Saturday, July 20, 2013

Nutritious Life Style - Vegetarian Smoothies and More

Nutritious Life Style - Vegetarian Smoothies and More

I AIM for 1,800 healthy calories a day (I tend to forget to eat and was barely getting half that for a while).

WEIGHT LOSS: If this is your quest, do not skip a meal, drink 64-90 oz of water daily, eat the right amount of healthy calories for your activity level, and try to eat organic-whole-raw veggies (8) and fruits (3). If you do not keep your stomach happy, it will go into starvation mode and hold the fat/weight. There are calculators online that help you calculate your daily caloric requirement. Whatever your requirement, in order to loss one pound a week you need to reduce that recommended total by 500 (500 calorie reduction per day, x 7 days = 3,500 calories less per week...the healthy way to lose 1 pound per week and keep it off. Healthy fats are good for you to a degree, but when you are trying to burn existing fat from your body, consuming healthy fat should be minimal. For instance, I LOVE nuts and rarely eat animal protein AND I'm gluten free SO...I'm advised to only eat 1 oz of nuts per day. :(

Diabetes and high blood pressure run in my family so I'm rabid about my sugar and salt intake. I do not add any additional sugar or salt to my foods. Obviously, some things I consume do have salt in them. For flavor in my crock pot veggie dishes I use pepper, onion (powder), garlic (powder).

Overall diet :
50% veggies  = 900 calories
30% fruits         =500 calories
10% protein =200 calories
10% grains =200 calories (I'm gluten free due to mild sensitivity - groats or steel cut oats)

I eat mostly alkaline based foods because my system is naturally too acidic (better for my bladder too).  Adequate water is crucial for health, weight loss, and to keep acidity levels lower for a healthy bladder). My nutritionist recommended that I consume at least 80 ounces of healthy liquids daily. My Summer drink choices are either severely diluted lemon grass iced tea (one tea bag of strong tea mixed with 48 ounces of plain filtered water) or just plain filtered water, room temperature. Room temperature or warm liquids aid digestion of food.

VEGGIES - think green and organic!
Grass (alfalfa, dog, kamut, wheat, barley, oat, etc.)
Chive or onion
romaine lettuce (dark leaves)

FRUIT - think lower in acid and lower in sugar and organic!
banana (ripe)
Berries: black currant, blueberry, goose

Green smoothies are very nutritious on their own and often considered a meal replacement. Also, you don't need to take a daily vitamin supplement (except D and B12). If you add a protein powder you want a plant based soy free and gluten free powder...I use VegaOne which has fiber, omega, probiotics, antioxidants, and greens.

ASIDE:  I also have two other protein sources that are considered Super Foods (Spirulina powder and wheat grass), but haven't tried them in a blender mix a hand shaker they taste awful to me.

IMPORTANT: use organic fruits and veggies only, if possible. If not possible, wash well and peel.
IF you use ORGANICS, rinse and keep skins on for apple, banana, apricot, lemons, limes, oranges, peaches, pears, and plums.

SEEDS: the general consensus is not to eat the seeds or pits from your fruits EXCEPT cantaloupe, kiwi, and watermelon.**

SERVING SIZE: One cup or whole piece of fruit or veggie equals one serving.
RECOMMENDED TO AVOID - dairy, sauces, condiments, animal protein, or juices.

The following recipes are excellent, I've found at various places online. Adjust to your liking.

MORNING BREAKFAST GREEN SMOOTHIE (add one cup of dried rolled oats for add'l 300 calories)
– 1 cup ice cold water
– 3 or 4 cups of leafy greens (spinach, kale, dandelion greens, romaine)
– 2 stalks celery
– 4 veggies:  2 small cucumbers or 1 carrot and two small vine tomatoes
– 1 inch ginger
– 1 apple or pear
– 1 cup of fresh fruit (two different types?)
– 1 tablespoon flax seeds



Lana’s Green Smoothie
Handful of spinach
3 slices of cucumber
1/2 stalk of celery
1 teaspoon of organic cinnamon
2 frozen strawberries
1 tablespoon of flax seed
1/2 cup of blueberries(frozen or fresh)
3 tablespoon of organic rolled oats
1 tablespoon of raw cacao
6 ounces of unsweetened almond milk

Fat: 12g Protein: 13g Carbs: 45g Sugar: 10g Calcium: 13% Iron: 4.8mg Vit A: 21% Vit C: 41%



2 cups spinach
1/2 cup strawberries, with tops still on
1/2 cup blueberries
1 scoop of sugar free chocolate protein powder
1 teaspoon ground cinnamon
1 tablespoon ground flax seed
1/4 cup soaked chia seed (it will be thick and gelatinous) [about 2 tablespoons dry seeds]
A small handful of raw pumpkin seed or walnuts [nutrition information below is for 2 tablespoons walnuts]
Fat: 13g Protein: 18g Carbs: 27g Sugar: 13g Calcium: 11% Iron: 3.2mg Vit A: 41% Vit C: 89%


2 ounces of spinach
2 ounces of kale
1 ounce of hemp seeds
136 grams of banana (1 large)
1.5-2 cups of water

Fat: 15g Protein: 14g Carbs: 41g Sugar: 17g Calcium: 14% Iron: 4.1mg | Vit A: 79% | Vit C: 128%


CHRIS' GREEN SMOOTHIE (282 calories)
8oz unsweetened almond milk
2-3 cups spinach (or any green. I use Kale and arugula too) (recipe is for 2 cups spinach)
1 medium banana, peeled
1/2 small avocado
Fat: 13g Protein: 6g Carbs: 36g Sugar: 15g Calcium: 6% Iron: 2.4mg Vit A: 41% Vit C: 47%

I blend the milk and greens first. add the banana the avocado last as it thickens the smoothie.


