Kale Chips Recipe

This is the best and easiest kale chips recipe, ever!

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Kale chips are so easy to make and really delicious. Kale chips are a great snack and loaded with vitamins and essential healthy fats. I’m hypothyroid and not supposed to have raw kale, so kale chips are the perfect way for me to eat kale! Here’s how you make ’em:

  1. Preheat your oven to 350 degrees F
  2. Remove the stems from your kale leaves and break the leaves into however many pieces you want — not too small though, they will shrink in the oven
  3. Take all your pieces and put them into a ziplock bag
  4. Lightly grease a baking sheet with coconut oil
  5. Add a little bit of salt, I like Real Salt, and organic extra virgin olive oil into the bag
  6. Shake the bag very well so everything gets a nice coat
  7. Spread the kale leaves on the baking sheet and bake for 10 minutes

This is what my kale looked like before I put it in the oven:

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And this is after:

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See how they shrink? It’s okay to have some big pieces. I kind of had pieces of various sizes to mix it up. I recommend doing a pinch of salt and 1 tbsp of olive oil if you make a batch that covers the whole pan, like I did. I used a little too much salt but they were still sooo good, especially if you’re a salty snacker.

That’s it! Easy, quick and delicious. These will curb any salty snack craving in a seriously satisfying way. Prep, cook and clean up should take you a total of 15-20 minutes. Not bad! Try ’em out and let me know what you think.

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

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Beat the Heat! 3 Simple Recipes

Finally, it feels like summer is on its way! It’s been pretty hot here in New York and my body can feel it. Our bodies know the different foods we need in different seasons — warm filling foods in colder times and light refreshing foods in warmer times. Right now fruit is about the most appetizing thing to me. Fruit is water dense, light, refreshing and delicious — the perfect summer food.

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Photo courtesy of Google Images

So I have 3 delicious ways for you to beat the heat, two of which include fruit.

1. Watermelon-Strawberry Refresher

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Ingredients:

  • Frozen watermelon chunks
  • Fresh strawberries
  • Unsweetened almond milk or pure coconut water

What to do: simply blend all 3 ingredients together in your Nutribullet or favorite blender. I made this one with almond milk, but if you’re having it mainly as a beverage and are going to enjoy it outside, coconut water may be the more refreshing option. If you need it to be a little more filling, then opt for the almond milk.

2. Frozen Banana Slices

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Ingredients:

  • 1 sliced medium-large banana

What to do: simply slice and freeze! Let freeze for a few hours, serve in a cup and enjoy.

This is possibly the easiest and most delicious treat there is. And it’s hardly a “treat.” It’s just banana for crying out loud. But it tastes like banana ice cream. Remember Dippin’ Dots? Are those still around? Well, you no longer need them. These banana slices are like slices of banana flavored Dippin’ Dot ice cream. Except they are good for you and you know exactly what’s in them — good ol’ banana.

3. Iced Coffee — organic all around and no sugar!

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A girl who loves iced coffee, such a shocker right? I know coffee is kind of a hot button issue… to drink it or not to drink it? Well, I decide to drink it. I typically have one or two a day, and I drink tons of water so it doesn’t bother me.

How do I take my coffee? I take it all around organic, meaning organic coffee and organic full-fat half & half, with a teensy tiny bit of stevia. That’s ideal and how I like to make it at home. I can’t always get it like that, but I don’t freak out about it. If I’m going to freak out, I’d rather not have it. Save me the stress. If it’s not gonna stress me out on a particular day, I’ll take it the best way I can at the present moment.

Ways to make your iced coffee healthy and guilt free:

  • Opt for and brew organic fair-trade coffee
  • Use a little bit of stevia to sweeten it, if you must (but be sure to check your stevia, I like Sweet Leaf)
  • Make it creamy with: organic full-fat half & half, organic whole milk or unsweetened almond milk with no carrageenan (I like Silk. It’s also non-GMO). You could also choose another non-dairy milk, but I really recommend you get one without carrageenan. Read those labels!

Don’t know what carrageenan is and what to read more about it? Here is an article with everything you need to know about carrageenan by Kimberly Snyder. Again, it’s something people take a side on. I choose to avoid it. It’s not that difficult to avoid, and I feel better doing so. Read up on it. You are then free to make your own choice.

