Green Drink Smoothie

Drink Up for St. Paddy’s Day! [Green Drink that is]

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Top O’the Mornin’ To Ya!

So last week I was sucking down a Green Smoothie (as usual) while on my mastermind Zoom call.

When one of the gals on the call sends me a private chat message that asks:

What’s in your Green Drink?

Since I was trying to be attentive to the class, I just quickly replied: Spinach & Banana

Truth is…some days it’s much more than that, and some days that all I want or need in in it.

But since I often get asked that question…and, since it’s St. Patrick’s Day (oh, I love my Irish ancestors!)

I think a Green Smoothie is the perfect way to Celebrate this holiday…

or any holiday…

or any day at all.

For many years I’ve been drinking a green smoothie every day. Have there been times I got lazy and fell off the wagon for a month or so? Yes, – and those times I just never feel as good, vibrant, or mentally clear. I can definitely feel a difference in my overall well-being from this one powerful daily habit!

Green Smoothies get more greens in your body than you’d normally eat if you were chewing all that food. So all that goodness takes up a lot of room in your gut and provides fiber, nutrients, vitamins, and yes, protein.

Adding in all the right ingredients, green smoothies can help with weight loss, increased energy, mental clarity, better digestion, improved immunity, improved skin, less cravings, and have been found to reduce many common health complaints.

A few years ago, one of my friends thought it was a great idea to start having a daily green smoothie, so she jumped right in. And after a week, she called me saying, “I don’t know how you do this. I’m literally standing over the sink gagging every morning to get these smoothies down.”

After asking her a few questions I knew exactly what the problem was. Too bitter, too thick, too chunky – too much pressure to swig it down and not waste it! Ugh, that’s miserable…drinking a daily smoothie should be joyful!

So here are my 8 helpful tips I shared with her, and maybe something here is helpful for you too:

1. It shouldn’t be chunky! Ugh. Keep blending, a bit longer!

If you have a great blender – Blendtec, VitaMix (I have years of experience with both) you still need to whip it and whip it good (oh man, I just had a flashback of a dance team performance from my college days).

My point is, even with the expensive blenders, you still need to let it blend long enough to get the chunks out.

And you don’t have to have one of those expensive blenders. We just recently got a little Ninja ($69.) and we love it! Oh my gosh, it blends really well and is fast and easy! It’s what I use every day now.

2. Unless you love the taste of bitter greens, don’t use too much of swiss chard, arugula, chicory, kale etc. Yes, those are all super healthy for you, so FOR SURE use some. But I’ve found I won’t make and drink smoothies consistently if I don’t love the taste.

I use a lot of spinach (it’s mildest), then add in a little of other greens – depending on what I have: beet greens, chard, any left over greens – throw them in…just not so much that the bitterness overpowers the taste.

3. Keep your greens in the freezer. That way you’re not wasting money on greens that have gone bad and you end up throwing out. And it’s so easy to grab handfuls of the frozen greens to put in your blender. And no, you can’t use those in a salad, but the frozen greens are handy-dandy to add to soups, pasta dishes, etc.

4. Smoothies are great with plain WATER. Yep, that’s all I ever use for my liquid. I know many people use nut milk or juice but for me that’s not necessary, I don’t want to add extra, unneeded calories by adding those. And…be sure to add enough water so it’s not super thick -ugh that was my friend’s problem, and yes that’s hard to drink down. I like my smoothies on the thinner side, do what you prefer but don’t be afraid to water it down a bit.
AND…speaking of liquid, I usually squeeze 1/2 lemon in mine as well.

5. A little squirt of liquid Stevia can make a big difference, that’s what I use, but if you don’t want to use Stevia, go to tip #6….

6. A great natural sweetener is dates. Ahh, my love for dates knows no bounds! If you like a little sweetness in your green smoothies throw in a date or two (make sure the pit is out!). Deglet dates are firmer than Medjool dates, so if you use deglet just be prepared for some little chewy nuggets at the bottom of your glass – it’s a delightful treat when you get to the end of your smoothie.

