If your days are filled with outings and obligations – leaving next to no time for healthy food preparation, I’ve got the solution. If you find yourself searching for an easy and convenient way to lose weight and stay healthy, I’ve got the solution. If you’re looking for a way to beat the heat with nourishing hydration, yup, you know what, I’ve got the solution people. Oh yes, I’ve got The Smoothie Solution.

What are Smoothies?
       Smoothies, by definition, are blended beverages that contain a combination of liquid, whole fruit and additions that include greens, nuts/seeds, yogurt &/or superfoods. They are most often raw, meaning they are jam packed with helpful enzymes – promoting digestibility and proper absorption. Always wondered what the difference is between juicing and blending?

Smoothies blend all of the ingredients together – keeping the fiber & pulp.

Juices separate the juice from the fiber – allowing a whole wack of vitamins, minerals and phytonutrients to easily be delivered in an easy to drink fashion.

Why are Smoothies the smoothest solution?
       Where do I begin? Smoothies are an easy way of providing your bodacious bod with ultimate nourishment. Stack your blender with foods that are full of vitamins, minerals & phytonutrients plus healthy fats, carbohydrates and proteins and the benefits speak for themselves:

□   Improved digestion: Blending food = pre-chewed for improved absorption.
□   Weight loss: As a meal replacement, smoothies contain fewer calories than a normal meal, supporting your                                                   wonderful weight loss goals.
□   Convenience: Stack your ingredients in your blender the night before to quickly blend in the morning. Or, store                                             already made smoothies in mason jars for up to 24 hours for an easy grab and go snack or meal. This                                       is by far my #1 reason!
□   Curb cravings and ease constipation: Over the next two weeks we will be talking two big C’s – cravings and                                                constipation. Stayed tuned to discover how to kick your salt, carb and sugar cravings for good and                                          how to ease stubborn constipation – naturally!

How can I make these super smooth Smoothies?
1.       Add liquid first. Liquid options include filtered water, coconut water, unsweetened nut milk, kombucha, kefir or cooled herbal tea.

2.       Going green? Add your greens next. A 3:1 ratio of greens to fruit is a good guideline. Blend until smooth.

3.       Next, add whole fruit. If you prefer your smoothie cold, be sure to make sure this fruit is frozen. Tip: peel and freeze your bananas to add a cool & creamy texture.

4.       Add in healthy fats : 1 – 2 tbsp coconut oil, avocado, hemp oil, hemp hearts, nut butter and nuts are all fabulous fats.

5.       Finish with some superfoods (optional):  raw cacao, spirulina, bee pollen, acai, maca, camu camu. Note: No need to break the bank and purchase these all at once. Try including one at a time, and allow your body time to adjust before moving onto the next.

My Top Three Smoothie must-have’s

1. Chia seeds – see chia, think fiber. Fiber helps to slow down the absorption of sugar in the blood – keeping you fuller, for longer. They also contain 3 times more antioxidants than blueberries and are packed with healthy fats – reducing inflammation & brain improving brain function.
2. Cinnamon – this super spice helps promote healthy blood sugar levels, stabilizing mood and energy levels.
3. Protein Powder – although not technically a whole food, protein powder is an easy & convenient way of getting a complete serving of protein – keeping you satisfied for longer. It is easily digested, fast absorbing & supports immune function. The type of protein powder you choose is personal – dependant on diet, goals and (very importantly) taste.  It’s important to rotate through different types – whey, hemp, protein etc. Avoid protein powders that include soy, gluten and artificial sweeteners. Brands to look out for: New Zealand Whey, Progressive Harmonized Whey, Sunwarrior.

Claire LeGresley, RHN

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We all know we need to eat them. 5- 10 servings a day, eat the rainbow etc, etc. I can feel you tuning out already. Wait! Listen up. I’m going to remind you of why “eat your vegetables” has never been more true, and show you the simplest way of increasing your intake.

Fruits and vegetables contain essential vitamins, minerals and fiber that help protect us from heart disease and stroke, help control blood pressure and prevent some types of cancer. They reduce inflammation and increase our immunity and energy.

We know that fresh is always best, but sometimes that just does not happen. That’s where Greens First supplement comes in to save the day.  It helps to fill the nutrition gaps that occur as a result of our busy lifestyles, depleted soil and S.A.D diets.

The Facts on Greens First Supplement
□    Nutrient rich, phytonutrient & antioxidant superfood
□    Provides 49 different super foods, extracts and concentrates - think vegetables, probiotics, solouble and insoluble  
       fibers, herbs, spices and natural flavonoids and enzymes
□    Reduces inflammation & promote healing
□    Boosts immunity & improves digestion
□    Balances blood sugar levels & supports weight management

By starting your day with Greens First you are choosing to maximize you health and improve your overall well-being. And “How you start your day is how you live your day, and how you live your day is the way you live your life.”  Louise L. Hay.

Drink on its own and enjoy its unexpected great taste or add it to a smoothie.

