Blog, Juices, Smoothies

Should You Juice or Should You Smoothie?

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I often get the question from clients whether they should be juicing or smoothie-ing.

And my answer is BOTH.

They both have their benefits, and they both have their time and place. It’s kind of like your date outfit and your work outfit. You wouldn’t want to wear you killer black dress that shows a bit of what your mama gave you to your work meeting, now would you? Well, same thing goes for juices and smoothies.

When to juice:

Juicing is great 30 minutes to an hour BEFORE you eat. Yes, eating real food is kind of important, that is why (unless you are on a juice fast, but to be honest I’m not a fan of those) you shouldn’t rely on juice for all of your nutrients.

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Juicing allows your body to soak nutrients directly into your bloodstream, as all the fiber has been removed. But because the fiber has been removed, the glycemic load is super high, meaning the sugar is quickly absorbed by your body and raises your blood sugar levels. That is why you often get a high after drinking a glass of juice. Because of this, juice can be (in moderation) a great alternative to caffeine. That said, you don’t want to juice all day long because it will keep your blood sugar levels up which can throw your hormones out of whack. Which brings me to another point, and it’s really important so listen up:

When juicing, you should focus on the veggies. Save the fruits for the smoothie or for a snack.

However, it is okay to juice a few low glycemic fruits to sweeten the taste of your veggie juice. The golden rule is 1 part fruit to 3 parts vegetable. An example would be an apple with celery, kale, lemon, beet, and ginger root (click HERE for a list of low glycemic fruits).

As for veggies to juice, think rainbow foods. I recommend as many dark green leafy vegetables as possible. Beets, carrots, cucumbers, broccoli stems, ginger root, and celery are excellent as well. Buy your produce fresh and juice within three days. A great way to keep your leafy greens fresh is to rinse right before consuming. Another trick is to line your refrigerator’s crisper drawer with paper towels to absorb excess moisture, which will keep them fresh longer.

Click HERE to read all the benefits of juicing.

Juice Recipes:

Cleansing Cucumber

Energy Zinger

Bloated Blues Beet

When to get your smoothie on:

Smoothies are great for meals. Eat one for breakfast, lunch, or dinner and if made correctly they can give you everything you need. Because you are blending, all the fiber stays in tact to your fruit and vegetables, so you are still getting all that precious fiber.

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Mint-Chocolate Chip Smoothie

Many times I have clients telling me they have a breakfast smoothie in the morning, but it just doesn’t fill them up. I ask them what they put in their smoothie, and the answer usually is something like this:

Lots of fruit, more fruit, dairy- free milk, ice.

Ummmm yeah. I can see why that is not filling you up. Plus, holy sugar! I’m sure they’re buzzing after their brekkie, but then crashing super hard after an hour.

To make a smoothie a well-rounded meal it needs these 5 things:

  • A healthy fat- Think avocado, almond butter, coconut oil.
  • Fiber- chia seeds, ground flax seeds, or a fiber powder.
  • Protein- I’m a fan of Vega Sport Vanilla, but there are tons on the market. Just make sure they are not full of franken- ingredients, soy and sugar.
  • Dairy free milk, water, or coconut water for the base
  • Greens!

*Bonus if you put something fermented in there like kefir or yogurt!

Smoothie Recipes:

Mint Chocolate Chip Smoothie

Strawberry Banana Smoothie

Peanut Butter and Jelly Smoothie

Pumpkin Pie Smoothie

Matcha Smoothie

Okay guys, now that you know what’s up in regards to smoothies and juices, start juicing and blending to your heart’s content! And remember, go green!

Xxxxxx

Health Coach Jenna

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Blog, Smoothies

High Performance Blueberry Smoothie

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I like to break my fasts with a meal loaded with healthy fats. One of my go to smoothies is this High Performance Blueberry Smoothie. It’s creamy and delicious, and has lots of protein and healthy fats to keep my body and brain fueled for hours, and my hormones balanced. Hello high performance ⚡️!

  • 1 cup frozen blueberries
  • 1/4 cup coconut yogurt or kefir (no sugar added)
  • 1 cup dairy free milk
  • Handful of leafy greens
  • 1/4-1/2 avocado
  • 1 scoop vanilla protein powder (I use Vega Sport)
  • 1 tbs chia seeds
  • 1 tbs ground flax seeds
  • 1 tbs almond butter
  • Dash of cinnamon

Blend and top with blueberries and Lily’s sugar-free chocolate chips 😋

Enjoy!

Health Coach Jenna

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Blog, Recipes, Smoothies

Mint Chocolate Chip Smoothie

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My favorite ice cream flavor growing up was Mint Chocolate Chip. These days, I’m not a dairy eater, but you can bet your bottom dollar that I still enjoy mint chocolate chip treats!

