My Daily Green Smoothie Recipe

I’ve been a longtime fan of morning smoothies, but I’ve recently discovered a new smoothie that has instantly become my morning addiction. I drink it every day and enjoy the process of making it in the morning before my workouts. This green smoothie works wonders for the body and mind and is packed with nutrition. It has protein, fiber, important vitamins and everything you need to look and feel your best. After just a week of drinking it, I noticed improvements in my skin and energy levels. My digestion improved too, and I started having less unhealthy food cravings. 

Remember, everything in the body is connected. Your gut, colon, and brain all effect each other, so if you feed yourself nutritious foods your gut will be healthy, which also means a healthy colon and brain (aka, better digestion and prevention from illness). Please feed yourself good foods, like this smoothie, and your whole body will thank you!

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I like to switch it up slightly, but I typically add the following foods to my daily green smoothie: purified water, banana, green apple, green pear, celery, romaine, spinach, kale, lemon, chia seeds, hemp seeds and bee pollen.

Dark leafy greens, like spinach, kale and romaine, are a good source of protein, as are chia seeds, hemp seeds, and bee pollen. You could absolutely add in different greens or fruits, or even add fresh herbs like cilantro or parsley. To make things easier with this smoothie, you can also make some extra and store it in a glass container in the freezer for later use. Otherwise, this smoothie will last covered in the fridge for two days.

The other thing I like about adding greens to my smoothie is that you get the most from your greens this way. Normally, aside from not eating enough vegetables during the week, most people don’t chew their food enough, which means they don’t absorb maximum nutrients. The nutrients in the vegetables are stored in the cell walls of the plant cell, so the blender will do a more efficient job of breaking these down. A Vitamix or powerful blender will really be best for making this smoothie smooth and creamy like it should be.

I encourage you to drink this smoothie and make it part of your morning routine!

Ingredients (makes 1-2 glasses)

– 1 1/2 cup cold, purified water

-1 banana

-1/2 green apple

-1/2 green pear

-1-2 celery stalks

-2 handfuls spinach

-1 handful romaine

-1 handful kale

-a squeeze of lemon

*optional: handful chia seeds, hemp seeds, bee pollen, or any other favorite superfood, herb, or protein powder

*For a smoothie with less sugar, remove the banana and pear, and just use the green apple.

Instructions

1- Pour water into the blender, followed by the spinach, romaine and kale. Blend until smooth.

2- Add the celery, pear and apple. Blend.

3- Add the banana and lemon. You can also throw in any optional seeds or foods, then do a final blend. Enjoy!

 

 

5 Tips to Reduce Stress Instantly

75%-90% of all doctor visits are stress related.  When stress goes untreated it suppresses the body’s immune system and ultimately manifests as illness. Poor nutrition, environment, career, unhealthy relationships, and lifestyle can all impact your body by releasing cortisol, the body’s stress hormone. While it’s normal to release cortisol, it’s important for your body to return to its normal cortisol levels following a stressful event.  In our high-stress culture though, your body doesn’t always have the chance to return to its normal cortisol levels, so your body is constantly in fight or flight mode which makes you more prone to several negative effects.

Here are five tips to help you reduce your stress instantly:

1. Make lists

You’re busy and have tons to juggle.  Writing things down, creating lists, and prioritizing tasks is one of the quickest fixes for reducing daily stress.  I recommend keeping a list of everything you need to get done for the day, then reorganizing these tasks in order of importance.  I also suggest completing the least exciting or hardest task before 11:00am.  Our willpower and focus is only good for so long, so put your energy towards finishing the most stressful work for the day earlier on.  That way by 11am you can take a big sigh of relief, because the rest of the day just got easier.

2. Move your body 

Early morning surfset with my girls!

Early morning surfset with my girls!

Our bodies crave movement.  Find something you have fun doing and make it part of your daily routine. Exercise is a way of releasing built up tension, so instead of reaching for the sugar and booze, get your body moving if you’re stressed.  It doesn’t have to be an intense workout.  Get off the subway a little early and walk the rest of the way to work, or take a work break to stand up and stretch at your desk.  You’ll feel much better!  Find a type of exercise that works for your body’s needs.  What did you like to do as a kid?  What makes you feel good?

