greens

12 Healthy Thanksgiving Recipes That Your Family Will Love

November 18, 2018 by Ajima Jackson 1 Comment

One of the hardest things about changing your eating habits to release the weight is family gatherings and holiday meals. This time of year, there are tons of temptations we have to face at office parties, grandma’s house and social events. It can all just make you want to yell, “Not today, Satan.”

There are many ways to fight temptation, including eating before you attend holiday parties and planning out your caloric indulgences in advance. For example: You know you’re going to want a slice of Aunt Joyce’s sweet potato pie. Plan it into your calorie goals and use portion control. (Here are some other tips.)

Two of the easiest ways to avoid overeating and high calories foods is by bringing a healthy dish to share or hosting a healthy holiday meal at your home. Here are 12 healthy and nutritious recipes that also taste great.

Paleo Scalloped Sweet Potatoes – This recipe is paleo, vegan friendly and dairy-free. That’s right, you don’t have to use butter to get delicious sweet potatoes. The secret is coconut milk.

Light Macaroni and Cheese – Check out this recipe makeover and shave about 500 calories off a normal serving of Mac and Cheese. Secret ingredient? Butternut Squash! – via Cooking Light.

Low Carb Peach Crisp – Only 11 carbs per serving. The crisp is made with almond flour and old fashioned oats. – via Diabetic Connect

Diabetic Friendly Sweet Potato Pie – This dessert is perfect for anyone who wants to provide something sweet for relatives and friends who are concerned with their blood sugar. – via Diabetic Living Online

Paleo Gluten-Free Stuffing – Sage, rosemary and lots of veggies give this paleo stuffing lots of great flavor.

Sautéed Green Beans and Onions with Bacon – When you think of green veggies you may not realize how much fat and oil is used in making them taste so lip smacking good. This recipe gives you lots of great flavor at just 59 calories per serving. – via Cooking Light.

Creamy Garlic Mashed Cauliflower – Mashed potatoes are high in carbs. You can cut out a ton of carbs and still have lots of creamy, filling flavor by using cauliflower instead. – via. SkinnyMS

Roasted Root Vegetables – Roasted veggies are filling and delicious. They also don’t require a ton of butter or oil to taste good. They can also be paired with a ton of different main dishes. – via Gimme Some Oven

Vegetarian Southern Collard Greens – You won’t miss the meat. – via Divas Can Cook

Dirty-Rice Stuffing – This is a great recipes for those who want to use something other than bread to make their stuffing. It’s made with long grain rice. Full of flavor. – via Cooking Light

Low Calorie Thanksgiving Stuffing Recipe – Per serving, this stuffing is worth just Weight Watchers 2 points. The recipes makes 4 servings, so it’s great for small get-togethers. – via LaaLoosh

WaWa’s Low Carb Southern-Style Dressing – Only 10.8 grams of carbs per serving. Based on a family recipe, this tastes like the real thing. – via. Fluffy Chix Cook

10 Awesome Benefits of Eating a Plant Based Diet

October 12, 2016 by Ajima Jackson Leave a Comment

Switching to a more plant based diet could improve your health. Luscious green leaves, voluptuous veggie and fabulous fruit help to prevent disease and increase your natural vitality. Find out how nature’s delicious goodies could even slow down the aging process, helping you look and feel fantastic.

You Really Are What you Eat

Your body is made from the food you consume so it makes sense that your diet directly impacts your wellbeing, right? Scientists are rapidly revealing that plants have a direct and significant impact on the DNA in every cell of the body. Plant-based compounds regulate and control our body at the most fundamental level via our DNA, this is the new sciences of nutrigenomics and nutrigenetics.

Evidence-based research clearly shows that eating more plants is the best choice you can make for your health. Here’s the low-down on 10 ways that consuming plants will provide you with benefits certified by Mother Nature herself.

Benefit #1: Prevent Heart Disease

It’s a sad fact that our diets contribute to the most common, yet preventable, diseases afflicting humankind. Heart disease is the leading cause of death worldwide and various studies have shown a link between the consumption of meat and an increased risk of heart disease.

