Thursday, May 30, 2013

Fruity Green Smoothie

It aint easy being green! 
When most people see a green smoothie they assume it must taste horrible. Nothing could be farther from the truth when these wonderful ingredients are mixed together.
This combination tastes amazing and is loaded with vitamin C, fiber and antioxidants. 
Keep you immune system healthy and happy with this
Fruity Green Smoothie.
Blend together the following ingredients and enjoy;
  • 5 ice cubes
  • 1 kiwi
  • 1 pear
  • 1 green apple
  • 1 banana
  • 1/2 cup vanilla almond milk
  • 1/2 cup cold water
  • 2 handfuls of spinach and/or kale leaves
  • 2 tablespoons liquefied coconut oil
  • 2 tablespoons chia seeds

Makes two nutritious and delicious green smoothies so share with a friend or cut the ingredient amounts in half and keep it all to yourself.

Tuesday, May 28, 2013

Cherry Pucker Smoothie

The tart cherry juice in this smoothie has a tremendous amount of antioxidants that have been proven to reduce pain, lower cholesterol, reduce inflammation and improve heart health. This combination of ingredients will also give you a boost of protein, omega-3's and it contains fat burning fats.
If all the health benefits weren't enough, the unique and refreshing taste of the Cherry Pucker Smoothie is reason enough to have one everyday!

Simply combine the following ingredients in a standard blender and enjoy.
  • 5 ice cubes
  • 1 cup tart cherry juice
  • 1/2 cup vanilla almond milk
  • 1 medium banana
  • 1/4 teaspoon pure vanilla extract
  • 1 tablespoon chia seeds
  • 1 tablespoon liquefied coconut oil
  • agave nectar to taste *optional

Makes two glasses of healthy deliciousness!

Sunday, May 26, 2013

Chocolate Peanut Butter Cup Smoothie

The Chocolate Peanut Butter Cup Smoothie is the perfect solution to even the biggest chocolate craving! 
The high amount of protein makes this a great choice for feeding your muscles after a work out. This smoothie is also a great solution for breakfast because it will jump start your metabolism and help you focus all day.
The pure cocoa included will provide an enormous amount of antioxidants and flavonoids to help your body, as well as a natural mood booster to help your sunny disposition.
The next time you begin to feel guilty for feeding that chocolate craving, make one of these and know that you are doing your body a huge favor!

Simply combine all ingredients in a standard blender and mix until creamy.
  • 5 ice cubes
  • 2 tablespoons peanut butter
  • 1 tablespoon unsweetened cocoa powder
  • 1 scoop vanilla protein powder
  • 2/3 cup unsweetened vanilla almond milk

If you are in the mood to switch it up a little, substitute almond butter or hazelnut butter for the peanut butter. It's your smoothie, make it your way!

Saturday, May 25, 2013

Tropical Dream Smoothie

The Tropical Dream Smoothie is not only extremely refreshing and delicious, it's really good for you too!
This smoothie is loaded with protein, antioxidants, omega 3, and vitamin C.
Your body, skin and taste buds will thank you for indulging in this tropical dream.

1 cup mango
1 kiwi
1 banana (frozen bananas work best)
1/4 cup almond milk
1/4 cup cold water
1 tablespoon chia seeds
1 tablespoon liquefied coconut oil

Add the first 6 ingredients into a blender and mix until thoroughly combined.
While blending on a low setting, slowly pour the coconut oil into the mixture and continue to blend for 30 seconds or until it's completely incorporated.

Thursday, May 23, 2013

Peanut Butter Banana Surprise Smoothie

There are many green smoothie recipes. If your first thought is that they must taste like grass or something else pulled straight from the flower bed, let me tell you, this isn't THAT smoothie.
The peanut butter banana surprise smoothie is green and it is good for you but it is totally delicious! It is a great way to fuel up on some protein your body can use to function at it's highest capacity while sneaking in some important greens.
The spinach adds the color but doesn't alter the taste.
(That's the surprise part)
Give it a try and tell me what you think! Would you add or change anything?

In a standard blender, combine;
  • 4-5 ice cubes
  • 2 tablespoons peanut butter
  • 1 small or medium banana
  • 1 handful of spinach
  • 1 tablespoon liquefied coconut oil
  • 1/2 cup almond milk
Blend until all of the ingredients are thoroughly mixed and enjoy the smooth peanut butter goodness!

