If you like smoothies, you should totally follow my Smoothie Board on Pinterest.

Since all of my green smoothies have had banana in them, this was a great experience to start to work on banana-free recipes. What I like about this recipe is that the frozen acai mix makes the smoothie have a somewhat “icee” texture while still tasting smoothie-like.

It’s important to remember that green smoothies are awesome because you can throw in whatever you have, hit blend and it will come out great. The big benefit of using banana in smoothies is that it helps to make the smoothie have a creamy texture.

If you don’t like bananas or are allergic to the fruit, my general recommendation is to use avocado in place as both will provide the same level of creaminess in your green smoothie.

For this smoothie I selected the following superfoods: acai (in the frozen mix), maca and chia seeds. The chia seeds can help thicken the smoothie as well. I like the maca because I feel like it gives me an energy burst and makes me feel alive.

Check out some of the health benefits of acai (from Eat This):

• Purple acai has been found in studies to have high levels of antioxidant activity.
• There have been some promising results in studies that show acai may help with the symptoms of diseases due to chronic inflammation such as asthma and autoimmune disorders.
• The antioxidants in acai, including high levels of vitamin c, may help to boost the immune system.
• A study published in the journal Nutrition found that rats fed high fat diets along with acai pulp had lower levels of total and LDL (“bad”) cholesterol than rats who were fed high fat diets without acai pulp. The anthocyanins in acai may also help to lower cholesterol levels.

What about chia seeds? They aren’t just for pets anymore! I like chia because it’s one of the least expensive superfoods and has great health benefits including:

• Just 1 tablespoon of chia seeds contains 5 grams of fiber, 3 grams of protein, 2282 mg of Omega 3 and 752 mg of Omega 6 fatty acids!
• A significant concentration of fiber combined with their ability to absorb 10 times their weight in water also makes chia seeds excellent for maintaining regularity. This fiber content also helps normalize blood glucose levels by slowing the conversion of carbohydrates into sugar.
• Chia seeds contain respectable concentrations of potassium, calcium, iron, phosphorus and manganese.
• Chia seeds are extremely nutrient-dense, with one of the highest antioxidant concentrations of any known food. (from mother nature network)

Tags: blueberry, Chia, Green Smoothie, Maca, Smoothie, Spinach, Superfood, Superfood Smoothie

This month we took a look at the most popular questions from newsletter readers — Green Smoothie Detox vs. Green Juice Detox and How to Buy Superfoods Online. Questions about blenders are definitely the most popular by far. I know it’s very important that you have a great blender to help with your green smoothies for weight loss and for better overall health.

If you like smoothies, you’ve got to check out my smoothie board on Pinterest!

The first answer about green smoothie blenders is…if you already have a blender, USE IT! I am not a fan of running out and spending money (could be a lot) for a fancy new blender if you already have a blender. If you don’t have a high-speed blender like a Vitamix or Blendtec, here is my tip. Take the frozen fruit out of the freezer 30 minutes before blending your smoothie and leave it on your kitchen counter. It will soften up the fruit a touch which will help a regular blender combine everything together better.

If you don’t have a blender now, I think blenders fall into 3 categories:

• personal blender (generally 16 ounce size cup, easily portable unit)
• standard blender (similar power to the personal blender but a larger jar size (usually blending capacity of 36-40 ounces)
• high-speed, power blender (these are the top end of the blender market and the two top brands are Vitamix and Blendtec)

Personal Blender

In the personal blender category, I own the Tribest 250. It was the blender I started with and it is now the blender I travel with. I think it is a great blender – the blender comes with a 16 ounce cup and a 24 ounce extra large cup is available as an add-on. This Hamilton Beach personal blender has high reviews from newsletter subscribers and is only $15! This blender is great as a gift, add in a few superfoods and you will be giving the gift of health.

High Speed Blenders

In the world of high-speed, high-end blenders there are two brands that battle just the same as Microsoft vs. Apple. Those blenders come from Blendtec and Vitamix. I will say straight away that both blenders are amazing and either one you buy, you will love. My suggestion is to find a Costco in your area and try to get a demo in-store so you can see the machines for yourself. I use a Blendtec and absolutely love it.

I think Vitamix has come a long way in terms of design in the past year. Their newest models have a lot of the features that made Blendtec popular…namely the pre-set buttons and the under counter design. If I was to buy a new blender today and had the cash to spare, I think I’d go for the newest model of the Vitamix, the Professional Series 750. This is the most expensive model at a whopping $600+. The most popular Vitamix is the basic model, has just the two knobs – and it is a great model you will love – it’s about $250 less than the 750.

Here is my general take on Blendtec vs. Vitamix. I very much suggest you check out John Kohler’s videos on YouTube. He has tons of blender videos and some direct comparison videos between the Blendtec and Vitamix.

I picked Blendtec because it is quieter, has a better jar design and the overall design is better than Vitamix. I like the square jar because it is WAY easier to clean. The pre-programmed buttons are nice but honestly I would be fine with the manual knobs.

The Vitamix is more popular with foodies and people in the health and nutrition field so you will score points when you post a photo on Instagram with a Vitamix I also think the tamper that Vitamix is known for is the biggest winner for Vitamix. There are many times where my smoothie is so thick that it gets “cavitation” and I need to stop the blender and loosen up the mix and re-start. With the tamper, that would never happen.

Again, overall both the Vitamix and the Blendtec are amazing machines and you will love either of them and they will last for a long, long time. And if you go with the personal blenders I recommend, those are also awesome. The main key point is to get started

Check out my blender list for more blenders.

Tags: blender, Blendtec, Green Smoothie, Smoothie, Vitamix

So far this month we’ve had a Carrot Lemonade, a Blueberry Lemonade and an Orange Lemonade. This pear smoothie rounds out the month nicely.