Green Machine Smoothie
Vegan, Gluten free, Dairy Free, Corn Free, Nut Free, Egg Free
Prep Time: 5 minutes Total time: 5 minutes
Serves: 2

Description:  This smoothie has superpowers. Its green goodness not only helps you to meet your vegetable quota, but also keeps you regular (wink), increases energy levels, boosts immunity and keeps unhealthy food cravings at bay. Green tea packs a serious antioxidant punch - helping to fight the effects of aging and promote longevity. Green Power!

Ingredients:
1 ½ cups brewed green tea
2 generous handfuls of spinach
1 banana
½ cucumber- peeled and chopped
1 cup pineapple
2-3 ice cubes
1 scoop Greens First

Directions:
Blend all ingredients until smooth.
Optional:
1 tbsp hemp hearts
1 tbsp chia seeds

Quick Tips:
Peel & freeze the banana for an extra cool and creamy smoothie.

Claire LeGresley, RHN

By: Dr. Sarah Vincent, ND

Vitamin D is essential to your body’s functioning and overall health. Vitamin D is a fat soluble vitamin so it requires fat in order for it to be efficiently absorbed by your body.  Vitamin D helps the body absorb calcium from food and supplements which helps build bone density. 

What does vitamin D do? 

It helps your body absorb calcium to help build strong bones and teeth, it strengthens your immune system (and may inhibit the development of autoimmunity), it strengthens your muscles, helps with cell differentiation (prevents abnormal cell growth) and helps to carry messages in your brain and may help with mood and cognitive function!

Which foods have significant amounts of vitamin D?

Have some fish for dinner! Fish such as snapper, whitefish, mackerel, salmon, trout, halibut, sardines, herring, and tuna are highest in vitamin D. Fortified beverages such as cow, soy, almond and coconut milks also have significant amounts. Mushrooms are not typically a good source of vitamin D, but some companies are now growing their mushrooms under UV light to promote vitamin D production. Dole’s Portobello mushrooms are grown this way and will give you roughly 400IU of vitamin D per cup of diced mushrooms.

Get outside!

If you spend a lot of time outside in the summer, you’re likely getting a healthy dose. Solar UVB (ultraviolet-B rays: wave length 290-315nm), stimulate the production of vitamin D in your epidermis. Most people can get their full requirements of vitamin D, just from being out in the sun two to three times a week for 30 minutes! 

So how do you get the vitamin D that you need? According to Dr. Holick, as little as 5-10 minutes in the sun, three times a week, at peak times (between 11am and 2pm), during the months of March to late October, should be enough for the average light-skinned individual to get their required dose and provide storage for vitamin D shortage during the winter, with minimal risk of skin damage. (3) Note that light exposure through a window doesn't work.

  Beginning Wednesday October 2nd, 2013, Dr. Sarah Vincent, ND will be hosting B12 Happy Hour!  Get your mid week energy boost, to get you over the hump and feeling great all week long!

What is B12 Happy Hour??? It’s a two-hour window between the hours of 5pm and 7pm, where vitamin B12 injections can be done on a walk-in basis. This process takes about 10 minutes.

  What is Vitamin B12? 
B12 is also called cobalamine. It is one of the eight water-soluble B vitamins that your body needs. In short, B12 is a vitamin that your body needs, to maintain healthy nerves, a regular metabolism, and it is also required to help you body make blood.

Who can benefit from B12? 
Pretty much everyone! Vegetarians, vegans, anyone who is stressed (almost everyone), fatigued, or has anemia!

What more can B12 help me with? 
Here’s a quick list of way that B12 work in your body…

#1. Healthy brain function and nerve development. 

#2. Depression, memory loss, and fatigue. 

#3. It can lower your risk for heart disease.

#4. Anticancer effects. 

#5. Anti-allergy effects. 

#6. Many medications lower B12 in the body.

Here is a short list** of a few more common medications that lower your B12 levels. If you are on any of the following medications, I recommend you speak to your Naturopathic Doctor, to set up a regular schedule of B12 injections.

            Metformin (Glucophage), All birth control pills, Phenytoin, Phenobarbitol,  Primidone, Colchicine, Methotrexate, Colestipol (Colestid),
 Cholestyramine (Questran), Colsevelam (Welchol), Cimetidine (Tagamet),
 Famotidine (Pepcid AC), Ranitidine (Zantac), Esomeprazole (Nexium),
 Lansprazole (Prevacid), Omeprazole (Prilosec), Zidovudine (AZT,
 Combivir, Retrovir)

*** The above list of medication is not an exhaustive list. To know more about the medications your doctor has prescribed for you are, please speak to your medical doctor directly or make an appointment to speak to your Naturopath.

What other occasions call for B12 supplementation?

#1. Alcohol!  Planning a big night out? Going on vacation?  Excessive alcohol consumption over a short period of time can cause B12 levels to drop significantly!

#2. Smoking~~ May reduce vitamin B12 levels

What about adverse side effects?  B12 has extremely low toxicity and even taking enormous amounts does not appear to be harmful to most people. Having said that, there are no benefits in taking enormous dosages of B12.

Have more questions about B12 and B12 injections?  Book your FREE 15 minute consult NOW with Dr. Sarah!!! 

By: Dr. Sarah Vincent, ND