Want to “get in” your Greens? Try making a Green Smoothie…
Author Victoria Boutenko shares in her book, Green for Life, a study she conducted with a doctor (although not a double blind study)…to study the effects of Green Smoothies.
She — with a doctor — fed about 40 patients green smoothies every day. This was the only change that was made in their diet…The results? Besides weight loss, better sex drive and lower cholesterol, they all had lessened inflammation and lower blood pressure as well…
Although here are 2 important tips about Green Smoothies you need to know:
–you want to have More Veggies than fruit (2:1 ratio or more is best)…
–and don’t forget to add a Good Fat. This is what allows your body to “get” the fat-soluble vitamins and minerals that are found in vegetables. Plus, adding in a good fat makes it so the smoothie allows you to feel FULL and satisfied, as Good Fats are very satisfying…so don’t fear the fat 🙂
Juicing & Smoothies are a fantastic energizing breakfast option…Just be sure to add some PROTEIN in there too. or as an additional breakfast food item. They are quick to prepare and give quick nutrition and an “energy boost.”
Start with celery and cucumber as your base, then start adding greens like dandelion, parsley or cilantro, mustard, watercress, spinach…add in a Good Fat…you can find a Green Smoothie recipe below…inspired by a recipe given to me by my nutritionist Craig Lane.
And here’s my Green Smoothie recipe for you below:
2 stalks of celery*
1/4 – 1/2 cucumber, with skin
1/4 bunch Parsley
Leafy Greens like spinach, dandelion greens, watercress, mustard greens
Apple cut up and de-cored OR Banana
1 to 2 tablespoons of one Healthy Fat:
Raw Coconut Oil is my favorite bc it doesn’t oxidize & it’s easy to digest
1 or 2 tablespoon of Grassfed Whey, Organic Sprouted Rice or Pea Protein powder, or Organic Hemp Seeds (or serve with other protein source, like eggs)
1/2 cup of filtered water (or ice)
Optional: 1 teaspoon fresh spirulina, and/or 1 teaspoon fresh gelatinized maca powder, 1 centimeter of freshly diced or grated ginger
*get organic produce: especially organic spinach, celery, cucumber and apples, as these are all in the top 13 of the EWG’s list of most heavily sprayed fruits and vegetables
Roughly cut up the greens and parsley, and add them to the bottom of the blender.
Then core & cut up the apple in small to medium pieces (depending on the power of your blender). Leave skin on cucumber and cut up in small to medium pieces. Add chunkier veggies on top of leaves in the blender.
Measure and add your healthy fat…filtered water (or ice)…and optional protein powder and additions.
Blend just until it turns into the blended, smoothie texture. Don’t over-blend.
Pour into a glass and and enjoy! Be sure to drink this with another protein source, like eggs for breakfast, or add organic/pasture-raised protein powder.
Recipe modified/inspired by Craig Lane, nutritionist
Why these Ingredients rock
And then I think it’s fun & important to know WHY each of these ingredients is great for your body, mind and spirit…so I’m sharing some quick nutrition research, most from Dr. Mercola’s Food Facts database:
Celery: Full of water, rich in electrolytes, chock full of vitamins & minerals…and dense with Fiber…celery is great for your digestion and lowering inflammation in your body
Cucumber: Very high in water, great for brain health, and they help reduce inflammation. Starting with organic cucumber & celery as a base for any green smoothie, is a winning combination! The skin on organic cucumbers is also great for digestive health. (Organic is so important though, as these are one of the most highly sprayed foods)
Parsley: Not just a decoration for dinner plates…this veggie is high in Vitamins K, A & C…plus digestible Iron too! Research has found that it helps reduce blood glucose levels.
Dandelion Greens: These highly nutritious greens are not just a lawn nuisance, they’re high in Vitamins K, A and C. Great for digestion and lowering blood glucose levels, and used as a folk traditional remedy for ages. Plus, they’re surprisingly tasty 🙂
Watercress: High in Vitamins K, A, C and Iron…also a great source of phytonutrients and antioxidants. Highly nutritious, with a light peppery, buttery taste.
Apple: Especially high in Vitamin C, B-complex vitamins & minerals that help regulate heart rate and blood pressure. A true super food, but it’s very important to get organic, as they are one of the most heavily sprayed crops.
Banana: High in Potassium, Vitamin C, Fiber, Copper, Magnesium & Manganese.