3. Breathe 

Do you ever experience moments where you realize that you haven’t been breathing?  I mean, really breathing, like from the belly.  Start breathing consciously.  Slow your breath down and allow your body to relax for a moment.  Can you see your belly moving in and out or are you just breathing through your nose?  Breathe in for four counts and out for four counts, breathing through the belly.

4. Self-massage

Loving touch is so important to our mental health.  We crave affection and not all of us get it on a regular basis.  Give yourself some love.  Try massaging yourself.  Do you have tension in your shoulders?  Your temples?  Your neck? Breathe consciously and use your hands to make yourself feel good!

5. Lavender essential oils

Essential oils have been used for centuries for healing. Lavender oil has many therapeutic effects, and it’s a personal Lavender_lgfavorite for relaxing the mind and body and reducing stress. Poor sleep is often a result of stress, so lavender oil is especially useful at night before bed.  I like to put a couple drops on my hands to rub over my pillows. I’ll also put a couple drops on the back of my neck to relieve tension, and there are tons of other uses and methods for applying lavender oil.

Want more tips like these? Subscribe to my newsletters or contact me for a complimentary health consultation.

Meatless Monday- Rice with Kale and Toasted Cashews

We live such busy lives that we deserve an easy, warm, home cooked meal. So many nights I find myself digging through the pantry looking for an quick dinner.  This rice dish with kale and cashews is great because it’s simple and it offers a little bit of everything- whole grains, protein, healthy fat, and leafy green vegetables. I also love it because it can last a few days, so you only need to cook once and eat three or four times, something that’s ideal for the average busy person.

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Ingredients:

-1 cup uncooked arborio rice

-3 cups water or chicken broth

-a couple handfuls of cashews

-1 bunch laciano kale, stems removed and leaves massaged

-1/2 cup chopped onion

-1 tablespoon organic butterunnamed-2

-2 tablespoons extra virgin olive oil

Instructions:

1. Saute onion in oil and butter in a skillet for three minutes.

2. Add rice and stir for two minutes.

3. Stir in 1 cup broth or water. Cook and stir until liquid is absorbed.  Gradually stir in next cup of liquid.  Add kale to rice and mix in.

 

4. When liquid is absorbed, add remaining one cup liquid.  Meanwhile, toast cashews until unnamed-3golden brown, about three minutes.  When the last of the broth/water is absorbed and kale is wilted, add toasted cashews. Serve and enjoy!

Why Routines Are the Ticket to Success

Humans are creatures of habit.  Most of us have a daily routine of some sort, whether we are conscious of it or not. Life can definitely be hard and full of stress.  The more out of control we feel, the more a routine will benefit us. There aren’t enough hours in the day to get everything done, so keeping a routine helps greatly with time management, efficiency, energy, and motivation. Through personal experience and through my health coaching practice, I have realized that maintaining a routine is repeatedly one of the best ways for achieving success and happiness.

Everyone has their own morning ritual, but the day should begin with some type of routine.  My morning routine begins with my puppy’s cold nose on my arm every morning around 6:45am.  I get up, let him out and Wake-up-to-a-new-day1feed him, drink a warm glass of lemon water and have a small bite to eat while I journal for a little, brush my teeth, get dressed for the gym, work out, and then eat my post-workout meal.  This doesn’t need to be everyone’s routine, but for me, I anticipate my morning going as mentioned.  When these things don’t happen, my entire day is thrown off. Work gets put off, my energy is low, I get crabby often because I’m stressed from my routine being altered, I procrastinate more, forget to do certain things, crave foods I shouldn’t be eating, and just feel out of balance.

Think about the times you’ve traveled or had a reason to change your normal schedule.  Did you notice any differences in your day?  Perhaps differences in your eating, sleeping, emotions, motivation, or stress levels?

Sleep- Going to bed and waking up at the same time is crucial for healthy sleep patterns and deep sleep. Sticking to a schedule also gives our minds a sense of a starting and stopping point with work during the day.  For example, if you work a 9-5 job, our minds know that those hours are working hours.  But if you work a job with inconsistent hours, you’ve probably experienced your mind and body getting out of whack, and that it becomes more challenging to get in the mindset of work mode.