I don’t really know why I ignore the baskets of pears at the market. It seems like I go for apples over pears even though to me they seem like they are part of the same family. I also have to admit I don’t know a lot about pears – they seem less sweet than apples. If you are as new to pears as I am, check out this guide about the different varieties of pears. At my market they had bartlett, anjou and bosc and after discussion with the farmer, I went with bartlett for this smoothie as I wanted to keep it on the sweet side.

Check out some of the health benefits of pears from fitsugar:

• Pears are high in fiber. One medium-sized pear contains six grams of fiber.
• Pears contain a fair amount of vitamins A, C, K, B2, B3, and B6 and they also contain folate. Pears also contain calcium, magnesium, potassium, copper, and manganese.
• The hydroxycinnamic acid found in pears is also associated with preventing stomach and lung cancer.
• Wow this one is pretty neat – pears are a hypo-allergenic fruit. That means those with food sensitivities can usually eat pears with no adverse effects.
• Pear skin contains Quercetin which helps prevent cancer and artery damage that can lead to heart problems.

For this smoothie I decided to go with pomegranate powder and flax seeds as the superfoods. You can certainly add other superfoods like chia or acai, or leave out the superfoods if you don’t have them on hand.

Tags: Green Smoothie, Recipe, Recipes, Smoothie, Superfood, Superfood Smoothie, weight loss

Since I started this healthy journey, salads were definitely something that I didn’t dive into. Eventually I found that eating a package of spring mix worked but it became boring and frankly seemed to take forever for me to chew. Then I started drinking green smoothies so the spinach went mainly into the smoothies so the spring mix wasn’t needed anymore.

When I attended a Whole Foods cooking class last year, I learned how to make a raw kale salad which I’ve enjoyed several times since and served to friends who also thought it was awesome (one of them couldn’t believe they were eating kale!). Last month I posted a bunch of salad recipes that I tested the past couple of months and slowly but surely I have realized I really enjoy a good salad.

First, I can get a salad basically anywhere so if friends or family want to go somewhere that might not be super healthy, as long as they have a salad on the menu, I will be fine. Second, here’s a tip I learned…salads are just like smoothies, just throw a bunch of veggies you like together and you will be good to go. There are 87 million salad recipes and all of them can be modified to your liking, you don’t need to be precise with a salad like you would with a baked pastry for example.

Now here is the secret that I learned about making salads that have awesome flavor, crunch and keep me coming back for more. Add some strawberries or apple cubes to the salad! I know this might sound odd but seriously, the first time I tried a salad with strawberries in it, I was shocked at how awesome it was. You don’t need a lot of strawberries, just 2-3 sliced and immediately the salad with have more flavor and won’t feel so “flat”. I am not into salad dressings and what I’ve found is that the juice from the strawberries gives the overall salad a flavor of a dressing without the weight of oil, etc.

Here is the super simple salad recipe that I keep going back to. I like it because there are enough different textures in the salad to keep it crunchy and it’s not just a bunch of green leafy veggies.

You could also add some peppers or onions for even more crunchy-ness. I like to top the salad with a lime grilled chicken to make a great dinner.

Tags: Eating Healthy, healthy, Recipe, Recipes, Salad, Vegan Recipes, Vegetarian Recipes

Which is better – a Green Smoothie Detox or a Green Juice Detox?

Wikipedia notes, “Detoxification (detox for short) is the physiological or medicinal removal of toxic substances from a living organism, including, but not limited to, the human body…”

It seems like the word “detox” is the hot word these days. Last week I was listening to a radio station in Sydney, Australia while exercising and a commercial for a “coconut oil detox” program played. You can’t turn on the tv in the overnight without a commercial for some detox pills that will make you a perfect human being in 30 days or less.

Before I go on, I want to mention that I am not going to recommend any specific detox programs here – detoxing is a process that should be monitored by a professional – either a doctor or nutritionist. When I did several detox programs, I was monitored by Linda, the nutritionist I worked with. She just came out with a detox book and I know she believes in smoothies as a detox protocol.

I don’t call the daily green smoothie and the daily green juice I drink a detox but in certainly is. To me, detox means, “getting crap out of your body” and I still have a lot of crap up in there!

I drink my green juice in the evening and what I have found is that when I wake up in the morning, I am immediately ready for detoxing (I will leave out the TMI). As a test, for 2 weeks I tried not drinking the green juice once each week and then there was no detox in the morning. So in my view, the green juice is definitely getting into the right places while I sleep and is going to work to help with the detox and crap removal. It’s like Draino for the body

I strongly believe that the biggest force in my weight loss has been my green smoothies that I drink every single morning for nearly a year now. I love how the smoothies give me tons of energy to get the day going and they definitely provide some detox benefits. It’s not as direct as the green juice I noted above, but it definitely is there. I think the smoothies are also helping detox my skin. While my skin has never been an issue, I think the smoothies have helped make my skin even smoother and “cleaner”.  I know this will sound crazy but I feel like my skin is able to breathe better since I began my healthy lifestyle journey. I attribute a lot of this to the juices and smoothies. Remember that detoxing happens both on the inside and on the outside.

I was at a networking event a few weeks ago and had a good discussion with Colon Hydrotherapist Juanita Watson. We were talking about how I am drinking juices and smoothies and the detox benefits I’ve noticed. She mentioned that doing a colon cleanse using a colon hydrotherapy machine would help kickstart the detox benefits of the juicing and smoothies. Doing the colon cleanse is something Linda had recommended during our sessions and it is something I want to eventually do as I am sure both Linda and Juanita are right – I think the machine will blast through some of the old junk still stuck inside my body – almost like a powerwasher on a house.

Overall my take is this…don’t worry about calling things detoxes, cleanses, feasts, fasts, etc. Just eat healthy, get some exercise, drink a smoothie and/or juice (preferably both) and let the food take care of cleaning your insides and making your outsides healthier looking!