Pro tip: I keep some medjool dates in my fridge…if I ever just need “a little something sweet”, one of those is the perfect snack. It’s like eating a little piece of caramel *wink*

7. Frozen fruit adds flavor, variety, nutrition, AND a bonus I’ve found is, those frozen berries, etc. spinning around in the blender, really help to smooth out any remaining chunks of green, so I usually throw a little in. Personally, I’m not one who needs/likes lots of other frozen fruits in my smoothie because I’d rather eat fruits in their whole form during the day, instead of all blended up in my smoothie where I can’t really taste their deliciousness anyway. But yes, I usually do add 1/2-1 cup of frozen fruit. (Except pineapple – it can have a “stringy-ness” that’s weird for me.)

A few ice cubes kicking around in your blender will do the same – help break up the green pieces.

8. It’s ok to make earlier and keep in fridge until you’re ready to drink it. I’ve heard people say you must blend and drink your smoothie as FRESH as possible. Umm…ok, but that makes it tough for anyone who has…you know…a life.

Dean the Dream makes a big blender full every evening, and puts in his glass jars in the fridge to take to work with him the following day. If I know my morning will be busy I also make mine the night before. I personally don’t think they taste as great longer than 36 hours after blending, but if I know I’ll be drinking it within a day, I don’t mind making it ahead.

(And we are both a little picky about exactly how we like our own smoothies…so we each like to make our own separately. And that’s how we’ve stayed married 40+ years, hahaha!)

9. BONUS tip: Anytime you have fruits/veggies that are still good, but not for long, put them in the freezer now and use them in an upcoming smoothie. This is a great way to use up those grapes, bananas, celery, spring mix…anything! Anything that, if not eaten, you’d end up throwing out in another day or two, unless…you save it by putting in a baggie in the freezer. Those items will add variety to your smoothies and make you feel warm and fuzzy because you didn’t waste it that food, you still got good use out of it. You’re welcome!

These are some things that I’ve discovered over the years work for me, but a lot is personal preference -you do you!

I’d love to hear what smoothies tips you’ve discovered and love. Really…let me know! Also, I’ve had a few requests to shoot a video showing how I quickly make my smoothies, so if you want me to do that, reply to this email and let me know.

And really, make sure you eat (or drink) something HEALTHY and GREEN today!

As the Irish saying goes….May the wind always be at your back,

Much Love,

Success

Things I Learned From A Pro-Triathlete

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One of my personal favorite things to do each May is to attend the IRONMAN held in beautiful St. George, Utah. My hubby, Dean-the-dream and I enjoy being volunteers and I also especially love to find a spot by the finish line and watch the triathletes run across it.

The dedication of the athletes is so motivating, as is the support of the crowd. Over 30,000 visitors flock here during the first week each May to cheer on friends and family who are racing. I love the excitement in the air, the weather, the music, all the sights and sounds, even the  smells—the whole energy of IRONMAN week is fantastic!

I think we all love to see people get rewarded for their hard work, no matter what arena it’s in. People who have paid their dues, put in the time and effort and sacrificed to complete a big goal are such an inspiration.

For the past three years we’ve had the honor of having a few of the professional athletes stay at our home the week of the race. This year “our guy” (as we refer to him), Jackson Laundry from Ontario, Canada and his girlfriend Montana stayed with us.

Two years ago Jackson and his dad Brian (also a triathlete) stayed with us, so we already had gotten to know Jackson. That was in 2017 and as only a 23 year old at that time he took 8th place, which was awesome. This year he came in 3rd place!

Being with Jackson for a few days taught me (or reminded me) of these things that are important for success in any area of life.

1) Internal discipline: Once you’ve made a commitment to yourself, keep it despite external forces. There are always challenges that crop up while moving toward a goal, so you need to remember your big WHY and make it a priority in your life. Direction and drive must come from within.

2) Schedules and Accountability: Have a great system and a plan and then stick to it for the long haul. I love that Jackson (& Brian, his dad) have their daily training schedules from their coach online, and their fancy wrist watches actually keep track of their workouts. I’ve learned from past experience if I set up a schedule with accountability (although mine isn’t this fancy), it makes staying on course for my goals so much easier.

