I love making smoothies and have one for breakfast just about every day. It’s a yummy, easy way to make sure I’m getting a good amount of protein to start the day plus some great nutrients. I’ve posted about protein powder before, but wanted to give everyone some more ideas for what to put in their smoothies. I’ve adapted my suggestions from the No Meat Athlete’s Perfect Smoothie Formula post.
Basic Ingredients:
1/2 cup frozen or fresh fruit
2-4 tablespoons protein powder
1-2 tablespoons binder
1/2 cup of greens or veggies
1 tablespoon oil
1/2 soft fruit
sweetener (optional, less or more as needed)
8-10 ounces of liquid
optional superfoods, greens, and other ingredients (see below)
3 ice cubes (omit if fruit is frozen or if you don’t want it too cold)
Directions: Select one or more ingredients of each type below and add to blender in specified proportions. Blend until smooth.
VARIATIONS AND CHOICES FOR SMOOTHIE INGREDIENTS
Frozen or Fresh Fruits
Strawberries
Blueberries
Blackberries
Raspberries
Peaches
Mango
Pineapple
Protein Powders
Hemp (ground whole hemp or shelled hemp hearts)
Pea protein powder
Vega brand protein powders (sweetened with stevia)
Sprouted brown rice
Lifetime Life’s Basic’s Plant Protein
Collagen hydrolysate (NOT vegetarian)
(Note: Soy and whey are higher-protein options, but for a variety of reasons I don’t recommend either for long-term use)
Binders
Ground or soaked flaxseed
Almond butter or any nut butter
Soaked raw almonds (soak for several hours and rinse before using)
Rolled oats, whole or ground (as tolerated)
Greens/Veggies
Spinach
Frozen kale (blends a bit better)
Lettuce
Zucchini
Cucumber
Oils
Flaxseed oil
Udo’s Blend or other EFA blend
Hemp oil
Coconut oil
Almond, macadamia, or other nut oil
Liquids (unsweetened)
Water
Almond milk or other nut/seed milk
Hemp milk
Brewed tea (green or herbal)
Soft Fruit
Avocado
Banana (avoid if keeping to a lower sugar eating plan)
If you have a high-speed blender that can puree a whole fruit or vegetable without leaving any chunks behind, then almost any fruit or vegetable can act as your soft fruit
Sweeteners (optional or use sparingly)
Honey
Stevia
Banana
Superfoods, Greens and Other Ingredients
Cacao nibs or carob chips (1-2 tablespoons)
Ground organic cinnamon (1-2 teaspoons)
Chia seeds, whole or ground (1-2 tablespoons)
Greens powder (1-2 teaspoons)
Maca powder (1-2 teaspoons)
Sea salt (pinch)
Lemon or lime juice (1 tablespoon)
Vanilla or almond extract (1-2 teaspoons)
There are so many possibilities and options with smoothies, so be creative and find the combination that works for you!
When I was younger I used to run around and play all day. We’d ride our bikes or play tag. I also played soccer from the time I was about seven and my family used to go skiing in the winter and swimming in the summer. I was a pretty active kid and moved my body without even having to think about it. I didn’t go “exercise” and I certainly didn’t think about burning calories or getting a beach body. After a few serious knee injuries and surgeries in high school, I decided to hang up my soccer cleats and for the first time ever I had to actually think about working out. I’d go to the gym or roller-blading (remember when we did that?!) or walking with friends. But it was suddenly something I had to schedule into my week or it didn’t happen.
Sound familiar?
Why is it that we take the fun and play out of movement when we get older? Why does “exercise” or a “workout” feel like something we have to do rather than something we want do? We know the importance of moving our body to our health and longevity. It helps regulate our metabolism, promotes better sleep, keeps our hormones and blood-sugar balanced, increases our ability to focus and concentrate, improves our mood, and increases our energy levels. But how about making it fun and easy again?
Here are a few of my favorite tips and suggestions when it come to moving your body:
Do something fun and that you look forward to doing. Moving your body is meant to be enjoyable!! If you are feeling like it is a “should” or a “have to” or another thing on your “to do” list, then maybe reconsider what you are doing for your movement. You are so much more likely to stick to a regular routine of moving your body if it is something you love to do!
