Pineapple Refresher

This smoothie screams tropical thirst quencher. Pineapple contains necessary and vital digestive enzymes and there really is no better hydrator than coconut water. Some benefits of coconut water include lowered blood pressure, increased athletic performance (thanks to electrolytes), boosted energy, reduced cellulite, and reduced muscle tension.

Pop all these ingredients into a blender and enjoy a cool refreshing smoothie on a hot day while boosting your health at the same time!

 

1 banana

1 cup pineapple (include the core, a lot of the nutritional benefit is in the core)

1 cup mango

1/2 cup unsweetened coconut milk

top with coconut water (I used pineapple infused coconut water, but plain coconut water works, too)

  1. Add all ingredients into a blender and blend until smooth.

Cherry Pie Smoothie

Sweet or tart, cherries are high in nutrition and a great addition to your diet.

Cherries are a rich source of phytonutrients, vitamins, and minerals. Their dark pigment is indicative of their being rich in anthocyanin glycosides. Scientific studies have shown that anthocyanins in the cherries are found to act like anti-inflammatory drugs therefore the consumption of cherries may offer potential health effects against chronic pain. Cherries have been proven safer than anti-inflammatory drugs at reducing inflammation and relieving pain.

Cherries are one of the best foods to promote melatonin production in the body. This hormone is necessary for not just getting you to sleep, but also helping you stay asleep. Melatonin helps set your internal clock so that your sleep health becomes more regulated. A good night’s sleep is crucial for your overall health. Sleep is when your body recovers, repairs and prevents excess cortisol (stress) that can lead to heart disease, weight gain and more.

Despite being higher in sugar than fruits like cranberries or raspberries, they are actually low on the glycemic index, which makes it a great option for those with high blood sugar. Cherries have actually been shown to improve blood sugar levels!

So you can see why when looking for a sweet treat I tend to opt for this smoothie. It satisfies the sweet tooth yet provides an abundance of nutrition.

1 banana

1 cup frozen cherries

1/4 aloe

1/4 cup oatmeal

2 tbsp flax seed

top off with non-dairy milk (I use oat milk)

  1. But all ingredients into a blender and blend until smooth.

Apple Cinnamon Oatmeal Smoothie

Did you know combining oats and green apples is a huge nutrition boost?!

Both on their own are pretty spectacular, but combining them provides many synergistic benefits.

** The fiber in oats and the pectin in apples kick starts your metabolism, helping you detox and burn fat.

** The duo can also absorb more toxins together, and eliminate bad cholesterol from your blood. The combo also helps regulate blood pressure levels.

** And thanks to the body’s slow absorption of the carbohydrates, you’ll feel full longer, which in turn means it is good for weight management.

Adding cinnamon to this is not only tasty, but cinnamon has been shown to control blood sugar levels.

According to Dr. Mercola:

“Researchers have investigated the “insulin-like” effects of cinnamon for a number of years now, and as the latest study in Diabetic Medicine shows, cinnamon keeps proving it’s a viable contender in the fight against diabetes.

Among this spice’s most impressive health benefits is its impact on blood sugar and ability to improve glucose control.

For example, just half a teaspoon of cinnamon a day has previously been shown to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes.”

 

1 cup oatmeal

1 green apple, core/seeds removed (I always leave the skin on)

2 tbsp flax seed

1 banana

2 tsp ground cinnamon

2 tsp ground nutmeg

Non-dairy milk (I like oat milk)

  1. Add everything to a blender. Pour just enough non-dairy milk in to cover the contents. Blend and enjoy!

 

Blueberry Muffin Smoothie

Blueberries are beneficial brain food because they are rich in antioxidants that protect your brain from oxidative damage. They are also known to be anti-cancer, an aid in weight loss efforts, and improve urinary tract health. And because their antioxidant power isn’t diminished by freezing them, they are beneficial fresh or frozen.

Adding oatmeal to this not only makes it taste delicious but it helps you feel full longer thanks to the beneficial fiber. Not only will that fiber help you feel full longer, but it’ll sweep up the waste and assist your body in eliminating it. Oatmeal is effective at reducing blood sugar levels significantly so that is great for diabetics and those with cardiovascular disease. And even though we hear all about fruits and vegetables being rich in antioxidants, oatmeal is, too!

Enjoy this smoothie as a filling breakfast, a sweet snack, or a yummy dessert!

1 cup frozen blueberries

1 banana

1/2 cup oatmeal

1/2 cup unsweetened coconut milk yogurt

1 1/2 cups non-dairy milk (I use oatmilk for this smoothie)

  1. Add everything to a blender and blend until smooth.

Pineapple Apple Ginger Juice

The anti-inflammatory and pain healing qualities of this juice are sure to make it a favorite for you as much as it is for me.

