Greensicle Smoothie

 



It is another rainy day in Seattle, but it's Valentine's day! I have Ray LaMontagne crooning in the background, candles lit and am catching up on some housework while the hubby is working away. This smoothie was just what I needed to jump start my day. The green pigment is as vibrant as fresh spring grass and who doesn't want to be reminded of spring in February?!?  Oh, and the flavor is reminiscent of a creamsicle or an orange julius, just slightly grown up with a healthier edge. Also, the vitamin C from the OJ helps increase your absorption of the iron from the spinach. Give it a try!  

• 1 c 100% OJ (I like heavy pulp)
• 1 banana
• 1-2 cups fresh baby spinach leaves
• 1 tsp vanilla
• 1/4 c unsweetened vanilla almond milk
• Ice
• 1 scoop vanilla protein powder (optional)

I add the OJ, banana, spinach, vanilla and almond milk and blend until smooth. Throw in a handful (7-10) of  ice cubes and blend before adding the scoop of vanilla protein powder (if desired). This prevents the protein powder from becoming "gummy" and adding an undesired texture to your smoothie. Pour in a pretty glass and think spring!

Cokalimana Smoothie

Since I have extra coconut milk and pineapple in my fridge, I decided to come up with a few different smoothie ideas. I have a deep love for limes so I added a little lime zest to help hide the flavor of the kale. Mission accomplished! This smoothie is another winner for around 300 calories! With only 1 cup of kale, this is the perfect smoothie for beginners. As you get more accustomed to green drinks, add more kale or an extra cup of spinach.  Again, if you don't need the extra protein, leave out the protein powder. It can then be whipped up for a snack (200 calories) to help cure a sweet tooth AND get in 2 servings of fruit and vegetables. Enjoy!

• 2 Tbsp lite coconut milk
• 2 Tbsp pineapple chunks
• 1 banana
• Zest of 1/2 lime
• 1 c kale, stalks removed and chopped (I have a vita-mix blender that blends these very nicely, not sure if it works like that for all blenders)
• 1 c unsweetened vanilla almond milk

Mix all ingredients in a blender until smooth then add protein powder (if using) and water if needed. Lastly, throw in a handful of ice and serve in a pretty glass (this is a must). It's the perfect way to start out the day.

Why Kale?

As much as I love spinach as a beginner drinker (of greens that is), kale is a remarkably healthy vegetable. It is an outstanding source of manganese, iron, copper, calcium, dietary fiber and vitamins C, B1, B2, B6 and E. Kale gets superior markings when it comes to its vitamin A content. To boot, just one serving of kale (1 c chopped, fresh) has 34 calories but provides a whopping 192% of your daily vitamin A needs. Sulforaphane is an antioxidant found in cruciferous vegetables such as broccoli, cauliflower, cabbage and kale. It encourages the liver to release detoxifying enzymes. Epidemiological studies have shown that people who ate a lot of cruciferous vegetables have reduced occurrences of cancer. When our body is fighting cancer cells, it produces enzymes called phase 2 enzymes. Sulforaphane is a phase 2 enzyme inducer, helping neutralize carcinogens before they can damage our DNA.  Moral of the story, give kale a try! Your body will thank you.

 Positive vibes...

Sources:

• "What is Sulforaphane?" Phytochemicals.  <http://www.phytochemicals.info/phytochemicals/sulforaphane.php>.
• "Health Benefit of Kale." Antioxidants-guide.com. http://www.antioxidants-guide.com/health_benefit_of_kale.html

Green-A-Colada

It has been chilly and gloomy out there the past few days but today....today is a beautiful day. The sun is shining, the grass is green and there is no wind. I was craving something a little tropical to go along with the beautiful weather. I miss the long summer days, never ending sunshine, blue skies..... and this drink reminds me of just that. The ingredients below make this filling smoothie for 360 kcal. I drink it in place of a meal.  If you don't need the protein, leave it out and you save 100 kcal.  

• 1/3 c lite coconut milk
• 2/3 c pineapple chunks
• 1 small banana
• 2 c organic baby spinach leaves
• 1 scoop vanilla protein powder (I use Spiru-tein)
• 1/2-1 c water depending on the thickness you like
• Handful of ice

Mix all ingredients in blender until smooth. Yes, even the spinach! Trust me, you will hardly even notice it's there except the vibrant green color it adds. Green is totally the new "it" color. :)  I needed 1 c of water to thin my drink out with the added protein powder. Serve in a fun cocktail glass and umbrella for an extra special effect.