As the season goes on and we actually enter summer, I hope to bring you more meals that are ideal for the warm weather. Here’s to hoping that creative chef’s hat finds its way onto my head so I can deliver. In the meantime, embrace fresh fruit, fresh or cold-pressed organic juices, green smoothies, fresh or grilled veggies and these 3 cool treats. You should be refreshed and satisfied. Now get out and enjoy the weather, we’ve all earned it after that horrific winter. 🙂

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

Hemp Protein Smoothies — Chocolate and Pistachio

Hey everyone! Lately, I’ve been using hemp protein and hemp seeds as a way of getting protein into my smoothies. I use Nutiva products, and you can find all their products on their site and many in stores. I love both their hemp protein and hemp seeds, so I mix it up between the two. Here are two smoothies I’ve recently made using both forms of hemp.

Hemp Protein Smoothies:

1. Dreamy Chocolate Hemp Protein Smoothie

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  • 1 handful of organic spinach
  • 1 c organic frozen strawberries (strawberries are delicious with cacao!)
  • 1 c organic milk
  • 1/2 c filtered water
  • 1 tbs organic cacao powder
  • 2 tbs Hemp Protein Shake (I used vanilla but either flavor would work)
  • 1 tsp organic maca powder
  • 1 tsp matcha powder (can omit)
  • a touch of organic stevia

Blend and enjoy!

2. Pistachio Green Smoothie — I’m in looove with this one! 🙂

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  • 1 handful organic spinach
  • frozen organic peach slices, a large handful
  • 1/2 organic zucchini, chopped
  • organic whole milk (I didn’t measure — probably 1 cup)
  • filtered water (about 1/2 c)
  • 1 tbs organic golden ground flaxseed
  • 1 heaping tbs organic Hempseeds
  • 1 tsp organic maca powder
  • 1 tsp matcha powder
  • 1 handful of shelled pistachios

Blend and enjoy! You can also add a little banana or organic stevia to sweeten this up a bit, but I really wanted that pistachio flavor. So delicious. 🙂

Hemp Protein Smoothie benefits:

I am loving hemp. It is a great source of protein, fiber, essential amino acids, and omega fatty acids — that have heart health and anti-inflammatory benefits. I really enjoy having the bag of seeds because they are so versatile. You can blend them in smoothies, add them to yogurt or oats, or sprinkle them on top of an avocado and dig in! So many possibilities. I like to also mix them with Purely Elizabeth granola + organic milk or yogurt. yummm 🙂 Purely amazing.

Quick Eating Tip: Enjoy hempseeds in a smoothie, yogurt, or one of the other ways mentioned above ^ as a healthy snack to keep you nourished and satisfied til your next meal. They do need to be refrigerated, but if you have a busy day ahead of you, pack some into a small container and take them with you. While you are out and about, grab a reliable yogurt or ask for an avocado at a restaurant and pair with your hempseeds for a meal/snack that will thoroughly nourish your busy body. 

Bonus: The Dreamy Chocolate smoothie has twice the benefits because of the hemp and cacao combo! Double superfood power. Cacao has an extremely high amount of antioxidants and is rich in minerals, so don’t be afraid to make cacao a staple in your diet. It will do you and your body good! 

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

If you enjoyed this post, you may enjoy the following post by my blogging friend, Ribas with Love: Superfood Cacao

Snack Attack! Part One: Out and About

Welcome to a two part series that I’m calling, ‘SNACK ATTACK!’ We’ve all been there… you’re out running errands, shopping, shuffling between classes or meetings, doing whatever it is that needs to get done that day and BAM–a snack attack! You’re hungry, you have no food with you (sometimes it’s smart to carry a snack in your bag), and you need to eat before you get too hungry. Nobody wants to end up in that starvation state where you’d eat anything and everything — that is just a recipe for disaster, and we’ve all been there too. So let’s avoid that.

I’m going to classify the solution to these snack attacks in two different ways: (1) Out and About — snacks you can find WHILE you are out running about town and (2) Home Solutions — snacks you can prepare and eat at home OR prepare at home and take with you. Some of these will have a little bit of overlap, but that’s good! Versatility makes our lives easier. So let’s get started!

