The Art of a Green Smoothie

The Art of a Green Smoothie

Green smoothies are everywhere these days. Health nuts love them, moms hide vegetables in them and folks who hate salad have found their way. Even my roommate who 'hates' vegetables now makes them daily. He just calls them his morning milkshake.

Nutritionally speaking, it's unwise to assume a store bought smoothie is up to par with your home made version. The most popular ones out there (yes, even the green colored ones) pack a serious punch of sugar, often more than a can of Coke. What makes a green smoothie nutritious is up to you- so here are some tips below to help you create your ultimate smoothie.

10 Tips to Create the Ultimate Green Smoothie

1. Use whole fruits (not fruit juice or puree) to add that sweet punch. Fruit juice and puree may still retain vitamins and minerals, but they are extremely high in sugar.
2. I'm a firm believer you can add vegetables to all smoothies. Just know this - the higher proportion of veggies to fruit = lower sugar smoothie. Great for the waistline.
3. Best veggie options? Leafy greens. Kale, swiss chard, spinach, etc...they're all jam packed with vitamins and minerals that will serve you in more ways than I can list here and have tons of fiber which will keep things 'moving.' We should be eating them daily, ideally multiple times per day.
4. Some veggies add their own natural sugars and add fantastic flavors: cooked beets, raw carrots, roasted sweet potato.
5. Follow this genius move so you can still make your smoothie when you're low on fresh greens.
6. When using fresh greens - pop in the blender along with your liquid (water, coconut water, nut milk, raw milk, plain yogurt, etc.) before everything else to really pulverize all bits and pieces.
7. Do yourself a favor and prep. Clean the veggies and store in plastic bags in the fridge at the beginning of the week. This makes the process a breeze.
8. Get creative with flavors and ingredients. I love mint & practically everything.  Cocoa & beets. Basil & berries. Ginger & sweet potato...just envision in your head what tastes delicious baked, and then experiment with your smoothie.
9. Finally, add some nutrition power-houses which add serious bang for their buck. Think flax seed, chia seed (3 times more calcium than milk!), coconut oil, goji berries, raw seeds & nuts (and seed/nut butters!), raw cocoa and spices. Add a good quality protein powder and make this a meal that will keep you energized and happy for hours.

-Megan

5 Tips for Better Digestion

5 Tips for Better Digestion

People seem to like lists. They like short lists. Maybe you do some of these or none of these, but this is a good place to start if your digestion is off and you've had it. Alright, let's get cracking:

1. Chew. 

Simple right? Apparently not. Sometimes when we sit down to a meal we act like we've just entered the Tour de France. Relax. It's not going anywhere. Why do we this? Maybe because we've gone too long without food...but that's another post entirely. So why does chewing matter? Because digestion begins in the mouth - actually it begins in the brain when you look at the food. Just looking at that Thai curry bowl (you're welcome) makes your brain produce enzymes to prep what's about to come in. The point is to start breaking down food before it hits the stomach. Too many big pieces of food in the stomach = more work for your belly and poor breakdown which leads to gas, bloating, heartburn, belching...and worst of all, can lead to food sensitivities and allergies. So slow your roll. Okay I promise #2 will be shorter...maybe.

2. Address Food Sensitivities

Alright this one is a biggie. I kind of went for it with #2. Sometimes the whole gluten-free, sugar-free, lactose-intolerance thing gets a bad rap. People think it's a trend. I'm going to tell you something - it's not. We're eating a LOT of foods these days we didn't evolve eating. Food sensitivities and intolerances play a massive role in IBS symptoms. I repeat MASSIVE.  Most common culprits = gluten, dairy, sugar. Is it fun eliminating food? Not really. Can you do it? Yes. Working with a nutritionist, (ahem), can be a huge help on this one.

3. Increase Good Gut Bacteria

There are good guys and bad guys in the world of the gut. Heard of probiotics? Fermented food? These are things people are now recognizing play a huge role in gut health (which = overall health). Some liken gut flora to a "forgotten organ" due to the extensive role they play. More on that here. Whether it's mild or severe digestive symptoms, when I work with clients, this is the first place I go. Natural ways to get it? Fermented foods such as miso, sauerkraut, plain & full-fat yogurt, kefir and kimchee. Taking probitoics? All are not created equal, but definitely look for ones that contain the strains Lactobacillus and Bifidobacterium.

4. Don't Get Seconds

Sorry. This one sucks. Bottom line: the acid and enzymes that break everything down lose their working power when you've stuffed yourself full. Just take a break. Eating smaller meals can make the difference in everything from constipation to bloating.

5. The 'Raw' Movement may Not be For You

Raw diets are rad in that you're pretty much guaranteeing lots of fresh veggies, fruits, seeds and nuts in your diet, which is cool...but if you're the type of person who eats a salad and feels gassy, bloated, and maybe even gets loose stools or constipated, try switching to cooked veggies instead. Soups, light sautees, roasted veggies: these may be easier for you to digest. Some people do great with salads and raw veggies, but remember you and your cubicle partner do not have the same digestive system. So listen to your belly - pay attention to what foods work for your constitution. Just because it's healthy doesn't mean it's ideal for you.

-Megan