Tag Archive for smoothies

Dandelion, Beet Greens, & Honey Comb; Plus, Is Your Butt Really Your Biggest Problem?

pestoWoop Woop!  I’ve been MIA from my blog, but I’m back, and I have a new Mantra! Instead of just “Food is Medicine or Food is Poison”, I’ve expanded that to:  “Moving Is Medicine, and Not Moving is Poison”, and “Good Thoughts are Medicine, and Bad Thoughts are Poison”.

The science behind each of those phrases is rock solid.  Today, though, we’re just talking about food.

Look at my title, does it sound silly? It’s not. I’m amazed at how many people obsess over their weight/thighs/butt/stomach, when their health/ energy/ mood is dangerously poor; when they’re constantly sick, or sore; when they struggle to get out of bed in the morning.

Feeling good, feeling positive and stable and healthy, that’s the result of our daily lifestyle choices.  Aging… jobs… difficult people.. those are excuses.  Change your thoughts if you’ve been using them to justify your bad habits or poor health.

First thought to change: that food is about calories, and if I could just keep my calories low enough, I’d lose weight, feel great, and be happy.

Load. Of. Crap. Thinking.

Calories-Smalories.  Food is medicine, or food is poison, and American’s eat a lot of poison.  We feed it to our children thinking it can’t hurt them, but it does.

Following is a Recipe Index for Kitchen Sink Smoothies, which is pure Medicine Food.

Americans need more Medicine Food, and here’s why:

The American Institute for Cancer Research predicts a 55% rise in cancer by 2055. The CDC predicts that every single chronic disease will continue to increase through 2030 ( that’s as far out as they predict.).  Depression has been rising since the 1980s and will continue to rise.

It’s not for lack of medications, because we take more medications THAN ANY COUNTRY IN THE WORLD.

Hmmm.  If medications make you healthy – which is the total reason for their existence – than why would all of our markers for health be decreasing instead of increasing?

The problem is NONE of us are “low in medicine“;….  we’re low in nutrients – which literally make every single part of our body.  ( We also don’t move enough or control our thought life in the right direction. More later.)

Enter the “Kitchen Sink Smoothies”, so called because I throw in everything except the Kitchen Sink.  These are Real Whole Food Bonanzas!

Most people begin their Smoothie path with Starter Smoothies, and they’re great!  It’s like walking before you run.

Here’s an example of a Starter Smoothie Recipe:

Good Protein Powder (very few ingredients, NO artificial flavors or sweeteners, maybe even organic or grass fed whey – there’s plenty of good ones on the market.)

Berries & Banana

Spinach

Mix it all in a blender with a few ice cubes and go.  Easy Peasy.  Perfect for Busy Moms who also have to make breakfast for a pack of kids.

Unfortunately, it’s not going to keep you full very long, or at least this never kept me full very long.  There’s no fat, and it’s too easily digested.

Pros:  there’s some good nutrients, and it’s fast and easy

Cons:  there’s limited nutrients, especially because we all tend to get in to food ruts, and eat the same foods over and over.

Kitchen Sink Smoothies are a great way to broaden your range of nutrients, and (honestly) use Medicine Food to fight:  weight gain, Heart Disease, CANCER, depression, diabetes, auto-immune, bacterial/viral infections, aging skin, etc etc etc.

I’m going to give you a list of Greens, Fats, Herbs & Spices, and “Fun Add Ins”, and you should try to use at least one from each column to build your smoothie.

This list is by no means “complete”; these are a few options in a sea of more options.

Make accumulating these ingredients a gradual process; in other words, don’t buy all these this week.  Accumulate them over time, and get in the habit of rotating the ingredients.

Mantra:  My body needs a broad assortment of nutrients.

20160221_163012 (1)Greens (other than spinach):  Beet Greens;  Kale;  Chard;  Bok Choy;  Cabbage;  Dandelion Greens; Sprouts ( aka – sunflower sprouts, beet sprouts, kale sprouts, etc.)

20160221_164352TIP:  Wash (if they’re not already), baggie asap, and then freeze.  Greens become like glass in the freezer:  very easy to crush and dispense into your blender.  And this way they don’t decompose before you use them.

Fats: Coconut Oil; Flax Seed Oil ONLY IF YOU’RE NOT ESTROGEN DOMINANT; all Nuts, and all Seeds; Avocado Oil, Macadamia Nut Oil, Coconut Flakes, Avocado, Eggs/Raw ONLY IF YOU GET THEM FROM A FARMER/NOT A STORE, AND HAVE A GOOD IMMUNE SYSTEM, Real Cream; Real Yogurt; Real Keifer;  ( Check out Rich Food Poor Food by the Caltons if you have no idea what I mean by “real”).

TIP:  Don’t be afraid of using Fats.  Fats make us:  our hormones, our brain, our organs, our tissues, the membrane of every single cell in our body is made from fats.  Fats also assist many nutrients into the cells to be used.

Herbs & Spices:  Ginger ( real/powdered ); Cloves; Turmeric; Nutmeg; 0401162017Cinnamon; Salt; Parsley, Cilantro; Lemon Balm.

Tip:  Herbs & Spices are SERIOUS Medicine Food.  Check out www.greenmedinfo.com and and match your body/health/conditions with different herbs.  It’s a database of Pub Med Research articles.

More:  Cherries; Cranberries; Mixed Berries; Black Berries; Blueberries; Raspberries; Oranges; Carrots; Beets.

Tip: Don’t get stuck in a rut with your berries, their nutrient content is very different, and we need them all.

