t able to attend the “Quick & Lite: Easy Meals for Summer” event presented by Myong from the APOGEE Café and our resident dietitian Jennifer Vagios, here’s a taste of what you missed…

Grilled burgers, shish kebob and potato salad will always be welcome summer fare. But this year, how about shaking things up the healthy way with jicama, seaweed, rice noodles and daikon radish? No need to feel intimidated. “There are many simple ways to add variety to your diet and to your entertaining that are very accessible,” says Jennifer. “You chop, dice, slice, mix and end up with a meal that is delicious, healthy and original.”

Here are a few tips from Jennifer and Myong to help broaden your summer palate:

•    Color, variety and texture keep meals interesting and flavorful. Try a new ingredient every week! Most can be used raw or cooked or added to salads and stir fry-recipes for both meals and snacks.

•    Don’t be intimidated by foods you can’t pronounce, like jicama (HIK-A-MA). There’s a lot of information out there to build your confidence and suggest recipes that incorporate more exotic foods. One site to try: eatingwell.com

•    Having the right equipment makes a difference. Consider investing in a mandoline, which allows you to slice with ease and precision for stress-free preparation.

Here’s Myong’s recipe for a cold rice noodle meal that can be used as a salad or an entrée. It’s not only perfect for those on a gluten-free diet or with wheat allergies, but it’s delicious enough to be an APOGEE Cafe favorite. So, if you’re really in a rush, you can pick some up on your way out the door. In the meantime, we’ll continue to inspire healthy eating with more workshops by our resident pros. Stay tuned!

RICE NOODLES WITH RAW VEGETABLES
SERVES 4 AS A MAIN DISH

Ingredients
Rice noodles, 4 cups after being soaked in hot water
¼ cup dried hijiki seaweed* (Japanese seaweed available at Asian markets)
1 cucumber
1 carrot
½ medium daikon (Asian) radish
1 small jicima
1 tsp fresh ginger, finely chopped
4 cups mesclun greens
1/8 tsp ground black pepper
Chives to garnish

Marinade
¼ cup rice vinegar
¾ tsp salt
¼ tsp sugar
1 tsp fresh ginger, finely chopped

Instructions
Soak the rice noodles in hot water for about 4 minutes and set aside. Soak the hijiki in water for about 5 minutes and set aside. Shred the cucumber, carrot, daikon radish and jicima on a mandoline or grater. Mix the marinade ingredients together and add in the shredded vegetables and hijiki. Let the vegetables marinate for about 5 minutes. Drain the noodles and add to the vegetable with ginger, greens and black pepper. Garnish with chives.

If you want to make a complete meal with protein, add grilled chicken, shrimp or tofu.

*Note: Hijiki or hiziki is a brown sea vegetable growing wild on rocky coastlines around Japan, Korea and China. Hijiki is a traditional food and has been a part of a balanced diet in Japan for centuries. It’s known to be rich in dietary fiber and essential minerals such as calcium, iron and magnesium.

Every June the Fancy Food Show rolls into New York promising less, more, bigger, new and delicious. Every June I go and look for something fantastic, just for you. No matter what happens at the show, I always come away with two things as a certainty: new friends and something delicious that I can pass on to my loyal customers. This year was no exception. We discovered a small producer of olive oil called 1492 from Chile. They have won several awards, and even beat the Italians on their own turf. I got a lesson on how to properly taste olive oil from the experts. 1492 is a delicate, well-balanced oil that has a high flashpoint so you could cook with it and sear fish, chicken and veggies. I will use it as a finishing oil because the nicest thing was the flavor profile. The oil is from a single source estate, not a mix! As we begin to solidify our relationship with 1492, you will be able to come in and buy some for your own kitchen. It’s really terrific stuff.

Another vendor we are engaging is providing amazing king salmon. Mark Tupper from Triad Fisheries in Washington State in conjunction with Bruce Gore does troll fishing for the finest salmon. Line-caught and frozen at sea, there is zero bruising of the fish, and humane practices throughout the entire process are strictly observed. And best of all, Triad is a sustainable fishery approved by respected eco-marketing agencies. We will begin to carry this salmon soon, and we encourage you to visit their site to see what Sashimi-Grade salmon is all about. When you taste this wild salmon for the first time, it is an amazing experience. They even invited me to come aboard and fish with them. Why don’t we all go for a long weekend?

There were also teas, fresh orange juice, black garlic, fads and items not ready for eating, well, at least I wouldn’t serve them to you. This year’s show was a little quieter than years past, probably because the food industry has suffered like everyone else in the economy, but still, great food always makes its way to market, and I pride myself in finding the great items for you.