Confession time: I love musicals. I grew up in the theater, and I adore everything about it. When NBC introduced their hit new show “Smash”, I couldn’t have been more excited.

Uma Thurman has been a guest star in the last couple episodes as the celebrity Rebecca who is taking over the lead role in the shows musical. And Uma’s celebrity character has a huge demand – for SMOOTHIES!

Have you ever noticed how many celebrities love smoothies? Have you noticed how fabulous celebrities look? Is there a connection? YES – I believe so, anyway.

In fact, there is even a 1,200 calorie a day juicing/smoothie diet plan that celebrities like Gwen Stefani are fans of. If smoothies work to keep celebrities looking stellar, then it could work for you too!

Can I have my kale, coconut water, flaxseed smoothie please?!

These are the key ingredients in Uma Thurman’s characters smoothie! So what are they, and why do they work?

Kale: A super green powerhouse food that is quickly taking over in popularity. At only 35 calories a serving, it’s loaded with nutrients including, vitamin K (1,020%), vitamin A (180%), and vitamin C (200%). This leafy veggie also contains 40% of your daily required magnesium and 15% of your daily calcium and vitamin B6.

Kale is also a good source of minerals like copper, iron, potassium, manganese, and phosphorus. Plus, it has 5g of fiber in a single serving – which we all know keeps you feeling fuller longer and helps clean out your gut!

With all the nutrients, phytonurients, Carotenoids and flavonoids (antioxidants) Kale is a cancer fighting machine, which also lowers your cholesterol and promotes normal blood clotting, antioxidant activity, and bone health. It’s also great for your eyes thanks to lutein and zeaxanthin compounds.

Coconut Water: Naturally low in calories and fat-free, this electrolyte packed beverage will quickly hydrate your body! Coconut water is the liquid found inside young coconuts before they mature. It contains almost twice as much potassium as a banana.

Potassium helps regulate blood pressure, which in turn helps to prevent related issues like stroke, heart attack and hangovers! Coconut water also has a small amount of calcium, magnesium and phosphorus, and is low in sodium.

Flaxseed: By simply sprinkling this little seed into your food, you are helping to reduce your risk of heart disease, cancer, stroke, and diabetes. Rich in Omega-3’s, Fiber and Lignans (they can contain up to 800x as much lignans vs. other veggies! Wow!) flaxseeds also helps out with inflammation and hot flashes!

Make your own version of Uma Thurman’s Smoothie today!

Using the three primary ingredients above as the foundation, you can add different fruits to create your own adaptation of the SMASH smoothie!

• 1 cup frozen mixed berries
• 1 cup kale
• 1/2 banana
• 1 cup coconut water
• 1 tsp flaxseed

Tear kale leaves off of stems and tear into small shapes. Put coconut water in the blender followed by all the other ingredients. Blend until smooth and enjoy!

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!

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 have a confession to make: I have fallen way off the exercise wagon. Thankfully, I didn’t resolve to exercise more in the New Year, so I am relatively free of guilt.

However, after receiving my automatic billing statement from the yoga studio where I practice and realizing that I am completely wasting my hard earned money, I am back on the wagon!

The by-product of my rejuvenation for exercise has been soreness. It’s been weeks since I last exercised, so it should have come as no surprise to me that my body would be in revolt, but it did.

Another by-product of this newfound exercise regime is a rejuvenated love for post-workout smoothies. I’ve long been a fan of smoothies, and I’m especially grateful for smoothies designed to help my exercise-weary body recover.

Make your post-workout smoothie count!

So what does an exercise recovery smoothie consist of? No recovery smoothie is complete without:

• Protein - I use only vegan protein powders, but it’s a matter of personal choice for you. If you aren’t going to use a vegan version, be sure to look for grass fed on the label – doing this will ensure that the product is of natural sources.

• Coconut Water - I don’t know about you, but I sweat A LOT…so I have to remind myself to re-hydrate. Coconut water is known for its hydrating benefits, so every post workout smoothie I make has got to have coconut water.

• Frozen Berries - I’m an self-proclaimed berry addict, and I love them all – blackberries, raspberries, blueberries, and strawberries, either alone or paired with one another. With that being said, any frozen fruit or vegetable can be substituted.

• Tart Cherry Concentrate - Juice from Montmorency cherries (tart cherries) are known to help the body battle inflammation, making the concentrate a lifesaver for those sore from exercise related inflammation.

• Greek Yogurt - Because I don’t use milk, the Greek yogurt makes up for the creamy-mouth feel that would otherwise be lost. Oh, and opt for plain – the flavored varieties have a lot of extra sugar that simply won’t be needed because of the cherry juice concentrate.

With this post-workout smoothie guide, you simply can’t go wrong when custom-creating a smoothie tailor made for your exercise recovery!

What are your post-workout smoothie essentials?

Frigid winds, dry indoor heating, lack of sunlight, and too many hot, buttered rums can leave your immune system weakened and your body feeling blah. Don’t feel like running out into the blizzard to pick up some Nyquil? Calm your sniffles with cheap, all-natural remedies that you can whip together from your own cupboards.