Out and About: snacks you can find in stores/at shops and trust!

1) The classic food + coffee combo:

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Sometimes we just need a little coffee or tea. I’m all for coffee and tea, just never too much. I go with a cup or two a day, no more. Caffeine-free herbal tea is the exception, of course. Starbucks is actually a great place to get a snack. They have quite a few options that are pretty smart choices, so never fear walking into a Starbucks — just have your self control in check and your eyes on the labels. I like to go for a blonde roast coffee or herbal tea and a KIND bar. KIND bars are awesome on so many levels: they are all natural, nonGMO, gluten and soy free, delicious, and filled with healthy fats that will keep you satisfied. Take a peak at the label and yes, you’ll see there’s a decent amount of fat, but it’s healthy fat! And when you are having a snack to satisfy hunger, you need that fat. Eating healthy fat = feeling satisfied. Some KIND bars also have a decent amount of protein and very low sugar count — score. Look for the bars labeled +PROTEIN or ONLY 5g SUGAR.

On the coffee end… go black or with a splash of milk  (not ideal but a splash won’t kill you) and NO artificial sweeteners. I use organic whole milk at home and when it’s available, but when I’m out I’ll go for skim because the milk is probably not organic and will therefore contain some toxins — toxins are stored in the fat. Therefore, I get skim which = no fat & less toxins. Sugar isn’t ideal either. If you can go without sweeteners, then do it. Otherwise, try to have some organic stevia on hand so you can sprinkle some in if you need. Don’t let those colorful packets tempt you. And that “[stuff] in the Raw” is not so raw. Don’t buy it.

2) Keeping the healthy fat train rolling…

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^ More healthy fats to keep you satisfied — nuts and seeds! (Fun fact: Brazil nuts and Hazel nuts are actually seeds) Whether you have a peanut or nut allergy or neither, you can make this work! There are many varieties to choose from. If you are allergic to peanuts and/or nuts, look for seeds and check to see if they were made in a nut-free facility. Look for whole natural and/or organic nuts and seeds with NO additives. That means no added oils or other ingredients. I like to go with either raw, roasted unsalted, or roasted with sea salt. I mix it up. But never anything with tons of salt and/or extra oils. Just read the label and make sure that what you see is what you get. For instance: (1) A bag of cashews, ingredients = raw cashews; (2) A bag of almonds, ingredients = raw or roasted almonds; (3) A bag of shelled pistachios [a favorite of mine], ingredients = pistachios and salt. As for seeds, I love sunflower and pumpkin.

3)  A sweet treat that won’t leave you basking in guilt: Emmy’s Macaroons

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These macaroons are delicious and sweet! They are sure to satisfy ANY sweet tooth or craving. They are made with quality ingredients, are nonGMO, vegan, raw, and gluten free. You can find them in so many stores! I found these in my local health market, Mrs. Green’s. Other flavors include, but are not limited to, dark cacao, lemon ginger, and mint chip. Another great thing? This WHOLE package–yes that means THREE macaroons–is only 180 calories. I was reading the labels of the others and believe the cacao package is only 150 calories for the whole thing! Figure friendly, delicious, and wholesome. Heaven in a little bag. So even when you’re treating yourself, it is so easy to keep your body running on good while satisfying that sweet tooth.

4) A granola bar that actually satisfies you, made with the BEST ingredients.

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These granola bars have been a lifesaver for me over the past few months since I discovered them. Introducing, Lola Granola! About the ingredients:

  • Gluten, dairy, soy and GMO free
  • All natural fiber, protein, and OMEGA 3s
  • Low in sodium
  • Locally sourced ingredients
  • Made with 8 main ingredients in their most natural form + some dried fruit and nuts, depending on the flavor
  • NO artificial sweeteners, added colors, high fructose corn syrup, canola or soybean oil
  • Over 50% organic

These bars are just plain awesome. When I’m home, I like to toast them in the toaster and top with nut butter + cinnamon. Delicious.