A vegetarian diet is typically lower in cholesterol and higher in nutrients to support a healthy heart and lower blood pressure. The American Heart Association says “many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which causes heart attacks), high blood pressure, diabetes mellitus and some forms of cancer. “

Benefit #2: Reduce Cancer Risk

The power of fruits and vegetables as chemo-preventive agents (protecting you from cancer) has only relatively recently been quantified and is becoming recognized as a vital strategy in lowering cancer risk. For example:

Young women who eat four or more servings per week of raw or lightly cooked cabbage — such as coleslaw or steamed sauerkraut — may significantly reduce their risk of breast cancer later in life, according to results of a study led by Dorothy R. Pathak, Ph.D., of the University of New Mexico. [Source]

Plant foods act as a natural defense against cancer since they provide cancer-fighting antioxidants and phytochemicals. Consuming a wide and colorful variety of vegetables and fruits is key to providing the body with the spectrum of nutrients needed to support the immune system and prevent disease.

Benefit #3: Avoid Diabetes

There is an epidemic of diabetes in America, and in fact the world. The incidence has quadrupled in the last 30 yearsand the pharmaceutical industry rakes in vast profits from the condition (which is essentially a form of slow food poisoning from a diet high in processed foods).

Processed foods typically contain less nutrients and more toxins, making incidence of disease more likely, specifically meat has also been associated with Diabetes. Harvard researchers found that the risk of developing diabetes was increased by a huge 19% from daily consumption of a relatively small amount of red meat¹². The journal of Nutrition Reviews stated that “individuals following vegetarian diets are about half as likely to develop diabetes, compared with non-vegetarians”

Benefit #4: Lose Weight

For most people, switching from a meat based diet to a plant based one will naturally support healthy weight loss. The increased macronutrients in a plant-based diet means you need to consume less food to get the same nutrition in comparison to meat eaters. Your digestive system will be grateful for the increased fibre and your gut bacteria can extract more nutrients. A recent analysis published in the Journal for General Internal Medicine found that “individuals assigned to the vegetarian diet groups lost significantly more weight than those assigned to the non-vegetarian diet groups” (more info)

Benefit #5. Better Skin

Your skin forms a vital defensive layer of your immune system and also plays a significant role in detoxing the body. When the body is toxic, for example if you smoke, that toxicity shows up in grey and tired looking skin. We typically perceive the signs of aging in the skin first as it loses elasticity and strength causing wrinkles.

Supporting the body with a high and regular dose of anti-oxidants not only nourishes the skin but also prevents the toxic build-up which makes it age more rapidly. So if you want to keep your skin looking and feeling young and fresh then pile the antioxidant rich fresh fruits and veg onto your plate. Remember to eat a rainbow to get a wide selection of nutrients and anti-oxidants. (more info)

Benefit #6: Improve Mood

Recent research indicates that a vegetarian diet is associated with improved mood. Substances found in meat, such as arachidonic acid, lower mood. So, when you reduce or eliminate meat from the diet mood is improved. While more research is needed in this area several studies have shown that vegetarians are happier and report less negative emotions than meat eaters.

Benefit #7: Cognitive Protection

Alzheimer’s Disease is one of the many neurodegenerative diseases associated with longer lifespan and sadly our modern diet. Fortunately researchers have found that dietary changes can protect your brain from cognitive decline keeping you mental abilities sharp into your senior years. The MIND diet promotes brain healthy foods such as leafy vegetables (spinach and kale), red peppers, squash, carrots, broccoli, nuts, berries, beans, lentils and soybeans. You’ll find a lot of information online these days suggesting that red meats, butter, margarine, cheese, pastries and sweets is also key to protecting your mind. However, you’ll also find information advocating eliminating grains for brain health. Do your own research.

Benefit #8: Libido Enhancement and Hormonal Balance

The hormonal changes experienced at the time of menopause can result in a variety of unwanted symptoms including a drop in libido. Eating plant-based phytoestrogens, which mimic the body’s own hormones, can reduce menopausal symptoms. Women who suffer from menstrual symptoms, specifically mood imbalances, may also find that these natural plant hormones (found in higher doses in ginseng, black cohosh, liquorice root and some soy products) help smooth out pre-menstrual moods and increase natural sexy feelings.

Benefit #9: Longer Healthier Life

Cutting out or cutting back meat is associated with more disease free years and longer life expectancy. The American Society for Clinical Nutrition concluded that “a lifestyle pattern that includes a very low meat intake is associated with greater longevity.”

Animal products take longer for the body to digest. Meat has also been linked to inflammation and the clogging up of narrow blood vessels. The modern intensive farming methods make matters worse by pumping animals with antibiotics and other pharmaceuticals.

Benefit # 10: Conscious Choices

Making a conscious choice about how to nourish your body has a dramatic impact on personal wellbeing. Vegetarians and vegans are used to more carefully reading labels, asking questions and generally caring about what they consume in their diet and as conscious shoppers. This level of personal scrutiny results in a typically lower consumption of toxic processed food and more careful consideration of nutrient requirements.