3) Laser Focus: Later that evening after the race, Dean asked Jackson if he heard us cheering for him and shouting his name as he went past us at a few different places on the course. He said, “No, I was too focused. It’s as tough mentally as it is physically.” This helps me remember that determined, focused action will block out the “BSO” (bright, shiny objects) that try to get my attention while moving toward a bigger goal. Mindset plays such a big role in everything we want to accomplish in our lives.

4) Support System: Such intense training has ups and downs, and a pro-athlete needs coaches, friends, family they can depend on and who understand their drive, especially during tough times. In addition, there are so many volunteers along the race route to guide, hand out water, pick up pieces of clothing, park bikes, and so many other big and little things. In life, none of us get to the finish line alone. Watching those volunteers reminded me to pay attention and give gratitude for all those “helpers” in my own life.

5) Competition can be positive: I noticed anytime Jackson spoke of one of the other pros, it was always with respect and admiration. He honored their achievements in such an uplifting way. Even in competitive situations, or when tempted to compare to others, speaking well of others will always raise you up.

6) Pause to honor your achievement: After you’ve hit a goal, take time to celebrate before going right on to the next one. Both Jackson and Brian have their races planned out for the year, so they achieve one goal, have a few days to enjoy that (and learn from it), then keep moving onto the next goal. For sure, don’t miss the celebration, but also don’t rest on your laurels too long before moving on.

Have a SIMPLY great week ~
Shine On,
Carolyn

Top 10 Ways to Eat Healthy Every Day

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Whether you are dieting to lose weight or changing your food choices to improve your health, making change isn’t always easy.Top 10 Ways to eat Healthy Experts say that we have to stay with a change for at least 28 days to make it “stick.” Here are 10 ways to make your new food habits a solid part of the “new you.”

1. Start slowly and be realistic The reality is that old habits die hard. So don’t try to do too much too quickly. Make one or two changes at first, solidify those new habits, and then when you feel ready, take the next step. It’s better to make a few healthier choices—not drinking sugary sodas or switching from fast food to home-prepared food—than to completely change the way you have been eating all at once.

2. Get support Find a nutrition buddy! It’s easier to make changes when you declare your intention to others out loud. Once you do, select a few supporters to lean on during those times when you feel yourself wavering. Team up with a friend. Ask a sibling or spouse to cheer you on. Get the support of your social circle for when you go to parties or get-togethers.

3. Clean out your kitchen You can’t eat those potato chips if they aren’t there! Working with your nutritionist or healthcare professional, decide what a “healthy” pantry looks like. Then clean out your cupboards and restock them with the healthier alternatives. Grocery stores are changing to meet the growing consumer demand for healthier foods, especially snack choices, so look beyond the brands you are accustomed to buying on automatic pilot.

4. Dare your taste buds Most people eat the same foods over and over again, and tend not to roam too far afield in the culinary world. Seek out tasty new recipes that use the foods you are substituting into your new diet. Dare yourself to be adventurous in your palate. Love burgers? Try a portobello mushroom burger instead. Always wondered what a kiwi tastes like? Now is the time to find out!

5. Plan ahead Temptation tends to strike when we are away from home and can’t control our food choices. So if you are planning to go out to dinner, go online first and see if the restaurant posts its menu on its website. That way you can determine if their culinary offerings support your new dietary preferences. When it comes to work, traveling and on-the-go activities, prepare some healthy snacks and pack them to take with you.

6. Deal with cravings When the craving for a donut strikes, have a healthy alternative available. Better yet, wait out the craving by busying yourself. You will be surprised how quickly a craving passes when you occupy yourself with something else.

7. Go easy on yourself No one is perfect. If you occasionally slip in your new dietary habits, that’s okay. Let go of any guilt, move on, and renew your commitment to the new, healthier you.