Tags: colon cleanse, Detox, Green Juice, Green Smoothie, juice, Smoothie

This month I am focusing on creating Lemonade smoothies for my Smoothie a Day newsletter. First we had the Carrot Lemonade which has quickly become one of my most popular recipes and then last week I posted my Blueberry Lemonade Smoothie recipe.

If you like smoothies, you should totally follow my Smoothie Board on Pinterest.

Almost any type of orange will work for this recipe. I tried it several times with cara cara oranges, navel oranges, the “cuties” and the recipe below which uses tangelos which isn’t really an orange but more like a combo of a grapefruit and a tangerine. The popular brand name for tangelos is “honeybells”.

Don’t forget to check out my new post about how to buy superfoods – I’ve received several emails that it has saved people money which is awesome.

There are two great citrus juicers to check out – this one is manual and is only $6 and then this one is electric and is $17 and holds like 4 cups of citrus juice. I’ve been moving away from boxed orange juice in my smoothies and the manual juicer has worked great for me so far.

If you decide to make the frozen pops, they will stay in the freezer for a good while and are perfect for kids as an after school snack. So much better than those “freezer pops” which are full of artificial crap and are full of hfcs and sugar. Make the healthy choice for your kids

Some interesting facts about oranges from Juicing for Health:

• Regularly consuming vitamin C retards the development of hardening of the arteries.
• The alkaloid synephrine found under the orange peel can reduce the liver’s production of cholesterol.
• An orange a day is sufficient for a man to keep his sperm healthy.
• The strong content of vitamin C stimulates white cells to fight infection, naturally building a good immune system.
• Drinking orange juice daily can significantly drop the risk of formation of calcium oxalate stones in the kidney.

I decided on Goji powder and chia seeds as the superfoods for this smoothie. As I always say, if you don’t have the superfoods or if you have others that you like, use them or make the smoothie without them. The best part about green smoothies is that you can throw in whatever you like and it will taste great!

Tags: fruit, Green Smoothie, Lemon, Orange, Orange Lemonade, Recipe, Recipes, Smoothie, weight loss

I don’t drink alcohol but I want to be able to offer healthy drinks to my friends when they come to visit or for a dinner party. I think the key is to create healthy alternatives to the popular sugar-rich cocktails that are served at bars and clubs. I’ve found that using stevia instead of white table sugar has worked perfectly in all of the applications I’ve tried so far.

Since I am not a drinker, I went on a research mission to review blackberry mojito cocktail recipes. I took the first 50 recipes on Google, analyzed the ingredients and created 3 recipes for me to test. The recipe below was the best of the three and I am sure you and your guests will enjoy it. Below the recipe is the alcohol-free option for non-drinkers or for kids. Just make sure you remember which glass is which

I am not suggesting that you should drink alcoholic drinks all the time – you should be drinking green smoothies all the time! Linda, the nutritionist I worked with, told me in one of our early sessions that a drink once in a while is ok.

This recipe uses a new term for me, “muddle”. This basically means mush up – you can either use a muddle tool or I used a potato masher and it worked fine (ha!). The idea is to make a mush from the blackberries but not puree them like in a blender.

If you want to make this blackberry mojito alcohol-free, remove the rum or vodka and replace with an additional 1/4 cup seltzer water. Also, a fun way to serve the cocktail (either version) is to freeze some of the blackberries and serve them on top of the drink in place of 2 ice cubes – the frozen fruit will keep the drink cold and makes for a nice presentation.

Tags: Blackberries, Cocktail, drinks, fruit, healthy, Recipe, Recipes, Stevia

Superfoods can definitely be pricey and frankly I think if you are starting out with green smoothies, it is best to just start simple with the combo of fruit + greens. That’s what I did and am glad that I didn’t start with a boatload of superfoods. I think after a short bit of time, it’s great to add in some of the superfoods to your daily green smoothie. You are drinking a green smoothie every day, right?

One thing to remember is that while some of the superfoods can be pricey, the bags will last a very long time. I would guess they add about 10 cents a day to my smoothies.

It was last May that Linda introduced me to superfoods. She gave me a variety of samples from her stash including Maca, Chia, Acai, Colostrum and Spirulina. My regular routine today includes: Maca, Chia, Flax, Acai and Spirulina although the Spirulina I take as tablets before dinner. I find that they slightly change the taste of the smoothie so I would rather pop them as a tablet. My goal is to add as many superfoods as possible that don’t alter the taste of the smoothie. I’ve also started using Maqui and Lucuma.

My favorite brand of superfoods is Navitas Naturals. I find the quality of their product to be top notch and I had to call them with a question and the support person helped me in a very friendly manner especially since I am a total newb when it comes to being a healthy person.

Anther option is to buy a superfood combo powder like Amazing Grass or Miessence. These combo powders are easy to use because they have a ton of superfoods and greens in them so you get the power of a variety of items in one powder. Read my note at the bottom of this post to make sure you buy the right things to get the most health benefits.

The best deals I’ve found on superfoods is either from Amazon or from iHerb. What’s great about iHerb is that if you use my link, you will save $10 on a $40 order or $5 off a smaller order and they have free ship and no tax. It’s like almost getting a free bag of a superfood for free. I like both of these companies because they ship fast and have great customer service. If you decide to buy from Amazon, make sure to check if the items have a “subscribe and save” option – this will generally save you 5% on the superfood and you can cancel the subscription as soon as the item ships.

I setup two shopping carts at iHerb with a great superfood starter pack

• Cart 1 – has acai powder, chia seeds, flax seeds and maca powder
• Cart 2 – has cacao powder, chia seeds, flax seeds and maca powder

Here are the links to the best superfood deals on Amazon:

• Maca powder – this is the best price I’ve found for maca and I bought a bag a couple months ago and have been pleased with the quality
• Acai powder
• Chia seeds
• Flax seeds
• Lucuma powder
• Maqui powder
• Cacao powder – this is an amazing deal, I bought it and really like the quality

One note – be careful when buying the superfoods – I suggest making sure you get the actual powder. There are lots of products that you will see if you search for say Acai that have some acai in them but aren’t only acai and may have garbage added to them. So stay away from things like acai chews or gummies, acai drinks, etc. Buy the plain, simple powder and you will be good to go and be on your way to better health and weight loss!