This morning I had dessert for brekkie (as usual) with this vegan Mint Chocolate Chip smoothie. Who knew having dessert for breakfast could give you 24 servings of organic veggies and fruits, plus probiotics? Thanks to Paradise’s Orac Energy Green powder, with one scoop I’m covered.

So don’t believe those lies that you have to eat your veggies before you can have your pudding. You can have it all at the same time, and not even taste the green. This Mint Chocolate Chip smoothie is so good, even my husband asked for one. When I told him I put what he calls “green powder” in it, he didn’t believe me.

Find out how to make this smoothie below, and to order your Energy Green powder, use the code QCW626 to get $5 off.

Mint Chocolate Chip Smoothie Recipe:

  • 1 cup dairy free milk (I use Koh coconut)
  • 1/2 cup full fat coconut milk
  • 1tbs chia seeds
  • 1 scoop Orac Energy Greens
  • 1 scoop Vanilla protein powder ( I use Vega)
  • pinch of cinnamon
  • handful of ice cubes
  • 1/4 tsp of peppermint oil
  • 1 tbs. raw cacao
  • Blend and top with dark chocolate if desired.

Enjoy!

Health Coach Jenna

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Recipes, Smoothies

Egg Nog Smoothie (Vegan)

Processed with VSCO with c1 presetThanksgiving is over, so it’s officially time to bring out all things Christmas! This is my favorite time of the year ( I’m not really that bothered about Thanksgiving to be honest- blasphemous I know!!) So in honor of today, I’ve made a vegan Egg Nog Smoothie.

Let the holidays begin, and the Christmas music be loud. 🎼 🎼🎼

Recipe 

  • 1 cup unsweetened nut milk
  • 1/2 cup full fat coconut milk or coconut kefir
  • 1 frozen banana
  • 1 tbs chia seeds
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1/4 tsp all spice
  • 1 scoop of your favorite non-GMO plant-based protein powder (I use Vega Sport Vanilla)
  • a few cubes of ice.

Blend and enjoy Christmas for brekkie!!!

xxxxx

Health Coach Jenna

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Recipes, Smoothies, Uncategorized

Pumpkin Pie Smoothie

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Who said you can’t have dessert for brekkie? This Pumpkin Pie Smoothie is proof you can have your pie and eat it too. It’s packed with protein and healthy fats, and will keep you satisfied until lunch.

Recipe:

  • 5 frozen pumpkin cubes ( I take leftover pumpkin purée and put in ice cube trays to use for smoothie)
  • 1 frozen banana
  • 1 tbs pumpkin pie spice
  • 1/4 tsp cinnamon
  • 1 tablespoon chia seeds
  • 1/2 cup full fat coconut milk
  • 1 cup unsweetened nut milk
  • 1 tsp maca powder (opt)
  • 1 scoop of your favorite Non-GMO plant-based protein powder.

Put in blender and enjoy.

Happy Thanksgiving!

Health Coach Jenna

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Blog, Recipes, Smoothies

Peanut Butter & Jelly Smoothie

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Peanut butter and jelly is one of the most delicious combinations. It reminds me of being a kid and eating the homemade packed lunches my mom used to make. These days I do not eat bread, so my days of peanut butter and jelly sammiches are of the past.

But that doesn’t mean the party is over! Oh no. If anything, they just got even better.

This smoothie is perfect for breakfast, as it’s loaded with protein, vitamins, and nutrients to start your day off right. It has plenty of healthy fats so it will provide you with plenty of brain fuel, keep your metabolism going, as well and keep your hunger at bay until lunch.

It’s a great post workout smoothie as well!

Peanut Butter & Jelly Smoothie:

Ingredients:

  • 2 cups non-dairy milk ( I use Koh coconut milk as it seriously has the best consistency and taste out of any non-dairy milk I’ve ever tried)
  • a few ice cubes. If you have Candida skip this.
  • 1/2 frozen banana
  • 1 cup frozen blueberries (organic if possible- these are on the dirty dozen list)
  • 1/2 tsp cinnamon (stabilizes your blood sugar levels which prevents weight gain)
  • 2 cups greens (spinach, kale, etc. Think dark green y’all.)
  • 1 tbs chia seeds
  • 2 tablespoons natural peanut butter

*Optional- 1 scoop of organic plant-based protein powder ( I use Vega). I like to add this for extra protein, but if you don’t have any yet, no worries-add an extra tablespoon of chia seeds instead!

Blend and enjoy!

xxxx

Health Coach Jenna

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Blog, Recipes, Smoothies

Strawberry Banana Protein Shake

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Hey all! It’s that time of year again. No, no not Shark Week..But something even better- Berry Season!!

Strawberries are my favorite, but they are one of the fruits I ONLY buy organic, as 98% of strawberries have pesticide residues. Did you know that California growers apply 300 pounds of pesticides to each acre of conventional strawberries? Yuck!