8. Set goals Work with your nutritionist or healthcare provider to set realistic goals. Then write them down! By having clear, identifiable goals and tracking your progress, it will be to celebrate your successes, which keeps you motivated, and to alert yourself to problem areas and find solutions.

9. Accentuate the positive Continually remind yourself why you have made the dietary changes you have. Post positive affirmations around your home and workplace, even in your car. The more you remind yourself of the benefits of healthy eating, the more motivated you will be.

10. Reward yourself Changing a habit isn’t easy, so celebrate your decision to do so. Give yourself regular pats on the back. If you have a support person or group, celebrate milestones with them. Doing so on a weekly, or even daily, basis not only will help you stay motivated but also will help you feel good about yourself and your progress.

And finally…

11. Join me for this month’s Group Call “Weight Loss”. Let’s get rid of those pesky little triggers that get in the way of being able to make and keep our weight loss and healthy eating goals!

Author’s content used under license, © Claire Communications

How Well Do I Love My Body?

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How Well Do I Love My Body?The topic for our group call this month is weight loss, so this month’s article encourages us to  focus on the ways our body serves us and how we can serve it, which helps us to accept—yes, even love—our bodies and to stop obsessing about appearance only.

If losing weight is one of your goals, it helps tremendously to have a loving relationship with your body. Sometimes people are afraid if they love their body as it is, and they are not the size or shape they’d like to be, that it will be more difficult to drop the extra pounds or firm up the muscles. They say, “I don’t want to love this extra weight, I want to just concentrate on loving the body I want to have instead; the body that is underneath this extra weight!”

The thing is, when you love yourself for who you truly are, and who you see yourself becoming, that vital connection strengthens you as you take better care of yourself by making healthier food choices, drinking enough water, getting enough fresh air, exercise, and sleep, so that it is much easier to lose any extra weight.

Its our thoughts about ourselves that can be damaging or productive. Furthermore, our own opinion of ourselves influences others’ opinions of us much more than we realize.

Below is a list of statements that will give you some positive ways to see your body and hopefully help you be more open in how well you love your body. As you read through these statements just notice how they feel in your body. Do you feel any resistance? Sadness? Hopefulness? Do any of them make you smile? Just observe how they land for you.

1. I do things that let me enjoy my body—dance, take a hot bath, walk, get a massage.

2. I see myself as a whole person, not just as a body.

3. I wear comfortable clothes that I really like and that feel good to my body, rather than trying to hide or camouflage my body or to follow uncomfortable fashion trends.

4. I act the way I would if I had what I consider an ‘ideal’ body.

5. I do things I enjoy and don’t let my weight or shape keep me from it.

6. I tell my body at night how much I appreciate what it has allowed me to do throughout the day.

7. I appreciate that my arms enable me to hold someone I love, that my thighs enable me
walk and run.

8. I exercise to feel good physically and clear my mind, not only to lose or maintain weight.

9. I count my blessings, not my blemishes.

10. I think of my body as a valuable gift.

12. I consider myself the expert on my body, not the fashion magazines, the cosmetics industry, the weight charts.

13. I am as “in love” with my body as an infant is.

14. I think of my body as a tool, as an instrument of my life, not just as an ornament.

15. I act as though I am my body’s ally and advocate, not its enemy.

16. I listen to my body and take its needs and wishes into consideration when making decisions.

17. I refuse to waste time criticizing my body or worrying about my appearance, and instead spend my time on something more productive.

18. When someone says, “You look great today,” I enthusiastically respond, “Why, thank you so much!”

How did you do?

Remember, your cells are very aware of every thought you have, so you never want any part of your body to feel unloved. It’s important to put as much love into your body as possible.

If you struggle in this area, I would love to help. Join me for my Group SimplyHealed™ phone session where we will be “de-fragging your bio-computer”, releasing limiting beliefs that are keeping you stuck and sluggish in the area of weight loss, and “installing” new, positive thought patterns to help you get healthy and stay healthy! Register here.

Author’s content used under license, © 2008 Claire Communications

Green Smoothie Power

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Green Smoothie PowerI start almost every day with a green smoothie, my husband usually has two a day.