Tags: Eating Healthy, healthy, iHerb, Smoothie, Superfood, Superfood Smoothie

I tried to keep this smoothie very simple using just a few ingredients and a couple superfoods. I’ve heard from several newsletter subscribers that they would love more super basic smoothies so here we are.

Did you know that blueberry consumption in North America has tripled since 1995? In 2011, people in North America consumed over 853 million pounds of blueberries! If we laid them end to end, they would circle the earth 22 times. Ok maybe not but that would be pretty neat if they did!

Some other interesting bits about the blueberry from the Blueberry Council:

• In just one serving, you can get 14 mg of Vitamin C – almost 25 percent of your daily requirement. Vitamin C aids the formation of collagen and helps maintain healthy gums and capillaries. It also promotes iron absorption and a healthy immune system.
• Blueberries are an excellent source of manganese — manganese plays an important role in bone development and in converting the proteins, carbohydrates and fats in food into to energy.
• Researchers have found compounds in blueberries that help prevent urinary tract infection.
• Blueberries rank high in antioxidants that help protect against cancer, heart disease and other age-related diseases.

The superfoods I picked for this blueberry smoothie are maqui powder and maca powder. Of course you can add more superfoods like flax seeds, chia seeds, etc.

I use maca every other day – it is one of the superfoods I can instantly feel when I drink a smoothie that has maca in it. Here are some of the health benefits of maca, which is a root that belongs to the radish family and is grown in the mountains of Peru.

• Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.
• Maca is rich in vitamin B12 and protein, which is very helpful for vegans. It also keeps you healthy by providing vitamins B1, B2, B12, C and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.
• Maca can help with anxiety, stress, depression or mood swings, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus. (source)

Maqui is a newer superfood for me – I had been sticking with the superfood smorgasbord that Linda gave me when I started with superfoods nearly a year ago (wow the time has flown by!). Maqui is a great addition to my superfoods cupboard as the Chilean maqui berry is one of the most antioxidant-rich foods. It contains an abundance of vitamin C, calcium, iron and potassium, anti-aging anthocyanins and polyphenols, and anti-inflammatory compounds. The berry has a slight fruity flavor so it works great with this blueberry smoothie.

Tags: blueberry, fruit, Green Smoothie, Recipe, Recipes, Smoothie, Superfood, Superfood Smoothie, Vegan Recipes

K told me she has an infant daughter and wants to be healthy for her. K is in her early 20s – I told her this morning that I wish I had worked on my health in my 20s, I think my life would have been so much better. But you know what? I feel better today than I did at 18 and every day I drink a green smoothie, enjoy a green juice or a walk, I am getting younger. Much like K, I got sick and tired of being sick and tired. Especially the tired part.

Make sure to check out her HUGE weight loss in just 7 months. I agree with her that exercise improves my mood – it’s like if I am having a tough day, just walking on the treadmill for a bit immediately brings me back to the center.

Here is K’s story:

“I had galbladder surgery in July 2010. A combination of being unhappy and the surgery led me to gain about 80 lbs. I’ve always been overweight my entire life, trying every fad diet in the books. Lose 40 gain 60, lose 20 gain 25.

“So after the surgery I became really sick and everything I ate didn’t agree with me, since the galbladder metabolizes fat and I was without one and still eating like I used to, I gained a ton of weight.

“But eating unhealthy and being sedentary weren’t my only issues, I was in a 5 year mentally abusive relationship. I left July 2012, started gaining back my confidence and self esteem but was still pretty sick.

“I eventually got sick and tired of being sick and tired.

“So I slowly started cutting out things like takeout and cheese (self proclaimed cheese addict here lol) before I knew it I’d lost 35 lbs! I had more energy and wasn’t feeling so sick anymore. I started a vitamin regimen, I take L-tyrosene (for moods), B50, a combo of magnesium/D3/calcium and an omega 3-6-9. I figured out my triggers were meat, so I became a vegetarian, and cut out milk and cheese completely since they’re high in fat and tend to make me sluggish and sick.

“It’s now 7 months later, I’m incredibly happy and have lost 122lbs! The right way! I don’t restrict or starve, I eat 4 times a day (300-400 Cal meals). I do yoga, strength training and cardio 5-6 times a week, I just started working out with a friend about 1.5 months ago. She helps keep me motivated. Exercise has tremendously improved my mood. When I started at 380 lbs I couldn’t walk a block without stopping. I’m still heavy at 260 (I’m five foot 9) but I can jog for 20 minutes straight now, and love doing so.

“Never give up on your goals. Ever.”

Huge ♥ ♥ ♥ to K!

Tags: Motivation, Motivational, Motivational Posters, weight loss

I started to think about what ingredients would work well with a carrot lemonade. I have never tried mixing carrot and lemon together in a juice or in a smoothie so I had to go into the “smoothie test kitchen” (lol) and get to work. This is an interesting smoothie because it works two ways: either with carrot juice or with the whole carrots. I’ve provided both options in the recipe below.

After playing with some carrot lemonade combos over the past week, I found a combo I liked but wanted to add a second herb of some description (I already had ginger in the recipe). A few weeks ago I was on a call with Penni from the Upgrade Your Plate Facebook page and she mentioned that there is a great book called “The Flavor Bible” that I should pick up for the culinary library. So I bought the book and low and behold, parsley goes great with carrot and lemon! Bingo – high five to Penni!

This smoothie also welcomes the first time I’ve used hemp seeds in a green smoothie. It seems that fitness trainers push hemp seeds like crazy! So we will give them a try – they are supposedly an awesome source of protein which is important after a workout.

