Summer Smoothie Recipe

Summer Antioxidant Smoothie

I threw these together, to be honest, because it combined some ingredients that I love. I use frozen fruit, because of the convenience, but you’re welcome to try it with fresh fruit. Though freezing the fruit gives the smoothie a great slushy texture.

Ingredients:

• Mango (I usually buy these frozen at Trader Joe’s).
• Cherry (I almost always buy these frozen from whole foods).
• Kale (Also great with spinach, arugula or parsley).
• 1/4 cup Coconut milk– the thick kind that comes in a can gives this a great creamy texture. You can also use almond milk or regular coconut milk (stick to no sugar added) or even omit all together.
• 1/2 teaspoonful flax seeds (whole or milled, I usually buy whole seeds).
• 1 tablespoonful almond butter, almond meal, or a handful of whole almonds,
• Filtered water, enough to get your desired consistency. For a slushier smoothie use less water.

I typically add a combination of Metagenics boosters in my smoothie:

• Ultraclear Plus is formulated to help support detoxification pathways or GI sustain which is formulated with amino acids and prebiotics to help maintain gut integrity. Both are also good macronutrition source of protein and fiber as well*.
• Phytoganix offers a diverse daily supply of phytonutrients from certified organic sources*.
• MitoVive is designed to support healthy functioning of mitochondria—the powerhouses of the cell—and overall cell activity to help relieve muscle discomfort and promote soft tissue health (helpful for post workout recovery). The formula features targeted amino acids (i.e., L-carnitine, taurine), magnesium, and other nutrients*.
• UltraFlora Synergy probiotic powder*.
• Vitamin D3 liquid, the bioactive and absorbable form available*.

*If you’re interested in a personalized combo, contact me. 

Blend and Enjoy immediately for best taste and nutrition value. I don’t use very precise measurements of the fruit and veggies- I typically fill my blender by about a third of each of the main three ingredients. You don’t need a fancy schmancy blender, I use a Nutrabullet at home, but also have a cheapo Hamilton Beach blender at work that use frequently. Don’t let the price tag keep you from gettin’ your nutrients in!

Benefits:

Both mangoes and cherries are amazing sources of vitamin C. Mangoes are also packed with Vitamin E, Vitamin A and other caretnoids- all of which are potent antioxidents. Vitamin C especially has been proven to help protect against skin damage caused by sun exposure- perfect for the summer. Green leafy veggies like kale and spinach are also rich in vitamin C which is usually destroyed by the cooking process. They’re also rich in calcium and iron. And by the way, by boosting Vitamin C you help to improve the absorption of iron.

These colorful foods are also packed with cancer fighting phytonutrients. Mangoes for example are a rich source of quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat. Cherries have proven in studies to contain powerful flavenoids, ellagic acid and  perillyl alcohol which scavange for cell damaging growth. Green leafy vegetables like kale and spinach also contain phytonutrients including flavonoids and carotenoids to fight chronic disease and cancer. 

Almonds and flax seeds are packed with antioxidants as well as B vitamins and vitamin E. From a macronutrient standpoint, they’re also a fantastic source of Omega 3 fats, which balance out blood sugar, promote healthy cholesterol profile, reduce inflammation and balance out hormones.

And all that only scratches the surface! The list of benefits is too long to list- but you can click on the links above to see all the details for yourself.

Hope you enjoy the smoothie, and please share with me what variations you like below, on Facebook or Twitter!

Juicing Vs Blending

So which is better, juicing or blending?

Easy- both.

The major benefits benefits of drinking your produce (vs eating it) can be attributed to being able to drink more than you’d normally consume if you had to chew it. That being said, there are a few nuances that make juicing and blending better options for specific situations.

The Thing about Juice

• With no fiber to get in the way, you’re able to take in nutrients at a much more efficient pace.
• Because you’re extracting only the liquid part, it takes more fruits and veggies to fill your cup- meaning you’re taking in the vitamins, minerals and enzymes of more fruits and veggies.
• Because it’s such a concentrated source of nutrients, it also is a concentrated source of sugar. Blood sugar fluctuations are much more possible and…
• Juice is less filling because it lacks the fiber to trigger the “full” response.
• Juice if- your primary goals include maximizing nutrient absorption, detoxification and/or you want an accompaniment to a meal that won’t fill you up too much.

Drink More…

Of your nutrients. What did you think I meant?

Why should I juice? Isn’t it better to eat your fruits and veggies?

I get that question A LOT! And yes, you should absolutely eat your fruits and veggies. BUT, unfortunately it’s becoming harder and harder to eat enough to get your nutrients from food. Here’s why:

Fiber.

Fiber is SO good for you! I can’t begin to stress how important it is to get fiber (and water) into your diet. Not only does it make you feel and stay full longer, fiber is also paramount in eliminating toxins. Fiber doesn’t get digested in our intestinal tract- instead it creates a network (think of it like a fishing net) which can sift through the content of the gut to help with elimination. Plainly stated, every time you poop, fiber is helping to catch and pull toxins out of your colon for elimination. In fact fruits and veggies are packed with water also, which helps to reduce constipation which can occur when  you eat too much fiber and don’t drink enough water.

That being said, that same benefit of fiber can reduce the amount of fruits and veggies you can take in. We all remember the “Five a Day” campaign the problem is 5 servings of fruits and veggies a day just isn’t enough. You need to get many more servings of fruits and veggies to meet your daily nutrient requirement. Researchers estimate that due to reduced nutrient content in produce, our food supply is 30-60% less nutritious than it used to be 50 years ago. That means you have to eat 2 to 3 apples to get the same nutritional value you used to get from one. So imagine eating 3 apples, 2 bananas, 3 heads of broccoli, a big bowl of spinach and 2 cups of berries- that’s what it would take to really get your “Five a Day” recommendation. If you ate them whole, you’re going to be full because of the fiber content. If you juice them however, you can drink more by leaving the bulky fiber out.

Avoiding mercury in Sea food, a fishy situation

There’s no debate: Avoiding mercury is important.

Increased intake of mercury has been linked to various health concerns, including:

• Cardiovascular damage, high cholesterol and high blood pressure.
• Damage to the nervous system, memory and brain “fog.”
• Increased incidence of auto-immune disease including psoriasis, eczema, rheumatoid arthritis.
• Increased allergic potential to seasonal triggers as well well as increased food sensitivities.

Spring Cleansing

Why Detox?

It feels like every time I turn around, someone’s doing a detox, or a cleanse or a juice fast. It’s become a common and popular trend. I think that’s great that more people are beginning to understand the benefits of a detox.  However, with so much conflicting advice out there, I wanted to make sure to set the record straight to help you make an informed decision.

What is a detox exactly?

Lunch: The Apple and Hummus Experiment

A&K Baby Blog Entry 1: Cathy started this journal when the girls were 18 Months old

Today’s lunch, leftover tomato soup (homemade) with apples and hummus.

Since they’ve rejected the hummus and rice cakes I’ve offered the last few times, I figured I would try hummus on apples since they love fruit. Ashley, my true fruit lover, went for it immediately, but Kaylee took one look at it and said “done.”  I figured I wouldn’t sweat it, let her down from the table and ignored her while I gave Ashley all of the attention and a lot of positive praise.  Sure enough, Kaylee asked to come back to the table and sit with us, but still didn’t touch an apple.