I do not measure anything, just toss in what’s in the fridge of freezer, or what I feel like for that day.

And, btw…I don’t pay much attention to those who say smoothies have too much sugar.  It is all natural sugar from fruits and my motto is, if it was in the Garden of Eden, I’m not going to be fearful about eating too much of it. (Says the girl who just ate an entire watermelon by herself!)  -Hey, it was one of those smaller, seedless kind…don’t judge me  *smile*

I’m all about simple, and this makes it simple for me. I buy the huge bags of Kale and Spinach at Costco, then separate them out into small baggies (a big handful size) and put the small baggies back into the large Kale or Spinach bags (just to make it easy), then put the big bags into the freezer.  So when I’m preparing a smoothie I just pull out a baggie or two of each.  Yes! It gives me 2+ servings of greens before I’ve even exercised or showered!

If you are serious about this, you really need to invest in a high-powered blender.

I invested in a Blendtec a few years ago and love it!  Ours gets used many times a day.  Another great brand is VitaMix. Green Smoothie Girl has a great article about blenders here:

http://greensmoothiegirl.com/favorite-things/tools/blenders/

GreenSmoothie

This is my basic Green Smoothie Recipe:

  • 1 small baggie kale
  • 1 small baggie spinach
  • Banana
  • 1-2 cups Frozen fruit– whatever combo you like.

Note: Berries will give you a brown not green smoothie. And I prefer not the berries with seeds. Peaches, Mangos, Pineapple, Cherries, Berries, or mixed combo!

  • Any non-dairy milk – Rice, Almond, Hemp, Soy, Coconut

Note: my favorite is Rice because it tastes a little sweeter. I do about ¾ cup and then the rest water –

  •  Optional Additions:

1-2 Tab. Chia Seeds

1-2 Tab Ground Flax seed

1 tsp coconut oil (not too much or its greasy)

Sometimes I add some mint leaves, or a tsp of vanilla flavoring. You may want to add some Stevia or Agave nectar – I used to do that occasionally, but I’ve been off sugar for so long that this tastes plenty sweet to me.  If I add extra greens I will throw in a date or two to add some sweetness (make sure the pit is out).  And the dates don’t always blend completely so you may get little chunks of sweetness here and there –mmm, delightful!

If I have any fruit or even salad items that I know won’t get eaten before they get too old, I just chop them and put in a baggie in the freezer to throw in a smoothie!  I never throw out old fruit/veggies anymore.  The veggies can be thrown into a soup, or enchiladas, lasagna –whatever. They are a great exchange for the cheese and meat.

 

Here’s another refreshing idea:

Lately, we’ve been freezing watermelon (chunks) and then putting them in the blender (alone) for a delightful melon slush! Yumm. (add in a little mint too!)

 

Enjoy!  This is such a fun journey ~ and every cell in your body will love it!

What’s Up With A Plant Based Diet?

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What's Up With A Plant Based Diet?

Many of you know I eat a whole food plant based diet and have asked for some resources to look into and get a feel for how that would work in your life. Yay You!

I’ve gathered up some of my favorite videos to help get you started:

Forks over Knives

http://www.youtube.com/watch?v=GfY2C4WaJ3s

If you are interested at all in moving towards plant based diet, I highly suggest watching the documentary Forks over Knives. Here is their website: http://www.forksoverknives.com/

There are so many documentaries similar to this. If you google “plant based documentaries” you’ll find several lists. You can probably find many of themat your local library or on Netflix.

Also, if you go to Youtube and search for plant based diet, there is a lot of info.

My favorite authorities on this subject are:

Dr. Neal Barnard  –love this-  “Breaking the Food Seduction”

http://www.youtube.com/watch?v=TDgA3T_JF2A

Dr. McDougall

Dr. Furman

Dr. T. Collin Campbell   author of “The China Study”

Dr Caldwell Esselstyne

Rip Esselstyne author of “The Engine 2 Diet”

http://www.youtube.com/watch?v=Dv-lE6f7Gug

Juliana Hever –author of “The Idiot’s guide to Plant Based Nutrition”

Juliana has a great 9 min Tedtalk here:

http://www.youtube.com/watch?v=vgCSunBfREQ

That’s the talk I wish I would have written and given. *smile* She also has many videos (short cooking demos) on YouTube with Chef AJ, called “The Chef and the Dietitian”.