I knew carrots are healthy but I had no idea just how many health and nutrition benefits they provide. Check out some of the health benefits below about the various ingredients in this smoothie.

Carrots Health Benefits:

• Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.
• Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer.
• Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.
• The fibers present in carrots help clean out the colon and hasten waste movement. (source)

Ginger:

• A review of several studies has concluded that ginger is just as effective as vitamin B6 in the treatment of morning sickness.
• Ginger has long been used as a natural treatment for colds and the flu.
• A study done on diabetic rats found that those rats given ginger had a reduced incidence of diabetic nephropathy (kidney damage). (source)

Lemon:

• Lemon being a citrus fruit, fights against infection.
• Lemon is found to be anti-carcinogenic which lower the rates of colon, prostate, and breast cancer.
• Lemon lowers blood pressure and increases the levels of HDL (good cholesterol) .
• A few drops of lemon juice in hot water are believed to clear the digestive system and purify liver as well. (source)

Hemp Seeds:

• Hemp seeds are an incredible vegan source of biologically available and easily digested protein. Hemp seeds contain all 10 essential amino acids. And 3 Tablespoons of Hemp Seeds = 11 grams of protein?
• Hemp seeds are rich in disease-fighting, plant-based phytonutrients and anti-aging antioxidants such as vitamin E.
• Hemp provides a rich array of minerals including zinc, calcium, phosphorous, magnesium and iron. (source)

If you want to use fresh carrot juice, make the following changes: replace 1/2 cup of water and the 4 carrots with 1 cup of carrot juice and add 1/2 additional banana to help keep the smoothie smooth. As for the stevia level, I recommend blending the smoothie first, taste it and then add some liquid stevia as needed to make your desired sweetness level. I barely used any and next time I don’t think I will add any as the carrots really are pretty sweet.

Tags: Carrot Lemonade, Carrots, Green, Green Smoothie, Lemon, Recipe, Recipes, Smoothie

I love my strawberry smoothies and figured strawberry would work great for the sorbet. A few weeks earlier I had worked on a strawberry smoothie and needed to blend the strawberries first. When I did this and saw the result, I realized there was potential to make a simple dessert that would look like the italian ice I remember eating back in NYC as a kid. Except that italian ice was probably filled with sugar and artificial junk, mine is as pure as you can get.

The other great thing about this recipe is that you don’t need an ice cream maker. So many of the sorbet recipes out there require an ice cream maker and that is something I have no desire to purchase. You can also make this sorbet with other fruits as well. I have tried it with mango and it came out delish as well! Once you try this recipe, you won’t have any cravings for full-fat ice cream anymore. The best part about this frozen dessert is that you can create a whole healthy toppings bar! Cacao nibs, goji berries, and I used a dusting of matcha green tea powder which my guests raved about.

This recipe works best with a Vitamix or Blendtec blender because both have the speed and horsepower to whip up the frozen fruit and ice into a creamy mix. If you have a different blender, give it a try but you may want to try using a bit of water to help get the blend going. The less water used, the better the icy texture will be. After you blend and before you freeze, taste the mix so you can adjust the stevia level.

Tags: Dessert, Matcha, Recipe, Recipes, Snack, strawberries, Vegan Recipes, Vegetarian Recipes

What do I look for in a juice and/or smoothie shop? Friendly staff, wifi, a variety of smoothies and/or juices, options to add superfoods, fresh ingredients, short lines and a nice atmosphere. Most times when I am getting a smoothie out of the house, I want to enjoy my time with my juice or smoothie and it’s important that the shops I spend my money at provide a relaxing atmosphere.

My two favorite shops here in Austin are: Blenders and Bowls and Juiceland. I’ve also included a variety of other great shops here in town that are very much worth a try.

Blenders and Bowls

I have been going to Blenders & Bowls every Saturday morning for a couple of months now. Their main store is located in the Wanderlust yoga studio downtown directly across the street from the Austin Convention Center which makes it a perfect stop for a healthy drink during SXSW or any conference. They also have a mobile food truck that is currently stationed near the University of Texas.The owners are very friendly, they have a great selection of smoothies (they call them blenders) and also have acai bowls which are amazing.

They use lots of local ingredients including honey from the farmers market down the street. Their prices are reasonable and if you are new to smoothies or juices, ask them for help in selecting the perfect smoothie based on your tastes. I like all of their smoothies and definitely recommend the Founders Fave which has the awesome superfood Acai. Check out my full review of my first experience at Blenders & Bowls.

Juiceland

Juiceland has 4 locations around central Austin and a wide variety of smoothies and juices on the menu. Their prices are excellent and the staff is very helpful and will work with you to find a juice or smoothie that meets your tastes and if you have any ills that need fixing. They have an add-ins bar with superfoods to wheatgrass and more. All of their locations have seating and the Deep Eddy location has outdoor seating near a water fountain that is very relaxing while enjoying your cup of health.

Juiceland also offers a Juice Cleanse program which provides all the juices you need for a great detox plan.

Other Austin Juice and Smoothie Shops

• Whole Foods Downtown – I’ve bought many a green juice and smoothie at the Whole Foods downtown. They have a selection of both and can customize any drink whatever you would like. I like their large seating section, the free wifi and the large parking garage. It’s a great place to meet a friend for a drink as there is also a full salad bar and healthy kitchen if you (or your date) wants a full meal.
• Central Market – I’ve purchased a few smoothies at the various Central Market locations around Austin. They have excellent prices on their smoothies – they are more limited in ingredients than the other shops on this list. They have a large seating section and good parking. I think Central Market is great if you need a smoothie on the go or if you are new and want a very basic, simple smoothie.
• Snap Kitchen – I wrote up a full review of my first experience at Snap Kitchen. They have an excellent variety of cold-pressed juices although they are the most expensive in Austin. They have seating and a fresh, modern environment. If you call ahead, they will bring your drink to your car which is great if you are in a rush.
• GonzoJuice – located at 45th and Airport, GonzoJuice is a food truck with a simple selection of juices and smoothies.