The End Result

The evidence is clear that eating a vegetarian diet rich in plant-based nutrients promotes physical, mental and even emotional wellbeing. Vegetarian diets also have a significantly lower impact on the planets resources and environment. Happier, healthier and environmentally friendly – plant based eating can be considered the dietary elixir of life. You don’t have to go vegetarian or vegan, but you can add more fruits and veggies into your daily meals and snacks.

*References

http://www.who.int/mediacentre/factsheets/fs310/en/
http://www.ncbi.nlm.nih.gov/pubmed/19166134
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/#b16-cmr-3-001
http://www.nutritionjrnl.com/article/S0899-9007%2814%2900423-7/fulltext
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408989/
http://www.ncbi.nlm.nih.gov/pubmed/20822969/
http://www.nature.com/aps/journal/v30/n5/full/aps200950a.html
http://articles.mercola.com/sites/articles/archive/2013/08/03/cabbage.aspx
http://www.ncbi.nlm.nih.gov/pubmed/22333737
http://www.biomedcentral.com/content/pdf/1475-2891-9-26.pdf
http://www.who.int/features/factfiles/diabetes/en/
http://harvardmagazine.com/2012/01/a-diabetes-link-to-meat
http://www.ncbi.nlm.nih.gov/pubmed/19386029
http://www.ncbi.nlm.nih.gov/pubmed/23320491
http://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2015-08-06-new-brain-diet-slows-mental-decline/
http://ajcn.nutrition.org/content/78/3/526S.full
http://www.globalhealingcenter.com/natural-health/9-health-benefits-of-a-vegetarian-diet/

Kale Berry Mango Green Smoothie

September 17, 2015 by Ajima Jackson 1 Comment

I whip up this smoothie very, very often in my trusty Nutribullet, so I thought I’d share the recipe with you this morning. It’s a great, anytime smoothie with lots of nutrients, vitamins, fiber and protein. Balanced, Creamy and Sweet with just 232 calories.

I used SunWarrior’s Warrior Blend Vanilla Protein Powder. I love it because it’s vegan, dairy-free, gluten-free and soy-free. With no added sugar, artificial flavors or artificial sweeteners, it’s a great choice for those who want a more natural protein powder.

Prep time: 7 mins

Cook time: 3 mins

Total time: 10 mins

Serves: 1 serving

Ingredients

½ cup mango, frozen
½ cup mango, frozen
1 cup raspberry, frozen
1 cup raspberry, frozen
1 cup kale, chopped
1 cup kale, chopped
1 scoop Warrior Blend Vanilla Protein Powder
1 scoop Warrior Blend Vanilla Protein Powder
¾ cup of water

Instructions

Load all of the ingredients into your blender. Add the fruit and water first, then the other ingredients.

Nutrition Information

Calories: 232 Fat: 2.65 Carbohydrates: 38.7 Sugar: 18.3 Fiber: 12.4 Protein: 20.5

affiliate link

If you would like to learn more about making delicious green smoothies, check out our green smoothie e-book, “Drink Green Smoothies“. It’s a detailed guide with over 80 delicious recipes.

7 Healthy Foods You Should Try

July 22, 2015 by Ajima Jackson Leave a Comment

A healthy diet doesn’t just consist of the standard variety of vegetables, grains, beans, fruit and lean meats. One of the most important aspects of eating well is to eat a variety of food! Humans are naturally creatures of habit and it can be easy to fall into a routine of eating the same foods. Break this habit and you will notice better health and improved vitality. It may even help you push through a weight loss plateau you’ve hit.

Here are 7 foods that are not only delicious but also healthy.

Seaweed

The average person is likely familiar with seaweed in two ways: the green stuff in the ocean and the nori sheets used for sushi. Seaweed may not be very popular in traditional Western cuisine but it would be very much worth it to pick up a bag at your local Asian market or health food store. Some major grocery stores also sell the dried, roasted kind as a snack in sheets. Very tasty…kinda like potato chips.

Seaweed is packed with nutrients, vitamins and minerals but one particular mineral is the reason why you need to try this food: Iodine! Seaweed is a natural source of iodine, something majority of foods do not have. By eating seaweed, the iodine you consume will help you maintain proper thyroid health.