Raw Coconut Oil: a fabulous saturated fat, makes you feel full & satisfied from enjoying this smoothie, so it’s a key ingredient…plus adding a good fat such as raw coconut oil is key to making all of these fat-soluble vitamins & minerals available to your body. High in Lauric Acid, which strengthens your immune system…and coconut oils has been shown to be high in anti-bacterial and anti-viral properties. Coconuts can be grown very sustainably, so they are an eco-friendly food, as well.
Why go Raw? The “Virgin” label generally indicates that it’s raw, and you want to get one where the oil is extracted by cold-pressing or by centrifuge, to make it truly raw.
Refined coconut oil is better for cooking, as it has a higher smoke point, making it great for medium and high fat cooking, without going rancid. The thing though is that some companies refine the oil by using chemical solvents (think the hexane family, yuck) and then bleaching and deodorizing the oil to make it look and taste appealing. So the brand and process they use is really important when it comes to refined coconut oil…and this is the main reason why you want to add Raw Coconut Oil to your green smoothie instead—it’s higher in nutrients and free from gross solvents and bleach.
As far as my kitchen goes, I do like to have both kinds of coconut oil, refined for higher heat cooking and raw for green smoothies & fabulous skin care, homemade toothpaste & facial cleansing recipes. 🙂
Grass-fed Whey: Grass-fed whey is a very eco-friendly food, as whey is made from a byproduct of yogurt and cheese…and the practice of raising grass-fed and pasture-raised cows and goats actually helps sequester carbon in the soil, helping to fight climate change. Grass-fed-fed Goat whey can be great for people who have a lactose intolerance…and grass-fed whey is considered to be a super food because it’s a readily digestible form of protein, plus it’s rich in Glutathione, which is a powerful antioxidant.
Organic Sprouted Rice Protein Powder: This is considered the a hypoallergenic protein powder, as very few people are allergic to it, and it’s great for people who are lactose and gluten intolerant. It has comparable awesome muscle-building & body/brain-fueling benefits as Whey, and it’s a complete protein (although low in the amino acid lysine). Great for blood sugar regulation and liver health, as well! Sprouted Pea Protein has more lysine, and can be a great protein powder to rotate with.
Organic Hemp Seeds/Hemp Hearts: 2 – 3 tablespoons provide 11 grams of complete protein…If you’re looking for a lactose-free or vegan idea…then organic Hemp seeds pack a protein punch, plus they’re high in omega 3 healthy fats! Plus, hemp seeds are easy to digest because they lack plant antibodies that prohibit protein absorption…plus they have a light, nutty flavor. Yum! Although some people who are gluten-sensitive may also be allergic to hemp.
Filtered water: adding filtered water (or ice cubes made from filtered water if you like your smoothies cold) is key too make it more liquid and drinkable. You just want to make sure it is filtered. Having a good quality water filter at home (or the office) is key to filtering out toxins and contaminants that are cancer and disease causing, including arsenic, aluminum, atrazine, fluoride, prescription drugs and disinfection byproducts.
Options that are nice:
Spirulina: This blue-green algae is a complete protein, and a very sustainable source of protein at that! It’s very nutritionally dense and easy to digest. However, you want to get organic spirulina, or spirulina grown in a controlled environment to avoid heavy metal toxins. Also, it should be fresh, too (not sitting around in a bottle forever).
Gelatinized Maca: This root vegetable is famous for helping to boost your libido, balance hormones, and ease stress. Gelatinized maca is easier to digest, as the most fibrous part of the pant is removed.
Fresh Ginger: Ginger is a warming food, so if you tend to run cold, this can be a great addition to this smoothie. Plus it’s very soothing to the digestive tract.
I hope you enjoy this yummy Green Smoothie recipe!
Come join me for a 12 Week Challenge…get into Lifting Weights! Do it in a FUN, inspiring and body safe way…with full-body, booty-focused strength training. When you add in a little strength training–it’s the fastest way to transform your body (booty), mind and spirit.
PLUS, I’m excited to share that I wrote a new Eating for Energy guide book…with how you can use Good Fats for fuel…to feel FULL & satisfied, burn body fat, improve your happiness and energy…So excited to share this with everyone!
We’re getting started on Jan 2…and you can do 2 or 3 days at the GYM…and there’s also Home Workouts that you can do too.
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Get the details here!