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Posts Tagged ‘smoothie’

Hydration and recovery (recipe included)

I have a friend (as brilliant as he is) who recently spent a day or so recovering from a self-induced, internal drought. He was miserable.

If you’re an active person, you’ve probably experienced an imbalance between water intake and water loss at one time or another during an extended period of exercise. It’s not pleasant and greatly impacts your performance whether you’re out for long mountain bike ride or playing a hard-fought tennis match. Exercise capacity can be compromised when a person is dehydrated by as little as 2% of body weight. That’s not much.

We often focus on food sources of fuel, but fatigue during exercise may be the result of dehydration as much as from lack of nutrient intake. It takes much longer to recover from a hydration deficit than it does from a food (energy) deficit. You can eat a banana or a handful of jelly beans and feel better in minutes, but if fluid intake is compromised, it takes a lot longer to recover. If you’re feeling like a saguaro cactus—hot, parched, and moisture-deprived—it will take hours for fluids to trickle back into your blood plasma, muscles, and intracellular fluids. It’s best to make sure you’re well-hydrated to begin with and take measures to stay hydrated while active.

Sip, sip, sip.

And guess what? Food counts as hydration. At least some food does. Processed food contains no water. Raw vegetables and fruit contain quite a bit and come with a supporting cast of nutrients, including sodium, potassium, and magnesium—critical electrolytes lost through sweating.

Power-packed, pre- or post-exercise smoothie (a great combo of ingredients for hydration, performance, and recovery)
Makes one mega serving, or two if you’re forced to share

1-1/2 cups coconut water
1 small banana
1/3 cup frozen cherries
1/3 cup chopped cucumber
1/3 cup chopped raw beets
1 stalk celery, chopped (about 1/2 cup)
1 tablespoon flax seeds, ground

Place all ingredients in a high-powered blender and pulse until smooth. Makes about 22 ounces (1-3/4 cups).

PER SERVING: 350 calories; 7 g fat; 70 g carbohydrate; 8 g protein; 13 g fiber
Nutrition Bonus: vitamin C; magnesium; phosphorus; sodium; potassium; thiamin; selenium; zinc

For a detailed post on the differences in high-powered blenders, check this post from my friend Alexa at Lexie’s Kitchen. She’s the blender guru. I have a VitaMix and I love it, but there are several other blenders on the market that will also pulverize chopped beets and celery.

Peace, love, and plant power!

transformational green tea smoothies

It’s a dazzling day here in the foothills of the Colorado Rockies. The sun is shining, it’s crisp and clear (although a bit nippy at 14 degrees) and I’m ready to launch back into blog posting. I spent last week at Kripalu Center for Yoga & Health and am renewed, refreshed and re-energized. I took a 5-day workshop on “Designing and Leading Transformational Workshops” from two brilliant, engaging and delightful teachers.

I’m transformed!

Into what, I’m not sure yet, but I’ve found another avenue for growth, learning and exploration. (Check here for information about Ken and Leslie and their truly enlightened workshops.)

I also found a new best friend and spiritual guide in Swami Pajamananda, mirthful darshan of delight. I’m inspired by the shared wisdom of our group and am ready to toss what I’ve learned out into the universe.

You might want to duck. Seriously.

But first, I’ll share with you one of my favorite early morning, attitude-transforming smoothies. By now you’ve probably heard that green tea borders on being a miracle elixir. I have a tendency to be skeptical about raving health claims or magic potions, but there’s a lot of convincing research available touting the medicinal benefits of this antioxidant beverage. I’ve taken notice and although I’m not much of a consistent tea drinker, I do make jars of green tea to occasionally use in smoothies.

Transformational green tea smoothie
what you need

4 Mejool dates, pitted
2 cups washed lettuce (the green leafy kind)
2 cups green tea (steeped and chilled)
1 ripe banana or pear
1 cup frozen cherries (organic, no sugar added)
1/2 cup peeled and diced cucumber
2 tablespoons pumpkin seeds
2 tablespoons chia seeds
1 teaspoon cinnamon

what you do
Soak pitted dates in the 2 cups green tea for about 15 – 20 minutes, or until soft and icky looking (they do look rather nasty looking). Place pumpkin seeds and chia seeds in a grinder (I use a coffee grinder specifically for grinding nuts and seeds) and pulse until well blended. Place all ingredients in a blender and blitz well. You may need to add more tea or some filtered water to gain the consistency you like. Adjust or substitute as needed. Sip and soak in all that antioxidant goodness. Makes 4 servings.