I encourage you to find check out this year’s clean fifteen list to find out which produce you can save the extra bucks on and buy conventional. But sadly, strawberries is not on there.

In celebration of berry season, I’m featuring this berrylicious smoothie recipe created by my friend (and smoothie goddess) Andi Smith from Andi Smith Wellness.

I hope you enjoy!

 

Guest Recipe By Andi Smith:

Smoothies are a great way to incorporate your fruits and vegetables each day and to get a little creative in the kitchen!

strawberriesI had a few cups of strawberries left from the farmers market and I decided to whip up a new smoothie creation for your drinking pleasure. Strawberries are actually a really fragile fruit that can perish easily, so be sure to eat them up within a day or two of purchase. They pack quite a bit of health benefits into each red delicious heart shaped berry. Strawberries may help regulate blood sugar in some people, they have anti-inflammatory properties, and are full of vitamin C. So eat these red berries to your hearts content this season and don’t be afraid to get creative in the kitchen. The most important ingredient is to have fun!

Recipe: 

  • 1-2 cups strawberries (even the green tops, they’re edible!)
  • 1 banana
  • 1 teaspoon cinnamon
  • 1 scoop protein powder (optional)
  • 1 -2 tablespoons hemp seeds
  • 1 tablespoon almond butter
  • 1/2 tablespoon bee pollen (great for vitamin B aka energy!)
  • 2 teaspoons flax seed oil
  • 3 cups almond milk
  • handful of ice (optional)

Directions: Blend all ingredients together and enjoy!

Reference:

Health Benefits of Strawberries

About Andi Smith

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Andi Smith is a certified recreational therapist, wellness coach, certified culinary nutrition expert, and food photographer. She loves spending time in the kitchen creating new recipes, helping people meet their health goals, and spending time outdoors with her dog, Lucy. She educates people on how to implement realistic habits into their daily lives to increase their energy and overall health. Follow her onTwitter or check out her website at AndiSmithWellness.com.
Blog, Recipes, Smoothies, Uncategorized

Matcha Gotcha

Hey folks! My friend and fellow health coach, Andi Smith, has created this delicious smoothie recipe, and oh does it looks divine!

Enjoy 🙂

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Guest Post by Andi Smith Wellness:

Matcha is a powdered green tea with a smooth, frothy texture. It’s perfect as a warm drink on its own or a delicious ingredient in smoothies. What makes matcha stand out amongst other green teas is that the whole leaf is consumed, maximizing the amount of vital nutrients, vitamins, and antioxidants. A few of the amazing health benefits include lowering blood pressure, balancing blood sugar, boosting your immune system.

My Matcha Gotcha is the perfect thing for increasing your immunity in order to protect against colds this season.

 Recipe: (serves 1)

  • 3 cups almond milk
  • 1 banana
  • 3-5 leaves of romaine
  • 1 tablespoon flaxseed oil
  • 1 teaspoon spirulina
  • 1 scoop protein powder of choice (pea protein and/or fermented protein)
  • 1-2 teaspoon matcha
  • 1-2 teaspoon cinnamon
  • handful of ice
  • top with goji berries

Directions:

Blend everything together, except goji berries, until smooth. Top with goji berries and enjoy!

About Andi Smith

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Andi Smith is a certified recreational therapist, wellness coach, certified culinary nutrition expert, and food photographer. She loves spending time in the kitchen creating new recipes, helping people meet their health goals, and spending time outdoors with her dog, Lucy. She educates people on how to implement realistic habits into their daily lives to increase their energy and overall health. Follow her on Twitter or check out her website at AndiSmithWellness.com.

 

Blog, Recipes, Smoothies, Weight Loss

The Kiwi Kick!

TheKiwiKickGreen smoothies don’t have to be boring or taste like a garden! The Kiwi Kick is packed full of nutrients, vitamins, greens, and healthy fats that will provide your mind and body with a steady stream of energy throughout the morning, and keep you satisfied until lunch. Even better, the ginger, cayenne pepper, chia seeds, and greens work to eliminate toxins from the body.

Yes, please!

The Kiwi Kick:

Ingredients:

  • 1 frozen kiwi
  • 1/2 frozen banana
  • handful of ice cubes
  • 1 inch of ginger
  • 2 cups spinach or kale
  • 4 half pieces of walnuts
  • 1 tablespoon chia seeds
  • 1 cup non-dairy milk
  • 2 tablespoons coconut oil
  • 1/2 cup full fat coconut milk
  • Sprinkle of cinnamon
  • Dash of cayenne pepper

For an Optional Power Boost Add:

  • 1 scoop plant based protein powder (Non-GMO please!)
  • 1 teaspoon of chlorella powder which alkalizes the body, resulting in more oxygen giving you better skin, easier weight loss, and more energy.

Directions:

Put all of the ingredients into a blender, pour into your favorite smoothie glass, and enjoy.

Cheers!

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