Sweet, Sweet Sunday

Making the Perfect Green Smoothie

So now that we know the health benefits of green smoothies, how do I make the perfect one…and what should I expect in the perfect one.

The perfect green smoothie is the perfect blended of your favorite fresh fruits and dark leafy greens…blended with the perfect textures and with no bitter flavors….giving you not only great flavor, but also optimal nutrients every time.

And making the perfect green smoothie is more of a method instead of an actual recipe….but let’s first talk about the ingredients….or perhaps a ratio—60% fruits to 40% leafy greens.

*******************

THE GREENS

There are hundreds of types of greens out there–try any of them and mix things up to find flavor combinations you like. , any kind of green will work…All greens have nutrients and anti-nutrients…rotate your greens regularly….be cognizant of flavor when choosing your greens. Spinach will have a milder flavor, so you can get away with using quite a lot without running into taste issues; arugula, on the other hand, is quite spicy, so you might want to add in some other stronger flavors to balance that out…

  • arugula
  • collard greens
  • fresh herbs—such as cilantro, basil, parsley and mint
  • green cabbage
  • kale
  • mâche
  • microgreens
  • pea shoots
  • romaine
  • spinach
  • Swiss chard
  • mixture of any of the above

**********

THE FRUIT

Fruit gives your green smoothies extra nutrition, texture and flavor…not to mention the fact that adding fruit keeps your green smoothie from tasting like a smooshed-up blended salad.

Adding fruit to your your smoothie also means that you won’t need to add any artificial sweeteners, honey, agave nectar, or processed sugars…because fruit is naturally sweet.

Bananas or avocados are the secret to making perfectly sweet and creamy weapon smoothies….they also help bind together the rest of the ingredients…bananas are also sweeter than  most other fruit. Bananas are especially good if you have peeled and frozen them first.

Ice can be hard on your blender and will dilute your smoothie’s flavor.

You can either chop and freeze your own ripe fruit or berries, or buy the the packaged stuff…and by the way I just discovered that you can freeze your wilting package of greens by simply sticking it in your freezer…learn something new every day, right?

Use about 1C fruit per servingabout twice as much fruit as you have in liquid or greenspreferably frozen fruit because you never want to add ice to your smoothie.

Fruits that you might consider include…

  • apples
  • berries
  • lemons
  • limes
  • mango
  • oranges
  • peaches
  • pears
  • pineapple
  • pitted dates

********************

THE LIQUID

Obviously if you’re gonna make a green smoothie, or any smoothie, you will need some sort of liquid. You can try whatever liquid you like, but you might want to avoid sweetened liquids because the fruit will add enough sweetness on its own.

Use anywhere from 1/2C to 1C per serving.

A few options include…

buttermilk—not so sure about this, but great for making pancakes or biscuits…might have to try it

  • coconut water
  • cold brew coffee
  • cold brewed tea—especially mint tea or green tea
  • milk

  • nondairy milks—such as unsweetened almond milk or coconut milk
  • “plain old water”

 

 

 

**************

THE EXTRAS

Now that we’ve talked about the three basic ingredients of a perfect smoothie—the greens, the fruit, and the liquid—let’s explore other optional ingredients and a few recipes for the different health benefits that green smoothies are helpful for.

Many of these ingredients will be for helping the smoothies taste better…others will be for getting additional health benefits…while some will do both.

Let’s brainstorm…

  • Bee pollen
  • Coconut oil
  • Cucumbers…cucumber have a high nutrition content, as well as a high water content…and the green peel is excellent for you
  • Fresh herbs—such as basil, cilantro, and thyme
  • Gelatin powder
  • Himalayan salt
  • Honey
  • Maca powder
  • Nuts—such as raw almonds or raw walnuts
  • Oats that have been soaked in water overnight, or at least for ten minutes
  • Oils—such as flax oil
  • Seeds—such as flax seeds, chia seeds, hemp seeds
  • Superfood powders—such as cacao, maca, and acai powder
  • Spices—such as ginger, cinnamon, cardamom, turmeric, cayenne, chili powder, or some combination of these
  • Unsweetened protein powder
  • Vitamin C powder

**********

Conclusion

So by now, you have probably realized the countless ways to make green smoothies, not to mention smoothies in general…I sure have, especially after studying probabilities in order to take my GMAT in three weeks…

But don’t worry…in the next post we will be talking about how to make your green smoothie…and then looking at various smoothies that you might want to try, based on the specific health benefit you are considering at the given moment.

Sweet, Sweet Sunday

Ask the Waiter for Some Water

So how did I embrace the habit of drinking two liters of water per day?
Why  has it become just another step in my daily routine?

 

 

**********************

Tools and Techniques

First of all there are different tools and techniques can I use to help me start drinking the suggested amount of  water each day?

 

1. Carry a small refillable water bottle with you everywhere you go.,,,Using a  reusable water bottle does not create the litter that typical water bottles do, is environmental-friendly, makes you a smarter consumer, saves water, and saves you money.

What factors should you consider when choosing a water bottle?

The first factor to consider is what material the bottle is made from. Water bottles can be found in many different materials—including aluminum, stainless steel, plastic, polyethylene, and copolyester.

  • Glass…bottlesUP, Life Factory, Love Bottle, Takeya

  • Metal…Earth Lust, Hydro Flask, Klean Kanteen
  • Plastic…Fit & Fresh, GOBIEH20, Nalgene

In addition to the material that the bottle is made from, you also need to recognize how easy the bottle will be to both carry and to clean, how easy the bottle will be able to fill with ice cubes and water, what type of drinking valve the bottle has, how big the bottle is, and whether or not the bottle has a filter.