Reasons to add pineapple juice to your diet:

** aids in healthy digestion

** boosts immune system

** relieves morning sickness

** improves hypertension

** maintains healthy bones

** improves skin tone

** supports oral health

If you have never juiced ginger before, you are in for a treat. It gives this sweet juice a tiny kick. But with that kick comes some major benefits, such as:

** nausea relief

** digestive support

** boosts immune system

** improves hypertension

** anti-fungal

** pain reliever

** supports weight loss

When I juice with pineapple I also juice the core. It has a stronger concentration of bromelain. Bromelain is an enzyme known to be a powerful anti-inflammatory which can reduce pain. It is even used in the medical world to treat injuries such as ACL tears, IBS, sinus infections and ankle sprains, just to name a few. There are over 1,600 reported medical uses for bromelain! I won’t bore you listing them all here. 🙂

1/4 pineapple (skin removed)

1 green apple

1 inch ginger root

  1. Run all ingredients through a juicer and enjoy cold.

Detox Smoothie

We live in such a toxic world these days that it is hard to escape coming into contact with heavy metals and becoming toxic ourselves. Incorporating foods that help the body rid itself of these invaders is critical for overall health.

If you are severely taxed with toxic heavy metals you may require more intensive treatment under the supervision of a licensed practitioner trained in heavy metal detox. Wendy Myers is a great resource for information on detoxing heavy metals from your body. Check out her website if you want to investigate further.

Some symptoms of heavy metal poisoning include:

Chronic fatigue

Chronic unexplained body pains and headaches

Alcohol intolerance/allergies

Depression, anxieties, brain fog

Loss of memory and forgetfulness

Digestive issues

Yeast infection and parasites

Low immune system

Anemic and blood disorders

Low body temperature, cold hands and feet

Night sweats

Muscle and joint pains

Muscle tremors

Female reproductive issues

Insomnia

Dark rings under eyes

Sensitive teeth

Skin problems

Adding foods and smoothies like this one will help assist your body in its own natural detoxing abilities.

Cilantro and parsley have excellent antimicrobial properties which make them very beneficial for healing the gut. When the gut is healthy, the immune system is strengthened, thus reducing the risks of many chronic diseases. They are also diuretic and make good kidney-cleansing agents that lower the risks of kidney stones.

This smoothie is one of my favorites! I was inspired to make this one based on a recipe from Food Matters. I didn’t think combining these particular fruits and herbs would taste so great but I was pleasantly surprised. It’s amazing! Try it just once and you’ll be hooked. I make a point to have this just about every day.

1 cup frozen blueberries

1/2 lemon, peeled

2 tbsp cilantro

2 tbsp parsley

1 green apple

1/2 avocado

Coconut Water (enough to cover the ingredients)

  1. Add everything to a blender and blend until combined.

Green Detox Juice

Detox is such a buzz word these days. People either think it’s too “woo-woo,” not actually important, or a fad word that people on a diet use. It is also assumed that detoxing means starving yourself. Sure there are some detoxes that are all water (which I would not recommend except under the strict supervision of a medical practitioner), all smoothies, or all juices. But there are also detoxes that include food, usually raw foods, but they are specific foods that are known to bind to and help the body purge built up toxins. The true point of a detox is not starvation. It is about eliminating a build up of toxic material in the body.

There are detoxes as short as a few days and others  as long as a month or sometimes more. Those all have their place in a healthy lifestyle, but there are things you can do daily to reduce your toxic load without having to go on a detox plan.

Clearing the toxic load out is important. Daily detox helps the body perform more efficiently, have high energy, sleep better, improve immune function, and ultimately try to avoid disease.

We live in a toxic world. We touch, breath in and consume harsh, toxic chemicals. A lot of which we can’t do anything about. But we can do something about what we eat and drink.

If the cells in our body are too busy dealing with an influx of toxic chemicals (and food-stuff) then they get too tired to perform their best, which in turn means you don’t feel at your best.

A simple way to clean up the junk! JUICE!

Reducing chronic inflammation and alkalizing your body is key in detoxing.

These ingredients are alkalizing, reduce inflammation and and packed with greens to detoxify. You can do a lot of good with one little drink. 🙂

2-3 ribs of celery

1 1/2 inch cucumber

2 kale leaves (I like lacinato kale)

1 small lemon (or lime), peeled

1 green apple

  1. Run all ingredients through a juicer.

Green Goodness

Think you can’t get you or your kids to eat (or drink!) enough greens? Think again! This smoothie is full of greens but just sweet enough so it won’t taste “green.”

This smoothie will introduce more alkaline foods to your system. Why is that important?

The quick science:

The pH scale runs from 0-14. Neutral pH is 7.0. The higher the pH (greater than 7) the more alkaline, while a pH lower than 7 is acidic. For good health, our bodies need to be slightly alkaline (with a pH of between 7.365 and 7.45).