5) Real granola… pure and simple — Purely Elizabeth

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This is hands down the BEST tasting granola I have ever had. And it is made with the BEST ingredients — probably why it tastes so amazing. On the website you can purchase: (view and shop here)

  1. Ancient Grain Oatmeal + Hot Cereal
  2. Ancient Grain Granola
  3. Cookie Mixes
  4. Pancake Mix
  5. Ancient Granola Minis (great for stocking in your bag!)
  6. Gift Samplers — great idea for a foodie!

About the ingredients:

  • All natural foods made with ancient grains + superfood seeds
  • Free of refined sugar (uses organic coconut palm sugar — low glycemic index!)
  • Certified gluten free, vegan, organic and non-GMO verified
  • NO artificial flavors, colors, sweeteners, preservatives or GMOs

Seriously, Pure Elizabeth products are downright delicious. Samplers are available online for $30-40! Very affordable.

6) Bars and Bites: Power Snacks and Raw Revolution Bars

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These Power Snacks by Navitas Naturals are soo good and so easy. You can grab a bag, have a few, and save the rest. They are organic, loaded with superfoods, and come in these flavors: blueberry hemp, cacao goji, citrus chia, coffee cacao, and lemon goldenberry.

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Raw Revolutions bars are also awesome and delicious. They are organic, non-GMO, vegan, gluten free, dairy free and kosher. They have tons of flavors that include: chocolate coconut bliss, almond butter cup, cherry chocolate chunk, spirulina dream, heavenly hazelnut chocolate, golden cashew — some of my faves — and more! They are also available in mini and full size, which is really convenient.

7) Juices and Smoothies: find a local health cafe!

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Local health cafes that provide fresh smoothies and juices are one of the best things to take advantage of. I love going to my local health cafe and grabbing a green smoothie or a juice when I’m on the go.

You may also find additional treats there like salads, soups, yogurt + granola, and healthy baked goods like this $2 Banana Flax Muffin Top (organic, gluten free, no refined sugar) that I found at my local cafe (+ it came with a free cup of organic coffee!)

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Yum!

8) In NYC? Visit Organic Avenue!

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I recently got the chance to stop into an Organic Avenue shop when I was in the city. I loved it. I got a snack (pictured above) and then dinner later on (a whole wheat veggie and hummus wrap — $8 + roasted brussels sprouts — $4). They have so many amazing options at great prices! They also sell Emmy’s Macaroons 🙂 and other delicious treats in addition to their food (yogurt, wraps, salads, and veggies) and drinks (matcha, juices, mylks and smoothies).

This yogurt was awesome. Not too sweet, but an amazing flavor. It’s made with coconut meat, coconut water, coconut sugar, vanilla powder and probiotics. And it tastes so good. This matcha chia glo drink is also amazing. If you’ve ever had a Starbucks Green Tea Frappe, this tastes very similar. But better. And is 100 times better for your health. I need to buy some matcha so I can make something like this at home!

This place is great if you want something to eat or drink that’s amazing for your health, especially if you don’t have a lot of money on you. And they are spread ALL over the city.

9) In a pre-workout bind? Grab a Chia Bar by Health Warrior!

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Made with fruit and chia seeds, this stuff is great pre-workout. Full size and minis are available. Just like me, the founders of this company discovered the power of the chia seed through the phenomenal book, Born to Run, by Chistopher McDougall. Check out this page for some amazing information about the chia seed and grab a bar.

10) Simple Supermarket Snags: yogurt, veggies, and fruit!

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Supermarkets are everywhere, and it may not occur to you, but they are great places to grab a quick snack. You don’t have to do a full food shop stop just because you are entering a supermarket. Get a snack and get out. Grab 1 yogurt (this wallaby organic is my favorite) and some packaged fresh fruit or a veggie like sugar snap peas. Easy, quick, and fresh! If it’s nice outside, sit outside and enjoy your snack in the sunshine! If not, you can take a few relaxing minutes and enjoy it in the car (parked, not while driving).