With all the top quality juice and smoothie shops here in town, there is never a reason to go to any of the smoothie chains – not juice because you want to support a local small business but also because many of these chains use additional garbage in their drinks.

Tags: Austin, Green Juice, Green Smoothie, juice, Smoothie

During my last workout with Ashli, I mentioned that this week I wanted to create a cherry green smoothie. She immediately replied that cherries are great post-workout as they have a number of anti-inflammatory benefits which is something that is important after you finish cardio or weight training. And since I will be starting next week at Kor180 working on their reformer pilates machine and twisting and turning like never before, this smoothie will become a regular green smoothie in my “smoothie rotation”.

Last year the American College of Sports Medicine Conference presented research that suggests tart cherries have the “highest anti-inflammatory content of any food” and can help people with osteoarthritis manage their disease. In a study of twenty women ages 40 to 70 with inflammatory osteoarthritis, the researchers found that drinking tart cherry juice twice daily for three weeks led to significant reductions in important inflammation markers – especially for women who had the highest inflammation levels at the start of the study.

Dr. Kerry Kuehl, the study’s principal investigator, said he is intrigued by the potential for a real food to offer such a powerful anti-inflammatory benefit, especially for active adults. “With millions of Americans looking for ways to naturally manage pain, it’s promising that tart cherries can help, without the possible side effects often associated with arthritis medications,” Kuehl said in a release.

And what about ginger? I absolutely love adding ginger to my smoothies and do so every day.

The University of Georgia recently found it can also reduce muscle pain after exercise by 25 percent. “Gingerol is the potent phytonutrient in ginger that is believed to supply pain-relieving properties,” Kari Kooi, RD, corporate wellness dietician at The Methodist Hospital in Houston says. “In fact, a study found that ginger might be just as effective as non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen to treat postexercise soreness.”

Oh and we’ve got the powerhouse of turmeric in this smoothie too. Turmeric (Curcuma longa) has been used for 4,000 years to treat a variety of conditions. Studies show that turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems. Check out more about the awesome health and nutrition benefits of turmeric from the University of Maryland.

Lastly we’ve got the Maqui berry in this smoothie. Navitas Naturals notes, “the antioxidants in Maqui Powder may support healthy cardiovascular function, regulate blood sugar levels and decrease inflammation. The thermogenic properties of maqui berries may aid in maintaining a healthy body weight.” Maqui berry is a low calorie, nutrient rich food and therefore a healthy addition to any effective weight loss program. Its potential to help balance blood sugar levels may also help prevent the body from producing new fat cells, which may in turn also help prevent gaining unwanted weight.

Tags: Anti-Inflammatory, Cherries, Ginger, Green Smoothie, Macqui, Recipe, Recipes, Smoothie, Superfood, Superfood Smoothie

Here are 8 of the salads I’ve been eating the past couple of months. I’ve actually tried all of these at least once and I am sure you will love them too. Oh and I think they are really helping with my weight loss.

The rules I set for finding the salad recipes were: they had to be posted on Pinterest, had to be served at cold/room temperature, had to be very healthy (obviously), had to be super easy to make, no dairy and there had to be a variety of other ingredients.

I’ve learned that salads are very similar to green smoothies in that there really is no right or wrong way. Want more kale? Add it. Want less olives? Remove them. It will be ok

Mediterranean Chickpea Salad

This salad recipe comes from DashingDish and includes the first time I have ever tried chickpeas! This recipe includes greek yogurt in the vinaigrette, I ate the salad plain so it was dairy-free.

Spinach Salad with Chicken, Avocado & Goat Cheese

This one has become a definite favorite of mine since first trying it. I love grilled chicken and learned to like goat cheese when I first tried a frittata. The only change I made was to leave out the corn and the pine nuts. Check out the recipe on RecipeGirl – she has a ton of healthy recipes.

Kale & Edamame Salad

The key to a great kale salad is to massage the kale like I discuss in my Raw Kale Salad Recipe. This recipe from SavoringTheThyme includes dried cranberries for a sweet punch. The recipe includes no measurements so just throw as much of each item into a bowl, toss and serve.

Asian Chicken Salad with Honey Sesame Salad

The sauce on this asian chicken salad is wonderful and super healthy. Heather’s recipe calls for poached chicken, I opted for grilled chicken instead. I only tried cilantro for the first time a few weeks ago in a smoothie and since then I have enjoyed it in salad recipes like this one.

Arugula Mango Avo Mac Salad

This salad from Kathy at LunchBoxBunch is a very simple, mostly fruit salad. I liked how simple it was, the energy burst from the fruit and the arugula gives it a kick. The dressing is also on the sweet side with a bit of agave (I used honey instead).

Avocado Tomato Salad

What I like about this salad recipe from Jennie at She’s Vegging Out is how simple it is to prepare. I haven’t eaten many avocados but since trying them in the chocolate mousse recipe, I have started to work to incorporate more into my food intake. This recipe includes one of my favorite veggies (ok I know it is a fruit) tomato and lemon juice which is my favorite citrus.

Strawberry Avocado Salad

Ok, I admit it…I never thought you could put strawberries in a salad. That was until I had them in a salad from Snap Kitchen. And now I know that strawberries in salads rock. This recipe from Heather at Flourishing Foodie uses lime juice (oh yes!) and spinach along with strawberries and avocado. Let’s just say it is one of my favorites.

Grilled Chicken and Spinach Salad with Balsamic Vinaigrette

No salad list would be complete without one from Gina at Skinny Taste. I first learned about Gina and her awesome website when I found her chicken nugget recipe (which btw is fantastic!). This salad recipe uses marinaded grilled chicken plus grape tomatoes that will burst in your mouth. The spinach and the red bell pepper are a nice touch. Remember to keep the vinaigrette separate until you are ready to eat so the spinach doesn’t get soggy and the chicken get wet.

