3 Ways to Get More Nutrients From Your Smoothies- recipe included!

Morning rituals are important, and for me, making smoothies is my thing.  Not only are smoothies convenient, but they contain tons of nutrients, depending on what ingredients you use.  Moreover, it’s easier for our bodies to digest foods that are in a more broken down form (which is why it’s important to chew your food).  When you blend your food, the cell walls of the food is broken down to a point where you can extract more nutrients and allow the body to absorb more of these nutrients. While juicing your food has become very popular, juices can have high sugar content and do not contain the pulp. With smoothies, the entire fruit or vegetable is blended in, which I like because you get more fiber and antioxidants from the pulp.  Other reasons to blend are that it allows for slower sugar absorption, a blender is easier to clean that a juicer, and overall I feel like you can do so much more with a blender than a juicer.  That being said, you can absolutely switch it up between juices and smoothies; both have their benefits.  Whenever possible, make sure to use organic produce, although you can get away with buying these “Clean 15” non-organic.

Leafy Greens

I put all types of things in my blender.  Spinach, romaine, and kale are a few of my favorite leafy greens to use because they don’t really stand out in the smoothie. Who wants to feel like they’re drinking spinach?  Ick, not even me.  Unfortunately, I’ve found out from my clients that not all blenders can successfully blend leafy greens.  Experiment with your blender at home.  At least with my Vitamix, there does seem to be an order in which you should put ingredients in your blender.  Start with your base liquid (I use purified water, hemp milk, coconut milk, or unsweetened almond milk), then put in the leafy greens, followed by fruit and lastly ice or frozen goods.  If I’m making two servings of smoothie, I generally put in one big handful of each type of leafy green.

Citrus Peels

Lemon has always been a staple of my smoothies, but recently I experimented by including the lemon peel.  The peel actually contains 5-10 times more nutrients than lemon juice and adds an extra punch to the drink. For example, one tablespoon of lemon peel contains double the amount of vitamin C and triple the amount of fiber than one wedge of lemon without the peel, according to the USDA database (Reboot With Joe). Once I experienced a smoothie with lemon peel, I started adding peels from other types of citrus (blood oranges and oranges, to be specific).  I highly recommend!  I don’t use the entire peel, maybe just a quarter from each type of citrus.  Upon further research, I’ve also learned the peels contain an antioxidant called Naringin that’s powerful in fighting cancer.

Brown Bananas

Ripened bananas have higher levels of antioxidants and cancer-fighting properties.  I’ve never been a fan of eating brown bananas since they’re a little softer than a yellow banana, but in a smoothie, the taste and texture are not distinguishable.  If you are diabetic or pre-diabetic, you actually should eat your bananas while the peel is still green, but if you aren’t diabetic, then “the more dark patches a banana has, the higher its immunity enhancement quality will be” (One Green Planet).

 

Morning Citrus Smoothie

-1.5 cups purified water, unsweetened almond milk, or hemp milk

-1 handful spinach

-1/2 organic green apple

-1/2 organic blood orange (leave peel on)

-1/2 organic lemon (leave peel on)

*If you don’t have organic citrus, make sure you wash the peel before adding it to your smoothie.

-1 ripened banana

-1 scoop unflavored protein powder (optional)

 

  1.  Add ingredients to your blender in the order listed above, making sure to blend gradually unless you know your blender can handle everything at once.  Add more liquid if the smoothie is too thick.
  2. Pour and drink immediately.  Enjoy!

 

 

My Top Tips and Recommended Products For Glowing Skin

Skin is the body’s largest organ, so your skin can say a lot about your health and what’s going on inside your body. There are many reasons for unhealthy skin, but some of the most obvious are hormones, certain beauty or cleaning products with harmful ingredients, toxins in the environment, or toxins from poor diet or non-purified water. With so many ways for the body to absorb toxins, it’s critical to detox often and take measures to avoid these toxins as much as possible.

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Blemishes on the face can tell you what exactly may be going on inside the body. For a guide to face mapping, click here.