FUN FACTS:

•  Pineapple - This sweet fruit contains the enzyme bromelain, which helps digest food. In larger doses, it has been shown to lessen inflammation and reduce certain types of swelling due to the enzyme's ability to block the production of kinins that form during inflammation. In clinical human trials, supplementation with bromelain has demonstrated significant anti-inflammatory effects in conditions such as sinusitis, sore throat, arthritis and aids in recovery after surgery. However, fresh pineapple is also an excellent source of manganese, vitamin C, vitamin B1, Vitamin B6, copper and dietary fiber.
• Coconut milk- Coconut milk contains lauric acid (saturated fatty acid), a nutrient that is found in a breast milk and is easily metabolized by the body. It has lots of vitamins in addition to electrolytes so it is great for nourishing the body . It is also full of antioxidants and those little guys are great for preventing cancer and warding off degenerative diseases.  Researchers have also found it is  anti-bacterial (kills off bad bacteria in the stomach), anti-viral and anti-microbial. And because we all want great skin and hair, coconut is often used in the pharmaceutical industry for moisturizing, repairing and healing of skin and hair. In addition to smoothies, try it in a few home beauty remedies.
• Bananas- I adore bananas and I don't care that they are higher in carbs than some other fruits. They have good levels of fiber and are rich in potassium. Potassium helps maintain cell integrity, electrolyte and fluid balance and helps keep our heart beating steadily. Be sure to get enough if exercising because low levels of potassium have been linked to muscle cramps in athletes. In addition, there is strong evidence that consuming foods high in potassium can help regulate blood pressure. They also contain vitamin B6 (important for red blood cell and protein metabolism) and vitamin C. Oh and have you heard of fructoogliosaccharides?? Well, just know that bananas have them and they seem to work in the same way as probiotics ("friendly" bacteria).
• Spinach-Spinach is a powerhouse food. It contains beta carotene, lutein and xanthene all of which are beneficial to those beautiful eyes. Plus, spinach is a good source of vitamin K, which is helpful in retaining calcium in the bone matrix leading to bone mineralization (strong bones). Furthermore, I am sure you have heard of or seen CO-Q10 supplements somewhere. This antioxidant is a component of spinach and plays an important role in strengthening muscles, especially the heart.

Resources:

• "Pineapple Nutrition Facts." A2Z of Health, Beauty and Fitness. <http://health.learninginfo.org/nutrition-facts/pineapple.htm>
• Food Quad. June 2008. <http://www.ayushveda.com/dietfitness/nutritional-coconut-milk/>.
• Richardson, Joy. "Health Benefits of Coconut Milk Include Boosting Immune System." Suite101.com. 18 June, 2010.  <http://www.suite101.com/content/health-benefits-of-coconut-milk-a250903>. 
• Wilkinson, Fiona. "Banana Nutrition Facts: The Health Benefits of Bananas." Suite101.com. 6 June, 2010. <http://www.suite101.com/content/banana-nutrition-facts-the-health-benefits-of-bananas-a245525>.
• "Health Benefits of Spinach." Organic Facts. <http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-spinach.html>.

The New Year...

Each year at this time I sit down and come up with a long list of new year's resolutions, most of them revolving around my health and relationships. I usually make a pretty scrapbook page and hang it on my bathroom mirror so I can look at them every morning.  Problem is, with a long list it's hard to actually make a lasting change. This year, I'm going to switch it up a bit and pick ***gasp*** just two things. I will focus on these two things for all of January and when the month is over I can choose to carry a few over or pick two new things for February. Having smaller, more attainable goals is less overwhelming and I will get more out of them this way.

For January I want to focus on detoxifying my body after a long holiday season of sweet treats, overindulging, and not enough exercise. For the next three weeks, I am going to pay attention to:

1) My diet:

For awhile now, I've been feeling foggy, slightly nauseous, and getting headaches. I started keeping track of when this was happening and it seemed to be after over indulging on sweets or gluten-containing foods. So, I am going to join the movement and try to incorporate green smoothies and juices into my morning routine most days of the week. In addition, limit my sugar and gluten consumption. I purchased Kris Carr's 'Crazy Sexy Diet' that includes a 21-day "adventure" cleanse. 

She suggests:

•  Eliminating animal products or at the very least reducing to no more than twice per week
• Saying sayonara to acidic drinks such as coffee, soda, energy drinks, and the booze
• Leaving those refined sugars and artificial sweeteners behind
• Banning 'The Whites,' white table salt, rice, bread and potatoes
• Cutting out gluten and dairy

Hmm, this is sure to be an adventure! Ha! I'm not going to stress about following this exactly, but I am going to use it as a guideline for my meal choices for the remainder of the month.

2) Yoga Practice

 One semester in college, I had signed up for a yoga class. We had to meet twice a week and I always left feeling more centered and relaxed (being able to touch my toes was just a bonus). Yoga for me, is more about my spiritual well being then it is about getting a good workout in. It's nice to have time set aside to slow down and be in the moment. Yoga does this for me. Why it's always on the back burner?? I have no answer for this. I have one slower yoga DVD at home and just ordered a Vinyasa Flow DVD and Jillian's Yoga Meltdown for the days I need to combine a workout with my yoga practice.  

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There, I did it. I successfully only picked two things to focus on the first month of the new year. I'm excited about them both. In fact, I started my morning off with a beginner's green smoothie (I used only 1 cup of spinach instead of the suggested 2 cups) and a cup of green tea in place of my usual coffee latte.

Dani's Green Goodness Smoothie:

• 1 c fresh, organic spinach
• 1 c unsweetened vanilla almond milk
• 1 scoop of Spirutein chocolate protein powder
• 1 banana
• Handful of ice cubes

This was actually really good! Surprisingly I couldn't even taste the spinach!

Now I can start my day right and not feel overwhelmed about all the new things I have to work on. What are you going to focus on in the new year? There's no better day than today to go after your dreams!

Peace & positive vibes....