Monthly Archives: January 2013

How to Make A Green Smoothie

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green smoothie

These days, all you hear about in the health world is how delicious green smoothies are and how good they are for you. Ok, awesome. But how do you make one? What may be a seemingly simple task can intimidate those who have never tried them before. Never fear! Follow these steps and begin your brand new creative health venture!

It’s best to use a high power blender for these drinks. Oftentimes, conventional blenders simply don’t have the strength to get through everything inside. I personally use a Nutribullet (best purchase ever! You can find them at the Nutribullet site, Amazon, Bed, Bath & Beyond, etc.). Vitamix is another popular blender, as well.

HOW TO MAKE A GREEN SMOOTHIE

Your smoothie equation should be approximately this:

1/2 greens + 1/2 fruits + liquid + superfoods

Your “1/2″ amounts should be roughly 1-2 cups a piece, and you can absolutely put more/less fruits or veggies, depending on what you’re craving. This is simply a baseline from which to start.

GREENS
Spinach
Kale
Chard (Swiss or Rainbow are both stocked full with nutrients)
Romaine lettuce

Top off or compliment with: celery, mint, arugala, cilantro

FRUITS
Bananas
Pears
Blueberries
Raspberries
Blackberries
Apples
Mango
Pineapple
Strawberries

Experiment with different fruits. More fruit will result in a sweeter smoothie!

LIQUIDS
Non-dairy milks: soy, almond, or coconut
Green Tea (iced)
Coconut water
Water

One of my favorite milks is Silk’s Non-GMO Dark Chocolate Almond Milk. Mmm!

SUPERFOODS
Chia seeds
Flax seeds
Maca powder
Goji berries
Spirulina

Also try: raw cacao powder, pumpkin seeds, cashews, almonds

Some suggestions for your green smoothie:

  • Get creative! I love adding a scoop of chunky peanut butter to my green smoothies with chocolate almond milk, or vanilla whey protein powder to my green smoothies with vanilla almond or coconut milk.
  • Sneak some extra green in there: a scoop of spirulina is oftentimes hardly noticeable. Get those bonus nutrients!
  • Bananas and avocados make a smoothie extra creamy.
  • Want more of a milkshake than a smoothie? Throw in some extra ice cubes.
  • Freeze those banana! They thicken (and cool!) a smoothie.
  • Compact your greens after you put them into your blender to fit even more.
  • Make smoothies fresh for the best flavor and optimal nourishment.
  • Come up with smoothie concoctions that appeal to YOU! The last thing you want is to force yourself to chug down a glass of ugly goop.

MY FAVORITE RECIPES

  1. 1/2 spinach, 1 frozen banana, 1/4 cup pumpkin seeds, vanilla almond milk, chia seeds, flax seeds (the recommendation is 1 tablespoon of each, but I love them so much that I just end up free-pouring), handful of ice cubes
  2. 1/2 spinach & kale, 1 frozen banana, chocolate almond milk, chia seeds, flax seeds, 1 teaspoon spirulina, raw cacao powder, handful of ice cubes
  3. 1/2 spinach or mixed greens, frozen fruit (mango & pineapple, strawberries & bananas, or mixed berries), green tea, chia seeds, flax seeds

After your first nutrient-pumped green smoothie, you’ll feel brighter, healthier, more alert, more energetic, positive, and satisfied (not to mention you will sleep so well). Turn green smoothies into a regular habit, and watch your health evolve!

3 Thoughts to Leave Behind in 2012

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2013 has finally arrived! With it comes an abundance of new intentions, dreams, and possibilities. However, just because the New Year has begun, doesn’t mean you’ve escaped all the baggage of the year passed. It’s important to look at your life and appreciate what you’ve experienced. It’s equally important, though, to let go of the negativity that has made its mark on you. You are greater, kinder, and wiser than those thoughts that run through your mind and bog you down. Leave these three thoughts behind, and get ready for success in the New Year!

