It’s a new month, which means time for a new resolution! February’s daily meditation proved to be a challenge for me, but one that has absolutely changed me for the better.
Half of the month was spent on vacation, 10 days in Mexico, and a week in my home town, Calgary. This made it particularly difficult to remember to take time out of my day to sit and be still, especially since coming home and running around like a mad woman. The most difficult of all was when I was so stuffed up from my cold that I couldn’t breathe through my nose. Open mouth meditation was odd, and unenjoyable, but I suffered through it :p
My most important lessons from February:
- stop with the excuses
- there is always time to meditate, even if it’s just a minute or two
- meditation should not be looked at like a chore, but rather something that will enhance your day (and believe me, it did!)
- you can meditate anywhere, in any comfortable position
- use a little help if you need it – I loved the guided meditations on yogaglo, they helped me get into a deeper meditation then I can do on my own (I’m still a rookie)
- most importantly – just do it!
If you still haven’t tried meditation I highly encourage you to give it a go! I certainly intend on continuing myself.
Superfood smoothies have been one of the single greatest additions to my diet since becoming a nutritionist. They were one of the first changes I integrated into my life, that made the biggest impact. If I get one superfood smoothie in every day I know that at least one meal a day was nutrient PACKED, and lets be honest, that would be a great start for many! I currently don’t always have one per day, so it will still be a “challenge” for me too!
When I first introduce clients to superfoods I tell them the easiest way to integrate them into their life is through a smoothie, now who doesn’t like a smoothie? They are quick, easy, and so tasty! There are many components that I feel are necessary in my superfood smoothies. They are:
- 1/2 cup high antioxidant frozen (or fresh) fruits – like (organic of course) blueberries, strawberries, mangoes, any fruit really!
- 1 banana for potassium, flavor and creaminess (or try 1/4 avocado)
- 1 scoop (2 tbsp) protein – it’s not just for body builders! Failing to add protein to your smoothie may send your blood sugar soaring, which is followed by the inevitable crash. Protein will also help you feel full longer, making your smoothie more of a meal then a snack. Good choices include VEGA (Sport, Smoothie Infusion or ONE), Ruth’s Hemp Protein Powders (which can also be bought with superfoods already added, easy peasy!), AOR Advanced Whey (if you can do dairy), or Interactive Absolute Vegetarian.
- 2 tbsp fiber – for so many reasons! It keeps you regular, balances blood sugar, pulls toxins out of the body, and if you use sources such as chia, hemp or flax seed, adds omega 3’s and lots of additional nutrition.
- a handful of greens – why not?! You don’t taste them anyway, not with all the delicious fruit and yummy protein powder. I usually do either kale or spinach for extra folic acid and energy boosting B vitamins.
- 1 cup liquid. It can be filtered water, unsweetened milk substitutes (I like almond, oat, hemp, or brown rice), you can even add freshly squeezed juice of your choice!
- 1 tbsp omega 3 fats – usually in the form of a high quality flavored fish oil supplement, or you can try flax or hemp oil. We need more omega 3’s and putting them in a smoothie sure beats taking it off the spoon! I like Ascenta NutraSea or Seroyal
- 1 tsp – 1 tbsp of any or all your favorite SUPERFOODS! Well we couldn’t call it a superfood smoothie without them right? If you want the biggest bang for your buck (nutrient wise) try spirulina and chlorella. A tsp to tbsp depending on how adventurous you are of either will suffice. Bee pollen, for more B vitamins, protein and allergy prevention, maca root powder for hormone balancing and libido, raw cacao powder for anti-stress magnesium, and don’t forget the high fibre seeds are omega 3 rich superfoods as well (chia, hemp and flax).
- other optional ingredients include 1 tbsp black strap molasses for pregnant or nursing moms, it provides an extra iron boost. 1-2 tbsp non GMO soy lecithin is great for fat digestion (if the fish oil makes you burp) and elimination. 1/4 cup kefir (a fermented dairy beverage) is loaded with good bacteria and yeast for your gut.
This is just a rough recipe, get creative and remember recipes are only guidelines! Now it’s time to run out and buy smoothie ingredients for a month…come on you can do this one with me!!