What else do I throw in?   Maca Root powder; Baking Soda, Greens Powders; L-Glutamine; Magnesium; Rose Hips; Collagen, and any leftover herbs from teas I made the day before.

You can really start your day off with a bang!  Here’s my last tip, and actually, I got this from my daughter Macy over Easter Break: add more water, and make enough to have a breakfast smoothie and a lunch smoothie.

Whew.  That was a lot. I hope you see how creative you can get with your smoothie.  A breakfast of bagels, cereal, or toast is fast, and easy, and….. Poison.

Take the steps, make the plan, do the shopping and the chopping and the prepping, to eat Medicine Food all day, every day.  What are some ingredients not on these lists that you use in your smoothies?

What I Eat

debbie (22)I get asked – often – what I eat; I have a What I Eat Page, but I guess it’s not enough!  Here’s what I’ve eaten this week:

Smoothies every morning, since Monday.  You could call my smoothies, “Kitchen Sink Smoothies”, because I throw just about everything and anything in there.  My goal:  to get as many nutrients as possible.  I want the immune protection, the gut healing, the energy, the good skin, the satiety, muscle tissue repair, etc,  and I know all that comes from Food.  My gut breaks food down to it’s barest nutrients, which my body uses to remake every single cell.  Did you know that the average cell turnover in your body is 50 times????  Every cell in your body will die and reproduce a “daughter” cell an average of 50 times!  That’s a LOT of opportunity to improve your health, isn’t it.

I make sure to use a variety of vegetables, fruits, spices, and supplements in my smoothies everyday.  I also alternate my bases back and forth between Kombucha (fermented tea), Keifer, or Plain Old Soured Raw Milk or Raw Cream ( how do you think they made that stuff in the olden days before isolating fermenting bacteria?), and every now and then, plain water.  I want that good bacteria though and 90% of the time, that’s what I use as a base.  Fermented foods/beverages have TRILLIONSnancys yogurt more beneficial bacteria than pills.  They’re easy to make or easy to buy – sugary yogurts don’t count.   They’re not cultured very long, they have too many additives, and too much sugar.  It’s also almost impossible to find Full Fat – which is the ONLY dairy product you should consume.  Honestly.

I’m NOT a recipe girl.  I’m a: throw everything in the blender or the pot and see how it comes out girl.  (This doesn’t apply to baking, just cooking or smoothies.  Baking requires precision.)  If I like it, it goes in, if I don’t like it but I know it’s good for me, it goes in.  I’ve trained myself to not just eat palate pleasing foods.   Amazingly, my palate has adjusted to several of those foods and I’ve now come to LOVE :  liver, onions, garlic, balsamic vinegar, apple cider vinegar, avocados, really sour keifer, yogurt, and milk(you can ONLY do that with RAW),  brussels, blue cheese, and many other foods I didn’t grow up on.  It really doesn’t take long to “develop” a taste for something, it just takes effort and practice.

Here’s some common smoothie ingredients for me, I pick a few or several of these at a time:  kombucha/keifer/sour milk or cream (RAW ONLY !- pasteurized milk rots and would make you sick), a couple times a week protein powder, raw eggs, collagen, molassas, blueberries, cranberries, bananas, blackberries, strawberries, peaches/pears in season, avocados, coconut butter, coconut oil, coconut flakes, cocoa nibs, cocoa powder, stevia if using cocoa powder, frozen spinach, frozen kale, powdered greens, cinnamon, nutmeg, cloves, ginger (powdered and whole form), and fish oil.    I rotate ingredients every day and mentally keep track of what I use.

nuts and seedsI ALWAYS have a smallish lunch:  leftover meat or fish, a fruit or vegetable; sometimes nuts and seeds; sometimes a coconut-chocolate mix, or a store bought dark chocolate piece.

Dinner’s usually on the big side for me:  meat and vegetables, sometimes cheese. I’m simple with dinner though:  baked chicken breast (bone in, skin on), baked fish, sausage (we make our own, half venison, half pork, almost 200 pounds every December!), burgers or meatballs(no buns!),  slow cooked/pulled roasts:   ANY/ALL vegetables (corn, potatoes, peas ,broccoli, brussels, squashes, eggplant, greens, – I don’t care if they’re starchy or not), and I LOVE “mixes”.  I use a lot of sea salt, pepper, and herbs/spices.  Two nights ago my dinner was brussels, roasted tomatoes, onions, and sausage in broth, with a big side of sweet potato cut up, coated in butter, and roasted.  Last night my dinner was a left over spaghetti squash with left over homemade roasted vegetable soup, and two paleo cookies my youngest made last weekend and I’d thrown in the freezer.  Sometimes I make paleo biscuits or muffins (they’re great to freeze and pull out for breakfast – which is my youngest daughter’s favorite thing).

Does this help?  Breakfast doesn’t have to be cereal and toast, lunch doesn’t have to be sandwiches, and dinner doesn’t have to be pasta/pizza/chicken nuggets.   It doesn’t have to be what I eat either!    Leftovers, eggs, sausage, bacon, soup, vegetables, nuts and seeds, they can all be breakfast and lunch foods.  If you’re really struggling with what to eat, try to focus on Real Whole Foods with fat and protein that keeps you full for hours.   Frozen waffles, bagels, english muffins,… they’re just drilled into your head fromthinking outside box years of commercials and advertising.  Change the way you think about food from a calorie/fat perspective to a nutrient perspective.  What are the foods you put into your mouth going to do for your cells?  your organs?  your brain? Or your kids cells, organs, and brain?

Real change, about anything, begins in the mind.  Make a plan.  Stick to the plan.  You can do this