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Rotating Your Green Vegetables

July 9, 2015 by Ajima Jackson 1 Comment

rotate your greens Eating the same vegetables is certainly better than eating no vegetables. However, a lack of variety in the greens you consume doesn’t just lead to boredom but can also have negative health effects for some people.

Rotating Vegetables is Important

It’s common knowledge that eating a variety of foods is the key to good health and vegetables are one of the most important food groups to eat daily. Though all vegetables are important, green vegetables are one of the most nutritious food for a few different reasons.

Green vegetables are packed with vitamins- primarily A, B, C, E and K
They are a great source of dietary fiber- soluble and insoluble
These vegetables support and strengthen the immune system
They help the body heal damaged cells
Eating them regularly will lower bad cholesterol
Green vegetables contain minerals and phytochemicals not present in any other foods

It is easy to eat the same leafy greens repeatedly, especially if you eat a lot of salads. Typically when someone finds a vegetable or salad blend they enjoy they tend to keep going back to it. This habit can lead to some unintended consequences.

Why You Need a Variety of Green Vegetables

There are two ways eating the same green veggies over and over is counterproductive to your health:

You limit how much nutrition you can gain from your daily servings because the nutrients aren’t diverse.
Some vegetables may be harmful in large quantities depending on your health. These you have to rotate.

Not all greens are created equal and some varieties have more nutrients than others. For example, iceberg lettuce is common in many store-bought salad blends and is often used in salads at restaurants and fast food joints. Iceberg is mostly just water and lacks nutrition, therefore eating this vegetable isn’t going to help you much as eating a variety of greens. Instead you should eat a variety of salad lettuces higher in nutrition and mix them all up. If you don’t rotate the green veggies you eat, you could be causing your diet to become deficient in minerals or vitamins like calcium or vitamin C.

Become familiar with what nutrients and vitamins are in the green veggies you’re eating. Look them up online on sites like Fooducate and the USDA’s Nutrient Database and you’ll be able to see the nutrient composition of the green veggies you eat regularly and which ones you could add to your diet. and If you eat high-quality produce and a large variety you won’t need to take a lot of dietary supplements.

Although the vegetables you find at your grocery store or farmer’s market are all safe for consumption, eating the same produce over and over or eating one type of vegetable in very large quantities can cause health problems for some people who may not be aware of the potential issue. Let’s use spinach as an example.

Spinach is a very, very nutrition leafy green that is rightfully considered a superfood. It is common in salads, green smoothies and many other dishes. Have you noticed that your teeth may feel somewhat gritty or like they have a coating after eating spinach? This is because of oxalic acid. The average healthy person could eat a few handfuls of spinach a day without a problem. However, some people are more apt to developing kidney stones, a condition that eating a lot of spinach can exacerbate. Eating nothing but spinach or a large amount every day is what we are talking about. Most people would have no issue, just people with specific medical issues. The problem: Many people may not be aware that they have these medical issues.

“It is now generally believed that the body can dispose of oxalic acid at even relatively high dietary quantities without trouble. Trouble arises for people who may have a genetic predisposition that impairs their bodies’ ability to process oxalic acid, so they may need to regulate their intake of it.

Some studies suggest that people with a history of heavy or recent antibiotic use may be at much greater risk from dietary oxalate. Many antibiotics can kill the flora that degrades oxalate such as oxalobacter, and lactobacillus acidophilus and bifidus. Oxalobacter is a human intestinal bacteria that can reduce the urinary oxalate concentration following an oxalate load.

Those with kidney disorders, gout, rheumatoid arthritis, or certain forms of vulvodynia are typically advised to avoid foods high in oxalic acid. For a normal healthy person developing kidney stones from a high volume of oxalic acid in foods is very unlikely.” – Rebootwithjoe.com

Should we avoid eating oxalic acid? No, we just have to be aware of our own health and understand what is in the green veggies we eat so that we can get the most out of them. Just like many things in life, too much of a good thing can be a bad thing in some cases. Always eat a variety of vegetables and leafy greens. This is especially crucial for those eating a vegetarian or vegan diet.

How to Rotate Your Green Veggies

Eating a variety of green vegetables is more than just buying a different lettuce the next time you go grocery shopping (though this is a good place to start). First you need to understand the different families of vegetables. Here are the 4 main families of greens you’re going to commonly use in green smoothies and salads.