Don’t like to run, no problem! Just walk. Walking is a great way to move the body, get some fresh air or see your neighborhood. You don’t need a treadmill to go for a walk, but if you have access to one, this can be a convenient option in the winter or very hot part of summer. Even if you don’t have time to go for a long walk, take a ten minute stroll at lunch time to get some fresh air and a break from your desk. Or park a bit farther away in the parking lot. These movements can really add up over the course of the day.
Yoga: Again, you don’t have to pay high prices for a yoga class. Some people like going to yoga class for the community, the support and guidance of the instructor, and to get into a certain mindset. These are all good reasons to go to a studio to practice yoga. But don’t let access to a studio stop you from moving and stretching your body. There are a number of great DVDs out there (like this one from Rodney Yee that is a good place to start) or free online sources for yoga. Even just doing a few stretches on your own in the morning before you start your day, mid-day at the office, or right before bed can make a big difference.
If you have trouble with your feet: try swimming, “water running,” or water aerobics. I get it. I’ve had problems with my feet too (plus challenges with knees after three knee surgeries as a teenager). If your feet need a break, then find an activity that puts less pressure on them like water activities.
Go with a friend! Not only is it more fun to workout with a friend, but you are creating accountability. You are a lot less likely to cancel on a friend, plus it can be a great way to relieve stress and catch up with your bestie.
Lastly, here are a few of my favorite ways to move my body:
I love to walk and do so for at least 15 minutes almost every day. Some times it is just 15 minute walk to and from my office. Other times I walk for over an hour chatting with my friend or family on the phone. Other times I make a walking date with a friend and walk the lake near my house. Another good tip, if possible, is to do some of your errands while walking. Pick up that birthday card for your sister or drop that bill off at the post office. Sometimes it can be helpful to have a goal or purpose in your walking as well as a motivator. Best part about walking? It’s free, it’s convenient and it’s really enjoyable! I love being in my neighborhood, seeing the flowers change over the seasons, getting some fresh air and sunshine. I am lucky enough to live in a place where I can walk outside just about year round.
I also love to dance. Did I grow up as a dancer? No. Do I sometimes have two left feet? Oh yes. But do I love to move my body to fun music anyway? Yes!!! My favorite place to shimmy and shake my body is called Hipline near my home in Oakland, California. Hipline is a really unique and special place created by two sisters, Samar and Gabriela. It’s an all-women, body-lovin’, empowering, fun community of incredible instructors and welcoming members of all shapes, sizes, and backgrounds. I always look forward to going to class and I always leave with a smile on my face. If you live in the area and want to check out Hipline, they have a free pass for first-timers. (And I promise, I’m promoting them because I love them and not because I get anything for it.) If you aren’t in the area, then I encourage you to find a dance class near you. Try a Zumba, salsa, hip-hop or African dance class and see how good your body feels! And you could always just have a dance party in your own house—put on some good music and dance with your kids, your partner or just yourself!
Lastly, I love to stretch my body. I have been doing some sort of yoga for almost 23 years. I’m not always consistent with my practice, and I certainly would not call myself a yogi. In fact, because of some of the challenges with my knees, I have to modify and adjust quite a bit in most classes (and I’m totally okay with that!). I think the key with taking a yoga class is finding the right fit. So if at first you don’t succeed, try, try again. Really. The personality, style and approach of the instructor can make a big difference. There are many different types of yoga that involve different poses, length of time in those poses, and even how vigorous the pace of the movements are. You might even want a different yoga class at different times of the day or week. I might be in the mood for something more rigorous in the morning but later in the week look for something more restorative and stress-reducing. If you are new to yoga, start slowly to avoid injury and remember it is not a competition!
So what are you doing to move your body? What do you like best about what you are currently doing? Would love to hear from you!
I don’t know about you, but I love a warm cup of vegetable broth. Right now I’m sipping a large mugful as I recover from a bit of over-indulgence over the holidays. I’m also hoping to keep a cold at bay by drinking as much broth as possible. A cup of delicious broth can also make for a satisfying small meal or help keep you warm on a cold day. This broth also makes a great base for any number of soups. There are a lot of great broth recipes out there, but the one I’m going to share with you is based on the Magic Mineral Broth recipe made famous by Rebecca Katz in One Bite at a Time.