1. “I’M NOT _______ ENOUGH.”

Fill in the blank with whichever adjective you knock yourself with the most. You think you’re not pretty/buff/skinny/sexy/smart/wealthy/talented/good/etc. enough.

First of all, remove the term “enough” from your thinking. “Enough” implies a plane of comparison to another person that just does not need to be there. It decides a level that you are supposed to strive for, and yet, who is it that decides that level? You do not, and should not, compare yourself to others because your strengths and weaknesses compared to theirs do not make you a better (or worse) person. Your worth is not measured by what you’re good at or how you look or how much money you have, so get that out of your head.

You are good.
You are beautiful.
You are smart.

Don’t let anyone tell you or make you feel otherwise.

2. “I WILL NEVER SUCCEED.”

Why are you putting a timeline on your “success?” Who are you to say that you will never do it? You are a magnificent being capable of many impressive things. Every morning that you get up and choose to do something that makes you happy is a success. Every moment that you love with your thoughts, words, or actions is a success. Trying in the first place is succeeding! The more you try, the more chances you have at success.

So I implore of you: never say never.

3. “I CAN’T DO IT.”

Even if you believe you can’t, tell yourself you can, because positive thoughts and words have a way of subconsciously affecting our psyche to the point where we begin to believe it. You have the intelligence and ability to achieve what it is you want to achieve. Look at the goal that you are struggling with and work backwards. What steps need to be taken to get to the end line?

Maybe you are a musician and you struggle with stage fright. Stage fright is a result of the fear of judgement and disapproval from others, heightened tension in the body, and lack of practice. Knowing that, you can put different actions into practice to combat those challenges. Rehearse your piece daily, until it becomes second nature. Practice meditation breathing so you can focus and alleviate your body’s anxiety. Look kindly upon others, and in turn you will understand looking kindly upon yourself.

Maybe, for example, you feel like you just can’t lose weight. Well, what is being overweight a result of? It could be a result of poor eating habits, a lack of physical activity and sleep, and the inability to deal with stress properly. So what do you do? Address each cause separately and make small changes to work towards your goal daily. Stop eating processed foods, and increase fruits, veggies, and whole grains. Stop watching TV until midnight, and instead go to bed by 10pm. Stop parking by the front door when you shop, and in turn get some extra movement and activity in your day by parking further away.

Every problem, every struggle has a solution. You can figure out those solutions and you can do it!

LET THEM GO

These three thoughts are toxic, and they tend to cycle around one other, creating a ton of negativity. In the new year, when you are faced with a visit from these thoughts, take a deep breath and let them go. You have the tools to fight, so use them. Create a positive and successful 2013 and know that you can do it!

Empowerment: You Can Do IT

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Whatever IT may be.

Maybe it’s quitting your 9-5 and beginning a start-up.
Maybe it’s spending more time at home with your kids.
Maybe it’s asking out that cute girl who stops by the coffee shop each morning.
Maybe it’s losing 80 pounds.
Maybe it’s telling him/her, “I love you.”
Maybe it’s selling your creations on your own web store.
Maybe it’s going on a national tour.
Maybe it’s choosing to stop listening to the judgements you think other people have of you.
Maybe it’s being intentional about making new friends.
Maybe it’s acknowledging you want more out of life.
Maybe it’s believing in yourself.

Whatever IT is, yes, you can do IT.

You have permission.
You have the ability, the talent.
You have the wit, the kindness, and the passion.

IT is something you are more than capable of.

You know that, deep in your soul, because it gnaws at you. It will continue to gnaw at you until you pay IT some attention. Until you give IT a chance to succeed.

You do not need to be afraid of IT.
IT will make you happier, your life fuller and richer.
IT will open the doors to dreams you only wished you could achieve.

Love IT. Nurture IT. It’s the place inside of you that beats and feels and dreams and believes that is the source of IT. So please, show IT a little respect. IT will care for you, as long as you do likewise.