11) Indulgent Fuel: Nibmor Organic Chocolate squares and Larabar

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I love these two choices when I need something a little chocolatey. The Nibmor squares are perfect, single serving doses of dark chocolate — and this mint flavor is heavenly. Larabars are another favorite and come in delectable flavors like this chocolate coconut chew, peanut butter chocolate cup, and pecan pie (a fall favorite). Check out all their amazing flavors here (like banana bread, chocolate chip brownie, chocolate chip cookie dough, cashew cookie, and more). I’ll take one of each, please.

The great thing about Larabar and these flavors? Your taste buds are happy and you are eating real whole foods. Larabars are made with a blend of unsweetened fruits (especially dates), nuts and spices — they never have more than 9 ingredients. Fair trade, lots of organic ingredients + gluten-soy-and dairy free, these are bars you can feel good about eating.

That’s a wrap! Hope you find this useful when you’re on the run and in need of a snack. No matter what you’re doing, just keep running on good 🙂 xox

 

 

Do You Drink Your Yoga?

Do you drink your yoga?

We love yoga on the mat, but we also love yoga in a bottle. If you have ever found yourself leaving the yoga studio or walking off your mat in need of a refreshing beverage that compliments the benefits of your yoga practice, Turmeric Alive Elixirs are for you.

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For those of you who don’t already know me, my name is Kim and I just started working for Bliss Out Retreats, Introducing Wellness and Blissful Bodhi Wellness with Sarah Anne Stewart and Fern Langham. They just introduced me to Turmeric Alive Elixirs — an amazing wellness + performance beverage that benefits health, physical and mental wellness, immunity, energy, exercise and sports recovery, plus longevity while balancing, purifying and detoxifying the body. Did you get all that? Because I had to read that a few times to make sure I didn’t miss anything. This stuff is serious.

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There are 8 deliciously good-for-you elixirs, all made with the “queen” of medicinal plants, the turmeric root. Sarah and Fern drink this stuff daily. And as part of the team, I am happy to say that we are all beyond excited to be partnering with Turmeric Alive Elixirs for our upcoming workshop. A healthy exercise recovery beverage (that we actually trust) that gives our bodies what it needs? Hand it over!

Turmeric Alive Elixirs are essentially “yoga in a bottle.” Just like a good asana practice, these elixirs will live your body feeling light, radiant and your spirit soaring high! We urge you to try them — or better yet, come to our next workshop on March 15th in Brooklyn and sip them with us! You can grab a ticket for the event here.

Not only is Turmeric Alive like yoga in a bottle, we’d argue it’s more like heaven in a bottle. Sarah and Fern drink these elixirs every day to keep their immune systems kickin’ so they can do what they love and bring all this awesomeness to you! Check out one of their favorites, the Turmeric Pineapple Elixir, here.

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Although these elixirs are the perfect companion to any yoga practice, you don’t have to be a skilled yogi to enjoy or benefit from them. I am a runner who flirts with yoga and other activities like swimming, kickboxing, kettlebells, high intensity interval training and weight lifting. Turmeric Alive Elixirs are the elixirs of LIFE! No matter how you find yourself engaging in physical activity (yes, taking the dog out for a walk counts!), you can energize (beforehand) and replenish (afterwards) with one of these wellness + performance enhancing elixirs. I’ve got my eye on Coconut Nectar, Vanilla Bean, Turmeric Pineapple and Brooklyn Beet… I can’t pick just one!

Discover all 8 elixirs here. Explore the full Turmeric Alive website here.

We hope you give your health, wellness and performance a helping hand by grabbing a bottle of Turmeric Alive, but we’d LOVE for you to do so with us! Hope to see you in Brooklyn, we’ll bring the elixirs.

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14 FREE Smoothie and Nutribullet Recipes!

Here we are! A post dedicated to smoothie and Nutribullet nutriblast recipes. The nutribullet does come with its own recipe book, but these are ones that I put together using what I had on hand. I hope this post inspires you to realize that you DON’T need a recipe for everything. Use what you have on hand, but stick to some basic smoothie/nutribullet building guidelines; you’ll figure it out as you go and these recipes will guide you along the way. I think I did enough introduction in the last post, so let’s just get down to it.