Chocolate Ice Cream
(makes two servings)
1 cup coconut milk
3 tablespoons cacao powder
half avocado
about 2 cups ice depending on your ice
Blend on medium speed in a high-speed blender or food processor
Fat: 22g | Protein: 7g | Carbs: 21g | Sugar: 1g | Calcium: 11% | Iron: 3.1mg | Vit A: 22% | Vit C: 13% |

SPINACH ICE CREAM (72 calories)

(makes two servings)
1 cup almond milk
2 cups spinach
1 and 1/2 teaspoons vanilla extract
2 cups ice
Blend on medium speed in a high-speed blender or food processor
Fat: 4g | Protein: 3g | Carbs: 5g | Sugar: 1g | Calcium: 43% | Iron: 2.4mg | Vit A: 62% | Vit C: 22%


Lemons, limes and other citrus fruits rank highly for their detoxing properties. They are among the most water rich fruits which help flush toxins out of your body. The fiber in lemon, lime, orange and grapefruit “scrubs” your intestines and helps moves toxins out. This smoothie combines the sour flavor of lemon-lime with the sweetness of banana and orange for a delicious blend. Added to the mix are dandelion greens, believed to be one of the top cleansing greens you can eat. If you don’t have access to dandelion greens, simply use a different leafy green such as kale, chard, collards or even spinach.
Since this is a detox smoothie recipe, I recommend that you use only organic ingredients since conventional produce may have pesticide residues.

1/2 medium lemon, peeled and deseeded
1/2 medium lime, peeled and deseeded
2 medium bananas, peeled
juice from 1 large orange
1-2 cups chopped dandelion greens, kale or spinach (optional)*
Start by adding the liquid to your blender (I use a Vitamix), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information
Fat: 2g Protein: 6.7g Carbs: 79g Calcium: 25% Iron: 4.6mg Vit A: 384% Vit C: 141%
rich source of B vitamins, vitamin K and E as well as copper, magnesium, manganese, phosphorus and potassium.

Serving Size: One. (This recipe makes a large, 32-ounce smoothie. It is a meal-replacement smoothie and not a snack. I recommend drinking half right away and the other half about 30 minutes later. If it is too much for you, store leftovers in a sealed container in the refrigerator for up to 24 hours.)

2 oranges, peeled
2 large, organic carrots, chopped
½ to 1 inch ginger to taste
1-2 splashes of water
Ice to chill if desired
Squeeze one of the oranges into your blender to provide enough juice to help it blend. Then add the rest of the orange pulp and the second orange, both carrots and the ginger to your blender, (I use a Vitamix). Add a splash or two of water to help it blend and thin out the consistency. You’ll need to add more water if you include the orange pith like I do and less water if you don’t. We like to leave the pith on as it’s loaded with fiber.
Once you have all your ingredients in the blender, you know what to do – blend on high until smooth!
Nutrition Information

Fat: 0g Protein: 3g Carbs: 48g Calcium: 17% Iron: 4% Vit A: 1061% Vit C: 232%
rich source of folate, vitamin B1 – B6, vitamin k, copper and potassium.


SUPER GREEN SMOOTHIE (meal replacement, 740 calories)

This is a VERY large smoothie and it might not be for everyone. It’s loaded with nutrition and has enough calories to keep you going between meals, especially if you have to go several hours in between meals. It provides an excellent source of vitamins, minerals, Omega-3s, protein and antioxidants. You can use Romaine lettuce or even fresh baby spinach instead of green leaf lettuce. Kale is a good replacement for dandelion greens if they are not available. I sometimes make this smoothie with one cup of fresh or frozen blueberries instead of strawberries.
If you are going to add a protein powder, I would recommend Epic Protein from Sprout Living because it is a raw, all natural, vegan protein powder. It is very light and doesn’t leave a chalky flavor.
Makes about 32 ounces or so.
Super Green Meal Replacement Smoothie Recipe
3 bananas, peeled
1 large mango, peeled and pitted
8 large strawberries
3 cups of chopped dandelion greens
1 head of green leaf lettuce
1 tablespoon ground flax seeds
1 scoop of raw protein powder (optional)
8 of ounces filtered water
Start with liquid in blender, followed by soft fruit. Add greens blender last. Blend on high for 30 secs or until creamy.

Fat: 8g Protein: 17g Carbs: 157g Calcium: 53% Iron: 122% Vitamin A: 1508% Vit C: 328% Omega-3: 181%
A rich source of B vitamins (except B12), as well as vitamin K. It’s also rich in minerals such as copper, magnesium, manganese, phosphorus, potassium and zinc.

Recipe makes large, 32-oz meal-replacement smoothie, not a snack. Drink 1/2 right away, 1/2 mins 30 later or within 24 hrs
SHARON'S GREEN SMOOTHIE (adapted from "The Beauty Detox")

6 cups baby spinach (I do a whole bag)
5 cups (or 1 1/2 bunches) romaine
2 stalks celery
1 pear, cored and sliced
1 apple, cored and sliced
2 very ripe bananas
Juice of half a lemon
1 1/2 cups water
A few ice cubes (optional)

Combine the spinach, water, and ice and blend until smooth. Blend in the romaine and celery next, then the pear and apple together, then the lemon juice and bananas. Make sure it's blended really well!  I drink them every morning.
ORIGINAL Beauty Detox Recipe (88 calories)
2 cups water 1/2 head spinach 1 head romaine juice of 1/2 lemon 3 or 4 sticks celery
1 banana 1 pear 1 apple
* Spinach & Romaine with water    *celery, apple, pear    *lemon juice & banana    *16-24 oz per serving

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