Tags: Eating Healthy, Lunch, Recipe, Recipes, Salad, Vegan Recipes, Vegetarian Recipes, weight loss

If you have been around here before, you know that I believe smoothies have been the biggest contributor to my significant weight loss to-date. I drink a smoothie every morning and love the energy the smoothies give me and the weight loss benefits as well. If you are new to LTF, welcome! And don’t forget to signup for my Smoothie a Day newsletter – a fresh, healthy smoothie each weekday!

The superfood smoothie recipe I’d like to share today packs a ton of nutrition from the fruit and the superfoods. It’s important to note, if you don’t have the superfoods, you can still make this smoothie and it will still taste awesome. I know the superfoods are expensive so just put in whatever you have and/or can afford. I’ve got some tips on how to save money when buying the various superfoods later in this recipe post. You can also sub regular water for the coconut water.

Today’s smoothie includes the first time I’ve tried a blood orange. Looking at my Instagram feed, blood oranges are the talk of the town currently. If you don’t have access to blood oranges, you can use a regular orange or 3 clementines. I am often asked about substitutions on the Smoothie a Day newsletter and the answer is “Yes” – you should always feel free to swap out fruit or use what you have left over. Smoothies are totally flexible.

Don’t just take my word for it. Check out this comment from Lauren on my Green Smoothie recipe: “I tried this smoothie this morning– my first green smoothie! It was DELICIOUS! I was pretty suspicious of the whole this-thing-will-keep-you-full part. I woke up super hungry and this totally satisfied me and I feel great. I’m usually so lethargic in the morning. I’m excited to replace my normal breakfast with your smoothies. Great recipe, thanks Allen!” Comments like Lauren’s hit my inbox every day now and bring such a smile to my face. We are totally getting people hooked on how awesome green smoothies are for our health and frankly for our lives.

Now that you have the recipe, check out a couple bullet points on the health and nutrition of each of the superfoods. Go to the source sites to get more details on how these superfoods can help you feel great and lose weight.

Acai Berry

• Lower cholesterol – A study published in the journal Nutrition found that rats fed high fat diets along with acai pulp had lower levels of total and LDL (“bad”) cholesterol than rats who were fed high fat diets without acai pulp.
• High in antioxidants – Purple acai has been found in studies to have high levels of antioxidant activity. Antioxidants are beneficial because they fight against the free radicals, high amounts of which are associated with lower rates of cancer, heart disease, and stroke. (source)

Chia Seeds

• The most popular health benefit of chia seeds is the fact that they are effective in boosting weight loss efforts. Chia seeds are rich in soluble fiber and protein and they also have carbohydrates that are slowly digested. These two factors combine help to curb your appetite and increase fat burning.
• The high fiber and antioxidants in chia seeds help with detoxification. When fiber is consumed, the body is effectively able to remove waste and toxins from the body. Additionally, antioxidants help with toxin and waste removal as they work to eliminate free radicals. (source)

Flax Seeds

• Flaxseeds are a a great source of fiber and work as a natural laxative. They are a great way to keep things regular.
• Flaxseeds are a good source of magnesium.
• Preliminary research in mice shows that flaxseeds may prevent or slow the spread of prostate cancer. (source)

Buying Superfoods

I’ve found the best places online to buy superfoods for your smoothies are Amazon and iHerb. Offline I’ve found that Whole Foods has the Goji Berries and the Chia Seeds in their bulk department at better prices than online. Plus with the bulk departments you can buy a small amount to try each superfood. Of course you will love what the superfoods do for you! Especially since they don’t change the taste of the superfood smoothie.

Tags: Acai, Chia, Flax, Recipe, Recipes, Smoothie, Superfood, Superfood Smoothie, Vegan Recipes, Vegetarian Recipes, weight loss

I had a bunch of people email me after I posted the photo asking for how it is done, so here are the details.

Walking from the produce section to the chicken section, I passed a display of cookie cutters and like a spark, that was the way to do it! The only issue now is how do I get the piece out after I push the cookie cutter in? Well stay with me because I have an easy way to handle that part of this do-it-yourself, show someone you care about them, apple snack. This technique can also be done on a pear as well.

This is a great project to do with kids as well (an adult would handle the knife part).  You can also do this with other cookie cutter shapes like a star. I’d suggest staying away from any cookie cutters that are super complicated because it will be hard to get the piece out of the apple without ruining part of the design.

The cookie cutters at Whole Foods were a bit too big for this project. I found a large assortment of cookie cutters at Sur La Table and their heart-shaped cookie cutters were 75 cents! Be careful going to Sur La Table as you may walk out with items you never thought you needed but have to have. Make sure the cookie cutter you buy will fit inside your apple – the “mini” size cutters all seemed to fit perfect. Amazon has some mini heart-shaped cookie cutters as well.

To create these apple hearts, you will need:

• 2 apples, one green, one red – variety can be whatever apples you and the person you will share will enjoy
• 1 lemon
• mini heart shaped cookie cutter
• a sharp paring knife

It’s really easy to do!

• Juice the lemon into a bowl
• Push the cookie cutter into the apple almost as far as the cookie cutter will go
• Slightly rock the cookie cutter back and forth
• Pull cookie cutter out of apple
• Using paring knife, work your way towards the middle of the apple so the heart piece will pop out. Do this part slowly so as not to open the space up too much.
• When the apple piece pops out, put it into the lemon juice to keep it from browning. Also spoon some of the lemon juice into the apple hole
• Repeat on other apple
• Swap hearts in the apple
• Enjoy!

These fun apples would be great for kids as they may wonder how it was done – you can just tell them it is a magic apple and if they eat it, something special will happen. Imagine a child pulling one of these apples out of their lunchbox – they will certainly be the coolest kid at the lunch table.