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1. The Ultimate Green Smoothie

  • Almond milk, about 2/3 cup (I use unsweetened)
  • Coconut milk, about 2/3 cup (I use unsweetened)
  • Water, about 1 cup
  • Spinach,  1 big handful
  • Frozen Mango chunks, 2 handfuls
  • Golden Ground Flaxseed, 1 heaping tablespoon
  • 1 scoop Chocolate Protein (100% whey or other approved proteins preferred–in previous post)
  • 1/2 Avocado

*Note: I did not measure anything when I made this smoothie, so I gave my best estimate. This was also made in a standard blender. Add more water if you would like it to be less thick.

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2. Chocolate Avocado Smoothie

  • 1 cup unsweetened Coconut Milk
  • 1 cup unsweetened Almond Milk
  • 1 scoop Chocolate protein (or other approved protein, any flavor)
  • 2 tbsp Golden Ground Flaxseed
  • 1/2 Avocado

*Note: Lots of milk, I know. This was after a 6 mile run, so I wanted more of a protein drink than a typical smoothie. Since there is 2 cups of liquid, you could also throw in a banana if you’d like. Also made in a blender.

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3. Pina Colada Smoothie

  • 1 cup frozen Pineapple
  • 6 oz. Mango or Coconut yogurt
  • 1 cup unsweetened Coconut or Almond Milk

*Note: This smoothie was not post workout, just a snack. Use coconut for best pina colada flavor. Made in a standard blender.

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4. Pumpkin Pie Breakfast Smoothie

  • 2 ice cubes
  • 1 c unsweetened Almond Milk (est)
  • 1/8 c Rolled Oats (est)
  • 1 Banana
  • Pumpkin Pie Spice (as much as you like)
  • 1/8 c Pumpkin Puree (est)
  • 1 scoop French Vanilla Whey protein
  • a touch of Grade B Maple Syrup

*Note: I did not measure much for this smoothie, so the measurements for the milk, oats and pumpkin puree are an estimate. Add more or less of whatever you want to get the consistency you are aiming for. Made in a blender.

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5. Wheatgrass Smoothie

  • 1 c unsweetened Almond Milk
  • 1 handful Baby Spinach
  • 1 packet of Amazing Grass Wheatgrass (or 1 small scoop)
  • 1 c frozen Strawberries (or any other frozen fruit you want)
  • 1 scoop Vanilla Whey protein
  • 1/2 Avocado

*Made in blender.

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6. Vanilla Coconut Smoothie (don’t let the color fool you; this baby is delicious!)

  • 2 ice cubes
  • 1 c unsweetened Almond Milk or Coconut Milk
  • 1 handful Baby Spinach
  • 3/4 c Blueberries
  • 2 tsp Golden Ground Flaxseed
  • 1 scoop French Vanilla protein
  • 1 tsp Coconut Oil or Coconut Butter

*Made in a blender and absolutely delicious!

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7. Tahitian Vanilla Nutriblast

  • Baby Spinach
  • 2 Celery stalks
  • frozen peaches, 5-7 cubes
  • 1 diced Pear (may not be able to fit it all in, I eat the leftovers)
  • 1 scoop Perfect Fit protein
  • 1/4 Lemon
  • fill half way to the max line with Water
  • fill the rest with unsweetened Almond Milk

*Made in Nutribullet. Fill Nutribullet in this order; liquid always goes last!

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8. Very Berry Nutriblast 2 ways

Option 1:

  • Baby Spinach
  • 2 Celery stalks
  • small handful of Blueberries
  • frozen Peaches, small handful
  • 1 tbsp Goji berries
  • 1 scoop Perfect Fit protein
  • some Water
  • fill to max line with unsweetened Almond Milk

Option 2:

  • Baby Spinach
  • 1 Banana
  • frozen Strawberries, small handful
  • 1 tbsp Goji berries
  • 1 tsp Maca powder
  • 1 scoop Perfect Fit protein
  • Water to max line

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9. Green Citrus Nutriblast

  • Baby Spinach
  • 2 Celery stalks
  • frozen Peach slices, small handful
  • 1/2 Lemon
  • 1/2 Orange (eat the rest!)
  • 1 scoop Perfect Fit protein
  • Water to max line

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10. Peanut Butter Banana Breakfast Nutriblast

