Recipe: The Best Green Smoothie

Hard-working muscles need vitamins and minerals for nourishment. Instead of giving in to your usual afternoon caffeine jolt or carb craving, try an energizing green smoothie. It’s great after a workout.  This fantastic smoothie from I Love Vegan has a peanut butter and banana base – it’s light, creamy and super mild!

green smoothie

 

The Best Green Smoothie 

Prep Time: 5 mins

Total Time: 5 mins

 

Ingredients:

·       1 cup unsweetened almond or soy milk

·       1-2 handfuls of spinach

·       2 frozen bananas

·       2-4 soft pitted dates

·       2 tbsp hemp hearts

·       1 tbsp natural peanut butter

 

Instructions:

Combine all ingredients, blend on high until perfectly smooth and frothy.

 

Superfood Smoothie Topping Ingredients (optional):

·       2 tbsp hemp seeds

·       2 tbsp chia seeds

·       2 tbsp raw buckwheat groats

·       2 tbsp slivered almonds (or pumpkin seeds)

 

Instructions:

Sprinkle on top of your smoothie.

 

Recipe recommended by:

 

 

 

 

Gennis Lafayette, N.C.

Certified Holistic Nutrition Consultant

Bar Method Teacher, Palo Alto & San Mateo

www.facebook.com/gennis.lafayette.ne

Happy YOU Year! Week 5

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Exercise builds muscle, burns fat, lifts your mood and helps you sleep.  You can’t argue with that one!  And it’s no secret that the key to achieving your fitness goals is consistency.

Here are some of our favorite reasons to get movin’:

• It trims and sculpts your body so your clothes fit better.  Weight-bearing exercise helps your build lean muscle, and that muscle shrinks fat cells.  The more lean muscle you build, the more fat your body will be able to burn off.  Since muscle weighs more than fat, you may very well lose inches before you lose weight. 

• It boosts your endurance. Exercise delivers oxygen and nutrients throughout your body and helps your cardiovascular system work more efficiently.  When you heart and lungs work in a more efficient way, you have more energy for daily life. Who doesn’t need more energy these days?

• Exercise burns calories.  In order to lose weight, the best long-term approach is to eat a reasonable diet and use exercise to work yourself into a deficit in order to shed extra lbs.  The calorie burning effect of exercise (especially if you do muscle-bearing work) lasts for hours after your workout is over.

• Exercise makes you happy.  Brisk movement induces the production of mood-boosting chemicals in your body.  The more intense the work, the more of a lift you may notice.  But, something as simple as a quick 30-minute walk can leave you feeling happier and more relaxed.

• Moderate exercise boosts your immune system.  Every sweat session you log helps to boost your immune system by more rapidly circulating cells that can kill both viruses and bacteria through your body.  The effect can last up to 24-hours post workout.

The Bar Method provides a foundation of strength, flexibility and good form, and it’s a great complement to many other exercise disciplines. Increase your level of fitness by adding other movement to your day. Walk to and from an easy errand. Garden. Go for a jog. Do yoga. Take the stairs. Park in the furthest parking spot. You get the idea – variety is the spice of life.  Keep your body moving, and the endorphins flowing!

Blog contributor:

 

 

 

 

Gennis Lafayette, N.C.

Certified Holistic Nutrition Consultant

Bar Method Teacher, Palo Alto & San Mateo

www.facebook.com/gennis.lafayette.ne

Recipe: Homemade Electrolyte Drink

Many sports drinks contain important electrolytes, which is essential for proper hydration when you’re working out hard. But, they’re chock full of non-food sweeteners like high fructose corn syrup and artificial colors, flavorings and more.

We love when you can make a better version of something at home! Here’s a few recipes where you can make your own electrolyte drinks from Everyday Roots. They’re less expensive than Gatorade, with no artificial colors!

electrolytedrinkingredients

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Lay-Low Recipe

• 1/4 cup of freshly squeezed lime juice
• 1/4 cup freshly squeezed lemon juice
• 1 ½ to 2 cups fresh water, depending on how strong you want the flavor
• 1/8 teaspoon of sea salt
• 2 tablespoons natural sugar or honey, to taste

 

Directions

Toss everything into a food blender and blend until the honey is dissolved, or just use some elbow grease and blend it by hand. Pour yourself a tall glass, drop in a few ice cubes, and enjoy.

 

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Bright ‘n Early Recipe

• 1/4 cup freshly squeezed lemon juice
• 1/2 cup freshly squeezed orange juice
• 1 ½ to 2 cups of fresh water
• 1/8 teaspoon of sea salt
• 2 tablespoons natural sugar or honey, to taste

 

Directions

Same as above. You can halve or double the recipe as you need, and feel free to experiment with flavors. Keep in mind citrus fruits, especially orange, are a good source of electrolytes.

 

Recipes recommended by:

 

 

 

 

Gennis Lafayette, N.C.

Certified Holistic Nutrition Consultant

Bar Method Teacher, Palo Alto & San Mateo

www.facebook.com/gennis.lafayette.ne