Another option would be a specially designed fruit infused water pitcher with an infusion chamber.

They work great, the large pitchers look fantastic on a dinner table and encourage your family to drink more water, and the travel bottles help keep you hydrated all day long.

You can refill the pitcher or travel bottle several times before it starts to lose flavor.
You can even eat the cucumber slices if you like, but discard your batch after 24 hours.

 

 

2. Decide when you want to drink your water. A few suggestions are…

  • Before Meals...makes you feel full and helps you eat fewer calories.
  • Certain parts of your daily routine—such as when you first get up, just before leaving the house, when you sit down to work, whenever you get up from your desk at work to take a bathroom break, after your brush your teeth in the morning, and right before you eat lunch.
  • Hourly...ensures that your water quote is met by the end of the day.
  • Morning…gives you more energy to face the day ahead.

 

3. Enlist other people to help you reach this goal.

 

4. Fill a larger pitcher or bottle with the amount of water you want to drink each day.

 

5. Invest in a filter.

 

6. Make your own carbonated water with the help of a home “seltzer” machine.

 

7. Use a straw so that you drink faster, and drink more at one time.

 

 

 

*******

“Recipes”

Cucumber Water…One way to make water a little less boring is to add fruit and veggies. The first one that we are going to consider is cucumber.

 

To make the perfect cucumber water, add 1/2″ slices of cucumber to your ice water. Top the cucumbers with more ice so they won’t float up to the top.

In addition to the cucumber, you could also add…

  • lemon
  • lime
  • mint
  • pineapple
  • herbs—such as tosemary or rhyme

 

Water-rich foods….One sneaky way to increase the amount of water you consume on a daily basis: eat your H2O. Addfruits and vegetables with a high water content to your grocery shopping list. Some top picks include cucumber (96% water), zucchini (95% water), watermelon (92% water), and grapefruit (91% water).

Spicy foods…Garnish your meal with chili flakes or fresh peppers and you’ll be reaching for more water in no time. Another benefit of adding heat? Some studies show that spicy food may help boost your metabolism.

Sparkling Water…Choose sparkllng or mineral water instead of Cokes…( yes, I am from the Deep South, so every single carbonated beverage know to man is referred to as Coke)…Sparkling or mineral water is just as good for your body as regular water…and much more interesting..

Other water-based beverages….Gee, both hot tea or unsweetened iced tea contain water. You could also reach your water goal for the day by drinking juice, lemonade, or iced coffee.
acne all purpose cleaners aromatherapy baking soda bath beauty cellulite cocoa colds dangerous ingredients detoxification dry skin brushing energy essential oils Exfoliation facial masks Featured flu gifts ginger green cleaning healthy beverages herbs immunity laundry lemons massage meditation natural beauty recipes natural skincare nutrition pumpkin salt scrubs skincare recipes smoothie spa treatments spa water spring stress reduction sunburns tea Vinegar water weight loss
Facebook Feed

Getting Healthy, Sweet, Sweet Sunday

Not Only Can You EAT Water…You Can Also DRINK Mushrooms

 

 

In the previous posts of the different types of coffee, one stood head and shoulders above the rest as far as most interesting…one that I had never even heard of—mushroom coffee.

As I said in that post, mushroom is simply regular coffee that has been infused with medicinal mushroom extract powders.

Mushroom extract powders can be created by isolating and spray-drying different types of medicinal mushrooms—such as Cordyceps, Chaga, Lion’s mane, Turkey tail, and Reishi.

Sounds extremely weird, but according to several of the reports that I read, mushroom coffee actually is prepared and tastes like regular coffee, not like mushrooms at all…with about half the caffeine found in regular coffee.

Scientific studies have shown that these medicinal mushrooms—such as chaga, reishi, lion’s mane, and cordyceps—are anti-inflammatory, anti-viral, gut-friendly. These mushrooms also contain more than acai, blueberries, and cacao.

Although mushrooms have been used in Oriental medicine for millenniam, mushroom coffee has been around since World War II. Coffee was scarce, and many things were used as a substitute for coffee beans, including mushrooms, out of necessity. Mushrooms were first used as an alternative to coffee in Finland.

Mushroom coffee provides the health benefits of coffee, as well as the health benefits of the mushrooms…meaning that mushroom coffee contains extra nutrients and minerals.

  1. Antioxidants…Mushroom coffee contains many antioxidants—perhaps more than green tea, black tea and herbal tea.
  2. Brain Power…Mushroom coffee contains high levels of antioxidants and other compounds that may enhance your focus and thinking capabilities.
  3. Cancer…Elements found in certain mushrooms, such as the ergosterol peroxide found in chaga mushrooms, stimulate the immune system and has the ability to stop cancer from developing.
  4. Digestive System…Mushrooms contain high levels of special polysaccharides, more specifically those called beta-glucans or homopolysaccharides, that act help boost digestive health in various ways—such as decreaseing glucose levels, cholesterol and triglycerides.
  5. Nerves…Most mushroom coffee consists of a mixture of half coffee, half mushroom extract. This means that whenever you switch to mushroom coffee, you are probably only consuming  half of the caffeine that you normally do. Drinking less caffeine will improve focus and decrease the likelihood of having nervous energy after drinking a cup.
  6. Respiratory System…Mushroom coffee enables the body to use oxygen more efficiently.