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Who doesn’t love smoothies? Okay, some people don’t. My husband didn’t until he tried one of my morning ones. It wasn’t till after he was hooked that he knew what was in it. Sure, he knew strawberries, pineapples, maybe apples, a little mango even oranges went into my smoothies but he was surprised when he found out I also alternate putting in a little turnips, celery, kale, spinach, and lettuce. I wish I had a camera to capture the look on his face when he saw me throwing in some spinach! But even after that he still drinks them.

Some smoothie recopies are a little complex but for the most part there are really simple ones. I usually just experiment. I love mango, strawberries and bananas, so I usually start with those but you can also throw in some pineapples, apples, grapes, peaches….the list goes on.

Here are some simple recipies that you will love.

Simple smoothie recipies


Tropical Smoothies


Tropical Fruit Frostea


Fruit smoothies

These smoothies are great at any time. I have my morning smoothie to start the day, for something a little extra I throw in kale or turnips. You can have it either way.


1 cup boiling water

1 Lipton® Iced Tea Brew Family Size Tea Bag or 3 Lipton® Cup Size Tea Bags

3 Tbsp. sugar

2 cups cut-up fresh pineapple OR 1 pint strawberries, hulled

1 banana, cut into chunks

3 cups ice cubes (about 18 to 24)


1.Pour boiling water over Lipton® Iced Tea Brew Family Size Tea Bag in medium bowl; cover and brew 5 minutes. Remove Tea Bag and squeeze; cool slightly.

2.Process tea, sugar, pineapple and banana in blender. Add ice cubes, one at a time, and process until frosty. Serve immediately. 4-5 servings


Mango, Banana, Strawberry Tropical Smoothie


1/2   mango, diced
1    banana, 
 handful ice cube, crushed
3/4 cup  plain yogurt
6 strawberries, 
3/4 cups  whole


Smoothies for Insomnia


ImageInsomnia is the inability to fall asleep or stay asleep. Insomnia may be caused by low blood sugar, depression, heat or cold or caffeine. People who suffer from insomnia may also be vitamin B, magnesium or calcium deficient. Caffeine plays a big role in insomnia, although that cup of coffee in the morning may be ok, those that drink coffee all day long or even after dinner are affected.

I love my morning smoothie, gets me off to a good start…it consists of strawberries, mango, kale and apples.  In the evening I make one of apples, kale, banana and pineapples.

Fruits and vegetables to juice for insomnia: Apples, Bananas, Lettuce, Leafy Greens

There are also herms to add to juice: Chamomile, Lavender, Lemon Balm, Passionflower, Skullcap, St. John’s Wart, Valerian, Wild Lettuce.

These smoothies will calm you throughout the day and help you have good nights sleep.

Here are a couple recopies to try. I use natural/unsweetened apple juice as a base.

4 spinach leaves

2 kale leaves

1 beet

2 stalks of celery

1 apple


3 apples + 3 stalks of celery

Cutting caffeine out of your diet is hard for some, but once it’s out of your system you will feel better, with more energy and can sleep better at night.

Boosting Life Choices: Blueberries


blueberry parfait

Blueberry Yogurt Parfait

This beautiful parfait tastes so much richer than it is. You can serve it for breakfast or for dessert. Look for organic yogurt that has no thickeners or gums added to it.

  • 2 cups blueberries
  • 1/4 cup sugar
  • 1 tablespoon freshly squeezed lime juice
  • 1/2 teaspoon balsamic vinegar
  • 2 cups drained low-fat yogurt or low-fat Greek style yogurt
  • 1 tablespoon shelled pistachios, finely chopped

1. Combine the blueberries, sugar, lime juice and balsamic vinegar in a medium saucepan, and bring to a boil over medium heat. Cook for five to 10 minutes, until the liquid is reduced and the blueberries have cooked down to a jam-like consistency. Allow to cool. You should have about 1 cup of thick, jammy sauce.

2. Spoon 1/4 cup thick yogurt into the bottom of each of 4 tumblers or parfait glasses. Top with 2 tablespoons of the blueberry sauce. Make another 1/4 cup layer of yogurt on top of the blueberry sauce, and finish with another 2 tablespoon-layer of blueberry sauce. Cover tightly and chill for at least 1 hour. Just before serving, sprinkle finely chopped pistachios over the top.

Yield: Serves four.

Advance preparation: The assembled parfaits will hold in the refrigerator for a day. Sprinkle on the pistachios just before serving.

Boosting Life Choices: Blueberries

Diet delights. Reach for a bit of blue heaven. For the 82 calories in a cup of blueberries, you get about one-third of the RDA for vitamin C and 3.4 grams of fiber. There’s a tiny amount of sodium, a modest level of potassium, and just a trace of fat. All of which adds up to a berry wise choice at the produce counter.

