If you are new to the world of smoothies, you won’t be for long!  Many popular chains like McDonalds, Starbucks, and Jamba Juice are adding in smoothies with veggies and fruits, but beware of smoothies at chains where you do not know the ingredients which may contain lots of added sugars and ingredients that make them anything but the “healthy” foods they appear to be.  In fact, Smoothie King’s The Hulk Strawberry Smoothie has 1,035 calories, 125 g sugar and 35 g fat (13 g saturated) which is more fat than you would find in a McDonald’s Big Mac!

Smoothies are one of the easiest, tastiest and most energizing ways to start your day without feeling weighed down by the usual flour based breakfast foods.

There are limitless possibilities for smoothie combinations, but here are my tips for a basic recipe to get started followed by two of my favorite recipes below:

Start with your Smoothie Base:

Frozen fruit – any unsweetened fruit such as pineapple, peaches, strawberries, blueberries, raspberries, mangoes, grapes, pears, cherries, bananas, etc.  I like to buy mine fresh and freeze them on my own, but you can also purchase bags of unsweetened frozen fruit in the grocery store freezer section.

Add-ins:

• Unique “extras” like natural dried dates (no sugar or preservatives), canned pumpkin, cubed avocado, natural nut butters (almond, cashew, hempseed)
• “Superfoods” such as Complete Greens_@ powder, chia seeds, flaxseeds, bee pollen, maca powder, wheatgrass, spirulina
• Unsweetened coconut, soy or almond milk
• Healthy protein sources such as TLS@ On the Go Shakes, soft tofu, nonfat plain Greek yogurt, kefir, edamame, pasteurized egg whites, plant protein powder (pea, hemp, rice)
• Secret “veggie” ingredient – add a handful of spinach, kale, cucumbers, carrots or celery!  If this idea sounds scary to you – trust me on this one and just try it. You will find you won’t even taste the veggies when they are blended into a smoothie with all the other ingredients…but your body will be able to tell the difference soon!

Morning Refresher

• 1/2 cup sliced cucumbers (ideally peeled)
• 1 cup frozen sliced peaches
• 2 tsp. ginger
• 2 tsp. ground flaxseeds
• ½ cup unsweetened coconut milk
• 1 scoop TLS@ vanilla shake (optional)

Blend all ingredients with desired amount of ice until smooth and creamy.  Enjoy!

Berry Veggie Blast

• 1 cup frozen blueberries
• ¼ cup frozen chopped spinach
• 2 scoops Complete Greens_@
• 2 tsp. chia seeds
• ½ cup unsweetened almond milk
• 1-2 scoops TLS@ vanilla shake (optional – makes a creamy “milkshake” smoothie)

Blend all ingredients with desired amount of ice until smooth and creamy. Enjoy!

Soups are equally as cleansing for the digestive system and are a great way for getting in several servings of vegetables in one dish.  If you are not ready for a full detox of only raw  or lightly steamed veggies, fresh fruits and natural broths, having a smoothie for breakfast and soup for lunch for 7-21 days as an EXCELLENT alternative to a strict detox which will also clear your system of toxins and the “paste” that forms from eating SAD (standard American diet).

While here are some brands of prepared soups that are made from natural, organic ingredients that I approve of for my clients, however, I have found it is often more cost effective to make your own.  Before you say you “don’t have time to cook” many cleansing soups are not labor intensive if you have a Crockpot or a large pot that can simmer on the stove for a few hours while you are busy
doing other things on your “to-do” list.

While cleansing, you want to focus on “clean” soup recipes without any meat, flour, dairy, butter or cream.  The best soups are made with all veggies or beans, such as white bean and kale, lentil, Moroccan chic pea, split pea, butternut squash, broccoli, or cauliflower.  Cabbage, leeks and fennel are excellent for liver detoxification.  In creamy soups, instead of actual cream, you can substitute tofu or light beans to the soup base and puree everything in a blender to achieve the smooth consistency you desire.  Quinoa is a seed that is high in fiber and
protein and lends itself well to the detoxification process in place of brown rice or whole wheat noodles.

I have included some of my favorite basic cleansing recipes below for you to try.  I look forward to hearing your own smoothie and soup recipes through your comments below!

If you would like a personalized weekly or monthly cleansing meal plan, please contact me at beth@myhealthytransitions.com and we can discuss your personal tastes, lifestyle and goals in order to design a plan that is perfect for you!

Basic Detox Soup Recipe:

 1head of green cabbage, shredded

2 cans of diced tomatoes

2 green peppers, chopped

3 carrots, sliced

1 bunch of celery, chopped

2 onions, diced

2 cups broth (vegetable, chicken or beef)

2 cups vegetable juice

Your choice of seasonings

Spray a large pot with cooking spray and sauté the onions until soft. Add the remaining ingredients, bring to a boil and then simmer until all the vegetables are crisp tender.

