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Butter Cup


This protein rich smoothie will help take the edge off of any busy day or week.  It is also a great post workout rejuvenation ;-)) ENJOY!!!!!

1 frozen ripe medium banana

2 tbsps. of sunflower butter or peanut butter

1 cup of purified water, rice milk , or your favorite alternative

You can also add a tbsp of 100% cacao powder for a chocolate peanut butter cup taste;-) Cacao is a great antioxidant.

*Sunflower butter has about  10 grams  more calories than peanut butter,  1 gram  more sugar, 1 gram more fiber, and 2 grams less protein.

Blend all ingredients until smooth and be delighted!


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Just Peachy!!!

This smoothie is just peachy without the cream! ENJOY!!!

1 frozen medium banana

1 cup of fresh organic strawberries

1 cup of orange juice

3/4 cup of frozen peaches

*Optional:  Add 1 tsp of raw honey to add extra sweetness, but it is not necessary;-) You may also use fresh peaches and frozen strawberries as a substitute.

Blend all ingredients until creamy and be happy! Makes about 1-2 servings.

Calories= about 298    Fat=0g    Sugar= about 58g   Protein=about 3g   Fiber=about 7g

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“Where do you get your protein from?” This is a frequent question that many people ask me.  Have you ever noticed that many of us take a very broad and complex subject and somehow filter out one or two aspects of that subject fixating on them and ignoring the rest of the particulars?  We grab onto one thing and don’t spend the time to investigate further.  Well, I was asked this question a few days ago and my answer with a big smile as always was, ” The same place that the “meat” that you eat gets its protein from, GREENS!!!!”  Many of the animals, such as chicken, pork, beef, and turkey, that people consume don’t eat other animals, they graze on greens and/or grains. Okay, pigs eat some of everything so maybe they are the exception,lol.  Have you ever met someone who was diagnosed with a protein deficiency? But I have met people who have been diagnosed with too much protein in their urine.   The recommended amount of protein for women is about 46  grams a day and men about 56 grams a day.  Take your weight and divide it in half then subtract 10 from it is the formula that I got from a nutritionist. Too much protein is known to be dangerous to your kidneys, especially those that have a kidney disease. 

So what is protein??? Is it the meat or is it the essential nutrients that the meat is composed of?  Protein is made up of 100 or more different amino acids. These complex amino acids contain carbon, hydrogen, oxygen, and nitrogen.  I won’t go into Chemistry 101, but I had to give you an overview. Okay, so  the body requires twenty different amino acids  of which eight to ten are referred to as essential amino acids.  There are two types, essential amino acids, which are the ones that our bodies cannot make and non-essential amino acids, which are ones that our bodies can make. The non-essential are just as important, but they form from compounds that are already in the body at a rate that meets the needs of normal growth and tissue repair.  The essential amino acids are: Isoleucine, Leucine, Lysine, Methionine, Phenylaianine, Threonine, Tryptophan, Valine, and Histine, which is only essential for babies.  There are fourteen non-essential amino acids, but I will spare you with the names;-)  My point is that you do not have to eat meat to get all of your essential amino acids.  You just have to be more aware of the food that you eat to make sure that you are getting a complete protein, all of the essential amino acids, which is something that I had to learn to do over the years.   Green vegetables, beans, legumes, nuts and seeds, have more protein per calorie than some meat and they are also easier to digest as well as provide disease fighting nutrients. It is a known fact  that green veggies are about 1/2 protein, 1/4 carbs, and 1/4  fat.  One hundred calories of broccoli has about 11.2 grams of protein  plus fiber versus a 100 calorie steak which has about 5.4 grams of protein no fiber.  I know that this is an eye full, but your health is BEYOND BLENDS .  Please seek your own truth.  Research, research, research, for yourself.  BE BOLD! BE BEAUTIFUL! BE YOU!!!!!  HEALTH IS WEALTH;-))

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Who needs a milkshake with this smoothie!! It’s so creamy and delicious you’ll delight your taste buds with every sip.;-)

1 frozen medium banana

3/4 cup of frozen organic raspberries

1 cup of coconut milk or your favorite milk  alternative

1 tsp of raw honey

Blend all ingredients until smooth and enjoy!!! Makes about 1-2 servings.

Calories= about 179   Fat=about 6g     Sugar=about 36g     *Protein= about 3g     Fiber=about 11g

Greek yogurt may also be used to increase protein.  I also add 1-2 teaspoon of grounded flaxseed for extra protein,  fiber , and omega-3.

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Health is Wealth!!!!!

Health is Wealth!!!!! I know it has been a few weeks since my last blog, but my hubby and I went to Jamaica !!!! I’m still trying to get my mind set on being back;-)))  Fresh fruit every morning and coconut water right from the coconut.  Everything was fresh from the garden.  I could live there!!  Eating like that encouraged my upcoming blogs.   In the next couple of days, I’ll be posting smoothies that will hopefully help you with those sweet comfort food cravings. You know those  fresh out of the oven chocolate chip cookies or that  fluffy piece of  yellow, chocolate, or white cake with  buttercream frosting, yummy, right!! But we can  retrain our minds to look at those kinds of foods differently.  All we need is a little discipline.  Trust me, I had a sliver (about three fork full) of white cake with buttercream frosting today and it gave me a headache. Last week, I had three Girl Scout cookies: Samoas, and I had a migraine for two days.  I haven’t had one of those in years.  Simply not worth it to me!!  My Health is definitely my Wealth!!!!! What about yours????…….