Blueberries are good news all the way. These delicious berries contain more disease-fighting, age-proofing antioxidants than practically any other fruit or vegetable, even powerhouses such as kale, broccoli, and oranges. In fact, blueberries were at the top of the list of 40 fruits and vegetables tested for their antioxidant potential. The group of substances that put the “blue” in blueberry–anthocyanins–is probably responsible for much of the fruit’s antioxidant power. Blueberries (like other berries such as blackberries) also contain ellagic acid, which has been shown to have anti-cancer properties. Blueberries also boast a high fiber content; and much of that fiber is pectin, a soluble fiber that helps lower cholesterol levels.

Cultivated blueberries: This is the variety you see most often in the supermarket. The marble-size berries are round and plump, with a deep blue color and whitish “bloom” (a dusty-looking surface).

Wild blueberries: These are far rarer. You may find them sold fresh locally (they grow in cool climates such as Maine and eastern Canada), but more often they are available canned or frozen. They are much smaller than the cultivated variety–there are 1,600 wild blueberries to the pound, compared to 500 cultivated blueberries–and have a chewy, dense texture and deep flavor. Because you get more blueberries to the pound, ounce for ounce wild blueberries provide more of the skin (which is where the blueberry’s color compounds live). One side effect of this is that you’ll get blue lips and teeth from eating a pie made with wild blueberries, but you will also be getting a much higher dose of anthocyanins.

Dried blueberries: These are available in specialty food markets and can be used much as you would raisins. Like all dried fruit, they provide a concentration of the whole fruit’s nutrients–in this case, they are a particularly rich source of anthocyanins.

Boosting Life Choices: Greek Yogurt


Greek Yogurt

How many times have you said, or heard anyone else say “healthy foods are either too expensive or don’t taste good”? We all want to be health conscious and for the most part try to be. However, even in the best of intentions it either comes down to the taste or the expense for some. What if I told you that there’s something out there that tastes great, comes in a variety of flavors, but also is also very inexpensive? Something that you can get great health benefits from as well as lose weight? Would you try it?

Greek yogurt is high in protein, lower in carbs, and lower in sodium content than regular yogurt. Studies have shown that people who ate just 3 servings of fat-free Greek yogurt daily lost 22% more weight and 66% more body fat than those who just cut calories.

Yogurt promotes vaginal health, intestinal heath, enhances immunity, & lowers blood pressure. Greek yogurt has “friendly bacteria”. This friendly bacterium is a probiotic that is found in foods such as yogurt that help strengthen the immune system.  Probiotic means “for life”. Yogurt is the most probiotic containing food out there.

Women who get yeast infections can benefit from these bacteria.  People suffering from ulcers can also get relief from the healthy bacteria in Greek yogurt. Don’t get me wrong, you should still take the medications prescribed by your doctor but adding Greek yogurt to your diet will also aid in not only healing the ulcer or yeast infection but help keep any recurrence at bay. However, be sure to talk to your doctor about any medical conditions you may have and eating any kind of yogurt.

According to the Center for Applied Special Technology, there are studies to see if probiotics can help in preventing kidney stones, treating infectious diarrhea and diarrhea in children in third world countries. There’s an article in which states that probiotics in Greek yogurt is a powerful agent in fighting chronic pain.  It is also a great source of Vitamin D…if you’re like me and don’t like to be out in the sun that much this is a great alternative.

Greek Yogurt has been around for thousands of years. In Greece, newlyweds eat yogurt with walnuts and honey for prosperity. They also believe it’s an aphrodisiac.

There are many varieties & flavors of Greek yogurt available in our grocery stores, health food stores, even in gas stations. For those who would like to make their own at home try There are other great starters on that site as well.

So, I challenge those that, like myself… used to say “healthy foods don’t taste good or are too expensive”:  go out and try this creamy, sweet, and delicious snack for all the health benefits it provides.  Lose weight and gain a healthier immune system.

Greek yogurt smoothie

Greek Yogurt Smoothie


  • 6 ounces Blueberry Greek Yogurt
  • 1 banana
  • 4 frozen strawberries
  • 1/4 cup cold water
  • 4 ice cubes


Combine all ingredients, blend on high until smooth.


Boosting Life Choices: Watercress



How many people do you know have affected in some way by cancer? Or better yet, how many people do you know that haven’t? I’m sure the numbers are alarming. So, what if I told you there was something out there that has been used to help cancer patients, something that in combination with other nutrients can fight cancer? Would you try it? I can’t speak for the rest of you but I would!

Watercress has been used in treating the following ailments and many more:

  • Coughs
  • Head colds
  • Bronchial ailments
  •  Tuberculosis
  • Asthma
  • Emphysema
  • Indigestion
  • Anemia
  • Constipation
  • Cataracts
  • Edema
  • Night blindness
  • Leukemia
  • Alcohol detox
  • Cancer
  • Hemorrhaging
  • Heart conditions
  • Eczema
  • Bleeding gums
  • Weight loss
  • Spina bifida

Today I will touch on a few.  Cancer, cough & lung problems, and alcohol detox as every single one of these alone has been an issue in the lives of many.