Sweet and Spicy Ginger Tea

To ward off a cold and warm yourself from the inside out, brew a pot of ginger laced, lemon honey tea. Lemon juice is packed with immune-boosting Vitamin C; ginger is anti-inflammatory and works miracles on upset stomachs; honey is antibiotic, anti-viral, and soothes sore throats. Oh—and they’re also delicious together.

Instructions: Peel and grate a one-inch piece of fresh ginger root. Toss the ginger into a teapot, along with the juice of one lemon and honey to taste. Add about six cups of water, and bring the mixture to a boil. Strain, pour, and enjoy, preferably in front of a crackling fire.

Saltwater and Turmeric Gargle

Soothe a scratchy winter throat by gargling with a mixture of warm water, salt, and turmeric. The saline in saltwater draws out excess fluid from the inflammed walls of the throat (gross!) Pair with powerful, anti-inflammatory turmeric for quick, effective relief.

Instructions: Mix a teaspoon of salt and a teaspoon of turmeric into a cup of warm water. Mix well, and gargle with the mixture until the glass is empty. Swish some plain water around in your mouth so that the turmeric doesn’t stain your teeth. Now take a nap.

Coconut Oil for Sore Noses

Coconut oil is a solid, white oil that you can buy for less than $10 at the grocery store. When warmed, the oil liquifies and becomes clear. It’s antimicrobial and incredibly moisturizing, which is everything you need for winter skin that’s been mercilessly battered by the elements.

Is your nose chapped from too many tissues? Smooth coconut oil around your nostrils and over your upper lip. Knuckles cracking because you forgot to wear gloves? Coat your hands in coconut oil before bed, and sleep with socks (or gloves) over them. They’ll feel a lot better in the morning.

I feel like I start every post with “I’m feeling sluggish because” or “I over-indulged due to this…”, but that’s summer isn’t it? Summer is a time for enjoyment and for me that means lots and lots of food. I am always more inclined to a more lackadaisical approach to nutrition as the weather overheats, and patio and poolside snacks are always more favorable when they lean toward the naughty side.

But I assure you that my over indulgence is purely seasonal.

After yet after another weekend full of meals that left me with unbuttoned pants, my anticipation for slower and healthier times is steadily starting to grow. Fall means back to school, but since I no longer seek guidance in the school system, I like to think of fall as a time of change. It’s a time to reform my excessive summer ways.

Each year that passes and as I grow another year wiser, I look to fall as a time to refocus and set goals for the winter months, when hibernation and a little life admin is welcomed almost universally.

However, it’s not fall; in fact, with temperatures soaring the way they are, it’s  most certainly still the dogs days of summer. So until the leaves begin to wither and pass to make way for winter, I will start every Monday with a smoothie and the resolve to be a little bit better next weekend.

My Monday Smoothie Pledge

Starting every Monday with a smoothie or a fresh juice should help to negate the weekend and its aforementioned over indulgences, or at least I would like to think so. And this morning was no different. Today called for greens and antioxidants, which this smoothie delivers in spades!

The coconut milk not only offers this smoothie incredible anti-viral and anti-bacterial properties, but the creaminess delivers a lushness to the smoothie that juice nor water could possibly provide. And if you happen to be one of those people who is frightened of a little green in a smoothie – don’t be! The blueberries and orange juice mask it perfectly. This smoothie is sweet redemption in a sip!

Coconut Milk, Blueberry and Spinach

• ½ cup coconut milk
• ½ cup frozen blueberries
• ½ cup frozen spinach
• ½ cup fresh orange juice
• ¼ cup water

In a blender, blend until smooth.

What is Coconut Water?

Coconut water is a product of a ‘young coconut.’  A young coconut is the unripened fruit of the coconut tree. When a coconut matures, the water inside is what produces the tender white flesh of a mature coconut.  Coconut water can be harvested and drunk directly from the immature fruit.

Coconut Water Nutritional Values

The most nutrition is to be found in a freshly cracked young coconut.  However, unless you’re handy with a hammer and have a prosperous supply of young coconuts, packaged coconut water may just be what you’re looking for. Coconut water that is sold in bottles, tetra packs, or cans is typically pasteurized.  Producers of these products may also add coconut pulp.

Nutrient content does vary from brand to brand, but the similarities are that coconut water is low in calories and fat-free. At 17 calories per 100 gm, coconut water is a tasty addition to your healthcare regime. Coconut water has an equal amount of potassium to a medium-sized banana. Avoid coconut waters that add fruit flavor unless you want added calories from sugar.

The Healthy Benefits of Coconut Water

• Low in carbohydrates
• 99% fat free
• Low sugar content
• Great for clearing the kidneys
• Natural coolant for the body
• Great for rehydrating and maintaining fluid levels
• Helps maintain blood sugar levels
• Destroys intestinal worms
• Naturally occurring electrolytes
• Great for cleansing the body
• Soothes the digestive system

What’s the best way to drink coconut water?

Whether you drink it straight, add it to juices or smoothies, or freeze it into ice cubes for some extra zing, coconut water adds a refreshing taste and a revitalizing effect to your day.

