Winter is finally over, and it’s as though the clouds parted, the sun shone through and the angels sang! Well, not really…but the dawn of another season is always an exciting proposition for me.

With spring flowers about to bloom and we begin to prepare for warmer weather, naturally this got me thinking about my summer body.

It’s natural to add a few seasonal pounds in the wintertime – our ancestors did so in order to stay warm during the colder months, and I do it because, well, I like heavy indulgent meals. But it’s spring time, and that means it’s time to shed our winter coats- literally and figuratively!

Spring cleaning

Every year, at this time, I undertake a spring clean of sorts. It’s a regime of eating lighter and ramping up my exercise routine in anticipation of the summer months. As a self-proclaimed water baby, being uncomfortable in my own skin poolside simply will not do!

A large part of my spring clean involves juices and smoothies. I include them because I want to ensure that I am meeting my daily requirements for nutrients, in the most efficient way possible. Smoothies, in particular, are an excellent detox tool because they provide heaps of fiber, which is necessary for staying full and satisfied.

I always allow myself one last hurrah before I commit to my spring cleaning efforts, and this time was no different. But with this level indulgence comes a sluggish morning after, so to get my first detox morning started, I looked to a blueberry smoothie, of course!

My go-to energy giving smoothie is blueberry with bee pollen, as bee pollen is a natural energy booster and blueberries are brimming with body loving antioxidants (you should know by now that I LOVE blueberries!) And in order to sustain my energy and fullness, I include vegan protein powder.

A friendly note on protein powders – be sure to look for grass fed or vegan varieties, otherwise you could be consuming less then quality protein.

Vanilla, Blueberry and Bee Pollen Smoothie

Serves 1

• 1 cup frozen blueberries
• 1 tbsp bee pollen granules
• 2 tbsp vegan vanilla protein powder
• 2 tbsp Greek yogurt
• 1 ½ cup coconut water

Combine all ingredients and blend until smooth. Enjoy!

I was at a conference this weekend, spending my days in rooms full of people networking, shaking hands and sharing re-circulated air. It was awfully busy – late nights, early morning and meals that had little emphasis on health, but rather convenience.

And wouldn’t you know it – I can feel myself getting sick. I’ve got the ticklish throat, mild aches and an overall tired feeling that I cannot seem to shake, on the eve of a coming getaway, no less.

It figures.

I leave for my weekend sojourn in exactly two days, so how do I kick this sickness in the butt without having to set foot inside a pharmacy? You guessed it – juice!

My bet on juice as the cure

Whenever I am in a time crunch, like this one, I look to juice to help cure what ails me, for fast relief. Now, there are many juice combinations that are guaranteed to keep us healthy as a measure of prevention, but when sickness is at the front door, there a few juices that get the job done quite like citrus juice.

Citrus juice is packed with vitamin C, well known for being an extremely powerful antioxidant, with an ability to relieve and reduce many sicknesses and keep our body systems working at optimum level. The antioxidant powerhouse that is vitamin C is found in abundance in lemons, limes, grapefruit and oranges.

Typically you can often find me, early in AM, taking a shot of lemon juice on any given day, anyway. However, during this conference weekend, I let my routine get away from me – and that’s a lesson learned.

So this morning as I awoke, feeling less than stellar, I decided that I was going blast my malady with nutrients. I’ve been drinking juice all day – but specifically citrus juice.

My juice combination to relieve sickness

I combine two oranges, one grapefruit, one orange, one lime, and one lemon. You’d think the blend would be sharp and sour, characteristic of citrus fruits, but the sweetness of the orange takes the edge off quite nicely.

I will be drinking this juice blend three times today and three times tomorrow. Combined with rest, I firmly believe that wellness will be mine. I’ll report back soon!

With that, it’s back to my juicer and then back to bed.

What are your favorite juice blends to help relieve sickness? Share with us in the comments below!

You already know that breakfast is the most important meal of your day, so why are you polishing off a doughnut along with that Venti cup of coffee? (Okay, no judgment—we’ve been there, too.)

