Blend The Rainbow

We think Shaklee 180 Smoothees are the best protein supplement powders on the market. Here’s how you can work with them to take your health to the next level! “Both juicing and smoothies make it easier to eat a wider variety of foods, which is important because you increase your chances of developing a food allergy if you don’t rotate the types of food you eat. Both can also help meet the daily six to eight servings of fruits and veggies requirement! Whether juicing or smoothie-making, we highly recommend organic fruits and veggies! You’re going to the trouble of making these healthy drinks… why include traces of pesticides? And consider what fruits and veggies you’re combining. There are different schools of thought on best practices for combining foods (including proteins and fats) for optimal digestion (and less, uh, gas). If you want to mix fruits and veggies, it seems adding leafy greens is the best option. Variety of color is also important. “Be sure to get a variety of color: deep colored berries, orange colored fruits and of course your greens. Between the smoothie and the juice, you should hit a rainbow of colors, which offers a really great variety of vitamins and minerals.” ~ Green Diva Meg …Why Juice? Juicing is allows you to put healthy portions of veggies and/or fruits in one glass… more than you probably would eat in one sitting. The advantage of juicing (with a juicer!) is that it removes excess solids (pulp) from the juice and provides a delicious drink packed with high density nutrition. Both Green Diva Meg and I prefer the Champion Juicer, which calls itself “the only true masticating juicer on the market—it is the only juicer that cuts and chews the foodstuff.” Cheap juicers aren’t going to provide the nutritional punch (no pun intended), but if you need to spend less, a centrifugal juicer like the one made by Breville is a decent choice (according to fellow Green Diva Kate Bartolotta). Because all the fiber has been removed, drinking this type of juice helps your body absorb more nutrients faster. In a sense, they’re “pre-digested” for you. “Raw vegetable juices…are digested and assimilated within 10 to 15 minutes after we drink them and they are used almost entirely in the nourishment and regeneration of the cells and tissues, glands and organs of the body. In this case the result is obvious, as the entire process of digestion and assimilation is completed with a maximum degree of speed and efficiency, and with a minimum of effort on the part of the digestive system.“ – Norman Walker, “Fresh Vegetable and Fruit Juices”, pg 9 I love juicing in mid afternoon when I’m kinda hungry and feeling droopy. For me, it’s as good as a cup of coffee without the jitters. It can also be a great way to cleanse your system and makes for great “medicine” if you’re starting to feel rundown. Remember to “chew” your juice to ensure proper digestion—move it around in your mouth and, literally, chew. Why Smoothies? Smoothies are another great way to get your pile in your nutrients and protein in one… it’s that simple. But be careful—smoothies available in grocery stores and retail sites might contain an overload of sugar! That’s why it’s great to make your own. I make a smoothie every single day. In fact, my son once noted that they’d have to bury me with my blender. Ha! The difference between smoothies and juice is in the fiber. The nutrients from juice are absorbed quickly. Smoothies can take hours to digest… but all that pulp can help keep you feeling satisfied longer. It also means the sugars are absorbed slower so you’re less likely to get that sugar spike. GD Meg and I have different techniques. She uses water as the base. But because I tend to toss frozen fruits and veggies (I will buy a bulk sized organic kale from Costco and throw it in the freezer) into my smoothies, so I use almond, soy or coconut milk because more liquid is needed and using just water seems to water down the flavor. But be careful of store-bought non-dairy “milks”—many contain carrageenan a, thickening agent that could cause inflammation, gut irritation, and even cancer… We both add protein powder. Boku super protein is a great choice. It’s raw and organic and contains sprouted rice protein (Boku was the first on the market that’s low in heavy metals), dulse red algae, and cranberry protein. Garden of Life makes an organic raw protein powder, too. Pick one that you like! It’s also a great idea to add good fats like coconut or flax seed oil. Benefits of good fats: they provide essential fatty acids: help keep our skin soft; deliver fat-soluble vitamins; protect our heart; are a great source of energizing fuel; help curb overeating; promote healthy hair, nails, and bones Mix it up with a variety of greens. Here are some awesome, nutritionally potent greens to consider for both juicing and smoothies and the benefits of each: Kale: Packed with A, C, K, B6 and calcium and magnesium plus anti-cancer and cholesterol lowering antioxidants. Collards: One serving has more calcium than a glass of milk. Contain anti-cancer properties and are full of K, C, lutein, potassium and A. Spinach: Iron, calcium and tons of other vits including B2, B6, protein and omega 3 fatty acids (who knew?). Omega 3s have anti-inflammatory benefits. Brocolli Rabe (Rapini): Loaded with Vitamin C plus K, A, iron and calcium Dandelion greens: Lots of nutrients and antioxidants plus they’re great for digestion and fighting viruses. Cabbage: Cancer-fighting, great for digestion and your heart. Turnip greens: Full of calcium and high in A, K and C. Also contain lutein lots of antioxidants. Chard: A and C plus iron and lutein, minerals and protein! Other good veggies… Carrots: packed with fiber, K and luein which is great for our eyes and can also decrease our risk of heart disease. Radicchio: Filled with K and lutein plus C and potassium Pumpkin: K, C, potassium! Avocado—makes things creamy and is a good fat! It also contains K, C, B5, B6 and E plus potassium and folate. Toss in some superfoods… Superfoods make great additions to your juices and smoothies. Fruits and vegetables grown decades ago were much richer in vitamins and minerals than the varieties most of us get today. Modern industrial agriculture depletes the soil. Organic farmers are more likely to alternate fields, and don’t use soil harming pesticides and fertiizers. That’s why many of us turn to superfoods—they’re calorie sparse and nutrient and antioxidant dense. Here are some superfoods to consider: Wheat grass Barley grass Wild blue-green algae Spirulina Chlorella Green leafy veggies (see above) Seaweed Maca Goji berries Give it a kick with herbs and spices! These are spices we like to add and some of their benefits. Cayenne pepper: Stimulates the circulatory system, aids digestion, and helps regulate blood sugar Turmeric: General immune system booster and anticancer agent Ginger: Helps digestion and boosts immunity Cinnamon: Powerful antimicrobial agent (found to kill E. coli and many other bacteria) and also has anti-inflammatory compounds. Experiment! And be sure to buy non-irradiated spices, since this irradiation may negate the health benefits of spices. And one last thing… minimize sugar! Of course, we love to add fruit to our smoothies and juices! And if we’re doing that, there should be no need for added sugar… fruit contains plenty. You can also include high sugar content veggies like carrots and beets for sweetness. Sugar adds to inflammation which is bad for our skin and more (weight gain, cavities, of course). Avoid packaged and processed foods to help reduce your sugar intake and read labels! Eating too much sugar increases the risk of dying with heard disease. It may also stimulate the liver to dump more harmful fats into the bloodstream. Keep in mind… women should consume less than 100 calories of added sugar a day (6 teaspoons), men 150 (9teaspoons). Guess what? One 12 ounce can of soda contains 9 teaspoons of sugar! If you can’t stomach these without sugar, use real raw sure or, better yet, raw honey.” From “Juicing & Smoothie-ing Tips & Recipes” By The Green Divas

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