The dangers of being too acidic include: mineral depletion, increased risk for heart attack and stroke, the skin gets dry and wrinkly quicker, causes fluctuations in blood sugar levels, increased digestive problems, weakened immune system, headaches, depression, and the list goes on.

A diet low in fruits and vegetables and high in animal proteins creates an environment that is too acidic.

An overly acidic condition weakens the body and puts our immune system at serious risk. According to Dr. William Lee Cowden, “Immune cells that are too acidic do not produce antibodies or cytokines (chemical messengers to regulate other immune cells), and they have impaired phagocytosis (the ability to engulf and destroy microbes). As a result, the affected individual becomes susceptible to viral, bacterial, fungal and other infectious microbes as well as cancer.”

I like this smoothie for my kids first thing in the morning because it floods their system with alkaline foods and lots of greens. Think about it, you go many hours overnight in a fasting state, not eating anything, likely for 8-10 hours. The first thing you should introduce your body to when breaking your fast (hence the name breakfast) every morning shouldn’t be something that can cause damage, like sugary foods or food high in animals fats and protein.  Let something incredibly nourishing hit your digestive tract first thing and it’ll you set you up for improved mood, reduced cravings, and high energy.

To make this, I juice the kiwi, apple, broccoli, cucumber, and spinach then add that juice to a blender with aloe, banana, and avocado. If you don’t have a juicer, you could just add everything right to the blender.

Juice:

1 kiwi

1 green apple

4-5 broccoli florets

1 inch cucumber

1 cup spinach

  1. Run everything through a juicer.

Blend:

Green juice (from above)

1 banana

1/2 avocado

4-5 TBSP pure aloe (I source my aloe straight from an aloe leaf. Most health food stores also carry aloe in bottles. Be sure to check labels and make cure there are not added ingredients if you get bottled aloe)

 

Natural Pain Killer Juice

As the name of this juice suggests, this is a great painkiller recipe.

There are 2 different kinds of inflammation, acute and chronic. We’ll talk about acute inflammation here. The kind you get after an injury or a tough workout.

Inflammation is a vital part of the body’s immune response. It is the body’s attempt to heal itself after an injury.  When you bang your finger with a hammer, for example, biochemical processes release proteins called cytokines as “emergency signals” that bring in your body’s immune cells, hormones and nutrients to fix the problem. For that to happen, your arteries dilate so you can have increased blood flow to the area and capillaries become more permeable so that white blood cells, hormones and nutrients can move into the spaces between cells. White blood cells rush into the area to deal with the injury and to help heal the body. Inflammation, and therefore pain,  occurs because of all of the extra fluid that accompanies the white blood cells.

But you don’t have to hit your finger with a hammer to cause damage. Even workout sessions tear and break down your muscles. This is damage to the muscle cells and can cause pain and inflammation.

To help heal an injury or overworked and tired muscles your body needs plenty of nutrients. The faster your body can repair, the faster you will be pain free.

Celery, pineapple, and ginger are nature’s gift to us. We can use nature, not pills, which can usually cause more damage rather than be helpful, to reduce inflammation and in turn reduce pain.

** Celery is a great source of antioxidants, enzymes, folate, potassium and Vitamins K, C, B6.  The antioxidants and polysaccarides in celery support your overall health which includes reducing oxidative stress which can lead to inflammation.

** Pineapple is high in vitamin C, which is another great fighter in the free-radical damage that leads to inflammation. Pineapple also contains bromelain. Bromelian works to fight inflammation by blocking the metabolites that cause swelling. Bromelian can also decrease swelling by activating a chemical in the bloodstream that breaks down fibrin (fibrin impedes blood flow).

** Ginger is one of the best pain relievers out there.The active ingredient in ginger is gingerol, which is in the same family as capsaicin. Gingerol works fast on the nerve endings to reduce inflammation and pain symptoms.

Here is a bonus tip for you….I enjoy this drink after dinner. Why? Because after a day of working out and being active all day I can get the nutrients in my body that will reduce inflammation so my body can get to the work of repairing while I am sleeping. Juices are the fast track for getting these nutrients into the bloodstream. Because the fiber is taken out when juicing, you don’t have to use energy digesting and breaking down the foods to extract the nutrients. They are already in liquid form and are ready to be absorbed by the blood stream right away.

Another reason I like this drink after dinner is because it reduces cravings! I don’t know about you, but there are some nights when I am searching for something sweet after a savory dinner. Once I drink this juice, the cravings are gone. No more late night snacking AND you reduce pain at the same time!

For 1 serving:

1 large rib of celery (or 2 small)

1/4 pineapple – including the core because the core has an even higher concentration of bromelain than the flesh

1 inch ginger root

  1. Run everything through your juice and enjoy chilled!