Smoothie Goodness

According to some reports, 41% of us eat no fruit at all and 82% do not eat cruciferous vegetables in a day. Only around 9-14% of people eat the recommended amount of fruits and vegetables per day. Those percentages are a picture of what the American diet has sadly become. But the good news is, each of us can make changes today to turn that around in our homes.

In my opinion, the best way to get our recommended fruits and veggies in a day is by drinking smoothies. You know those times you want to reach for something sweet or salty (I prefer salty) that has an outrageous amount of calories per serving... stop... get your blender out... and make a smoothie.

It's going to be more work than just ripping open a bag of chips, but the overall satisfaction and nutritional content is by far the best choice. I know people like "quick and easy" meals and snacks... well, sometimes, healthy isn't always quick and easy and will require a little bit more work. I usually keep my blender in the clean side of my sink... ready for the next round.

Just a little heads up... you will run to the grocery more often when you increase your fruits/veggies intake. There's really no way around it. You want them to be fresh and you will go through them quickly when you make smoothies especially if you have children. But that is a good thing ~ making healthy choices for your family should make you feel proud. When looking over the produce at your grocery store, check the prices of organic over regular items. Sometimes there is not much of a difference. Go for organic is possible.

My favorite smoothie ingredients are frozen strawberries, berries, mangoes and peaches, and fresh pineapple and definitely bananas. My husband loves watermelon and shredded coconut together. Go with your favorites and what is in season first and then experiment as you go.

To amp things up, I also add some greens to our smoothies... I know the thought may sound little gross, but you will really be surprised at how good it will taste... my children never complain and even ask for seconds. Among the healthiest vegetables in the world, spinach comes out on top for the most nutrient dense vegetable... full of vitamins, minerals and antioxidants. If you want to experiment with your greens, try some kale which is a great sourse of omega-3's your body needs and does not create on its own ~ only through diet. Your liver will thank you for those added detoxifiers. Try a green smoothie for breakfast for 3-4 days and see if you feel a difference in your energy and mood levels.

Here's a basic recipe for one, but there is no right or wrong way to make one...

1 frozen banana or ripe pear(s)

2 c. frozen fruits of your choice (tropical blend, strawberries, mangos, blueberries... mix or just use one kind)

1 -2 T of coconut oil

handful of fresh baby spinach or kale

filtered water... about 1 1/2 cups

1 t. agave nectar or stevia to taste (if your banana is very ripe, you may not need to add any sweetener at all)

Blend for at least 2-3 minutes

Why I Love Coconut Oil...

I was thinking on Fridays I will highlight one of my favorite things that I believe help contribute to our family's journey to being wholesome and well. Items that I almost always keep on hand in our house and feel are worth sharing.

I will start this Friday with my #1 favorite item that is always stocked in my home... right-hand cabinet over the stove, to be exact. Its something that I use to make eggs with, throw into smoothies and even dab a little on my crow's feet... can you guess??

Extra Virgin Coconut Oil...

It has so many health benefits, I don't even know where to start. To give you a little taste of how beneficial it is, it contains a prize-winning ingredient ~ lauric acid, a medium-chain fatty acid ~ the same component found in human breast milk. When lauric acid is introduced into the body it will act as an antiviral, antifungal, antimicrobial, and antiprotozoal (infection). So not only does it totally give the immune system a huge boost, some of the other benefits include the following:

1. Helps balance out cholesterol levels (increases HDL; lowers LDL).

2. Gives a 48% increase to your metabolism (in a 24 hour period). One study (mercola.com) recognized that an individual lost 24 pounds in 6-8 weeks after adding coconut oil to their diet.

3. Can supply the body with energy similar to blood glucose.

4. Contains many antioxidant properties that are excellent for premature aging and preventing degenerative diseases.

5. When applied to hair (best overnight), it will treat dry, damaged or an itchy scalp.

6. Apply to the face for acne treatment, facial moisturizer, make-up remover and to treat diaper rash, eczema, rosacea and dermatitis. Also helps to treat dry hands, feet and elbows... who wants dry elbows???

What non-drug item found in your local grocery store can do all that for around $10??

When you go searching for this "miracle in a jar", look for the following words on the bottle... unrefined, extra virgin and if possible, organic. Brands I have used and like are Nutiva, Nature's Way, and Garden of Life.

So its good to put on the outside and ingest for the inside. Ideas for ways you can take it internally are... for sauteing vegetables, frying eggs, throw in a smoothie, in place of oils in baking, use to make a salad dressing with and I've even read some people drop a spoonful in their morning tea. Anyway you do it, it won't be wrong and it will result in pure goodness for your body. Children can have 1-2 tablespoons a day and for adults, to get the full range of benefits, 3 tablespoons are recommended.

Here's a great smoothie recipe:

1 c. frozen unsweetened strawberries

1 very ripe banana

3/4 -1 c. (or more) almond milk

1 T. EV Coconut Oil

5 ice cubes

Blend until smooth... enjoy!