You might also like –
Watermelon chia seed smoothie
Napa cabbage and beet drippings smoothie
Hemp protein smoothie

Peace, love and transformational goodness!

can I offer you a cocktail


I had a plan for today’s blog post – Anne’s butternut squash, leek and ginger soup. But by 5:30 AM this morning, I was already off-task, side-tracked and on to something different.

Yes, I’m a touch ADD-ish, I will admit. Maybe a touch more than a touch if I really think about it. Thank goodness for my omegas or that constant stream of ideas and visual images ricocheting around in my head would resemble a cognitive tilt-a-whirl ride. I’m not complaining though, as I’m rarely ever bored.

I promise, this evening I’ll make the soup and work on my intended post because as luck would have it, after Anne so graciously left the recipe in the comment section of my Dia de los Muertos post, I received almost all the ingredients in last night’s CSA pickup box. And it sounds so good. But for now, I’d like to offer you a pre-dawn cocktail.

Imagine this – it’s 5 AM and I’ve been up for over an hour. I’m wearing plaid flannel jammie bottoms with little skiers on them, a Marmot black fleece turtleneck and Ugg boots. Hair uncombed and pulled back in a ponytail. Brown geeky reading glasses with lime-green trim.


Okay, so what should I have for breakfast? Something light as I’m going to yoga soon, but something substantial enough to get me through yoga and a meeting shortly afterwards. A nutritious, yet mellow smoothie.

Napa cabbage and beet drippings smoothie (hey, don’t pre-judge)
1 ripe banana
1 small apple, cored and chopped into blender chunks
4 big Napa cabbage leaves, washed and chopped
1/2 cup vanilla goat yogurt
1 celery stalk, washed and chopped
10 ounces or so of beet drippings *
1 teaspoon cinnamon
1 tablespoon ground flax seeds
4-5 walnuts

Place all ingredients in the blender and blitz well. Serve in beautiful wine glasses and enjoy your morning. Serves two, three – or maybe just one.

* I like to roast beets (which I did last night) in the oven in a shallow baking dish with some water. Once the beets are roasted, I let the water cool, pour it in a jar (using a funnel) and store it in the refrigerator to add to smoothies. It works great as some of the beet juice filters into the water and you end up with this delightful and nutritious power liquid. For detailed information about roasting beets (and a wonderful salad recipe), please check here.

Go forth and have a power cocktail for breakfast. Seriously, this was SO good and no one would ever guess it was made with beet juice and cabbage leaves.

lettuce prep & kid-friendly green smoothie



I mean yippeee!

What do you do with a zillion heads of lettuce (not to mention kale and collard greens)? I picked up week #2 of my Grant Farms CSA delivery last night and am inundated with greens. Ohh, I’m not complaining. Trust me, this is farm-fresh heaven. But I made a promise to myself (and St. Isidoare, the patron saint of farmers) this year to use every last lettuce leaf and not to let any of this fine food end up in my compost pile. We need to start with proper storage.

Washing, drying and storing salad greens
First off, if you’re going to jump on the CSA bandwagon, get yourself a good salad spinner. I love my OXO brand, but it wasn’t cheap (well worth it though). Wash salad greens well. It may take two or three rounds. Save the wash water and use it on your plants. They LOVE murky green water.


Fill with greens and water. Swish, swish, swish (water plants) and spin dry. Drying is just as important as washing as your dressing won’t adhere to the leaves if they’re wet. Plus, it doesn’t store well if it’s too damp.


Using either a lightweight kitchen towel or a paper towel, lay the washed and spun-dry lettuce out on the towel and loosely roll it up, burrito style. Place in plastic bag and store in your refrigerator crisper. It should last up to a week or more.


Healthy, kid-friendly greenish smoothie
Choose a couple of the following fruits (frozen is fine)
• ripe banana; 1/2 cup berries, pineapple or watermelon chunks; pear (be creative)
• 1 carton Redwood Hill Farms vanilla goat yogurt
• 1 cup Grant Farms lettuce (lettuce is great in smoothies)
• coconut water
• dash of cinnamon

* This is a launching pad recipe, add whatever you want. If you want a little protein, add a scoop of chia seeds.

Blend and serve! Adjust amounts depending on the number and size of servings.

Go forth, wash and dry your greens and feed them to your kids in smoothies!

Disclaimer: All material on this website is provided for informational and educational use only and should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.
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