Meals- Try to eat at the same times daily.  This keeps our blood sugar levels steady throughout the day and gives us a sense of consistency.  Even eating the same foods (or similar foods) every day gives us one less thing to think about.

Morning Routine- In my opinion, having a morning routine is one of the best things you can do for yourself. Wake up at the same time, brush your teeth and wash your face, have a glass of water, and get dressed, even if you work from home.  This pattern helps get our mind prepare for the day and for work.  I also find I stay more organized and have more energy during the day if I stick to my morning routine.

Exercise- Even if it’s just stretching or getting off the subway a few blocks early so you can walk the rest of the way to work, a morning routine will help your success.  Exercise is a great way to escape stress and 31d21c8c1ae2bdde84b3483a75531396it gives us a sense of accomplishment.  This initial success in our day prepares us to take on the rest of the day and the obstacles it may throw at us.

Friends and Family- Spending time with the people that make us happy is important for maintaining balance in our lives.  Even with a busy schedule, find a little time during the week to catch up with the people that matter most.

Personal Time- “Me time” is so important!  Our lives are so busy that we often forget to make time for ourselves.  This alone time is time to decompress, reflect, relax, and to do the things that make us happy. Don’t use this time to respond to emails or phone calls… that does not count as personal time.

Interested in health coaching?  Check out my website jkhealthcoach.com for more information or contact me at jessicakhealth@gmail.com.

Sources: Motivate Thyself, Man Cave Zen

The James Bond Shower

James Bond always ended his showers by turning the temperature down to freezing cold.  It may not sound super enticing at first, but cold showers have several health benefits.  Next time you’re showering try even turning the water to freezing cold for the last few seconds of your shower.  I know, you’re probably shivering just thinking about it (especially those of you on the East Coast right now), but cold showers actually have several health benefits.  Personally, I find the cold water to be extremely refreshing, even if it’s cold outside.  Don’t believe me?  Try it for yourselves!  Here are some reasons why you should try this:

1. Wake yourself up-   Cold showers increase alertness.  When that cold water hits us, we begin to increase our oxygen intake, which speeds up our heart rate and releases a rush of blood throughout our bodies.  As a result, we gain more energy to help get us through our days.

2.  Beautify your hair and skin- I love natural beauty secrets, so I’m going to share this one with you: Cold water is excellent for maintaining healthy skin and beautiful hair.  Hot water dries our skin out and strips our skin of its healthy natural oils.  Cold water will firm your cuticles and pores and will close up your pores so that dirt cannot get in.  Never shower with hot water.  Keep the water warm or preferably cold, which will keep hair looking smooth, shiny, and healthy.  The cold water will flatten follicles and increase their ability to grip the scalp.

3. Boost your immunity-  A cold shower is a remedy for problems of the skin and heart.  The cold water will improve circulation and help the arteries pump blood, which helps our heart health.  There are other reported health benefits, like lowering blood pressure, clearing up clogged arteries, and improving the immune system.

4.  Lose some weight- Cold showers burn fat, the bad kind.  There are two types of fat: white fat and brown fat. White fat is what I’m referring to as the “bad kind.”  It’s fat that so many of carry around on our waist, thighs, neck, and lower back and that’s usually a struggle to lose.  We accumulate white fat when we consume unnecessary calories that our bodies don’t need to function and don’t burn enough of these calories off for energy.  Brown fat is the “good fat” and generates heat to keep us warm.  When taking a cold shower, the brown fat will burn calories to keep us warm.  According to Scandinavian research, exposing our bodies to cold temperatures increases our metabolic rate of brown fat by fifteen fold, thus aiding us with weight loss.Image result for benefits of cold showers

5.  Boost your post-workout recovery time- Perhaps you’ve seen athletes taking ice water baths before.  It looks god awful, but there’s a reason these athletes are enduring the cold water.  There’s no need to be as extreme as to take an ice water bath, but the cold water will reduce soreness after a workout.

6.  Get happy-  Cold showers create an anti-depression effect when the impact of the cold receptors of the skin send electrical impulses from the nerve endings to the brain. The cold water not only improved mood, but also helps us relax and hardens us to stress.

