The Benefits of 30 Days of Green Smoothies

- Nicholas Sparks, Message in a Bottle -

The green smoothie challenge ended a few days ago and I must say I am a little sad about it. For me, it was definitely a challenge, but I enjoy a challenge. Having some great friends along for the ride made it even easier.

I guess the older you get, the wiser you start to become. I am to the point where I am I realizing the importance of eating foods that really aid in the overall health of my body. That isn't to say it is easy to eat a carrot over a piece of cheesecake... no, it is usually a battle for us all. We know the things that are good for us, but deciding to choose them is really the key.

It is never too late to do your own 30-day (or 10 or 20-day) green smoothie challenge. I would encourage you to go back and read this post on how to do one and why your body needs this challenge. And remember, I am here for you! I love to encourage other people to live and eat well. I have seen and know the benefits of eating well over not. So know that this blog exists to encourage YOU!

Here are just a few snippets of the benefits I saw while doing the GSC.

1. No signs of irritability/moodiness. I guess you could say this was the best benefit I experienced soon into the challenge. I can be a little "up and down" as far as moods go. But I can honestly say, I was very chipper during the 30-day challenge. Now to be honest... I did skip 2 days where we were gone most of the day and I just did not get my smoothie and crazy enough, my moods were wacky those days. Call it coincidental, but it was obviously true! Next day back on the smoothie challenge, things were definitely better.

2. Increased energy. Even on the days that were gloomy and dark out, I was feeling good. I had the energy and motivation to do the things I don't normally want to do. I had the energy to go out for a walk with my toddler and not be dragging later on in the day. The most radical times I was aware of this was in the morning. I woke up feeling very rested and ready to go and this is not normally the case with me.

3. No aches and pains. Sometimes I suffer from joint pain. From my history and doing a few food (allergy) challenges, I have recognized I am gluten/wheat sensitive. I know if I have had a lot of that in my diet, I tend to get very sore joints and sugar usually exacerbates it even more. When I was on the GSC, I had absolutely no aches and pains... anywhere. It was amazing.

4. No sugar cravings. It's really hard to believe this until you have experienced it. No. Sugar. Cravings... seriously. When you are putting into your body the things it truly craves and properly uses, the junk food cravings completely diminish. If you can get past the first 3 or so days, you will start to see what I mean. I was actually wanting a salad, carrots, nuts and apples.

5. No headaches. I do not enjoy drinking water. I know it is so good for me, but it is a huge chore for me to actually consume it. I know I am borderline dehydrated most days. One of the biggest signs your body sends you to say it is dehydrated is headaches. So I tend to suffer from headaches several times a week. Well, on the challenge, I had zero headaches. I know I was well hydrated because my smoothies were no smaller than a quart every day.

6. No bloating. I love salt. And consuming salt brings on water retention and bloating. On the challenge since I was craving mostly fruits and vegetables, I was not eating as much salty foods. Also, the amount of water in all the fruits that I was adding to the smoothie definitely made my fluid intake much, much higher which acted as a diuretic in itself. My rings were quite loose and the numbers of the scale went down as well.

7. Sense of well-being. I just felt well on this challenge. You know when you are on a cycle of eating well it just naturally filters into other areas of your life... it just makes you feel good. I didn't have a brain-fog that I sometimes suffer from and life seemed more optimistic from all angles. I could directly feel the benefits of eating healthy and it usually continued throughout the day.

So there you have it. If you are on the fence about trying a 10, 20 or 30-day challenge, I would encourage you to go for it. Remember that anything worth trying takes some discipline... and remember that nothing worthwhile rarely comes easy. Great health does not come easily, it takes hard work, a focused mindset and a determined will.

If you were along for the ride with me, please share what benefits of the green smoothie challenge you experienced too!

7 of the Best Brainy Breakfasts

Putting a healthy breakfast together can be a challenge for anyone. Even thinking of the two words: healthy + breakfast can really make anyone anxious. I know it is much easier to grab a box of cereal than pull out the skillet and recipe card. But in regards to our productivity and health, a wholesome breakfast is a must, especially for kids.

 photo credit

If you have kids, there are countless reasons to offer them the best wholesome breakfast every day. Ignoring breakfast could possibly lead to headache, irritability, less problem-solving skills, fatigue and decreased immunity. It is proven that a healthy breakfast gives the body a fresh supply of glucose which in turn, fuels the brain. "Without glucose," explains Terrill Bravender, professor of pediatrics at Duke University, "our brain simply doesn't operate as well." As parents we do our best to prepare them every way possible in life, why not for each day?