If the thought of green things in the morning turns your stomach, these delicious, avocado-filled recipes might change your mind.  Avocados are creamy, sweet, heart-healthy, and full of good-for-you, anti-inflammatory fats.

They’re also loaded with fiber, vitamin K, folate, vitamin C, vitamins B5 and B6, and potassium. And these recipes? The ingredients list is short, the process is simple, and they’ll get your day started off on the right foot. Promise.

Basic Avocado Toast

This is one of the simplest meals you can make, and you’ll be shocked at how delicious it is! Toast two slices of good bread. While the bread is toasting, slice up an avocado. Place the slices on the toast, mash slightly with a fork, drizzle with olive oil, and sprinkle with salt and pepper. Yum.

Spicy Tomato Avocado Toast

Make a few slices of Basic Avocado Toast, and top with sliced grape tomatoes, a squeeze of lime, and red pepper flakes.

 Avocado Smoothie

Craving something sweet and cool for muggy mornings? Freaked out by the thought of a blended avocado? (It might make you feel better to know that avocado is technically a fruit—also known as the “butter pear.”) This 3-ingredient smoothie is sweet and creamy enough to convince the most hardened avocado-skeptic.

Blend one avocado with a handful of ice cubes and a cup of milk (regular, rice, almond, soy, etc.). Sweeten with a generous drizzle of agave or honey. You could also use  condensed milk, like they do in Vietnam, which will make it extra sweet and thick.

 Scrambled Eggs + Avocado

Scramble your eggs until they’re beginning to set, but still soft. Toss in a cubed avocado and stir until the avocado is warm and the eggs are cooked. Top with diced herbs, if you have any (a sprinkle of cheese wouldn’t hurt, either.)

 Leftover Breakfast Burrito

If you have any of the following lying around your kitchen, turn that Scrambled Eggs + Avocado recipe into a simple breakfast burrito:

• tortillas
• cooked black, red, or pinto beans
• cooked rice
• shredded cheese or queso fresco
• red or green pepper
• onion
• fresh tomatoes
• salsa

Briefly warm the tortilla in the microwave or oven. Add the scrambled eggs (with avocado), and top with whatever you like. Roll up the tortilla and dive in!

photo attribute: thekitchn.com

The weathers finally warming up, and we’re actually getting kind of excited to stop gorging on cheesecake, jalapeno poppers, and rum-based drinks for a few weeks in order to celebrate the freshness of our favorite season.

And with that seasonal change, as always, comes the need to cleanse and detox. Whip up these detoxifying juices several times a week to cleanse your liver, brighten your eyes, and stock your system with potent vitamins in order to counteract those rainy spring sniffles.

Use organic vegetables if at all possible—that way, you’ll avoid any pesticides that come in contact with non-organic leaves and peels.

Dandelion-Spinach Detox Juice

Long praised for their liver-detoxifying properties, dandelion greens are rich in beta-carotene and have a signature bitter bite to them. Add more lemon (or toss in some agave) to taste if the juice is too bitter for you.

Spinach’s list of vitamins and nutrients is too long to list here, but let’s start with vitamin K, vintaim A, manganese, folate, magnesium, and iron (thinking of sneaking an extra handful of leaves into your juice yet?) If after you’re finished with this recipe, be sure to checkout our growing list of spinach blog archives for some other info and ideas on how to use this magical green!

• 1/2 bunch dandelion greens
• 4 cups spinach
• 4 carrots
• 1/2 cucumber
• 5 stalks celery
• 1/2 lemon, peeled

Feed the dandelion greens and spinach into your juicer. Then add three carrots and the rest of the ingredients, using the last carrot to push all the rest of the ingredients through. Drink immediately.

Carrot-Beet-Celery Detox Juice

This peppery drink offers powerful detox action from the root vegetables, while the spiciness of garlic and black pepper gives your immune system a boost. Beets are packed full of a variety of antioxidants; carrots, as you know, are an amazing source of beta-carotene; and celery is a rich source of vitamin C (not to mention that its water content makes it great for juicing).