Cruciferous
- kale
- cabbage
- mustard green
- broccoli
- cauliflower
- arugula
- collard greens
Amaranthaceous
- swiss chard
- beet greens
- lambsquarters
- spinach
Asteraceous
- lettuces (romaine, butterhead, etc.)
- dandelion greens
Apiaceous
- parsley
- cilantro

When it comes to rotating your greens you don’t want to just rotate varieties within a family but also the families themselves. So, if you eat a lot of kale in your smoothies one week, try to use lettuces or spinach the next week. This also goes for salads you make or just any vegetables you use in cooking. Make a concerted effort to try a new vegetable every time you go grocery shopping.

April Twitter Chat: Plant-based Eating with Special Guest Tracye McQuirter, MPH, Best-Selling Author of By Any Greens Necessary

April 13, 2015 by Ajima Jackson 3 Comments

On Thursday, April 16th at 8 pm (EST) BWLW will host a twitter chat on plant-based eating with best-selling author, nutritionist and long-time vegan Tracye McQuirter, MPH. Join us! #BWLW

We will chat about the benefits of eating a plant-based diet, how to get started with this lifestyle and tips on making eating more plant foods work for you. Whether you’re interested in going vegan or just eating more plant-based foods, this will be an enlightening discussion.

Where: www.twitter.com or http://twubs.com/BWLW (You can join us here with or without a Twitter account.)

Chat hashtag: #BWLW

When: Thursday, April 16^,2015, 8pm – 8:45pm Eastern Standard Time

Who: A vegan trailblazer, public health nutritionist, author, lecturer, and 30-year vegan, Tracye McQuirter, MPH, has been named a national food hero who is changing the way America eats for the better by Vegetarian Times, and her national best-seller, By Any Greens Necessary, was the #1 recommended vegan book on The Huffington Post.

Tracye served as program director of the nation’s first federally funded vegan nutrition program, the Vegetarian Society of DC Eat Smart Program, and has been teaching vegan nutrition seminars for more than 25 years.

Tracye also co-founded one of the first vegan web sites 17 years ago, and the first ever vegan website by and for African Americans. She is a national authority on preventing and reversing chronic diseases in African American women using plant-based nutrition, and has been credited in part with increasing the number of African American vegans and vegetarians to nearly 3 million people.

Tracye also served as a policy advisor for the Physicians Committee for Responsible Medicine, helping to create the strategy for a groundbreaking lawsuit proving food industry bias in the formation of the U.S. Dietary Guidelines.

Tracye is passionate about helping people live healthier, happier, lives. She has a master’s degree in public health nutrition from New York University and a bachelor’s degree from Amherst College. www.byanygreensnecessary.com

Disclaimer: This post contains an Amazon affiliate link, which means that if you click on the book image and purchase, we may receive compensation as a percentage of the purchase.

6 Great Smoothie Recipes That You Should Try

August 13, 2014 by Ajima Jackson 6 Comments

Here are six of my favorite smoothie recipes to give you some new ideas for smoothies during our 14 Day Smoothie Detox Challenge. These smoothies are tasty and full of great recipes to help your body detox and release the pounds along with our plan. Feel free to add things like protein powder, cinnamon and chia seeds as you see fit in terms of taste or added nutrition.

Mango Orange Detox Green Smoothie

1/4 cup mango cubes
1/4 cup avocado
1/2 cup of freshly squeezed orange juice
1 handful of kale
1 tbsp freshly squeezed lime juice

Cilantro Berry Spicy Green Smoothie (2 servings)

1 cup water
1/2 banana
1/2 cup cilantro
1 cup spinach
1 cup fresh or frozen raspberries
1 cup fresh or frozen strawberries
Juice of 1 lemon
1/2 teaspoon ginger powder
1/2 tablespoon raw honey

Pineapple Apricot Cooler Smoothie

1 cup crushed pineapple
1 fresh apricot, diced
6 fresh strawberries
1/2 banana, frozen
1 cup water
1 cup soy milk or almond milk
2 tbsp of flax seed or chia seed

Dandelion Citrus Green Smoothie

1/2 medium lemon, peeled and seeds removed
1/2 medium lime, peeled and seeds removed
1 large frozen ripe bananas (peel before freezing)
1 cup of freshly squeezed orange juice
2 cups chopped dandelion greens or kale

Kiwi Pineapple Berry Smoothie (2 servings)

3 peeled kiwis
1 cup frozen banana slices
3/4 cup pineapple juice
1/2 cup frozen strawberries
1 cup of water
2 handfuls of spinach (optional)

Mango Banana Mint Smoothie

1 1/2 cups of frozen mango
1 medium ripe banana
4-5 sprigs of mint
1 scoop of your favorite protein powder
1/2 cup of water

Green Smoothie Recipes for January

January 17, 2014 by Ajima Jackson 4 Comments

If you have been following along with our Facebook page, you’ve seen that I’ve posted a new green smoothie recipe each day for our January 14 Day Green Smoothie Cleanse. If you missed any of them, here is the information to access all of the smoothie recipes we’ve featured.