Vegetable Broth
Ingredients:
2 unpeeled carrots, cut into thirds
1-2 unpeeled medium onions, including peels/skin, cut into chunks
3-4 stalks celery, including the heart, cut into thirds
1 head of garlic, including peels/skin, roughly chopped
few inches of fresh ginger root, roughly sliced
1/2 bunch fresh flat‐leaf parsley
1 sweet potato or yam with skins on, quartered
1 8‐inch strip of kombu seaweed (available at Whole Foods, online or if you live in Oakland, HERE)
2 bay leaves
12 black peppercorns
4 whole allspice or juniper berries (optional)
1 tablespoon quality sea salt (note: if I’m going to cook beans with the broth, I leave the salt out)
Note: Adjust the amount of ingredients to the size of your stock pot. Also, I often use vegetable scraps to make my broths (see below for more info on using scraps). Other vegetable choices (depending on the flavor profile you want and what you have on hand) can include mushrooms, leeks, fennel, greens, fresh herbs, parsnips, and potatoes.
Directions:
Rinse all the vegetables well to remove any dirt.
In a large stockpot, combine all the ingredients except the salt. Fill the pot to 2 inches below the rim with water, cover, and bring to a boil.
Remove the lid, decrease the heat to low, and simmer a minimum of 2 hours. As the stock simmers some of the water will evaporate. Simmer until the full richness of the vegetables can be tasted. I like to try and simmer mine for as much as 4 hours or more.
Add the salt and stir (unless you plan to use the broth to cook dried beans).
Let stock cool in pot until room temperature.
Strain the stock using a large coarse‐mesh strainer (remember to use a heat‐resistant container underneath) and/or cheese-cloth or clean linen towel. Compost the cooked vegetables.
Makes 6 to 7 quarts, depending on stockpot size.
Broth can be frozen up to 6 months in a variety of airtight container sizes for every use.
Tips for what to do with your broth:
You can add a little tamari, Bragg’s amino acids, coconut amino acids, or miso to your broth for a little added flavor.
I also often add some coconut oil for a bit more substance.
If you are not vegetarian/vegan, you can also add some gelatin for added protein.
When I’m making broth to really support my immune system, I will add A LOT more ginger and garlic to the initial broth ingredients. You can also add dried or fresh shiitake mushrooms, oregano, reishi mushrooms, and/or astragalus root.
Again, broth can be sipped alone or used as a base for any soup.
Broth is really great to drink when recovering from surgery, illness or chemotherapy. It is a great way to get nourishment for your body without putting too much stress on your digestive system.
To store leftover broth, I put them in mason jars to drink over the week and then freeze the rest.
Using vegetable scraps:
One of my favorite ways to make vegetable broth is to use leftover vegetable scraps. Not only does this reduce waste and save money, but often the foods we consider “scraps” contain great nutritional benefits!
When cooking any meal, save your cleaned vegetable scraps in a plastic freezer bag and store in freezer until ready to make into broth. I just keep adding ingredients to bags until I’m ready to make broth (or the freezer gets full!).
Good “scraps” to include are carrot peels, carrot tops, celery tops and bottoms, fennel tops, leek green tops, onion and garlic skins, broccoli and cauliflower stalks, stems from herbs like parsley, green tops of radishes, turnips or beets (just note that if you use beet greens, your broth will turn red!). I also added any vegetables that we didn’t get a chance to eat in the week that may be going a little limp.
Just dump the frozen vegetable scraps into your pot, add in some fresh vegetables that may not be included in your frozen bag, and then follow the directions from above!
I would love to hear from you. Have you made your own broth? What tips or suggestions do you have?
Many people benefit from eating every 3 to 4 hours. A great way to be sure your body is getting the energy it needs is to eat a mid-morning and/or afternoon snack. Snacks are generally smaller and lighter than meals, but look for ones that are nutrient-rich. Nutrient-rich means that the food is concentrated in vitally important vitamins, minerals, antioxidants, phytonutrients, fiber, and energy.
Many of these items can be mixed and matched. For instance, add some almond butter to your apple or swap the tortilla for gluten free crackers for your avocado salsa. Adding enjoyment and variety to your snacks makes them more enjoyable for you and also adds different nutrients to your diet. Also, be sure to consider your own biochemical individuality—what works for YOUR dietary system and nourishes YOU—when choosing healthy snacks!