Radishes also help to cleanse the liver and improve digestion, as well as being a good source of vitamin C. Parsley isn’t just a garnish—it can actually neutralize certain carcinogens, and it’s full of antioxidants and folic acid. Enjoy this bright drink once a week for maximum benefits.

• 1 carrot
• 1 c. beets
• ¼ c. celery
• 2 tbsp radish
• ¼ c. fresh parsley
• 1 clove raw garlic
• ¼ tsp. black pepper

Feed parsley through your juicer, followed by the celery. Add the rest of the ingredients, and top the juice with fresh ground black pepper. Drink immediately.

Photo attribute: kblog.lunchboxbunch.com

We’ve all been there – you’re excited to get your juicing on and eagerly feed huge chunks of fruits and vegetables into the juicer, only to plug the thing up. Trust me, I have been there more than once in my life, because that’s what juicing does – it gets us so excited that we forget to chop our fruits and vegetables into sizes that our juicers can handle.

But I’m here to prevent this from happening to you or I ever again!

How to feed your juicer properly

Most juicers, unless commercial grade, appreciate it greatly when you cut fruits and vegetables into bite sized pieces. Think of feeding your juicer as you would think of yourself – do you want to eat food that forces you to chew with your mouth open? Didn’t think so! Juicers are the same.

Generally speaking, juicers fare rather well with leafy greens, so there isn’t too much cutting that is required. But for your own ease of use, I would give them a rough chop. When juicing things such as root vegetables that are tough and porous, feed them individually through the juicer. That will ensure there won’t be clogs. Fruits and vegetables that should be cut into juicer friendly pieces are:

• Apples
• Pears
• Carrots
• Beets
• Broccoli
• Cauliflower

Citrus fruits require particular attention, not because of their rough outer skins, but because those skins must be removed. The white part, called the pith, is incredibly bitter, and it’s made even more bitter when pulverized by juicing. If you feed the whole citrus fruit into your juicer, your juice creation will be ruined and your efforts will be wasted.

Your juicer can take a beating!

Now with all this said, don’t be afraid to push the limits of your machine. You never truly know what your juicer can handle until you put it to the test. If you can minimize the amount of work that you have to put in prior to actually juicing, you increase your likelihood of sticking with your healthy habits. Besides, cleaning up after juicing is work enough, so the least amount of prep required, the better.

Currently I am obsessed with this green lemonade - it’s full of antioxidants that make our cells feel amazing. The only prep that is required is the peeling of the lemon and cutting of the apple. Other than that, this is full of user friendly greens!

Green Lemonade

Makes 1

• 1 lemon
• 1 bunch kale
• 1 granny smith apple
• 1 cucumber

Peel the lemon and chop the apple, kale and cucumber into juicer friendly pieces. Feed it all through a juicer and drink immediately.

Blending is a daily affair in our household. It’s a quick and easy way for me to trick my family into eating their fruits and veggies. We’ve discovered some super delicious smoothies that I can even pass off to my kiddos as dessert. Once I realized they had a taste for my creations, it was time to boost up the nutritional content.

Bring on the add-ins!

While certain add-ins like vitamins can take away from the flavor of your smoothie, there are many other ingredients that are ah-mazing!

So, here it is: my top 5 favorite smoothie add-ins!

Flaxseed

Ground flaxseed adds healthy fat (Omega-3!!!) and fiber to your smoothie! Flaxseeds also contain Lignan, which is a huge help in the fight against cancer. There is also some evidence that flaxseeds may help reduce your risk of diabetes, stroke and heart disease.

Wheat Germ

Wheat Germ is one of the best sources of folic acid. For those of us who suffer from anemia, or are pregnant, folic acid is a must!  Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant. And hurray for another source of fiber!

Cocoa Powder

Researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants than a cup of green tea. Cocoa also contains magnesium, which is key for battling diabetes and high blood pressure. It’s also been used for centuries to help breast milk production, and increase  libido!

