Recipes and Health Tips

Some of the benefits of Green Smoothies are:

  • Whole food nutrition from the fruits and veggies you choose, better than juice because you get all the fiber as well.
  • You can get your veggies in without even noticing the taste of the veggies is usually covered up by the flavors of the fruit.
  • They are easy and inexpensive to make with a few basic ingredients and a blender.
  • Because they have fruits and veggies green smoothies give you longer lasting energy than just eating fruit.
  • Green smoothies are low calorie, filling and hydrating.

So let’s get started! You will need:

  1. Greens – baby spinach (that is the best one for beginners), or “juicing greens” mix kale, turnip greens, spinach…
  2. Fruit – I always use at least half a banana for sweetness, berries, pineapple, apple, peaches, mango, etc… Carrots are good too
  3. Liquid – milk (almond,coconut, cashew, soy) juice or water
  4. A blender or Ninja
  5. Optional – Protein powder, yogurt or super food like Spirulina

I use 1 cup – 1 & 1/2 cups of greens, half a banana, 1 cup of other fruit put all that in the blender smash it down, cover with your liquid and blend on high until smooth. I add about 1/2 teaspoon spirulina and sometimes protein powder too and I use some frozen fruit because they taste better nice and cold!

Spa Recipes
Body scrubs are very easy to make, you simply mix the ingredients together store and store them in a glass container. Plastic containers are fine as long as you use your scrub within a couple of months. Essential oils will start to break down the plastic.

Lemon & Rosemary Salt Scrub

2 cups Sea Salt
1 cup Sweet Almond Oil
Zest of One Lemon
4 Drops of Lemon Essential Oil
1 Teaspoon Rosemary Chopped

Citrus Morning Scrub

½ cup light olive oil
1 cup sea salt
lemon zest from one lemon
2 drops grapefruit essential oil


There isn’t much that is more relaxing to me than a bath at the end of a long day! Well sometimes at the start of a long day they are nice too. To make a bath extra special try some of these ingredients & enjoy!

Milk or Milk & Honey – The lactic acid in the milk will gently exfoliate you skin and the honey is softening to the skin. Just add a few cups of milk with 1-2 tablespoons of honey to your warm bath water. You can also add powdered milk straight to the water. Relax and enjoy!

Herbal Bath – Use a few herbal teabags to create a soothing or energizing bath. You can add the teabags straight to the tub, or brew a strong tea (4 bags in a small pot of water) and add the tea to your bath, Try Chamomile for relaxation, lemon zinger for uplifting, or a green tea bath for detoxing. You can also buy blended “bath tea.” Like this Lavender and Oatmeal bath tea.

Epsom salts bath – Epsom salts are made from magnesium sulfate magnesium helps keep enzyme activity regular in your body and that helps your bodies functions to run smoothly. Sulfate is also important, and helps with the formation of brain tissue, joint proteins, and strengthening the walls of the digestive system. Epsom salts can also soothe sore muscles, relieve stress and soften your skin. It can also relieve psoriasis and eczema. Who knew a bath could do all that! For more information check out this article or the Epsom Salts Council.

Hot Oil Bath – This one is my personal favorite! All you need is a tablespoon or two of a quality carrier oil (like light olive, coconut, sweet almond or apricot kernel) and add a few drops of your favorite essential oil or essential oil blend. Then just add to your bath. Be careful getting in and out, your tub will be slippery. Also I pour a large pot of boiling water down the drain every week or two to prevent oil clogged pipes.

Bubble Bath – Bubble baths are a quick and fun way to relax try a natural bubble bath such as this one from California Baby
and add a couple drops of lavender essential oil to up the relaxation. The bubble form a layer on the surface of the water and help to keep your bath from getting cold.