Nuts or seeds like almonds, walnuts, sunflower seeds or pumpkin seeds—raw & unsalted(1/4cup = 1 serving)
Nutrition: Goodsourceofprotein&healthyfats;also good sources of fiber, calcium, magnesium, manganese, zinc, folate, vitamin E, & B vitamins; varies depending on nut/seed.
Tips: Remember that 1/4 cup is a serving size, so enjoy but do not over-‐indulge. Many people find nuts and seeds easier to eat and digest if they have been soaked or sprouted first.
Hummus or other healthy dip and veggies (carrots, celery, red bell pepper, broccoli, radish or pea pods)
Nutrition: Fiber, phytonutrients, & vitamin C. Carrotsarealso a greatsourceofvitaminA,K, biotinandfiber.Celeryisa good source of potassium,andvitaminsB6 & B1.
Tips: These are easy to pack ahead of time and make for a yummy, crunchy snack. For some other healthy dip ideas, check out this artichoke dip or this olive pistachio dip or this vegan pesto!
Almond butter and whole-grain, seeded crackers like Mary’s Gone Crackers(2T.almondbutter& about 7-10crackers)
Nutrition: Forbenefitsofalmondbutter,seenuts/seeds above. Whole-grain crackersarehigherinfiber & other minerals than crackers made with enriched flour.
Tips: Look for crackers without a lot of additives and ingredients; simple is best.
Whole grain or corn tortilla, avocado and salsa
Nutrition: Avocadosaregoodsourcesoffiber,vitaminC, E, K, folate & potassium. Tomatoes are great sources of vitamin C, biotin vitamin K, carotene & lycopene.
Tips: Use about a ½ avocado in a serving. For the other half, leave the pit in the fruit and place in the refrigerator in a sealed container—it will keep for the next day.
Fruits like apples, oranges, berries, plums, or pears
Nutrition: Good amounts of antioxidants, fiber, phytonutrients, vitamin C; amounts vary depending on the fruit
Tips: It sounds so simple but fruits with a high fiber count can be quite filling and refreshing as a snack. Can pair with some almond butter for some added fat and protein.
Roasted seaweed
Nutrition: Good source of vitamins A and C and iodine.
Tips: This delicious snack is a great way to add sea vegetables to your diet. Great as an after-workout snack! The iodine in seaweed can help regulate hormones like estrogen and thyroid.
Roasted chickpeas
Nutrition: Excellent source of phytonutrients, molybdenum and manganese. They are also a very good source of folate and copper as well as a good source of dietary fiber, phosphorus, protein, iron, and zinc
Tips: Make these yourself because the ones in the store are usually full of added sugar. For an easy recipe, check out here or here.
Edamame
Nutrition: High in protein and low in fat; good source of fiber, thiamin, iron, magnesium, phosphorus and copper, vitamin K, folate & manganese.
Tips: You can get shelled edamame in the frozen food section of most stores. Add soy sauce, tamari or Bragg’s if you want some flavor. If you have thyroid issues or a food sensitivity to soy, you will want to avoid soy products.
Baked kale
Nutrition: Good source of vitamin A, vitamin C, calcium, and potassium.
Tips: Great for if you want something crunchy and savory with the benefits of kale. Easy to make yourself or can get at the store.
You may feel like suddenly everyone you know is talking about the Paleo diet. So what are my thoughts?
Things I LIKE about the Paleo Diet:
1. Only eat whole foods: Automatically people are likely to feel better and lose weight
2. Focus on fresh vegetables and fruits: Focusing on eating so many vegetables and (low-glycemic) fruits is going to give you fiber, antioxidants, and phytonutrients
3. Nuts and seeds: Great source of protein and fats as well as many nutrients
4. No dairy, wheat, corn or soy: These are common allergens for many people, so avoiding these will definitely help some people. Plus, much of the corn and soy out there is genetically modified.
5. No processed foods like refined sugar, refined fats, trans fat, or processed meats: Most people in the nutrition field agree that these cause inflammation and weight gain. Everyone benefits from eliminating these.
6. Some people really benefit from a low/no grain, no legume, high animal-protein eating plan. These kinds of special eating plans are for very specific health reasons and should be done under the care of a professional.
