Tag Archives: smoothie recipes

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.


Chelating Smoothie – Ridding of Heavy Metals


Chelating agents are used to bind with heavy toxic metals such as cadmium, lead and mercury, and to excrete them from the body.

The following Mango Pineapple Smoothie has been boosted with chelating agents and is heavy in fiber for moving out the heavy metals.

Mango Pineapple Smoothie

  • 1  container (6 oz) vanilla yogurt
  • 1  cup mango, apple and pineapple chunks
  • 1 1/4 cup soy milk (almond milk is the best substitute if soy allergic)
  • 1/4  cup pineapple juice
  • 1 scoop Fiber Blend
  • 1 scoop Green Blend
  • 1 scoop Women’s Blend

Blend and serve

This smoothie uses powerful antioxidants and binding agents like apple pectin to aid in the removal and excretion of toxins including heavy metals.

Chunky Mixed Fruit Smoothie

  • 1 large gala apple
  • 6 oz. soy or almond milk
  • 1/2 cup fresh pineapple chunks (or frozen in own juice)
  • 1 tbsp. coconut oil
  • 1 cup frozen blueberries
  • 1 medium size frozen banana
  • 1/2 cup soaked almonds
  • 1 scoop Fiber Blend
  • 1 scoop Green Blend
  • 1 scoop Women’s Blend
  • Blend and serve.

The Glory of Fiber!


Yes, I said FIBER!

I know – I know who likes to talk fiber.

Well many years ago now my father had angina.  I had been using a wonderful resource for years to create a healthier lifestyle (The Healing Foods CookBoook from Prevention Magazine’s Editors ISBN-10: 0878579567) and had learned what I thought was a wealth of information.  His heart condition though alerted me to many things I had not yet learned.

FIBER was at the center of the crisis.

The Healing Foods Cookbook is separated into 3 sections – healing foods, diseases and recipes.  I ended up using two books so I could open to the first two sections simultaneously.  And as I did I researched what would heal his angina and reduce his risks for further problems.

One thing came up fast – FIBER.  Not over the counter fiber but natural fresh fruit, veggie and grains fiber.

30 grams of fiber per day reduces cancer risk by 50%.

But what else can it do?

After researching for this online quite a bit the best article I found was from Dr Sears – Fantastic Fiber

And I would have loved to bring the whole article over but that’s unrealistic.  So I encourage you to click and read.

Here though are some highlights with sources noted.

Via eHealthMd

Getting enough fiber in the diet can lower the risk of developing certain conditions:

  • Heart disease. Evidence is now growing to support the notion that foods containing soluble fiber (such as oats, rye barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect.
  • Cancer. The passage of food through the body is speeded up when fiber is eaten. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer. (However, a recent study conducted by Harvard University concluded that eating high-fiber food did not appear to protect people from colon cancer.) Other types of cancer that are linked with overnutrition and may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.
  • Type 2 Diabetes. Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication.
  • Diverticular disease. Diverticular disease is a condition in which small pouches, called diverticula, develop in the wall of the colon. In a small percentage of people, these diverticula become inflamed or infected, a condition known as diverticulitis. Diverticular disease can cause pain, diarrhea, constipation, and other problems.
  • Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol).

Keeping Weight Under Control

Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.

Via DrSears.com

Fiber Soaks Up Fat 

Eat high-fiber foods with high-fat foods to decrease the absorption of fat. Increase your daily fiber and you’ll absorb fewer calories.

Via MayoClinic.com

How much fiber do you need?

How much fiber do you need each day? The National Academy of Sciences’ Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

Age 50 and younger Age 51 and older
Men 38 grams 30 grams
Women 25 grams 21 grams

Triple Chocolate – Almond Shake

[Source: Complete Idiot’s Guide to High Fiber Cooking]

Chocolate lovers will flip over this luxurious shake made with creamy soy milk and ice cream. Cocoa powder adds the final punch of flavor and fiber.

1 1/2 cups chocolate almond or rocky road ice cream
1 cup chocolate soy milk
2 TB unsweetened cocoa powder
2 TB local honey

1 TB toasted wheat germ

1/2 tsp almond extract

1. Place ice cream, soy milk, cocoa powder, honey, wheat germ and almond extract in a blender and puree until smooth.

2. Pour into glasses and serve immediately.

Want to add a boost to your smoothies? Add Smoothie Essentials Boosts to any smoothie. Most are 0% Taste and 0% Color thus making them blendable into any drink.

Omega 3 Essential Fatty Acids – very powerful anti-inflammatory agents.

Proteins – Important to muscle growth and maintenance but many red meats are thought to trigger inflammation.

Dieting and You



Plant A Dream

Plant A Dream


There are numerous books written on dieting. Many we have written ourselves since of all who know how the body we own responds it is us. Like many I have tried many of these “experiments”. Few have worked. Of them all the most successful has been “You on a Diet”. 10,000 foot steps a day changes ones life, regular watering grows good health and eating foods that honor one’s heart has life long consequences. Regular care of one’s garden ensures a healthy harvest, regular care of ones body is much the same. As we all know from years of experience – “Diet’s don’t work.” GardeningProper care of our personal garden (our bodies) is a life time passion.  There are a few basic care principles we can implement into our daily lives –

Water – Like every garden our bodies need water.  Clear clean water.  No need for additives – proper hydration is the key.  What equates to proper hydration? Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.  Water: How much should you drink every day? by the Mayo Clinic.