Listen.
Give IT a chance.
You will feel IT in your gut: the excitement, the tension, the anticipation, the pride.

Because you can.
You can do IT.
Don’t let anyone tell you otherwise.

 

Product Review: Hoo-Rag “The Better Bandana”

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hoo rag

Living in Chicago oftentimes means an intense exposure to the elements. Since it’s wintertime, the wind is atrociously strong and destructive (despite the fact that our winter has been the mildest it’s been in years). The last thing you want is to walk outside and get wind burn. The solution?

A Hoo-rag. What the hecka-hoo?

WHAT: Hoo-rag, a seamless, cotton-polyester blended microfiber bandana
WHO: Hoo-rag
AVAILABLE IN: A ton of crazy colors and patterns
COST: $9.99 – $14.95
BONUS: You can use these in the winter OR the summer. Dual-usage always rocks.
FUN FACT: You can get your own logo or designs printed on a Hoo-rag!

The Hoo-rag is a seamless bandana. Soft and smooth, the material is cool and refreshing to the touch. It looks like a hair headband, but 5-10x as long, so it’s more like a tube. You pull it over your head, down to your neck, and the wearing begins there. The Hoo-rag site provides a pretty helpful page about all the different ways you can wear the bandana.

The Hoo-rag is great for a variety of reasons:

1. IT PROTECTS YOU FROM THE ELEMENTS.

The sun, the moon, the wind, sand, dust, sweat. This is particularly good if you are an outdoors enthusiast or an athlete (or if you just sweat a ton at the gym). The Hoo-rag absorbs water (i.e. sweat) pretty well, so it doesn’t get soggy and fall down your face. My only qualm is that while it protects my face from the Chicago wind, I didn’t find it insulating my body heat too well. I guess that’s a good thing when summer comes around, though, because it provides a more cooling effect.

2. YOU CAN WEAR IT A BAZILLION DIFFERENT WAYS. 

hoo rag wear

Ok, so maybe not a bazillion ways, but chances are, there is a way that appeals to you. Check out this video for a great how-to. Personally, I wore mine around my neck like a scarf, and in my hair as a headband. And let me tell you: it held my hair back so well, without flattening or frumping up my hair like some other headbands do. Definite plus.

3. ANYONE CAN WEAR THEM.

From Mom cleaning at home, to Dad fishing on the lake, from your brother in the military, to your sister going to the club. The assortment of designs appeals to everyone, including kids, and it’s a pretty great marketing tool if you get your logo printed on them.

Check out the assortment of prints here!

I was not compensated for this post. A Hoo-rag was mailed to me with a request for product review. All opinions are my own.

Starbucks Offers a Reusable Cup

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Starbucks reusable cup

Have you heard about the new Starbucks reusable cup? If you haven’t been offered one in your local Starbucks already, the coffee mogul has just introduced a grande sized reusable cup for all those addicts out there. Priced at $1, you save the cost of the cup after 10 visits (every time you bring in your own cup, you receive a 10 cent discount).

Since it doesn’t cost too much for the cup (compared to $10-$20 for other plastic or ceramic tumblers), customers don’t have to feel like they’re breaking the bank to do something good for the earth. It’s also no tragedy if they accidentally toss it. The cup itself is pretty solid, made of a BPA-free plastic. Starbucks will provide free rinsing of the re-usables when you bring them in, which is incredibly convenient if you are a coffee drinker in the car on your way to work.

Other perks? The cup is top rack dishwasher safe, microwavable, and will last 30+ washes (life extended by handwashing the cup and it’s recyclable).

As someone who watches regulars come into Starbucks daily (and sometimes even twice a day!), I think this is a great initiative to cut back on some of the waste produced by the nation’s coffee addiction. While it does not necessarily solve the problem of waste production to begin with, it is a step in the right direction. Every small action is meaningful, and if hundreds, thousands, or millions of people make a small change in switching to a re-usable cup, a huge impact will be made.

Do your part in doing the earth!