The basic cabbage soup can be pretty bland, so variations include adding red cabbage, green beans or mushrooms to the soup. For more flavor some people like to add lemon juice or balsamic vinegar. A variety of herbs and spices can be used, such as salt, pepper, thyme, basil, or rosemary. Or, to simplify it even further, you can just use regular bouillon cubes.

Healing Quinoa Cabbage Soup 

2 to 3 tablespoons extra virgin olive oil

1 very large sweet onion, cut into crescent moons

2 to 3 cloves garlic, crushed

1 to 2 teaspoons grated fresh ginger

4 large carrots cut into matchsticks

6 cups water

2 to 3 teaspoon Herbamare (or to taste)

2 cups cooked quinoa

2 cups (or more) sliced savoy cabbage

1/2 cup chopped cilantro

freshly ground black pepper to taste

Heat a 6-quart pot over medium heat. Add the olive oil. Then add the onions. (I also like to add a few dashes of sea salt, dulse seaweed flakes or Herbamare at this point). Sauté for 10 to 15 minutes on medium heat.

Add the garlic, ginger and carrots and sauté 5 minutes more. Add the water, Herbamare, and cooked quinoa and simmer for about 10 to 15 minutes or until carrots reach desired tenderness. Add in cabbage and cook a few more minutes.

Turn off heat and add the cilantro and freshly ground black pepper. Taste and add more seasonings if needed. Stir it all together and serve!

Creamless Spinach Soup

1 pound of spinach

1/2 cup diced onion

1/2 cup diced carrots

1/2 cup diced celery

1/2 cup diced leek

3 cups water

1/2 teaspoon Thyme

1 tablespoon olive oil

1/2 teaspoon chopped garlic

Sauté the onions, carrots, celery, leek in a pot with the oil and garlic.

Add the water and Thyme; simmer for one hour then leave to cool for one hour.

Puree in a blender, and then put back in the pot on medium heat.

Add the spinach, cook until it wilts, and serve hot!

Warm Broccoli Soup

1/2 Avocado

6 -8 Decent size Broccoli Heads

1/3 Red Onion

1 Celery Stick

Big Handful of Spinach

Fresh Grated Ginger

Lightly steam the broccoli, for 5-6 minutes. Place it and all the other ingredients in a blender. Add garlic, salt and pepper to taste.

Vegan Creamy Cauliflower Soup

Half a head of cauliflower

Extra firm Tofu (0.2 block)

Leeks (0.5 cup), white part of the leek bulb

1 Serving Soy milk (approx. 8 oz)

Sea Salt (1 dash) optional, or use other natural seasoning to taste

Water (one cup, either tap or filtered)

Process cauliflower, tofu, leeks, soy milk and water in blender or food processor on liquefy setting. Add water or extra soy milk after blending if mixture comes out too thick. Cook in sauce pan for 5 to 10 minutes to warm.

I look forward to hearing your own smoothie and soup recipes through your comments below!

If you would like a personalized weekly or monthly cleansing meal plan, please contact me at beth@myhealthytransitions.com and we can discuss your personal tastes, lifestyle and goals in order to design a plan that is perfect for you!

I have an extremely busy schedule just like many of you, but I find people often ask me how I manage to have so much energy to accomplish everything I do without running out of steam.  Today I am going to share one of my best “secrets” with you so you can feel the same way and have more energy right away!

Many of us are well aware of broad-spectrum activities or habits that are beneficial incorporate into our lives that will increase our
energy levels:  regular exercise, adequate rest, stress-management techniques, choosing to do what you love in work and “play,” interacting with positive people, etc.  but it is hard to make all of these a priority and many of them take time.  So what
can you do RIGHT NOW that will give you the energy you need to make it through your hectic day?  The answer is not another cup of coffee, diet soda or sugary snack.

As Health & Wellness Coach, I find that many people overlook the true value of food and what it can do for our bodies. Nutrition is one of the most powerful tools we have to be healthy, but sadly one that is usually put on the back burner when our lives become increasingly overscheduled.  However, our energy levels are directly connected to the foods that we eat!

When do you hit your typical slump?  Some people wake up feeling exhausted and can barely get out of bed in the morning.  If
you eat lunch at noon, by 3 pm your body typically has digested food from lunch and your energy levels may be low, but you still need to finish the report for your boss, pick up your kids from school, feed them a snack, take them to soccer practice and attend a work holiday function later that evening.  So what can you do to make it through this type of hectic day with energy to spare?

The two most common culprits to lagging energy are skipping meals and choosing the wrong foods.  With that being said, I am going to provide you with more specific tips to help you increase your energy through the simple power of nutrition!

