COLD BREW: All the Caffeine You Need Without the Sugar Crash


By: Amy Eifert RD

With coffee shops everywhere we go, there is temptation for the newest beverage craze and sugar-filled, overpriced coffee. These coffee beverages come with all the hype and no benefit. Most medium size lattes, espressos, machiattos, mochas and cappacinos are 200-500 calories each with upwards of 50 grams of carbs ( mostly coming from sugar) per serving! Talk about a mid day sugar crash.

As we move into the hot summer months, an ice cold coffee is the way to go. Cold Brew coffee will give you a fresh, cold caffeine kick to start your day! Cold brew coffee is made and chilled over a longer period of time compared to traditional ice coffee. It is also stronger than regular iced coffee, giving you the best bang for your buck! 

Come by Balance Cafe & Smoothies for their all new Cold Brew coffee; a refreshing burst of caffeine without all the sugar. Try adding a splash of coconut or almond milk for a smooth and creamy taste! Stay energized for a busy day at the office or a day packed with summer activities!


Celebrate the Power of Nutrients


Celebrate the Power of Nutrients


By: Amy Eifert RD

Celebrate the America’s favorite holiday, 4th of July with an explosion of phytonutrients! It is common knowledge that fruits and vegetables are a strong component of a healthful diet and lifestyle. They contain vitamins, minerals, water and fiber which all perform specific tasks and functions in the body, allowing them to run optimally. But did you know that they are comprised of phytonutrients that have powerful potential health benefits? It is our job to make sure that we are consuming a variety of fruits and veggies daily and Balance Cafe and Smoothies is here to help!

Read below to find out how to eat the rainbow and what benefits you can reap from including a variety of fruits and veggies into your everyday life.

What is a Phytonutrient?

A phytonutrient is a term for a large variety of compounds found in plants, such as fruits vegetables, beans, and grains. Phytonutrients have many proposed health benefits that may improve health.




 The bright red color in fruits and veggies is called lycopene, a carotenoid pigment that may promote heart health and prevents prostate cancer (5). Watermelon is a popular summer snack that is a beautiful red pigment packed with lycopene! Balance Cafe's popular side item, Tomato Orzo Pasta will be plentiful in tomatoes for your daily dose of this hert healthy phytonutrient. Some other fruits and vegetables that contain lycopene are grapefruit and red bell peppers.


 Anthocyanins are a flavonoid pigment found in fruits and veggies that belong to the red and purple & blue color families. These foods include blueberries, blackberries, plums, cranberries, raspberries, red potatoes, radishes and strawberries. May help improve blood vessels and overall health (5). Pair strawberries, blueberries or raspberries with greek yogurt for a protein and nutrient packed snack.  Balance Cafe will be serving Red White and Blue Greek Yogurt Parfaits just in time for Independence Day!


 Lutein is a carotenoid referred to as xanthophylls found in the macula and retina of the human eye (4). Lutein is also found in vegetables such as collard greens, kale, spinach, broccoli, brussels sprouts, kiwi and lettuce. It is known to have positive effects on eye and heart health as well as cancer (5). Next time you need an afternoon pick me up, stop into Balance Cafe for a Green Anchor or Mango Salad smoothie for your daily dose of greens!


 The vibrant orange color comes from Beta-carotene which also known as provitamin A, a precursors to the active form of vitamin A, retinol. Found in orange and dark leafy green veggies such as sweet potato, pumpkin carrots, apricots, cantaloupe. Beta carotene may enhance the immune system, vision, skin and bones (5). Be sure to try out Balance Cafe's Roasted Sweet Potato Rainbow Salad special!


Some phytonutrients are also antioxidants. Antioxidants are the compound in fruits and vegetables that may be beneficial in preventing cellular damage. There is evidence that individuals who consume more fruits and vegetables have a lower risk for many diseases. Although, research has not yet known if this is directly related to the antioxidant properties or a different compound in fruits and veggies. Diet and lifestyle choices could also be another consideration (1). 