Coconut Cubes: Instead of making ice cubes from tap or purified water, choose coconut water.  The coconut cubes will add some extra nutrients such as potassium, magnesium and other electrolytes to whatever drink you use them to cool down. And it’s a refreshing addition to your smoothies, too.

Cultivating coconut water

India leads the world in coconut production at approximately 13 billion nuts per year. Historically, India has a 3000 year old tradition in coconut cultivation. From vinegar to soft drinks to coconut water concentrate, India provides the world with this nutritious fruit water.

My family hails from the tropics, so I’m attracted to tropical flavors by nature. Coconut and mangoes are flavors I was raised on, but now I’m living in Canada where winters are long and harsh. It can be difficult to channel the flavors of my ancestry.

A nostalgic Caribbean weekend

Saturday was my city’s Caribbean festival, and since my grandmother is on the board of directors, it has become a family tradition to spend the day together and celebrate our culture. On a day as long as this one tends to be, it’s crucial that I start my day with something healthy.

That’s because a day full of Caribbean food is not a day of light eating. As I love smoothies and most often start my day with one, I decided to make a smoothie that encompassed some of the flavors of my heritage but with a healthy sensibility.

Mangoes, coconut, raspberry and vanilla are all swoon worthy flavors on their own, but when paired together they are a sensational combination. And flavors aside, these ingredients are full of vitamins and minerals that benefit the body in many ways.

Why drink Caribbean fruit smoothies?

For people suffering from high levels of acidity, mangoes can be very beneficial because the enzymes found in mangoes help to relieve symptoms of indigestion. The active ingredients such as esters, terpenes and aldehydes present in mango helps to ease in the process of digestion by relieving gas and heartburn.

Not to mention the high levels of soluble dietary fiber, pectin and vitamin c that are naturally present in mangoes have been proven to lower serum cholesterol levels specifically LDL cholesterol.

Raspberries are an excellent source of anthocyanins, the powerful anti-oxidants, which give berries their deep colors. Anthocyanins retard the effects of aging, prevent cancer and may reduce the risk of heart disease. They’re a good source of quercetin, a flavonol and anti-oxidant which has anti-carcinogenic properties. It also induces the release of histamines, which can minimize allergic reactions.

Coconut water is a well known hydrator and anti viral ingredient. It’s also heavily studied for it’s potential in HIV and AIDS treatments. Coconut water also lowers the caloric value of this smoothie. Using something lean like coconut water in a smoothie cuts calories but boosts flavor and health benefits – it’s a win-win!

I blended all these ingredients together and took one sip…and was immediately transported back to the homeland! Smooth, creamy and exactly what I needed to properly usher in a day all dedicated completely to the tropics!

Coconut Raspberry and Mango Smoothie

• ½ pint raspberries
• 1/3 cup shredded coconut
• ¾ cup frozen mangoes
• 240 ml coconut water
• 2 tbsp Greek yogurt, vanilla flavor

Combine all ingredients in a blender and blend until completely smooth. Garnish with shredded coconut and a raspberry.

A story of simple luxury – coconut water!

Since I was a child I’ve been drinking coconut water. It’s a tradition my grandparents brought with them to Canada from the Caribbean. I can remember playing in their backyard with my cousins and pausing only to guzzle this soft, fresh and lightly flavored coconut refreshment. On family vacations back to the homeland, I had the pleasure of drinking the nectar straight from the coconut – the definition of simple luxury!

The ten year old me didn’t realize the wonderful benefits of drinking coconut water. Coconut water, which is the “juice” found inside of a coconut, contains a mere 1% of fat and possesses a low carbohydrate and sugar content. It’s one of the best ways to hydrate the body, giving water a run for its money, and because of coconut water’s ability to hydrate, it helps the body execute its key metabolic functions. Coconut water is also a proven antifungal, anti-viral and anti-microbial that aids the body in fighting disease and infection, and most recently, coconut water and oil have been the subject of heavy research for it’s ability to reduce the viral load in people with HIV and AIDS.

More nutritious facts about coconut water

Coconut water is also an excellent source of calcium with no cholesterol, making it an excellent choice for people who are lactose intolerant whom often struggle to meet their daily calcium requirements. And for those embarking on a weight loss journey, coconut water promotes weight loss by helping to boost metabolism naturally by hydrating and preventing bloating. For people who live with diabetes, sipping coconut water is a known holistic method for balancing blood sugars.

There are so many benefits to consuming coconut water, and because of its rising popularity, these days you can find coconut water anywhere – from local specialty and ethnic stores to Wal-Mart. So the next time you want to jazz up your bottled water contents, consider the coconut!

The Coco Pineapple Delight

Originally posted TaraDalal.com, this was one we just couldn’t help but share with you!

• 4 cups pineapple cubes
• 2 cups fresh coconut water
• 1 cup tender coconut meat
• 4 tbsp sugar syrup,
• 1 cup crushed ice

For The Garnish:

• 4 mixed fruits wheels

Method

Blend the pineapple cubes, coconut water, coconut met, and syrup until smooth and creamy. Pour a fourth cup of crushed ice in each glass and drizzle your mixture on top. Garnish with a fruit wheel and enjoy!