Tags: Apple, Do It Yourself, Love, Recipe, Recipes

Note: I removed all of my green smoothie recipes from the rankings so that I could feature other awesome smoothies. You can always find my smoothie recipes by clicking Recipes on the top menu.

Green Smoothie #1 – Lime and Coconut Green Smoothie
This lime and coconut green smoothie was by far the most popular smoothie in the newsletter the past month. It’s a simple smoothie to make and uses lime – something I know I need to get more of inside my body. Check out the smoothie on So Lets Hang Out.

Green Smoothie #2 – Spirulina Green Smoothie
This smoothie comes from the awesome Penni Shelton who runs the Raw Food Rehab. This smoothie uses spirulina which is one of the most nutrient dense foods out there. I take some tabs of spirulina every day and really think they are helping with my overall health. Check out the recipe on Real Food Tulsa.

Smoothie #3 – Chocolate Avocado Smoothie
This one reminds me of the vegan chocolate mousse recipe I posted a couple of weeks ago. This is a rich and creamy smoothie that is perfect as a dessert smoothie. Check out the recipe on Jar O’Honey (which is quickly becoming one of my favorite food blogs!)

Smoothie #4 – Peanut Butter & Jelly Date Smoothie
How about a smoothie that tastes exactly like a peanut butter & jelly sandwich? I had multiple people email me after this smoothie ran in the newsletter that they loved the taste. Minimalist Baker has the recipe for this oh-so-good smoothie.

Smoothie #5 – Tropical Detox Green SmoothieOur final smoothie in the lineup is a smoothie that uses the power of cilantro to help with detox benefits. I recently created a tropical cilantro smoothie that is similar and really enjoyed it. Cilantro gives the smoothie a tropical vibe and if you close your eyes while drinking this green smoothie, you may just think you are on an island beach enjoying a drink while your feet feel the rush of water from the ocean. Check out the recipe on Young & Raw.

Tags: Green Smoothie, Smoothie, Smoothie a Day

I love all my smoothies — they have helped me lose a tremendous amount of weight in the last year and have also helped me feel great. Sometimes though, I want some chocolate. This chocolate superfood smoothie is perfect for an after-dinner snack.

This smoothie uses the superfoods of cacao, acai and chia. Check out some of the awesome health benefits of raw cacao powder – this chocolate packs taste and super-charged nutrition!  (source)

• Cacao has more antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black and green teas. In fact, it has up to four times the quantity of antioxidants found in green tea.
• Raw cacao powder is a great source of magnesium, which is beneficial for heart health, good digestion, brain alertness, strong bones, and mental health.
• A Harvard study focused on the Kuna Indians off the Caribbean coast of Panama who drink 5 cups of cacao every day, linking it to their lower rates of heart disease and hypertension.

And now the exciting giveaway!!

NuNaturals makes the stevia I like to use in my smoothies and juices. I like the quality of their products and that their stevia is alcohol-free. They have been nice enough to offer y’all a chance to win one of four packages. Each package will include

• one bottle of their brand new chocolate stevia

AND

• one bottle of either their lemon, orange or peppermint stevia.

How To Enter:

Leave a comment with how you plan to spend Valentine’s Day this year. You can also like the LTF Facebook page and/or the NuNaturals Facebook page for an extra entry. Leave a note in your comment if you like either or both pages.

The contest will run through 11:59pm Eastern Time on February 14, 2013. I will randomly select the 4 winners on February 15 and will notify the winners by email so make sure you use your real email in your entry (the email will not be shared).

Happy Valentine’s Day!!

Tags: Cacao, Chocolate, Recipe, Recipes, Smoothie, Stevia, Superfood, Vegan Recipes, Vegetarian Recipes

My worry going in was that I would be too large to be able to do the exercises. I had an email conversation with Maja and she offered to give me a private lesson so I could feel out the machine and see if I like how it makes me feel. The short answer is that I loved the workout and I very much enjoyed the conversation with Maja as our backgrounds are similar. She is an excellent instructor!

Kor180 is in downtown Austin, just a few doors from popular raw foods cafe Beets Cafe.  The studio is beautiful, modern and has a W Hotel vibe. Check out some of my photos of the studio below including the all important toilet photo. They use all organic products in the bathrooms and showers and both were VERY clean!

The machine on the right is called a “reformer” and the bottom of the photo is the front of the machine. The machine allows you to do lots of different movements and let’s just say that my body moved in ways it has never before. But every move felt amazing – I felt the 6 pack in action! Maja explained that a lot of the moves are about working your core (that’s basically your abs around to your butt). It’s crucial that I tone up the six pack for the GQ Magazine photo shoot later this year.

The fact that I could stick my leg up in the air, grab a handle from behind me, stick the handle on my foot and then move about like I was a ballerina was pretty amazing (no there is no video!). The entire session I had a smile on my face knowing how far I have come as it wasn’t that long ago I couldn’t even barely walk.

Maja explained that they have a variety of classes – from the most basic reformer 101 class through advanced classes. Maja showed me some of the advanced moves – let’s just say you need lots of flexibility to do those moves.

Kor180 also has a cycling room so the idea is that the cycling is your cardio workout and the reformer is your strength and toning workout. I didn’t try the cycling as I know how to ride a bike

Since Kor180 just opened last month, they are running a variety of deals to help you get in and get started working on your healthy transformation.

I totally think you should go talk to Maja and learn about how her classes on both the reformer and the bikes can help you get in shape or stay in shape.

Machine setup – that’s Maja at the back!

Cycling room – it’s like being at the bar at the W Hotel!

The Kor180 Wall of Principles

The lockers – I am hoping I am near Kelly Kapowski!

Kor180 Supplies – juices, water, Yes to Carrots skincare and the sticky socks you need for the reformer machine

The loo – clean and lots of organic stuff to get you squeaky clean after sweating!

Tags: Austin, Exercise, fitness, Kor180, Pilates, review