Sources: Medical Daily, Life Hack

Bananas Save Lives

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Bananas are the best.  I’ve actually witnessed first-hand the healing powers of bananas in bringing a young boy back to life! Ok, well maybe I saw that in Honey, I Shrunk the Kids, but the potassium-packed fruit saved the day and brought the boy back to consciousness.

It turns out that bananas offer much more than potassium.  There are so many health benefits from the nutrient-rich fruit, but also many other uses for everyday life.  Here’s what you’ll find in a banana:

  • Vitamin B6 – .5 mg
  • Manganese – .3 mg
  • Vitamin C – 9 mg
  • Potassium – 450 mg
  • Dietary Fiber – 3g
  • Protein – 1 g
  • Magnesium – 34 mg
  • Folate – 25.0 mcg
  • Riboflavin – .1 mg
  • Niacin – .8 mg
  • Vitamin A – 81 IU
  • Iron – .3 mg

(Source: Medical News)

I personally love bananas for their quick energy fix, mood-boosting qualities, and their ability to help with muscle and PMS cramps.  But there are so many other health benefits of bananas.  Some of these include:

  • Sustains blood sugar and boost energy, making bananas a great pre-workout snack (I recommend eating two bananas before your workout).  This also aids with PMS cramps and stress and makes you more alert.
  • High levels of tryptophan raise serotonin levels and reduce depression.
  • Aids in weight loss, swelling reduction, prevention of type II diabetes, strengthens the nervous system, and increases levels of white blood cells due to high levels of Vitamin B-6.  These high levels of Vitamin B-6, along with magnesium and potassium, also help smokers trying to quit by curbing withdrawal!
  • Helps with anemia and strengthens blood due to iron levels.
  • Low in salt, helping to lower blood pressure and protect against strokes and heart attacks.
  • High in calcium, helping with strong bones.
  • Acts as a prebiotic, aiding in constipation, bloating and diarrhea.
  • Aids in heartburn, ulcer prevention, acid reflux, and GERD.
  • Antioxidant-rich.
  • Helps prevent kidney cancer.
  • Lowers body temperature on a hot day.

(Source: Food Matters)

These are just the health benefits of bananas.  Now it’s time to learn about the fun, everyday uses for bananas:

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  • Use the peel to shine your leather shoes.  It really works!
  • Remove a wart by taping the inside of the banana over your wart.
  • Treat your bug bites with the peel.
  • Press the banana peel over cuts or bruises.
  • Rub a banana peel over your teeth for approximately two minutes to help whiten teeth.

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  • Use a banana to get out splinters.  The banana’s enzymes will naturally help get out the sucker when you press the peel over it.
  • Stop itchy scalp and moisturize hair and skin.
  • Stop oily skin when you make a mask out of the banana.  This mask will also help fight wrinkles.
  • Fight acne.  Wipe the inside of the peel on your blemishes and leave on over night.  Wash off in the morning.
  • Brighten house plants by rubbing the peel on leaves for extra shine.
  • In Asian cultures it’s common to place a ripe banana peel over a cooking piece of chicken to retain moisture while the chicken cooks.
  • Use as fertilizer.
  • Fight off aphids in your garden by burring dried or cut up banana peels a couple inches beneath aphid-prone plants.

(Source: Care2.com, Huffington Post, Readers Digest)

Here are some yummy ways to eat your bananas:

Morning oatmeal with cut up banana (great for weight loss– avoid instant oatmeal which is full of sugar)

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Peanut Butter Banana Smoothie

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Pan-Fried Honey Bananas

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Healthy Banana Pancakes

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Work It!

Exercise has become an important part of my routine and I highly recommend it!  The feeling of euphoria post workout actually gives me more energy during the day and makes me a happier person in general.  I love taking different classes at different gyms or creating my own workouts outdoors (the beach is my favorite).  I’m not a huge gym rat because I love the competition and comradery of working out with a group of people.

Fitness

Here are some exercises I love for getting the heart rate going:

80 Jumping Jacks

20 Push ups

40 Sit ups

50 Squats

20 Lunges/Leg

1Min Wall Sit

(Extra points for doing a few sets)