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How to Make Delicious, Nutrient-Dense Smoothies

By Sean Michael Hall, L.Ac.

Having a smoothie for breakfast can be one of the healthiest habits you develop, if it consists of the right ingredients.

Most mornings my breakfast consists of about 2 pint glasses worth of blended vegetables, fruit, seeds, herbs, grass-fed whey protein and various superfoods. It only takes 3 to 5 minutes to make, assuming all of the ingredients are handy. Though it is a liquid, it fills me up for 4 or 5 hours until lunch.

Most importantly, I know that I will always have at least one meal every day that is loaded with lots of superfoods known to support sustained energy levels, a strong immune system, vibrant looking, clear skin and general vitality. Plus, many of these ingredients have potent anti-inflammatory effects and are known to decrease your chances of getting cancer and other major illnesses.

This article offers guidelines and specific foods I recommend using, not a specific recipe. Make sure your kitchen is well stocked with the necessary fresh ingredients once a week, and then have fun combining them each morning. Simply add 1 or 2 ingredients from each of the seven categories below to a high-powered blender. You will learn quickly how much of each ingredient to add to create a well-balanced smoothie that tastes great.

Vegetables to Use In Smoothies1) Vegetables

  1. Celery
  2. Fennel Root
  3. Cucumbe
  4. Baby Greens Mix (arugula, chard, spinach, kale)
  5. Spinach

These are my favorite vegetables to add, but get creative and use whichever vegetables you enjoy. I usually choose both a watery vegetable like celery or cucumber, along with a leafy green vegetable like spinach or the baby greens mix. Two large celery sticks or a 1/2 cucumber along with a large handful of greens is an example of what I typically use. I usually don’t add root vegetables, but you can!

Fresh Fruit for Smoothies2) Fruit (frozen or fresh)

  1. Wild Blueberries
  2. Strawberries
  3. Raspberries
  4. Blackberries
  5. Boysenberries
  6. Acai Berries
  7. Marion Berries
  8. Cherries
  9. Pineapple
  10. Pomegranate

As you can see, I love berries. And the fruit component of my smoothies often consists solely of them. Berries, in many ways, are the most nutritious fruit because they are loaded with a variety of anti-oxidant, anti-inflammatory, anti-cancer and blood sugar regulating nutrients, without a lot of extra fructose.

I prefer frozen berries, for 3 reasons:

  1. They are affordable! Fresh berries are very expensive, so if I am eating them every day cost is a major deterrent
  2. Berries are usually frozen very close to the time they are picked, which preserves many of the healthy constituents until the time you eat them. Often, by the time you eat berries from the store, they have been picked a week or more in the past, losing vital nutrients with each passing day.
  3. They help create a moderately cold, more drinkable smoothie without having to add ice.

Keep in mind; organic berries are a must, as conventional berries are high on the list of most pesticide-laden fruits.

Seeds & Nuts in Smoothies3) Seeds & Nuts

  1. Pumpkin Seeds
  2. Black Sesame Seeds
  3. Sunflower Seeds
  4. Chia Seeds
  5. Flax Seeds
  6. Macadamia Nuts
  7. Brazil Nuts

I usually add a medium handful of 1 variety each morning. My refrigerator is stocked with all, so I will rotate through them each week. Seeds have a broad spectrum of nutrients that are linked to vibrant health. They are especially loaded with minerals that are easily absorbed, plus healthy fats, protein and fiber.

4) Herbs & Spices

  1. Turmeric Rhizome
  2. Ginger Rhizome
  3. Fresh Basil
  4. Fresh Cilantro
  5. Fresh Parsley
  6. Fresh Mint
  7. Clove, Cinnamon, Fennel, Cardamom and/or Ginger (powdered)

Turmeric and ginger are so healthy that I include a thumb worth of each in my smoothie every morning. I almost always include a handful of fresh basil or cilantro since they are such potent anti-inflammatory and anti-cancer plants. In the winter, I add a teaspoon of combined powdered spices to support digestive fire. All of the above ingredients add a very unique and, in my opinion, pleasant taste to the smoothie.

Add protein to your Smoothie5) Protein

PaleoMeal by Designs for Health

PaleoMeal is a grass-fed whey protein powder that also includes many other metabolism boosting, blood sugar regulating nutrients, like L-Glutamine, Creatine, Zinc, Magnesium and Chromium.

It is the best protein powder on the market that I have seen, so I use it every morning. If you do not tolerate dairy, Designs for Health has non-dairy options. I do not recommend any protein powder containing soy protein isolates or whey from cows that are not grass-fed.

Coconut Oil - Add Fat to Smoothie6) Fat

  1. 1 to 2 tsp. Coconut Oil
  2. 1/2 Avocado
  3. Yogurt (full-fat, non-sweetened)

A large body of research now tells us how important fats and oils are in helping our body absorb and utilize the nutrients in fruit, vegetables, herbs and spices. Adding a good amount of olive oil to salads, sautéing spices in ghee, adding butter to steamed broccoli, turmeric powder in whole milk, and adding fat to your smoothies can greatly increase the percentage of nutrients absorbed. Plus, each of the above 3 foods has many additional health benefits.