  • Baby Spinach
  • 1 tbsp Golden Ground Flaxseed
  • 1 tbsp Coconut shreds
  • 1 tbsp organic Peanut Butter
  • 1 Banana
  • 1 scoop Perfect Fit protein
  • fill 3/4 of the way to max line with unsweetened Almond Milk
  • fill the rest with plain Coconut Water

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11. Tootie-Fruity Nutriblast

  • Baby Spinach
  • Celery, 2 stalks
  • 1 Banana
  • frozen Peach slices, small handful
  • frozen Mixed Berries, small handful
  • 1 scoop Perfect Fit protein
  • plain Coconut water / Water to the max line

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12. ‘All You Need’ Green Breakfast Nutriblast

  • Baby spinach
  • 1/4 c Rolled Oats
  • 1 tbs Golden Ground Flaxseed
  • 1 tbs Chia seeds
  • 1 tbs Coconut shreds
  • 1 Banana
  • 1 Orange
  • 4-5 Brazil Nuts
  • unsweetened Almond Milk to max line

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13. Raspberry Sorbet Probiotic Nutriblast (not the prettiest picture; on-the-go!)

  • frozen Mixed Berries, 1 big handful
  • 1 tsp Maca powder
  • about 1/4 grass-fed Coffee Kefir (delicious!!)
  • 1 unsweetened Almond Milk to max line

*Note: this was freakin’ AMAZING.

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14. NO JUICER NEEDED ‘JUICE’ SPECIAL: Nutribullet ‘Juice’

  • Baby Spinach, small handful
  • Romaine Lettuce, small handful
  • Baby Carrots, small handful
  • 1 full Orange
  • juice from 1 whole Lemon
  • Water to the max line

Whoa. I just gave you 14 RECIPES! I think I’ll be starting up a collection for an e-book. Get them here for free while you can! 🙂 Enjoy XOXO

The Ultimate Smoothie and Nutribullet Guide

I’ve recently had a few people ask me about juicers/blenders/the nutribullet because they are interested in making juices or smoothies and wanted to know what I recommend. Over anything else, I recommend the nutribullet.

A quick note about juicing: Juicing does have some really great health benefits, like fueling your body with micronutrients (vitamins and minerals) and giving your digestive system a break. This is extremely helpful because our bodies expend A LOT of energy breaking down and digesting our food. Think about it. We generally eat 3 meals a day and maybe 1 or 2 snacks. That’s what I typically do, but it depends on the day, my workout, and how early I wake up. Regardless, we give our bodies a lot to digest EVERY single day. [Unless you fast, which is a whole different conversation so I’m going to sidestep that.] Juicing enables your body to receive nutrients, the kings and queens of nutrients, while eliminating a big chunk of the digestion process. You’re still putting something into your body, your stomach, and through your digestive system and it is in the most easily digested and absorbed form. That way, your body spends LESS time and energy digesting and MORE time healing. Those micronutrients–the vitamins and minerals–are passing easily through your system, being absorbed, and enabling your body to heal. THAT is why juicing is beneficial. If you really want to learn more about juicing, I HIGHLY recommend watching the film Fat, Sick, and Nearly Dead. In this film, Joe Cross went to an extreme, for sure. But he was in a very extreme and unique situation. What I love about this film is that is doesn’t only cover Joe’s journey, but two other people that tried juicing as well. One of those people is Phil. He was a truck driver in a very similar, almost exact in fact, situation as Joe. Phil started out with a 10 day juice fast and decided to extend it as time went on. He took it step by step. Another person was a woman who just did a 7 day juice fast. So if you see the appeal and are interested, you don’t have to go to extremes. You could try a 3 or 4 day juice fast, a 1 day, or just replace 1 meal or snack a day with a juice. Have your juice on an empty stomach and wait til your next meal to eat solid food. HOWEVER, If you are about to start a juice fast, please consult your physician first and make sure you are in good enough health to do so. I do enjoy juices from time to time, but I buy them at local organic cafes/juice bars. If you buy a juice in a store/market/cafe, make sure it is fresh and made on-site or organic and cold-pressed. I drink my juice on an empty stomach and use it in place of a snack. If you DO invest in a juicer and make your own at home, PLEASE save the pulp! Use that good stuff up! You could use the pulp of your greens to make a sauté or add the veggie and fruit pulp to muffins or bread! Just PLEASE do not throw it away! You will be throwing away fiber, nutrients, and food! And that shouldn’t go to waste.