So I have put together what I believe to be the 7 best breakfast plans for kids or anyone. I have designed these meals around the following: high levels of protein, calcium and fiber, and low in fat and cholesterol. (Remember that farm fresh eggs are the best option because they contain 1/3 less cholesterol and 1/4 less saturated fat than those found on the grocer's shelf.)

1. Scrambled Egg Roll-Up... In skillet using coconut oil, saute' 1/2 cup of finely chopped onion. Just before it becomes translucent add about 1/2 cup (or more) of fresh spinach. Cook and stir until spinach is wilted and set aside in a bowl. Add more coconut oil to the skillet and scramble 3 eggs at medium-high temperature. When the eggs are starting to set up and not as runny, add the veggies and stir lightly until eggs are done and add salt/pepper to taste. Sprinkle top with 1/2 cup of swiss cheese and set aside until cheese is melted. Add to a whole wheat tortilla and roll up. For fun, you can cut them into slices like sushi and serve with salsa. (Gluten-free method is to use corn tortillas and make into tacos.) ** (Serves 2)

2. Protein-Packed Oatmeal Pancakes... Recipe: 1/2 cup old-fashioned rolled oats, 1/2 cup cottage cheese, 2 eggs whites & 1 whole egg, a splash of vanilla (or almond extract is great too) and 1/2 packet of stevia powder (you can also add 1/2 tsp of cinnamon). Put all ingredients in the blender and blend until smooth. Spray skillet with cooking spray and pour mixture to make silver dollar size pancakes; flip. Top with fresh berries, maple syrup or natural peanut butter. (Serves 1) **

3. Fruit & Berry Parfait... Take 1/2 cup of your favorite multigrain (high fiber) cereal (like this one), 1/2 cup vanilla flavored Greek yogurt (I like this kind for kids) and 1/2 cup of fresh berries. Layer a 1/4 cup of each ingredient then repeat. Drizzle with honey. (Serves 1)

4. BLT with Avocado Spread... Avocado spread: 1 very ripe avocado (dark avocados seem less bitter than the smooth green ones), 1 T. lime juice, 1 T. olive oil mayo and salt to taste. Stir until smooth. For the sandwich: 100% whole wheat bread; toasted. 2-3 slices of cooked turkey bacon, romaine lettuce or spinach, and tomato. Spread avocado spread on toasted bread then top with turkey bacon, greens, tomato and cover with another piece of toast. **

5. Fresh Broccoli Frittata... In a medium bowl, add 6 large eggs and 2 T water and whisk. In a medium skillet, add 1 T. coconut oil and saute' 3/4 cup of finely chopped red onion. Cook until it begins to soften. Add 2 cups of (1 inch pieces) cooked broccoli and cook for another 2 minutes. Season with salt and pepper. Pour eggs evenly over all the veggies. Cover tightly, and cook 13 minutes or just until set. Remove from heat and top with 3/4 cup of low-fat cheddar cheese. Let stand 7-10 minutes to melt cheese and absorb flavors. (Serves 4) **

6. Oatmeal and Cinnamon Apples... Prepare old-fashioned rolled oats as directed on package. To make cinnamon apples: In a small saucepan, add 3 T. of turbinado sugar or honey, 1/4 cup of butter (I prefer to use coconut oil) and 1 t. vanilla extract. Cook over medium-high heat until sugar is dissolved. In a separate bowl, add 1 t. cinnamon, 1/4 t. nutmeg, and 1/4 t. salt and mix well. When the mixture is bubbly add 2 cups of thinly sliced Granny Smith apples; cook gently for 3 minutes. Remove from heat and let stand for 1 minute. Divide oatmeal into bowls and spoon apple mixture over each serving. (Serves 4)

7. Whole Wheat Zucchini Bread and Chocolate Smoothie... You will find the zucchini bread recipe here... it is amazing! As for the chocolate smoothie, it goes like this... 1 very ripe (preferrably frozen) banana, 1 cup of almond milk, 1 heaping tablespoon of carob powder (less if using cocoa powder), 1/2 tsp of vanilla extract and stevia to taste (if your banana is not frozen, add a few ice cubes). Put all ingredients in blender and blend until smooth. You and your kids will love this smoothie!

** Add a variety of fruit to each of these meals such as melon balls, fresh berries or kiwi.