Tofu (soft or silken)

Tofu adds a rich, creamy texture to your smoothies and a ton of protein! It’s great for lowering your lousy (LDL) cholesterol, and it can even help alleviate symptoms of menopause. Tofu also contains isoflavones, which prevents premature aging! What I love most about tofu though is that it’s flavorless, so it takes on the essence of whatever you’re mixing it with.

Protein Powders

The three main versions of protein are whey, hemp, and soy. They are sold in plain and flavored powered versions and can be mixed in with any smoothie. Whey protein is milk based and is my personal favorite. According to Dr. Mike Moreno, a dietician, it’s the best protein out there. Whey protein is loaded with amino acids and thanks to its high levels of leucine, it promotes fat loss, all while keeping your muscle lean.

Simply sprinkle the powders into your favorite smoothies, or try one of these recipes!

Flax Tofu Mango Peach Smoothie 

• 2 servings of silken or soft tofu
• 1/2 cup rice milk
• 1/2 cup soymilk
• 1/2 cup frozen mango
• 1/2 cup frozen peaches
• 1 teaspoon flaxseed

Add liquids to blender, followed by the tofu, frozen fruits and flaxseed. Blend and enjoy!

Wheat Germ Smoothie (from Dr. Oz!) 

• 6 oz Greek yogurt
• 1 cup almond milk
• 1/4 cup almonds
• 1 cup blueberries
• 4 strawberries
• 1/4 banana
• 1 tbsp wheat germ
•  A few ice cubes

Add Greek yogurt, almonds, almond milk and ice to blender and blend to desired consistency.

Add berries, banana and wheat germ and re-blend until smoothie is completely mixed.

Coconut is the newest health food darling, with it being used in everything from cooking to hair care. And coconut milk, used for centuries in eastern food cultures, is now hitting the mainstream in North America, where it can be found weaving seamlessly into our diets – and for good reason!

Coconut, whether in oil, milk or water form, is effective in destroying intestinal parasites, which are a byproduct of suspect food consumption. With the northern American diet rich in processed foods, coconut detoxifies the kidneys and urinary tract and can be a godsend for women who suffer chronically from the dreaded urinary tract infection.

A terrible side effect of a nutritionally devoid diet is stomach ulcers. By ingesting coconut, we help repair the damage. With its incredibly high lauric acid content, coconut makes an effective natural antiviral, antibacterial and antifungal remedy, helping to naturally boost our immunity. And with some harsh winter weather still ahead for some parts of the country, coconut is essential in any cold and flu fighting arsenal.

For those among us undertaking a strenuous exercise regime, the juice of coconut has a high resource of electrolytes, facilitating quick exercise recovery and reducing pain associated with working out. In addition to reducing pain and recovery time, it also increases the metabolic rate of our bodies – meaning that energy is consumed faster and excess body weight is burned off!

This makes coconut, in its many forms, an excellent addition to any weight loss oriented endeavor.

Coconut is a friend to our skin, as it balances our PH levels and therefore supporting the chemical balance that our skin so heavily relies on. Coconut’s high antiviral content also makes it an effective remedy for mild acne, psoriasis and even eczema, helping to calm even the most reactive skin types from the inside out. And to keep teeth gleaming, the consumption of coconut water and milk have both been proven to prevent tooth decay and mouth disease.

On a far more serious note, heart disease claims more women than any cancer, including breast and cervical, and the consumption of coconut milk improves cholesterol ratio and protects the arteries from injury causing atherosclerosis. And fellas can benefit from coconut milk too, as we should all be doing what we can to reduce our chances of heart attack and stroke.

Get your coconut on!

Smoothies – gotta love ‘em! They are single handedly the most efficient way to infuse nutrients into our bodies, and you know very well by now that my love for them knows no bounds. They enable even the pickiest of palates among us to meet our daily nutritional requirements.