Watercress & Cancer- Research at South Hampton University has shown that breast cancer survivors have had higher levels of the molecules to fight cancer in their blood after eating 3oz of watercress per day. It is know that tumors send out “signals” to the body asking for more blood and oxygen to help then grow. Research has shown that Watercress has phenethyl isothiocyanate which help “turn off these signals” in the body.

It is said that a combination of;  watercress, garlic, cruciferous vegetables, raw almond milk, raw celery juice, super foods like spirulina and chlorella, radish sprouts, supplements like zinc, selenium and reishi mushrooms, and rainforest herbs like cat’s claw, …and you have one of the most powerful anti-cancer treatment plans. This is not saying it’s a cure for cancer but it can aid in fighting cancer. Of course you should always consult with your doctor when thinking of trying any of these methods and alternative food combinations.

Watercress & Detox- Watercress is a great detox food. The leaves have many nutrients and B-Vitamins, potassium, zinc, vitamin E & C which and have several diuretic properties which help the body flush out the toxins. You can use watercress in juicing; add to salads, soups, or sandwiches.

Studies have shown that adding watercress to soups can help a cough. Watercress is very helpful in cleansing the lungs of its toxins. It is recommended for smokers, those that get second hand smoke and those living in polluted areas. Today I’m giving you 2 recipes because I feel this one is a great nutrient to help with lung problems. The soup really tastes great, mad it today and even my husband, who really doesn’t like to try new things, said it was pretty good. He’s a smoker and I felt he could use all the lung cleansing he needs!

watercress and crab salad

Watercress & Crab Salad


  • 2 bunches watercress, trimmed and chopped
  • 6 ounces imitation crabmeat, chopped
  • 1 stalk celery, chopped
  • 2 green onions, chopped
  • 1 tomato, chopped
  • 1/4 cup olive oil
  • 1/4 cup rice vinegar
  • 1 teaspoon chopped fresh basil
  • 1 pinch salt and pepper to taste


Combine all in a large bowl, chill and serve.

Watercress Soup


  • 1 kg of watercress stems and leaves
  • 500 gm of pork ribs, or lean pork, or skinless chicken breasts
  • 1 cup of dried honey dates , omit this if you can’t find this in your area (or you can use 1 1/2 cups dried red dates instead)
  • 4 litres of water
  • enough salt to taste


Put all ingredients in a pot or slow cooker, bring to a boil. Remove any “scum” that is floating at the top, bring down the heat to low and simmer the soup for 4 hours (minimum). Season to taste.

Boosting Life Choices: Wheat Germ


Wheat Germ

I was intrigued when I found out that Wheat Germ has many healing properties. The Germ is the seed where the new plant will germinate. It’s the part of the plant with high concentrations  of vitamins, minerals, protein, and fatty acids.

People with skin problems can benefit from Wheat Germ oil. Wheat Germ oil is recommended for soap making due to its high contents of vitamins A, E, D and fatty acids. Vitamin E is a natural antioxidant, it also contains squalane. Squalane is a natural bactericide with healing properties. Squalane is involved in cell growth. Those with psoriasis can benefit from its healing properties.  In fact, one of my children suffers from psoriasis. Of course I went to the local health food store to get it. It’s only been a couple days since he started using the oil but the redness and inflammation has gone down considerably.  There’s even shampoo out there with Wheat Germ oil that can be used for seborrheic dermatitis, and scalp psoriasis.

Wheat Germ is very high in vitamin B, which helps support a healthy immune system. Wheat Germ contains high amounts of folic acid, thiamin, niacin and riboflavin. All of which are essential to a body’s proper functioning.  Wheat Germ is rich in potassium, which is a mineral that keeps the body balanced and counteracts sodium. Anemia patients can benefits from its high level of iron. Magnesium, another mineral found in Wheat Germ, helps form teeth enamel and healthy bones.

Those suffering from constipation, colon problems and even cancer can benefit from Wheat Germ. It is very high in fiber; one tablespoon of Wheat Germ is the same as 1 gram of fiber. It is also beneficial in controlling diabetes or heart diseases.

As always, please consult with your physician before adding anything to your diet and remember it is not in place of any medications you have been prescribed for any medical condition you many have.

wheat germ and banana muffins

Wheat Germ & Banana Muffins


  • 1 1/2 cups all-purpose flour
  • 3/4 cups sugar
  • 1 tablespoon baking powder
  • 3/4 teaspoon salt
  • 3/4 cup toasted wheat germ
  • 1 1/2 cups mashed ripe bananas (about 3)
  • 1/2 cup milk
  • 2 large eggs
  • 1/3 cup vegetable oil
  • 1 teaspoon vanilla extract


Preheat oven to 400°F. Line 16 muffin cups with foil muffin papers. Sift first 4 ingredients into medium bowl. Mix in wheat germ. Combine bananas, milk, eggs, oil and vanilla extract in large bowl and whisk to blend. Mix in dry ingredients. Spoon batter into prepared muffin cups, dividing equally.

Bake muffins until tops are golden brown and tester inserted into center comes out clean, about 25 minutes.