Beth’s Top Tips for an Immediate in Energy: 

• Eat breakfast!  Not only does eating breakfast within 30 min. of waking jump-start your metabolism, but it gives you
  an increase in energy throughout the day.  This meal does not have to be complicated, but there are many portable
  breakfast ideas that eliminate excuses for avoiding this top energy tip.  (For those of you who are trying to loseweight, numerous studies have shown that breakfast-eaters weigh less than people who skip a morning meal, so that is even more motivation for you to get started.)
• Don’t skip meals!  Instead, eat several smaller meals at regular intervals every 3-4 hours through day.  I know this sounds impossible with a busy schedule, but your body will thank you and you will soon have more energy as a result.  If this is something you do not currently do, set a goal to not skip meals/snacks just one day at a time, then work your way up to making this a regular practice.  My biggest tip to make this happen is to plan ahead.  Take a look at your schedule for the upcoming week and plan when you will most susceptible to skipping a meal.  If you are on a diet (which I view as a four letter word but that topic could be a whole other column) you still need to eat regularly to keep your metabolism going and your energy levels high.
• Choose the right foods in the right combinations.  When I work with clients, this is what we focus on the most initially as the key to immediate results.  This tip can be broken down into more specific recommendations below:

Don’t shun carbohydrates!  With all the conflicting information out there, carbs have gotten a bad rap.  “Good” carbs are complex with fiber such as whole grains, steel cut oats, legumes, lowfat plain yogurt, sweet potatoes,
fruits, are easily converted to glucose slowly which our body can use efficiently for fuel and which gives us energy that is long-lasting.  Processed carbs void of nutrients and fiber will be converted to glucose quickly so your body is not able to use all the sugar in your system at once which is why they are easily stored as fat.
The best combination for increased energy levels for every meal and snack is to include foods that contain complex carbohydrates, fiber, low fat protein and “good” fats.  Don’t worry about specific ratios; just try to get in all the categories (many foods contain more than one).  In addition to including complex carbs, protein takes longer to digest which gives you energy for longer periods of time.  “Good” fats are also important forsatiety and absorption, but if you eat food with too much fat at once your body will feel sluggish.  Sugar is also a tempting energy-boost, but the “crash” that follows the “high” sets you up for the energy slump you are trying to avoid.
Examples of basic foods that are known for increasing energy naturally are:
Apples and other High-Fiber Fruits (Berries, Oranges,
Under-Ripe Bananas)
Broccoli and other Cruciferous Green Vegetables
Eggs
Salmon
Avocadoes
Whole Grains like Oatmeal, Barley, Farro and
Quinoa
Leafy, Dark Green Vegetables like Spinach, Kale,
Arugula, Swiss Chard
Sweet Potatoes and other Root Vegetables like
Turnips, Carrots, Pumpkin
Raw Cashews
Raw Almonds
Plain Low fat Yogurt or Greek Yogurt (sweeten
with agave and fresh fruit if needed)
Low fat Cottage Cheese
Dried Fruits (natural without added sugars or
preservatives)
Beans/Legumes
Organic Green Tea
“Super foods” like Maca, Chia seeds, Flaxseeds,
Gogi Berries, Bee Pollen

• Stay hydrated!  I do not mean with coffee, energy drinks, or diet sodas.  Water is the most natural beverage available and it is crucial to our energy levels because it is necessary for life and the functioning of our cells and organs.  My tip is to always carry a BPA free or glass water bottle so that you are never without a refreshing beverage when you need it most.  If you do not like the taste of plain water, add fresh lemon, lime, berries or natural seltzer.
• Consider high quality supplementation.  I am a proponent of getting most of our nutrients from “real” food; but in today’s stressful world with increased exposure to toxic substances supplementation can be important.  If you have a poor diet, I recommend taking a high-quality multivitamin daily.  I personally take an Isotonix OPC3, which is a powerful natural supplement providing loads of antioxidants that promote reduced inflammation which gives me increased energy.  Not all supplements are created equal, so feel free to contact me or talk with a holistic practitioner to discuss supplements that are best for you.

I suggest you put this “tips” list on your fridge or desk so you can see it every day.  I encourage my clients to set small, realistic and achievable goals each day/week, which is often much more effective than large “resolutions” that typically fail. Therefore, if you are not doing any of these things yet, I my recommendation is to start with one tip you think is most realistic to incorporate into your current lifestyle and do your best to reach that goal a week at a time before moving on to another.  If needed, try this with a friend, coworker, or Health Coach for additional accountability and motivation.

In closing, we must start making ourselves a priority before we can take care of others and that includes making nutrition a priority/non-negotiable.  Even Michelle Obama recently said in an interview with Barbara Walters on ABC that she makes sure that she puts herself
first so that she can be her best self and serve others.   If the First Lady can do it…so can you!

Beth Romanski is a Certified Health & Wellness Coach specializing in personalized nutrition plans and healthy weight loss programs for men, women, kids and families. As a special holiday offer for readers, please contact Beth for a free health assessment and a free hand out with the top tips for increasing energyimmediately with a grocery shopping list, sample daily meal plan and sample recipe including all the energy-inducing foods!