Any smoothie effort can be supercharged with coconut, which boasts all of the aforementioned health benefits. Sweet, cool and smooth are words that describe this smoothie recipe perfectly, making it an excellent introduction to the smoothie way of life for any blending novice!

Coconut Blueberry and Peach Smoothie

• ½ pint blueberries
• 1/3 cup shredded coconut
• ¾ cup frozen peaches
• 240 ml coconut milk
• 2 tbsp Greek yogurt, vanilla flavor

Combine all ingredients in a blender, reserving 1 tablespoon of shredded coconut. Blend on high until completely free of lumps. Garnish with shredded coconut and a blueberry.

So, how do you take your coconut? Tell us in the comments below!

I am known as a breakfast evangelist among my group of friends. I feel it’s important to stress the the daily ritual of breakfast to whoever will listen. I try to avoid standing too often on my soapbox – I reserve it only for special occasions – and this is one of them!

But it can be hard for many people to get on the breakfast bandwagon. You may either prefer to log a few more precious minutes of sleep or find that eating immediately after rising causes your stomach to upset. Maybe you just forget about it all together in the chaos of the morning.

The importance of breakfast – like you’ve never heard it before!

Firstly, by jump starting our systems every morning with a shot of lemon juice, everything wakes up, including our appetite. As far as sleep goes, by skipping breakfast we will undoubtedly be exhausted by mid-morning, because we need fuel to carry out daily tasks.

Now I am not here, on my soapbox, to lure you into long, time consuming breakfast rant. I’m here to lure you into an immune boosting and delicious smoothie. We all know that smoothies are so efficient in delivering nutrients throughout our bodies. Think of them as nutrition to go, if you will!

This smoothie is packed with rich antioxidants, powerful phytochemicals and loads of protein that will get us up and keep us moving. By combining raspberries and blueberries in the same smoothie, we give our immune systems a serious boost.

The vitamins and nutrients that burst from these berries and contribute to their vibrant red and purple are what enables our bodies to fight off cancer, carcinogens and mental health risks that we would all prefer to steer clear of.

This smoothie is a perfect morning wake-up. It is filling and sweet – almost dessert like, in fact – but you won’t even notice the baby greens, with the exception of darkish green color they will impart. Now there is no excuse to skip breakfast!

A Berry Good Morning Smoothie

Makes 1 quart

• 2 cups mixed baby greens
• 1 pint frozen raspberries
• 1 pint frozen blueberries
• 1 banana, peeled
• 1 cup almond milk

Combine the greens, berries and bananas and blend; while blending slowly add the soymilk until a smooth and creamy consistency is achieved. Enjoy!

We are quickly entering into my favorite season: The season of STRAWBERRIES!

As my most desired snack as a child, and my low sugar go-to fruit as an adult, I simply can’t get enough of this delicious red berry! My family loves strawberries so much that when they are in season, we each eat about a pound a week (so that’s 4 pounds of bright red strawberries in our refrigerator!)

Not only are strawberries delicious, they are super healthy for you, too. They are loaded with antioxidants, magnesium, potassium, vitamin C, vitamin K and act as a natural anti-inflammatory. Strawberries help fight in the battle of breast, cervical and esophageal cancer.

Strawberries are even good for your eyes! The Archives of Opthalmology recently published a study in which strawberries were found to be one of the fruits that can lower the possibility of contracting age-related macular degeneration by over one-third when you consume 3 servings a day.

Incorporate Strawberries into your day!

Strawberries complement foods so nicely that you can pair it with every meal.

Breakfast: Try slicing up strawberries to add to your oatmeal. I love the way the cold berry blends with the warmth of the oats. If you eat good ol’ old fashion oats, you might find that you no longer need to add sugar (like brown sugar, honey, etc) since the strawberries add amazing flavor.

Lunch: To add dimension to your yogurt, try adding some diced up strawberries!

Dinner: Sliced strawberries are the perfect topper to a spinach salad with walnuts and a vinaigrette dressing.