Things I QUESTION about the Paleo Diet:
1. The supporters need to emphasize eating grass fed, organic meats or wild game, otherwise it is not “paleolithic” in any way since our commercial meat does not even resemble meat from even 100 years ago, let alone 20,000 years ago. I recommend that anyone eating meat or eggs try to buy mostly grass fed, organic products. They are more expensive but you really do get what you pay for.
I also have a lot of concerns about eating so much meat, beyond nutrition. There are also MAJOR environmental and ethical issues to consider as well. Eating so much meat requires using scarce resources like water and land to feed and support the animals; run-off from animal waste is a leading source of water pollution and causes “die-offs” in our oceans; animal agriculture is one of the leading causes of rainforest destruction; most people are eating meat from CAFOs, or Concentrated Animal Feeding Operations, otherwise known as factory farms, which are very dangerous and unhealthy places not only for the animals, but also for the people who work there; animal agriculture in the United States is directly linked to GMO crops like corn and soy grown as feed for the animals; over 15-17 million pounds of antibiotics are given to livestock every year to promote faster growth and address infections from their unsanitary living conditions. I could go on, but you get the picture. I do believe that some people need to eat animal meat for their health; however, we do need to remember it comes with a cost.
2. The ban on legumes and whole non-gluten grains across the board is troubling because some people do very well on these foods and they provide a great source of fiber, proteins, and nutrients. For many people, sprouting or soaking these foods can help aid digestion and absorption.
3. Is it a sustainable diet? To me this is the biggest issue. It is quite strict and restricting and most people will not maintain this way of eating for life. The creator of the diet, Loren Cordain, says you only need to eat Paleo 80% of the time. From my education and expertise, I also recommend the 80/20 goal where 80% of your foods are nourishing and that means your body can handle the 20% that is depleting. However, what is considered “nourishing” is much greater and wider. I question anything that is a “diet” and anything that cannot be maintained, otherwise it leads to more yo-yo dieting and weight gain for many people.
4. Not everyone is the same and I question whether paleo addresses biochemical individuality. Chris Kresser, a proponent of the paleo eating plan, has new book called Your Personal Paleo Code that seems to allow for flexibility as well as personalization. He also addresses non-food aspects of health, which acknowledges the holistic approach to health. I think Chris Kresser’s approach may address some of my main questions with many of the other paleo diets out there.
Ultimately, I think eating a whole foods eating plan—full of organic, fresh, seasonal produce, quality proteins and healthy fats—is the way to go. The details within that guideline (gluten, dairy, legumes, meat, soy, citrus, etc.) are going to vary person to person and will likely even change for us over the course of our lifetimes. The key is being open to experimentation and recognizing what works best for you right now.
½ cup raw nuts, chopped (like pecans, almonds, walnuts, Brazil nuts, etc.)
½ cup raw seeds (sunflower, pumpkin, chia, etc.)
½ cup dried coconut flakes
1-2 tablespoons grade-B maple syrup or raw honey or a combo of both (optional)
2 tbsp virgin coconut oil
½ tsp vanilla extract
1 tsp cinnamon
½ tsp nutmeg (optional)
1 large pinch sea salt
Directions:
Preheat the oven to 300º F.
Add coconut oil, vanilla, cinnamon, nutmeg, salt and optional maple syrup and/or honey to large bowl and mix together until ingredients are mixed together and oil is liquid. You can also warm the coconut oil and optional honey first so that they are both liquid before adding.
Add oats, nuts, seeds and coconut to bowl.
Use your clean hands to mix well and toss to coat; it will be sticky and messy but that’s the fun part.
Spread the mixture in a thin layer on a baking sheet(s) and bake for 9-10 minutes, until very lightly toasted. Do not over-bake. I line the cookie sheets with parchment paper for easier clean up.
Cool before serving or storing.
This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks.
Note: This is the lower sugar version; if you choose to make it without any maple syrup or honey, there will be a discernible difference. You can add fresh fruit to your morning cereal and “sweeten” it naturally instead!
Tips: Add 1/2 granola to unsweetened yogurt and 1/2 cup berries for a great breakfast or snack. Also delicious with unsweetened almond milk!
