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!

How to Have a Healthy Holiday

I don’t know anyone who doesn’t “fall off the wagon” during the holidays. there’s SO much amazing food and tradition and I for one, don’t think you should miss out! Eating healthy isn’t about deprivation. It’s important to avoid foods that are a serious problem (those that cause allergies or digestive disturbances for example) but allowing yourself a splurge during holiday gatherings isn’t just OK, it’s good for you.

So how do you indulge without going over bored?

Nutty Oats & Quinoa

I wanted to quickly throw up the breakfast I made this morning just because it was so, uh… quick!

One of the first things I recommend to my clients when they tell me they don’t have time to cook, “get a rice maker.”  If you have one, use it. 

Tuna & Black Bean Salad

I don’t eat much meat- I’m not a vegetarian, exactly, but I try to minimize animal protein in my diet because that’s what feels good to me.

That being said, my active lifestyle and exercise routine requires a lot of protein to maintain. So I’m always looking for creative ways of getting more protein without resorting to too much supplementation. I also balance all my meals with healthy fats (omega-3) and fiber. Enter the inspiration to combine tune with black beans…

Green Juice

Lean, Mean, Green Machine!

If you know me, you know I love my green juice. And I get a lot of questions, comments and criticism for it. I’m not going to address them all here. But I’d like to give a little idea of what and why I juice daily.

Juicing isn’t just another passing fad. There’s a reason that the benefits have been talked about since Jack Lalane popularized fitness, healthy eating and juicing. By drinking your fruits and veggies, you’re absorbing your vitamins, minerals and phytonutrients quickly and efficiently without fiber restricting the volume you can take in.

Summer Salad With Tahini dressing

In the summer I’m usually craving light, cool foods. I also avoid turning my stove on as much as possible. So that means lots of salads! So today’s recipe Bonus will focus on salads and how to take a basic salad and bulk it up with healthy fats and protein. 

Instead of buying your salad dressing, try making your own. Avoid all the extra added, sugars hydrogenated oil and preservatives (seriously, check out the ingredients list on most dressings… ick!)

Quick easy and oven-free ;)