Now onto the smoothies and nutriblasts (aka nutribullet smoothies).

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I used a standard blender from Walmart for years until I got my nutribullet, which was a Christmas gift–the gift that keeps on giving. The nutribullet is very affordable for what you get (It’s on sale a lot for $99 and you get the motor, 2 blades, 3 or 4 cups, tops, and a few books/guides). You really get a lot for your money, and I guarantee you will use it every single day. So, the nutribullet is my number ONE recommendation. However, if you are like me–usually broke or saving your money–a $15 Hamilton Beach blender from Walmart will be perfectly sufficient for your smoothie needs, there will just be some slight limitations but nothing detrimental. What are these limitations? Here’s the difference between a standard blender and a nutribullet (FYI: This does not apply to blenders like a Vitamix and other high performance blenders)

The Nutribullet vs a standard blender:

  • The nutribullet emulsifies EVERYTHING: I mean everything. It is all broken down: skins, nuts, seeds, etc. Meaning, you are left with a smoothie that gives you the benefit of a juice–a completely broken down drink that can be easily absorbed by the body. This includes ALL of the nutrients, including the fiber.
  • The blade design is unique, mixing and emulsifying everything top to bottom.
  • You can add vegetables, nuts, seeds, and superfoods that don’t break down as well in a standard blender: carrots, celery, lettuce, almond, flaxseeds, chia seeds, goji berries, etc.
  • Build your nutriblast: a handful of greens + close to the max line with fruit + top with superfoods and/or 1 scoop of protein + fill to the max line with choice of milk or water

It really breaks down to the break down, for two reasons: health and pleasure. Health–you are ingesting these foods in their most digestible form. Pleasure–you aren’t sipping on pulp and chunks of skin or seed… gross.

So with the nutribullet I would say mix to your heart’s content. But with a blender stick to these smoothie building principals:

  • Start with greens that are easily broken down, like baby spinach
  • Avoid using ice
  • ^ Use frozen fruit instead of ice
  • Avoid seeds like whole flaxseed, chia seed, oats or whole nuts
  • ^ use the ground versions of these foods: chia powder, ground flaxseed meals, nut butters, seed butters, oat flour, goji berry powder, maca root powder, etc.
  • Avoid hard-to-break-down veggies like carrots, broccoli, celery, etc. Anything you see getting stringy, chunky, or mealy
  • Stick to fruits that blend well: bananas, mango, berries, apple, pear, melon, grapes, anything that isn’t too stringy or seedy
  • ^ Avoid the more stringy, mealy, and seedy fruits like oranges, clementines, coconut, pomegranate and lemon (can use the juice for the citrus fruits)
  • Build your smoothie: a handful of spinach + 2 fruits + your choice of milk or water + a teaspoon of grounded superfood and/or a scoop protein powder

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*Note: I am very picky with protein powders. I only recommend using: 100% organic whey, like Tera’s Whey or OrganiGrowthHemp Protein; Perfect Fit Protein by Tone It Up, PlantFusion brand Protein OR Phood (all different links), Vega Protein Smoothie or Soy-Free Veg Protein Booster. Lots to choose from, take your pick! The PlantFusion Phood comes in vanilla and chocolate/caramel… yum. Other than superfoods and quality protein, I do not use supplements. Not even a multivitamin. “Let food be thy medicine and medicine be thy food.” That’s what I live by.

Want to see some of my creations? Check out the smoothie section of my blog for all my smoothie-related posts. Here are some of my favorite smoothie posts:

  1.  14 Smoothie and Nutribullet Recipes
  2. Hemp Protein Smoothies — Chocolate and Pistachio
  3. Green Recovery Smoothies with Vega

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

P.S. If you enjoyed this post, you may also enjoy this post from my blogging friend, Ribas with Love: Detoxing and Anti-Inflammatory Juice! 

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