While there may be concern with supplementation of antioxidants, there is no concern for the amount of antioxidants in foods. It is encouraged by the DGA to consume adequate amounts of fruit and vegetables across all eating patterns. A healthcare professional should be consulted for any use of supplemental antioxidants (1).

How to Maximize Your Health with Phytonutrients

The best way for you to get in your daily dose of phytonutrients is to eat a wide range of fruits and veggies. The 2015 Dietary Guidelines for Americans (DGA) recommends 2 cups of fruit per day and 2.5 cups of vegetables per day for adults (2).

  • START THE DAY: with your favorite fruits and veggies. It is likely that if you get a serving or 2 in at the start of your day, you’re going to make healthy choices the rest of the day too.
  • HALF YOUR PLATE: fruits and vegetables to ensure you are getting in the recommended serving as well as providing your body with key vitamins, minerals, water, fiber, and phytochemicals. Go to for more information.

  • EXPAND YOUR PALATE: Take this opportunity to try a new fruit of vegetable that interests you. Our palates are always changing and you never know until you try, right? Or prepare your favorite fruit or veggie in a new way to keep things fun and exciting!

  • EAT THE RAINBOW: Make sure to consume fruits and vegetables of different colors to gain the benefits of the diverse phytochemicals

Balance Cafe & Smoothies is always serving up nutrient dense, entrees, sides, smoothies and snacks! Come on by to try one of our 4th of July inspired specials which are jam packed with nutritious ingredients, flavor and color!




The information provided on this website and blog are not to be intended to replace medical advice and should not be used to diagnose, treat, prevent or cure any disease or condition. Please consult a  medical doctor or other health professional before making any health changes, especially any changes related to a specific diagnosis or condition.


  1. Antioxidants. MedlinePlus. Published March 1, 2018. Accessed June 19, 2018.

  2. Chapter 1 Key Elements of Healthy Eating Patterns. Chapter 4 - 2008 Physical Activity Guidelines. Accessed June 19, 2018.

  3. Palafox-Carlos H, Ayala-Zavala JF, González-Aguilar GA. The Role of Dietary Fiber in the Bioaccessibility and Bioavailability of Fruit and Vegetable Antioxidants. Journal of Food Science. 2011;76(1). doi:10.1111/j.1750-3841.2010.01957.x.

  4. Sommerburg O, Keunen JEE, Bird AC, F. J G M Van Kuijk. Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. British Journal of Ophthalmology. 1998;82(8):907-910. doi:10.1136/bjo.82.8.907.

  5. What Are Phytonutrients? Fruits & Veggies More Matters. Accessed June 19, 2018.



Welcome Our New Featured Blogs from Amy Eifert RD

Congratulations new grads! One of our own, Amy Eifert, has been working with us while studying at the University of Cincinnati. She has successfully graduated and obtained her license becoming a Registered Dietitian. Like us, she has a passion for food and the science behind it. We are proud to partner with her, featuring weekly blogs to include our daily specials and the nutritional value behind them. As we continue to grow, we will be introducing an "ask the dietitian" segment  and meal planning with Amy. 

Be sure to follow the blog for updates on our new specials and fun reads from Amy.

Here's a little more about Amy Eifert RD

Amy Eifert RD

Amy is a Registered Dietitian, lover of breakfast foods, avocados and ice cream. She loves anything outdoors and thinks being in nature is the best medicine, besides food of course! Amy believes it is important to treat your body like your life depends on it, because it does. Health and wellness are the foundations to allow you to thrive in all areas of life. She has been on a journey to find balance with food and happy to say that she is at peace with her relationship with food. Real whole foods that make her feel good, with the occasional treat of course! Cooking and preparing meals that are nutritious and full of flavor are one of her favorite things to do- even her husband enjoys them! She finds happiness in weight lifting, HIIT training, hiking, running or the evening stroll in the park. Practicing self care and having morning and night routines add to her wellbeing.

Follow Amy on Instagram  @eiferteats




Master the Grad Party this Year!

Master your grad party this year with a little help from Balance. Custom items, wraps, sides, desserts, and even fresh infused water to cool off your guests!

Call today and book your pick-up or delivery.