You can also do a search for plant based nutrition BLOGS –there are many with great recipes and ideas!

I will list some of my favorite plant based recipe blogs in an upcoming blog post.

Please comment below on how these helped you, or if you have any questions!

April 28th is World Tai Chi Day!

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Did you know every year there is a day set aside for celebrations, demonstrations, and classes all about a special form of exercise?  And that YOU can take part in these celebrations?  I’m talking about World Tai Chi & Qigong Day which is held on the last Saturday of the month every April.  This even begins at 10 am in every timezone, creating a healing wave around the world!

To see where the celebrations nearest you are taking place go to the official WTCQD website: www.worldtaichiday.org

For more information from me about Tai Chi you can visit my site: www.TaiChiFlow.com where you find easy to follow DVDs and lots of articles about what Tai Chi is and what it can do for you!

Here’s a little more about this ancient art:

Health Benefits

Tai Chi and qigong’s health benefits have been studied for nearly 2,000 years in China and for only about 20 years in the west. However, western medical research is quickly discovering what Chinese medicine has long realized, that Tai Chi provides more benefits than any other single exercise. No wonder it is the most popular exercise in the world! Besides providing the lowest weight bearing exercise known, regular practice of Tai Chi can also:

  • Boost the immune system
  • Slow the aging process
  • Help ensure full range of mobility
  • Enhance body’s natural healing powers
  • Speed heart attack recovery
  • Increase breathing capacity
  • Reduce asthma and allergy reactions
  • Reduce risks of falls in elderly
  • Improve grip strength in elderly
  • Slow bone loss
  • Improve posture
  • Sharpen mental focus
  • Reduce anxiety
  • Improve coordination
  • Help with ADD and ADHD
  • Increase flexibility
  • Awaken energy
  • Improve balance TWICE as well as anything else known
  • Lower high blood pressure and heart rate
  • Help with gastric disturbances Reduce joint pain of arthritis, rheumatism, and fibromyalgia
  • Provide cardiorespiratory conditioning
  • Ease back pain
  • Stimulate circulation
  • Enhance muscle tone
  • Help with weight loss
  • Reduce amount of stress hormones
  • Calm central nervous system
  • May help with MS
  • Alleviate stress response
  • Promotes quiet mindfulness
  • Limber up joints

 

Tai Chi can change what the world looks like for us by changing our view of it. After all, our health and our lives are merely reflections of our state of mind. As the body and breath move, so does the mind, clearing energetic blocks that normally lock us into fixed emotional and psychological patterns. This empowering “meditation in motion” reminds us that change is always constant and that new beginnings always follow closures.

Healthy Ideas for Summer Picnics

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Healthy Ideas for Summer PicnicsI always laugh…people say to me, “Oh no, here she comes with her healthy ideas, taking the fun out of it all” That’s our problem…we’ve associated “fun” with fattening foods. A picnic can still be fun with healthy alternatives and it’s even more fun the next day when you don’t feel like you blew your whole diet. Here are some ideas to keep your summer picnics “light” hearted and healthy! Read more

Train for a Triathlon

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Train for a TriathlonI’ve participated in triathlons, and not only does the training get you in fabulous shape, finishing gives you an unbelievable sense of accomplishment. So why not give it a try? Active.com recommends the following workout to train for a triathlon—or to train like a triathlete. Read more

Summer Fitness Tips

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Summer Fitness TipsAaahhhh. Summer’s here and the living is easy…maybe a little too easy. Sometimes the lazy days of summer make us slack off on our fitness routines. It’s too hot to work out. That hammock looks mighty comfy. And how about some homemade ice cream? Summer is no time to let down. Read more