Tuesday, May 21, 2013

Coffee Breakfast Smoothie

Coffee Breakfast Smoothies with Dark Chocolate Syrup and Creamer
I made this smoothie every morning when my grown daughter had all of her wisdom teeth pulled at once. Her face blew up like a blow fish and stayed like that for 5 days! Ouch! Getting nutrients and her morning coffee was the goal and I believe we achieved it, deliciously.
The almond milk and protein powder give it a protein punch while the oatmeal covers the whole grains.
The coffee and flavored creamer we just added to keep the grouchies at bay.
This turned out to be a filling breakfast that we still make quite often, especially during the summer months when we seem to be always on the go first thing in the morning. Sometimes iced coffee just sounds much more appealing than hot.
The original recipe called for regular ice cubes and cold coffee but the flavor was a little watered down so we switched it up by making the coffee ice cubes. This is much quicker and tastier.

Coffee Ice Cubes, Almond Milk and Oatmeal
The following ingredients will make two delicious smoothies! Simply cut the amounts in half if you are going solo.
2 cups vanilla almond milk
1/2 cup oatmeal
10 coffee ice cubes
1 scoop protein powder
6 tablespoons creamer (optional)
1 squirt of  dark chocolate syrup if you're in the mood for it.

Combine the almond milk and oatmeal in blender and let it sit for 10-15 minutes.
Add the coffee cubes and protein powder and blend on a low speed until thoroughly mixed.
Add creamer and/or syrup to taste.

Sunday, May 19, 2013

Stay Healthy Smoothie

The Stay Healthy Smoothie is definitely my go-to smoothie. I drink it everyday in the afternoon so I am sure to get my daily dose fruits and veggies. Of course I still seek creative ways to fit them into my other meals as well, the smoothie just takes some of the pressure off.
Besides, it is delicious!

Place the following ingredients in a blender:
  • 2 cups frozen mixed berries
  • 1 medium banana
  • 1/2 cup almond milk
  • 1 cup cold water

Turn the blender on a low setting until all ingredients are mixed.
While the blender is running, carefully remove the top of the lid and slowly add,
  • 1 tablespoon chia seeds
  • 2 tablespoons liquefied coconut oil

Turn the blender off and add,
  • 2 handfuls of spinach or kale (or a mix of both)
  • Add more water if needed to achieve desired consistency

Return the blender to the low setting for about 30 seconds or until the greens are mixed in.
Increase the blender setting to high and allow it to blend all your ingredients until thoroughly liquefied and your ideal smoothie consistency.

This smoothie is delicious for your taste buds and a huge nutritional boost for your body!
Enjoy and Stay Healthy 

Monday, May 13, 2013

Drugs, Alcohol and Our Kids

It is impossible to have a happy and peaceful home when you get invaded by toxic chemicals. If you have children who are 11 years old or older, there is a very real threat to their safety and that of your whole family.
The toxic chemicals I am talking about are drugs and alcohol. Every student who attends middle school and high school is exposed to numerous drugs on a regular basis.
Does that mean that all kids will try drugs? Definitely not!
It's just really important for parents to be aware of what their kids are dealing with while they are at school and in social situations. As parents, our best defense is a good offence. When we educate ourselves and our kids about the kinds of drugs out there and what they can do to their bodies and futures, the chances of them experimenting reduce dramatically. If our kids only get their drug information from their peers or a dealer, the message will be completely distorted.
When we discuss drugs and alcohol with our kids early and often, we can be the loudest voice in their head and a greater influence.
I completely understand that no parent wants to believe that their child would consider experimenting with drugs but avoiding this issue is not only foolish but potentially dangerous. We teach our kids to look both ways before crossing the street and we teach them not to touch the stove when it's hot. It only makes sense that we warn them of the other dangers as well.
Drugs and alcohol don't discriminate. Addiction and destruction can happen in any family regardless of race, gender or social status.
Some of the most common drugs to be aware of are;
  • Alcohol
  • Marijuana
  • Spice
  • Ecstasy
  • Cocaine
  • OxyContin, Oxycodone
  • Vicodin
  • Percocet
  • Heroin
  • Adderall
  • Methadone
  • Methamphetamine
To see a more detailed description of the signs of usage of these drugs and their effects click here:
Drugs Parents Should Be Aware Of
Ignoring the power that drugs have will not keep them away from your kids or out of your family. The only way to reduce their power is to expose them. Learn everything you can and discuss it openly and often with your kids.
Knowledge really is Power.