TGBTS Smoothie (no Banana)

The Popeye Green Smoothie
2 cups of spinach
1 cup greek yogurt
1 tsp peanut butter
1 cup strawberries
2 tbsp almonds
1 ripe banana
1/2 cup water
optional: 1 tsp honey or other natural sweetener to taste
Instructions: place in a blender and blend till the greens are broken down. Add water if it’s too thick.

Raspberry Kale Green Smoothie

Video: Green Smoothie Recipe from My Natural Sistas

“Quick Pick Me Up” from Simple Green Smoothies
2 Servings
2 cups spinach
2 cups water
1/2 grapefruit, no rind
2 oranges, peeled
1 cup pineapple
1/2 avocado – remove the dark rind, use the inside
Put in a blender and blend. Add a few ice cubes if you like a frosty smoothie.

Sweet & Delicious Green Smoothie

Creamy Kale Smoothie from Vegalicious
Ingredients
1. 2 cups water
2. 2 bananas
3. 1 cup fresh/frozen blueberries
4. 2 tbsp hemp seeds
5. 2 tbsp dulse flakes
6. 1 bunch of kale, remove thicker part of the stem
7. 2 cups fresh/frozen strawberries
8. 2 tbsp raw honey, if needed for sweetness
Blend ingredients 1-6 until smooth, then add ingredients 7-8 and blend. Enjoy!

Collard Green Smoothie from Fully Raw
Ingredients:
2 tbsp fresh lime juice
2 cups of stemmed collard greens
1 1/2 cups mango (fresh or frozen)
1 cup green grapes
Combine in a blender and blend. Add water slowly to reach desired consistency.

Tart Apple Smoothie

Lola Berry Smoothie

Kale Margarita Smoothie

Peanut Butter Banana Smoothie (with Oats & Greens!)

Mango Kiwi Avocado Smoothie

Anti-Bloating Green Smoothie

Strawberry Banana Flax Green Smoothie

Mardi Gras Smoothie
Yield: 2 Servings
Ingredients:

yellow/gold layer:
3/4 cup unsweetened soy milk
1 large banana
1/2 cup ice cubes
2 tsp agave syrup
4-6 dashes turmeric (for color)

purple layer:
1/2 cup frozen blueberries
1/2 banana
1/2 cup unsweetened soy milk

green layer:
1/3 cup baby spinach
1 large kiwi, peeled (a chilled kiwi works best)
1 green sweet pear
3/4 cup water
1 dash cayenne
pinch of fresh ginger, peeled/chopped (optional)

Directions:
You will need to blend each layer separately – a high speed blender like a Vitamix works best.
Start with the yellow layer. Blend. Pour into a glass and set aside in freezer until ready for it.
Then blend the green layer (no blender rinsing needed). Pour and set aside.
Lastly, blend the purple layer.
Pour the purple layer into your serving glass first.
Followed by the green layer. Pour slowly.
Yellow to top it off.
You may have some extra of the yellow layer. Drink as you please!
Serve!

January 2014 Green Smoothie Cleanse

December 29, 2013 by Ajima Jackson 53 Comments

It’s monthly challenge time! We will start off 2014 with a 14 day Green Smoothie Cleanse.

What are green smoothies? A green smoothie is a smoothie that has fresh leafy greens in it, such as collard greens, kale, swiss chard or spinach. This is in addition to the most common smoothie ingredient: fruit of all kinds! You can also use various vegetables, fresh green herbs, nut milks, unsweetened protein powder, yogurt, raw nuts, coconut oil, seeds (chia, flax), and more!

OUR GOAL FOR JANUARY: We will use green smoothies for meal replacement and to give our bodies a rest from processed, chemical filled foods. We will take this time to replace the foods we should not be eating with healthy green smoothies. Give your digestion a rest, detoxify, experience more energy, and get control of your eating habits.

Option 1: If you really need to let go of some foods that you are addicted to, I suggest this plan.