Dessert: Dip strawberries into a fat free, no sugar added pudding! Drizzle no sugar added chocolate syrup over whole strawberries.

Snack: Nibble on dehydrated strawberries as a snack on the go. Don’t forget juicing and blending, too!

Strawberry Blending and Juicing Recipes!

Blended Strawberry Juice (pictured above)

• 2 cups fresh whole strawberries
• 1 tbsp sugar
• 1 tbsp Torini’s Sugar Free Vanilla Syrup
• 1 cup cold water
• 1 tbsp lemon juice, freshly squeezed

Cut strawberries into thin slices. Sprinkle over with 1 tbsp sugar and 1 tbsp vanilla syrup (this is the same syrup you’d use to flavor coffee, tea, milk, etc). Leave in the fridge for two hours until the juice starts to come out. Process the strawberries with cold water and lemon juice in a blender. Strain the juice if desired and serve chilled.

Strawberry Lassi

• 1 cup strawberries
• 1 cup greek yogurt
• handful of ice cubes

Put all the ingredients into a blender and blend till mixed. You can play with the taste of the Lassi by trying different flavored greek yogurts.

Apple Strawberry Juice

•  5 apples
• 1 cup of strawberries

 Cut the stems off of the strawberries and apples. Juice the rest and enjoy!

The Subtle Strawberry 

• 1 cup of blueberries
• 1/3 cup of strawberries
• 1 apple

Cut the stems off of the strawberries and apple. Juice the rest and enjoy!

What are your other favorite foods to add strawberries to?! Tell us in the comments!

Look out, y’all, because March is about to come in like a lion. If the promise of spring hasn’t quite reached you yet, and you’re still slogging through slush and sniffling through a final winter cold, use the last of your root vegetables to blend up a delicious, antioxidant-heavy, super-detoxifying smoothie to keep you healthy and energized until you can actually go outside for and soak up some vitamin D.

Beets—especially raw beets—might not be the most popular veggie in the crisper, but they’re incredibly purifying. They’re a unique source of betalains, a type of phytonutrient that’s antioxidant, anti-inflammatory, and, of course, detoxifying.

Beets are also great for your eyes, keeping ‘em bright and shiny. They’re wonderful sources of folate, manganese, fiber, potassium, and vitamin C. Plus, they’ll give your smoothie an amazing ruby-red hue.

More root veggies to make you smile

Carrots, the sweeter sister of beets, protect against cardiovascular disease—in fact, they do more to prevent CVD than any other vegetable. The carotenoids in carrots are full of antioxidant power, and the veggie is also a source of phytonutrients, like beets. We probably don’t even need to tell you that they’re a legendary source of vitamin A (over 400% of your daily requirement in one cup!), but they’re also full of vitamin K, fiber, vitamin C, and potassium. And they look pretty.

Ginger is obviously not a root vegetable, but it’s more of a root than a veggie, and the spicy-warm flavor of fresh ginger makes any smoothie so much better. Plus, it’s great for your stomach, quells nausea, boosts the immune system, and reduces swelling. So since we’re going for an end-of-winter health boost, how could we leave it out?

Think of this ingredient list as a list of suggestions—a mix-and-match smoothie, if you will. Select what you like, ignore what you don’t. Missing an ingredient? Don’t stress! Have some wilted kale in the back of your fridge? Toss it in!

The Stars: Root Vegetables

• 1 carrot, peeled and sliced or grated
• 1 beet, peeled and sliced or grated
• A peeled slice of ginger

The Fruits

• 1 cup frozen pitted cherries (antioxidants, heart health)
• 1 ripe banana (cardiovascular benefits, potassium source)
• 1 cored pear (great source of fiber)

The Extras

• 2 tablespoons flaxseed (omega-3s)
• Cinnamon to taste (can lower cholesterol)
• 1 cup coconut water (potassium)
• 1 teaspoon chia seeds (omega-3s)

Blend the ingredients of your choice until everything is smooth, and enjoy!

Photo attribute: beantownbaker.com