Food – Feeding our boodies healthy organic nutrient rich foods is critical to our total well being.  The food we eat feeds every cell from the top of our heads to the bottoms of our feet.  More on eating healthy “Nutrition and Healthy Eating” by Mayo Clinic.  Making conscious aware food choices to optimize the nutrients we give our bodies is an easy way to ensure a healthier tomorrow.

Exercise – The final basic in our gardening plan.  10,000 steps a day is all it takes.  The benefits of walking can be seen in as few as 90 days and are known to slow the aging process.  Drs. Oz and Roizen Speak Out: Top 10 Benefits of Walking  This list will get you moving! Is Your Job Making You Fat? Study Links Office Work With Obesity Walking has been shown to reduce stress and also lower your risk for cubicle obesity.

Three simple steps that will change your life in as little as 90 days.

  1. Proper Hydration

  2. Nutrient Rich Foods and Balanced Meals

  3. Exercise – One step at a time

Maintaining the garden that is your body is a life long process beginning is 3 simple steps.

Smoothie Essentials a quick easy way to boost your life.

Back to School


As we see the beginning of the 2010 school year parents and children alike ready to enter the new adventure that will eventually be but a memory.  Every year parents every where promise this year the balanced breakfast will start each day out “right”.  Cereal, milk, eggs, toast, and juice! Whew! No frozen short cuts it’s pancakes after all; they aren’t hard or time consuming – except when you are 30 minutes behind to begin with.

Why not a fresh fruit smoothie with a boost for the whole family!

With the new school year come also new coughs, sniffles and general bacteria; a never ending battle for parents and kids alike to stay well.  A healthy immune system is a cornerstone to an active healthy life. Herbs like Echinacea and Goldenseal, plus a regular intake of adequate Vitamin C, will help keep your immune system running in optimum performance. Smoothie Essentials Immune Support Blend is an excellent source of Vitamin C.

Berry Banana Immune Support Smoothie Recipe Ingredients:

  • 1 cup yogurt
  • 1 banana
  • 1 cup blueberries (fresh or frozen)
  • 1 cup strawberries (fresh or frozen)
  • 1 cup orange juice fresh squeezed or from the carton
  • honey or sugar to taste
  • 2 scoops Smoothie Essentials Immune Support Blend

Mix in blender till smooth.   Pour into glasses and serve.   This makes 2 servings

Breakfast as a Smoothie –


Good health begins with a good breakfast.

For many of us the busyness of life short changes our quality of life and thus our health.

“Dietary supplements aren’t intended to be a food substitute because they can’t replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables. So if you’re generally healthy and eat a balanced diet, daily dietary supplements may not be worth the expense. However, if you can’t eat enough healthy foods or have certain conditions, you may benefit from taking a daily dietary supplement.” – Mayo Clinic Staff

For us the great way to add that balance to our lives is a wonderful fresh fruit smoothie with the addition of a boost.

Breakfast Smoothie –


In a blender, combine banana, apple, and orange juice. Blend until smooth. Add soy milk and yogurt. Blend again.  Add 1 scoop Smoothie Essentials Multi-Vitamin (I also like Smoothie Essentials Women’s Blend).   Blend again until well blended.

Pour into glasses and serve.

A Smoothie is …


Smoothie Essentials Photo
A smoothie is:
a blended, chilled, sweet beverage
made from fresh fruit or vegetables.

They are typically preferred by
health-conscious consumers.

Recipes usually include ingredients like:
crushed ice and frozen fruit

Other ingredients they might or might not have:

  • honey
  • frozen yogurt
  • soy milk
  • Whey powder
  • green tea
  • herbal supplements
  • nutritional supplements

They usually don’t involve adding ice cream.
They sometimes can contain just 100% fruit.
Most are high in vitamins and antioxidants.
Green smoothies cater to vegans with ingredients
like spinach, kale and lettuce.

Some history about smoothies:

  • Health food stores began selling pureed fruit drinks in the 1930’s.
  • The Waring “Blendor” cookbooks introduced recipes
    for a “banana smoothie” and a “pineapple smoothie” in the 1940’s.
  • California ice cream vendors and health food stores
    broadened their market base with smoothies in the 1960’s.
  • Sports and fitness boom of the 1980’s pulled smoothies
    out of the niche market and put them right out front.
  • Mainstream cafés and coffee shops
    popularized the trend in the 1990’s.
  • At this point, the juice and smoothie industry is a multi-billion dollar industry.”

By comparison, bottled juices such as Odwalla and Naked Juice
are readily available to the consumer right on the
supermarket shelf, and as such they are convenient to
pack in a lunch, but they

  • have a short shelf life
  • must be refrigerated
  • and are juices more than smoothies.

Juice City is one restaurant that takes fruit and vegetables futher than just juice. Serious about health benefits and choices, they offer a menu featuring not only Juices and Smoothies, but Wraps, Paninis, Salads, Smoothies and Squeezed Juices ~ a meal plan that is Fresh and Convenient ~ and even a Boot Camp!