Week 1 – Green smoothies, water and herbal tea only. Smoothies should be 24 to 32 oz to replace a meal. It is fine to add natural, unsweetened protein powder to your smoothies. Drink as many smoothies as you want. The goal is for you to be full. I’d suggest 3-4 smoothies per day. If you feel hungry…have a smoothie.
Week 2 – 2 green smoothies and 1-2 healthy, clean meals a day. You can also have healthy snacks.*

*Snacks: If you feel very hungry between meals you can have these snacks

Uncooked veggies
Fresh fruit
Raw almonds
Raw walnuts
Water with lemon
Unsweetened almond milk
Plain Greek Yogurt with some fresh fruit on top
Whole grain cereal with no sugar added
Plain Oatmeal with fruit or honey

Option 2:

2 Weeks of replacing 1-2 meals with a 24 – 32 oz green smoothie. For example, you could replace breakfast with a smoothie and then eat a healthy lunch and dinner. The goal is for you to be as full as you would be with your regular meals so you will likely drink more than the minimum 24 oz. You can extend this option for the whole month of January if you like.

Try going GREEN: Green smoothies are powerhouses of nutrients and enzymes. The key ingredient that makes these smoothies so powerful: leafy greens! Leafy greens in our smoothies give us:

lots of chlorophyll. This helps to purify our blood, enhance our immune system, reduce inflammation, improve circulation, and rejuvenate the body.
lots of fiber, which helps improve digestion & keep you regular. Being regular is KEY to detoxing the body. Fiber also helps the liver, kidneys, and gallbladder.
Buy organic fruits and veggies, if you can, to cut down on contact with chemical pesticides.

Suggested Greens

Lettuce, all kinds
Swiss chard
Mixed baby greens
Spinach
Sunflower sprouts
Dandelion greens
Kale
Parsley and other herbs
Celery
Arugula

Medical Disclaimer: If you have a chronic health issue, diabetes, are pregnant, breast feeding or have blood sugar issues, this is not the challenge for you to try without talking with a doctor first. Speak with your doctor before engaging in ANY eating plan where you drastically change your eating habits. Also, If you are on a low carb diet, you may not be able to work smoothies into your daily food goals in terms of carb load.

STAY ACCOUNTABLE EACH WEEK – Check in each weekend in January to tell the BWLW sisterhood how you are doing and to get support. Visit blackwomenlosingweight.com to check in via your blog there or post a status message on our Facebook wall.

Example: Daily Diet of Just Smoothies

Meal #1 — Green smoothie composed of 2 bananas, 1 cup of blueberries, 100 grams of greens.

Meal #2 — Green smoothie composed of 2 mangoes, 1 banana, 100 grams of greens.

Meal #3 — Green smoothie composed of 4 cups of frozen fruit and 150 grams of greens.

Meal #4 — Green smoothie composed of 2 bananas, 1 apple, 1 cup of blueberries and 100 grams of greens.

Total: Approx. 1200 calories, and 1 pound of greens.

Recipes:

I will also be posting a new green smoothie recipe each day of January on Facebook so that you have a lot of options to try. I’ll post some here on the blog as well. There are tons of websites where you can find great recipes that include the ingredients you like. Here are a few links:

Dr Oz’s Detox Smoothies
3 of my favorite recipes
3 great basic recipes
Tons of Recipes and photos – Simple Green Smoothies
Food Network’s Green Smoothie Recipes
Real Simple Magazine’s recipes

Check out my Green Smoothie Book for more info and recipe ideas! I’ve personally bought a lot of smoothie books over the years and I can tell you that this book is packed with not only 80 great recipes, but tons of information on how green smoothies can boost your health and wellness and well as your weight loss efforts. Click here for more information on what you’ll learn in this book. It’s available as a PDF download and Amazon Kindle.

Questions:

Do I have to buy the book above to participate in the challenge? No. There is a lot of information out there on green smoothies. I’ve just created an all in one guide and done the research for you.
Do I need a blender? You will need a blender for this challenge. There is no need to get a new blender if you have a working one. If you want to invest in a good blender, I personally like NutriBullet or Vitamix. Both will really grinds down the greens and heavy ingredients you’re using in your green smoothies. If you are looking for a good cheap blender, go with those that do a good job with ice. Also, do some research online before purchasing a blender if you have questions about your potential purchase. I cover blenders more in depth in my book.
I have concerns about sugar and eating fruit. If you have diabetes or blood sugar issues, you should not do this cleanse with out clearing it with your doctor. Everyone’s situation is different, but it’s best to error on the side of safety. If you are just worried about fruit sugars, I suggest you try low Glycemic Index fruits – green apples, blueberries, strawberries, blackberries, raspberries, tomatoes, or cucumbers.
Can I use protein powder? – Yes, but you need to know what is in it, how many calories it has and how much nutrition you are getting. There are some great plant-based powders out there that you could consider. Utimately, you won’t need them because greens have a lot of protein. Also, most of the recipes I recommend will not have protein powder in them.
What if I’m on a plan where I’m eating 5-6 small meals per day? – You can still substitute meals for smoothies. However, you have to know how much food/nutrition you are replacing. For example: You want to determine if 2 of your small meals could equal 1 smoothie in terms of calories, fiber, vitamins, etc. You will need to do some research to determine what will work with your current plan. Use a calorie counting website to help you figure all this out, like myfitnesspal.com
Instead of water can you use 100% fruit juice or soy milk? – I suggest that you use filtered or purified water in your smoothies. Bottled juice, even 100% pure is lacking in enzymes and can be very high in fruit sugar. Many times it also has preservatives added. Also most commercial juice lacks fiber, causing the body to absorb it quickly. This can create unwanted blood sugar spikes. Nut milks like soy milk can be used. Look for ones that are unsweetened and all natural.
What detox symptoms should I expect? – While participating in the challenge some of you may experience a cleansing reaction. This will be more common if most of your diet is vegetarian or vegan, but when ever you dramatically clean up your diet…detox can happen. When you introduce large amounts of high quality, living food into your diet, your body may take the opportunity to “clean house” by dumping accumulated toxins into your bloodstream. This can cause flu like symptoms, headaches, fevers, runny nose, rashes, nausea etc. Don’t be put off by this. Your body is cleaning house and fat is on that list as well. These detox symptoms may last 1-5days. The best thing to do is to drink a lot of pure water and get extra rest. Also, you may constipation or have loose stools as part of detox symptoms. If you feel sick, stop and go back to regular healthy eating.

5 Benefits of Eating Dark, Leafy Greens

August 1, 2013 by Ajima Jackson Leave a Comment

I love green smoothies and they wouldn’t truly be green without dark leafy greens. Boasting numerous health benefits, vitamins, minerals, and weight-loss properties, dark, leafy greens are among the healthiest foods you can eat. In fact, if you eat them regularly, you will improve your overall health and have less chance of developing certain diseases. Health-infusing greens include kale, turnip greens, collards, spinach, mustard greens, broccoli, certain types of lettuce, and cabbage.

kale dark leafy greens In addition to eating a balanced diet, you should strive to consume dark, leafy greens whenever possible to enjoy the following benefits:

Weight Management – High in fiber, low in carbohydrates, leafy greens are among the most filling foods you can eat. Due to their high fiber content, greens digest slowly, causing you to feel fuller longer. Bottom line: Eating more greens will cause you to eat smaller amounts of other types of foods, which will help you lose weight or maintain your current weight.
Cuts Health Risks – Leafy greens lower the risk of some diseases including type 2 diabetes, high blood pressure, arthritis, and cancer. Since they are rich in calcium, leafy greens are also credited with reducing the occurrence of osteoporosis. There is evidence that skin problems might also benefit from dark, leafy green consumption as greens are full of water and antioxidants.
Health Benefits – Eating leafy greens also poses many health benefits. Health benefits include blood clotting regulation, reducing calcium in arterial plaques, reduce inflammation, and improved memory and eye sight. The fiber content in leafy greens also keeps the colon healthy and in proper working order.
Nutrition – Greens are rich in the vitamins and minerals your body needs to remain healthy. For example, many leafy greens contain beta-carotene, which the body converts into vitamin A. Greens also contain folate, vitamin C, calcium, fiber, vitamin K, B vitamins, lutein, and small amounts of Omega-3 fats depending on the green.
Natural Antioxidant – Antioxidants help fight aging by preventing cell damage and improving cell renewal processes. All of this helps the body repair itself, renew itself, and grow older more gracefully. Antioxidants and vitamin C also help improve the appearance of the skin and ward off signs of aging such as sun spots, wrinkles, and sallow complexion.

So, how many greens should you eat? While the USDA recommends eating at least 3 cups of dark, leafy greens per week, this represents the minimum amount of greens you should be eating. Most nutrition experts recommend eating ½-cup of green leafy vegetables daily.

Since leafy greens are low-calorie and chock full of nutrition, you should strive to include them into your diet daily (green smoothies are a great way to do this). To cut the monotony, try to eat a variety of greens. You will be surprised by how often you can work leafy greens into your meal planning while maintaining a varied diet.

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