Wednesday, May 8, 2013

Meditation and Puberty?

The youngest members of our family are my two amazing boys who are 11 and 12 years old. For all those parents out there, you know that means they are entering that stage in life that is filled with emotions, challenges, frustrations, excitement and some misplaced aggression.
I remember what a rollercoaster my teen years were and it wasn't so long ago that our older girls went through it as well. Lately, I have been seeing some budding mood swings and lack of emotional self control from my sweet little guys (who aren't so little anymore) and I want to help them navigate this crazy time, for their sake and for the rest of the family.
I have been reading a lot about the many benefits of mediation recently and everything I've learned seems like exactly what every adolescent needs! There is no doubt that self empowerment, peace and control are beneficial to everyone at every age! It just seems to me that those skills would be particularly helpful for teens that are struggling to understand all of the changes that are going on around and within them.
I asked the boys if they would be willing to give meditation a try for 30 days. My younger son asked if it would help him hit home runs and throw more strikes in baseball and my older son asked if it would help him not get so upset when he competes. I explained that meditation wouldn't take the place of hard work and practice but that it will help them with self control, focus and their inner power. They both agreed pretty quickly and they are now on day #3. I can't explain how proud I am of their open minds and willingness to help themselves reach their goals!
I am curious and excited to see how they feel about the process after the 30 days are up.
Of course I have committed to the 30 day meditation routine as well. I certainly need to practice what I preach and I could use some personal calmness and peace also.
Who couldn't? :)

Sunday, May 5, 2013

Breakfast Foods That Help You Look and Feel Great

Egg Sandwich
The sun is coming and all of our heavy, concealing clothing is going! Starting the day with a metabolism boosting breakfast will not only give your attitude a kick start, it will help you fit into those cute summer clothes as well.
Is it really possible that changing one meal can have a positive effect on your whole day? Yes it is!
Eating protein, nutrients and complex carbohydrates for breakfast will make your metabolism burn faster, support a positive mood, energize you and help you focus.

If it seems too simple to be true, give it a try for a week! What you have to lose? (besides a few pounds and a negative outlook on mornings)

There are many possible food combinations that will give you the boost you are looking for!
A few suggestions to get you started are:
Oatmeal with Chia Seeds and Berries
  • breakfast smoothies
  • egg sandwich made with a whole grain English Muffin and coconut oil
  • protein cookie with Greek Yogurt
  • breakfast wrap
  • add Chia Seeds to oatmeal, eggs, smoothies or anything you can think of

For more breakfast ideas and a list of metabolism boosting foods, check this out;
Breakfast Foods That Boost Your Metabolism

Thursday, May 2, 2013

Boundaries and Rules When Arguing With Your Spouse

I've always heard that it is healthy for couples to fight but I never really believed it. When I was younger, it seemed to me that people just said that so they could say mean things and yell at each other. Now that I am older and have experienced my fair share of failed relationships, I have learned to appreciate the necessary role that arguing has in any personal relationship. I still firmly believe that shouting loud hurtful things is the opposite of what's healthy in any relationship. Having said that, I also realize that holding in personal needs, frustrations and desires causes emotional roadblocks and will break down even the best relationships.
There is a compromise. 
When rules and boundaries are agreed on between two people in a relationship, disagreements and arguments can lead to a better understanding of the other person and what they need. A well communicated dispute can also lead to increased self confidence, internal peace and a deeper connection between two people.
A few important boundaries to follow when having an argument are:
  • Staying on topic
  • No name calling or character assassinations
  • Take turns talking
  • Say what you mean
  • Refrain from ultimatums
  • No emotional blackmail
  • Be honest without being cruel
When people share their lives and personal space with another person there are bound to be differences in ideas, opinions and expectations. When general rules are followed, arguments can bring a better understanding and respect for each others positions. When fights include loud and vicious verbal attacks the only result is hurt feelings and emotional resentment.

For a more detailed explanation of these boundaries click here:
Relationship Rules For Arguing