Oatmeal Bath– If your skin is dry, itchy or irritated try an oatmeal bath. Oatmeal balances the skins PH, and has natural cleansers. You can buy packets of oatmeal bath at the drugstore, or to save money just make your own at home. Fill a sock or nylon stocking with one cup of old fashioned oats, soak the sock in your bath water squeeze it every few minutes to release the oatmeal starch into the water. If you are trying an oatmeal bath for a skin condition, don’t make the water too hot, that can further irritate your skin.

To make your bath even more relaxing I recommend: candles or an aromatherapy diffuser, a bath pillow, relaxing music, and a good book! Happy Soaking!

Your Mini-Guide To A 1-Day Detox

By Dr. Tiffany Lester

Considering doing a cleanse this fall after a summer of indulgence? Doing a one-day detox after a long weekend or vacation can be just what your body needs to get back on track. If you’re suffering from any of these common ailments, your body is practically begging you to hit the reset button:

Allergies
Bloating, and/or constipation
Weight gain, especially abdominal
Insomnia
Joint pains
Fatigue
Low energy

Why fall?

As the seasons change, it’s the perfect time to re-evaluate our habits and cleanse our bodies, homes, and minds. Choose one sacred day this month and devote it to your health. Try to combine it with a digital detox by turning off the phone, computer, and TV and enjoy time alone or with family.

Or spend a portion of the day tackling a closet or drawer that needs to be cleaned out. (Think you’re bad at decluttering? Here’s some motivation.) Choose one physical thing that needs de-cluttering in your life and do it today.

Your Mini-Guide To A 1-Day Detox

Morning

When you wake up: Drink warm lemonade. Mix 8 ounces warm (not hot!) water with half a lemon (freshly squeezed) to hydrate your body and stimulate digestion.

Meditation: Set yourself up for success and quiet your mind with a 10-minute meditation. To settle yourself before you begin, take 10 deep cleansing breaths. Not sure how to begin meditating? Try the Calm app, which has a timer with guided meditations for every mood.

Breakfast: Start your day by flooding your body with antioxidants, thanks to a green smoothie. So many delicious ways to go about this, but go easy on the fruit. A simple rule of thumb is to use three servings of vegetables for every piece of fruit. My favorite combo is the following:

A handful of spinach
A cucumber
Half avocado
1 inch freshly peeled ginger
Pear
Add filtered water or coconut water then blend for 30 seconds.

Mid-morning: Enjoy a cup of matcha tea and a handful of raw, unsalted almonds. This will calm any cravings and the matcha tea will give you a calm alertness for the rest of the day.

Afternoon

Lunch: Avoid the afternoon slump by eating a light lunch. Try a marinated kale salad with a cup of carrot ginger soup. Add as many different colors as you can to your salad including a healthy fat, like avocado. Avoid store-bought dressings as they’re often filled with preservatives and hidden sugars. Dress your salad with extra virgin olive oil and the other half of your lemon from the morning.

Exercise: Go for a light 20-minute walk outside after lunch — without your phone.

Mid-afternoon snack: If you’re hungry, eat a half cup of goji berries with 8 ounces filtered water. If possible, take a 20-minute nap!

Evening

Unwind: To aid your body in releasing toxins, unwind with a hot stone massage or an infrared sauna treatment. This will provide relief for sore joints and muscles while also helping you to relax.

Dinner: Keep it simple while focusing on whole foods. Try roasted chicken with brussels sprouts; cruciferous vegetables are great for liver detoxification.

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it reportedly helps lower blood pressure and cholesterol while also supporting your digestive system. When buying at the store, make sure it is caffeine free as some brands blend with green tea. I like to enjoy mine in a wine glass – it looks just like red wine!

Gratitude: Write down three things for which you are most grateful today in a journal or scrap of paper. The practice of writing versus thinking has a way of activating the pleasure centers in our brain. Go the extra mile, and add in another 20-minute meditation before drifting off to a restorative sleep.

Notice how your body feels after just one day of avoiding common food triggers like gluten, corn, dairy, caffeine, and sugar. I hope you’ll feel fantastic!