Sobel Wellness - Spring into Action! Spring Smoothie add some greens to your smoothie! Add some greens to your smoothie! So greens are everywhere - power greens, supergreens, what do you do? How about adding them to a smoothie. I know, I can't drink something GREEN? Ewww gross. It looks like toxic sludge or worse something bright green - it looks like slime, this is not food. But what about adding chocolate? Raw cacao powder has no sugar but packs lots of flavor. I use shiloh farms brand raw cacao from the health food store - or you can get it at whole foods and I use Garden of Life's Perfect Food - Super Green Formula with some really raw honey for sweetness. Then I add a handful of fresh berries - straw, blue or rasp whatever your fancy and some frozen peaches or cherries.  Sometimes I will use Acai (available in the freezer section at whole foods or your health food store - I like the one without added sugar, but they sell one with 11g of sugar per serving - that's 2 teaspoons - which isn't terrible) So, for smoothies...its kind of like stew. You throw in a little of this and that and adjust until the consistency is what you like. I use almond milk as my base or sometimes hemp milk and I throw in 3 tbsp of hemp seeds for protein - but you could use chia seeds or flax seeds as well. I don't like protein powders because of how processed they are. If you can handle the color, I would add fresh greens to the mix. The ratio for a proper green smoothie is 60% fruit and 40% fresh greens (collard greens, mustard greens, kale, spinach or swiss, green or red chard). Eyeball it - but basically more fruit - less greens and either water or liquid. Blend. Add some honey or agave nectar for sweetness. I like to add my own boosts like green tea matcha powder, hemp seeds, flax oil for added nutrition. There's no real recipe because its really what you like. I encourage you to experiment to see what works for you!   Nutrition for Running I encourage men and women of all ages to run for exercise. Run for 10 minutes around the block in the morning. Run for 2 minutes on the treadmill or prepare for a 10k in the park.  I have found that greens and green smoothies are perfect nutrition for running. I cannot imagine a more powerful energy boost and sustained energy release than greens. When I have kale or swiss chard with quinoa and tofu for dinner (one of my favorite dinners and a popular dish at my cooking classes and on my videos see www.sobelwellness.com/cooking-classesevents.html for more details on the video), I can run for at least 8 miles in the park - the next day without feeling tired! Greens are amazing energy builders and I recommend to anyone needing an energy boost throughout the day - whether you are going to run around the block, after the kids, to catch the bus or to start competing.  I cannot tell you how many buses I have caught now that I eat greens - and I catch them in heels - when I can probably still run at least at a 7 min mile pace - well maybe 10! I imagine i couldn't run too far in heels, but I have caught buses at least 2 blocks away running in heels! Thanks to the kale. In other news, my first healing from within seminar is starting on 4/23 at 8pm meeting for 10 weeks at the TRS Professional Suite at 44 East 32nd Street, 11th Floor. The seminar will help participants discover the secrets behind the 10 minute meal as well as how to eat better, live better and be better. For more information or to sign up, please visit the web site for the seminar: http://www.sobelwellness.com/healing-from-within-seminar.html. You can also get more information by emailing meredith@sobelwellness.com or calling 212-222-8187. I am starting an over 40 women's running group in May called "Wild Women on the Run". Our first meeting will be May 10 at 11am at the 96th street entrance on the west side to the park. We'll chat for a bit, run for a bit and then nosh for a bit afterwards at a local cafe. Please email me at meredith@sobelwellness.com if you are interested in attending.   Sobel Wellness Blog www.meredith-holistichealth.blogspot.com Come visit Sobel Wellness on the blogosphere! I blog weekly, sometimes daily on my thoughts and experiences with holistic health. I often post recipes and tips I have learned from how to heal a cold naturally to where to find the best smoothie in New York. Please check me out and subscribe so you can continue to read about me.  Here is one of my latest posts on my favorite breakfasts: My Favorite Breakfasts: Two of my favorite easy breakfasts are smoothies and yogurt with fruit, granola and honey. I usually look for a granola that is really low in sugar. I like bear naked which has only 3g per 1/4 of a cup (please note serving size). I'll go up to 6g of sugar per 1/4 cup - but I think this is too much any more than this and you might as well just pour sugar on from the container. 4g is 1 teaspoon that is all any one person needs at any one time. I would say that I usually don't have these together unless I am running 10 miles and then I might have the yogurt first and the smoothie after - otherwise I have one or the other for breakfast on a normal day. Recipes: yogurt granola parfait: 1 cup of good quality whole milk (yes whole milk!) yogurt with active probiotics - brands I like: Fage (you can use their 2% or 5% b/c their whole has 20g of fat because it is strained, but a little goes a long way with their whole because you will be full), la yogurt, danon -this is PLAIN UNSWEETENED, no FRUIT! 3 strawberries - top cut off and sliced in half 1 handful of blueberries 1/4 cup of granola if you need extra sweetness 2 tsp of good quality honey - local if possible from a beekeeper or farmers market directions: In a bowl place 1 tsp of honey - add half of the yogurt. On top add half the granola, half the fruit, and top with remaining yogurt, fruit and granola. Add remaining honey to the top. Eat with spoon, enjoy! Smoothie: 1 handful each - raspberries, strawberries (tops removed, cut in half) and blueberries - fresh if possible frozen ok 6-8 ounces of almond milk (40 calories a serving, unsweetened - I prefer this to soy milk - I like blue diamond brand). 2 tablespoons hemp seeds 1 tablespoon flax seeds or chia seeds (these add protein and flavor as well as essential fatty acids - those omega 3s everyone is talking about and are more pure than protein powders - please stay away from those!) if you can find it 1/2 pack of raw acai (sold in the freezer section at whole foods or your local health food stores - a superfruit/superfood from brazil - has natural energy qualities and EFAs as well as other great vitamins and electrolytes - perfect for after workout recovery!) if you need 1 tsp of raw honey for extra fullness 1 tsp natural peanut butter Directions: blend all together at smoothie or blend/highest setting. If using frozen fruit - might want to add a bit more almond milk. I also sometimes use 1/4 cup pomegranate or cranberry juice (without added sugar or high fructose corn syrup, read labels!) for some extra sweetness, in this case, I would just use less almond milk. I've also made this with goat milk. I personally avoid cows milk due to lactose intolerance, hormones and the fact that once pasteurized all the good things in cows milk are virtually gone anyway leaving behind sugar and protein (casein) that is virtually indigestible to humans. Many people grow casein and lactose intolerant as they pass into adulthood and don't even realize it. So I do not recommend skim or low fat milk (please this is not a whole food and it is the major cause of high cholesterol in this country!) in my practice.   Try out Sobel Wellness Services - Initial Consultation for $25 Sobel Wellness offers a 30 minute phone consultation for $25. Its a great way to learn more about my services and test them out. All the information about how to schedule and what you will gain from this fun and introspective experience is available online here: http://www.sobelwellness.com/health-history-consultation1.html. Please contact me at meredith@sobelwellness.com or 212-222-8187 to learn more.

Sobel Wellness • PO Box 10000 • New York • NY • 10021

Subscribe	·	Unsubscribe	·	Preferences	·	Forward
Report Spam