I’ve had a few requests recently regarding my beauty regimen, so I’m going to share with you a few tips for glowing skin, along with some of my most recommended beauty products.

I try to always start my mornings off with my daily green smoothie, and I try to eat organic as much as possible. If you cannot afford to eat organic all the time, check out this list for the produce that’s most important to buy organic. It’s called, “The Dirty Dozen and Clean 15,” aka, 12 foods recommended to buy organic and 15 foods that aren’t as necessary to buy organic.

Drinking lots of water is super important for your health and for beautiful skin, so stay hydrated throughout the day and drink warm water with lemon for an extra detox kick. Hydration and a healthy diet do a lot for your skin, but here are some products to enhance your skin’s glow:

Collagen Powder– To start my mornings off right, I drink my daily green smoothie, which contains lots of green, leafy vegetables, fruit, and purified water. I also like to add a tablespoon of collagen protein powder. I prefer collagen powder to other protein powders because collagen doesn’t have a taste and does wonders for the skin, among other benefits. I’ve noticed since I started ingesting collagen powder that my nails have been healthier and my skin looks younger (not to toot my own horn). Bone broth is another recommended way to get collagen.

Collagen Protein Powder

Collagen Protein- $39 on Dr. Axe

 

COOLA Sunscreen- Whether or not the sun is out, I wear sunscreen on my face every day to protect against skin cancer and early signs of aging. I recently picked up this organic, “antioxidant-infused” sunscreen, and I absolutely love it. It uses all natural ingredients like organic acai oil, omega-3,6,9, vitamins B, C, and E. When I wear it, it’s so light that I don’t feel like I’m wearing sunscreen. Although I don’t smell the rose essence as much as I’d like, this tinted version gives my face a nice, even color so that I don’t necessarily have to use a foundation or powder on top.

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Coola Sunscreen- $36 Amazon

Thayers Alcohol-Free Toner– I love this toner. Not only does it smell delicious like rose petals, but it also moisturizes as it tones and makes my face feel especially clean. I only recommend using it at night after washing your face, rather than in the morning, which may cause skin to get oily during the day. This product may be too much if you’re someone with oily skin.

Thayers Alcohol-free Rose Petal Witch Hazel with Aloe Vera ~ 12 oz

Thayers Alcohol-Free Toner with Rose Petal, Aloe and Witch Hazel- $11 on Amazon 

Pure Hyaluronic Acid Serum– Want to know why babies have such plump, dewy skin? Because when babies are born, they are born with high levels of hyaluronic acid, which naturally deplete over time (source: You Beauty). Although this product might sound harsh with the word “acid” in it, it’s quite the opposite. It’s very light on, but has deep hydrating effects. I use this serum in the morning after I’ve washed my face, and in the evenings after my toner.

Best-Selling Hyaluronic Acid Serum for Skin- 100% Pure-Highest Quality, Anti-Aging Serum-- Intense Hydration + Moisturizer, Non-greasy, Paraben Free, Vegan-Best Hyaluronic Acid Serum (Pro Formula)

Pure Hyaluronic Acid Serum- $15 on Amazon

doTerra Fractionated Coconut Oil– Most coconut oils on the market work just fine for beauty purposes, but I prefer this liquid coconut oil right here. Coconut oil in liquid form is just easier to apply and spread, but I also like this particular brand because it doesn’t feel greasy on the skin. Coconut oil has at least 100 uses, but for beauty, I like to use it as a makeup remover or moisturizer. It takes makeup off easily, moisturizes the skin, and also helps your eyelashes grow! Check out what else you can do with coconut oil here.

doTERRA Fractionated Coconut Oil 3.8oz

doTerra Fractionated Coconut Oil- $13 on Amazon

FYI- I have not been paid to advertise any of these products. I only promote products I use and that I would recommend to a close friend or family member. I also have normal/dry skin, so these products may not have the exact same results for everyone.

 

Want to learn more about beautifying your skin naturally? Reach out here to speak with me, a certified health and wellness coach.