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Did you know that the eight B-Vitamins are one of the most important vitamin groups for energy? 

B vitamins help keep your skin, blood, and gut healthy. B vitamins can help prevent cancer and are important for brain health.  

Take the B-Energetic challenge:

For the next 8 days, incorporate into your diet at least one food high in vitamin B!

Here is a list of foods high in Vitamin B to include in your diet:

  • Vitamin B1 is found in sunflower seeds, navy beans, black beans and lentils. 

  • Vitamin B2 is found in Brussels sprouts, cabbage and broccoli.

  • Vitamin B3 is found in tuna, turkey, chicken, peanuts and peanut butter.

  • Vitamin B5 is found in mushrooms and avocados.

  • Vitamin B6 is found in Salmon, avocados, spinach, hazelnuts, oranges and beans.

  • Vitamin B7 is found in peanuts, walnuts, almonds and eggs.  

  • Vitamin B9 is found in lentils, chickpeas, asparagus, spinach and oranges.

  • Vitamin B12 is found in fish, poultry and eggs.  


Stephanie's B-Energetic Mexican Salad (serves 2): 

  • 4 cups baby spinach

  • 1 avocado, sliced

  • 1 cup black beans

  • 4 oz cooked chicken or turkey, shredded

  • 1 tsp. cilantro

  • 1/4 cup salsa or 1 medium tomato, diced.

  • 2 tbsp. low-fat cheddar cheese, shredded

  • 1/4 tsp. chili powder 

  • 1 tsp. sweet onion, diced


  1. Divide spinach between two large bowls. 

  2. In a small bowl, combine 1/4 tsp. chili powder with cilantro, onion, chicken and black beans. Mix well. 

  3. Top each bowl with 1/2 of the chicken and black bean mixture, 1/2 of the salsa or tomato, cheese and avocado slices. 

This works well as a "salad in a jar" to take with you to work.  For the best results, top with cheese and avocado immediately before eating and keep the pit in the avocado to avoid having it turn brown.  

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