Superfoods & Adaptogenic Herbs in Smoothies7) Superfoods & Adaptogenic Herbs

  1. Matcha (powdered green tea)
  2. Maca Root Powder
  3. Goji Berries
  4. Spirulina, Chlorella and/or Blue-Green Algae Powder
  5. Ashwagandha Powder
  6. Royal Jelly or Bee Pollen
  7. Cocoa Powder (unsweetened)

There is enough research showing benefit for each of the above to warrant the cost. Add a decent amount of 1 or 2 each morning. Again, vary the ingredients each day so that you are getting some of each, each week.

The sweetness factor!

Most people will not want to drink a smoothie that is not at least mildly and pleasantly sweet. If you have plenty of protein, fat and fiber in the smoothie, then sweetening your smoothie moderately is perfectly healthy.

One or two of the following ingredients, added to taste, will do the trick:

  1. Tart Cherry Concentrate (it’s actually very sweet)
  2. Fresh Pineapple (if any juice has separated out, that will be especially sweet)
  3. Pomegranate Juice
  4. Cherry Juice
  5. Fresh, In-Season, Juicy Stone-Fruit (especially nectarines and peaches)

Combine, Blend and Drink!

As mentioned, all you need to do is choose 1 or 2 ingredients from the seven categories above. Add them to a high-powered blender, pour and drink. I use a Vitamix blender, but you can probably get by with a less expensive model. Again, think of this as a full meal.

For me, that means I will want to drink 2 or more pint glasses each morning. Some experimentation is in order, and the only way for you to find the perfect smoothies with the right flavor and consistency for you, is to do it a few mornings in a row. I bet, your first smoothie will be delicious, and they will just get better over time.

Here’s an example of my breakfast this morning:

1/2 Cucumber
1 stalk Celery
1 large handful Baby Greens (chard, spinach, arugula)
1 small handful frozen, organic Boysenberries
1 small handful frozen, organic Strawberries
1 handful Pumpkin Seeds
1 thumb Ginger Rhizome
1 thumb Turmeric Rhizome
1 handful fresh Cilantro
1 scoop PaleoMeal
1 rounded tsp. Coconut Oil
1 Tbsp. Maca Root Powder
1 small handful Goji Berries

Plus: a long squeeze of Tart Cherry Juice Concentrate for sweetness, and enough Coconut Water to result in the desired consistency.

This yielded 2.5 pints of smoothie, which was the perfect amount to last me 5 hours until lunch.

Final Thoughts

  1. I go shopping each Sunday to make sure I have enough of all of the above ingredients to allow for varied smoothies throughout the week. Keeping your kitchen well stocked is essential. Once the ingredients are there, it only takes a few minutes to blend them.
  2. If your fruit, vegetables or added sweetening agents didn’t include enough liquid, as is usually the case, you will need to add enough water, coconut water, chilled green tea or juice to find the right consistency.
  3. All smoothies are not healthy! Compare the smoothie I’ve described to a typical smoothie consisting of banana, apple juice, ice and a soy-based protein powder and the difference should be apparent. The ingredients I’ve mentioned above are the best anti-cancer, anti-inflammatory and general health promoting foods on the planet. Your smoothie should have no fillers. A breakfast consisting of nothing but those foods is the best thing you can do for your health. In addition to exercising regularly, sleeping enough and having fun, of course!
  4. And finally, breakfast is the easiest meal to make into a routine. Anything that becomes a routine part of life is easy to maintain for the long-term with very little effort on your part. Buy the ingredients this coming Sunday, do it three mornings in a row, and you’ll be hooked!!

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Adaptogenic Herbs, Author: Sean Michael Hall, Nutrition, Recipes Tagged With: anti-inflammatory, balanced smoothie, breakfast smoothie, East Bay Nutrition, healthy habits, making smoothies, nutrition, Sean Michael Hall, smoothies

Green Juice Recipe

By Sean Michael Hall, L.Ac.

Green Juice RecipeWarm, summer days are the perfect time of year to enjoy fresh juice. And juice that you make yourself or with loved ones is by far the best. Nothing compares to farm fresh produce, straight from juicer to mouth. Once you’ve taken a look at my juicing guidelines, give this recipe a try. It’s by far my favorite.

Green Juice Recipe

1 large Cucumber
1 medium Fennel bulb (with greens)
1 bunch Celery sticks
1 bunch Spinach
1 bunch Parsley (Italian)
1 medium Lime (with peel)
1 medium Apple (with peel & core)
1 thumb Gingerroot (more or less to taste)

Directions: You can either juice or blend this recipe. If you want to preserve all of the fiber and make it more of a meal, you can blend it. Make sure you have a relatively powerful blender. If you want a light, refreshing beverage a juicer is required.

I love this recipe! It tastes amazing, and the emphasis on green vegetables makes it super healthy. The exclusion of cruciferous vegetables makes it easy to digest. The spinach and parsley both provide a broad range of nutrients and other health promoting ingredients. The fennel, lime and ginger aid digestion and give the recipe a robust, unique flavor. The apple gives a touch of sweetness, without adding too much sugar.

The great thing about juicing is that the possibilities are endless. Why not visit a farmer’s market this weekend? Get creative!

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Author: Sean Michael Hall, Detoxification, Nutrition, Recipes Tagged With: East Bay Nutrition, easy juicing recipe, green juice, green juice recipe, jucing, juicing recipe, natural health, nutrition, vegetable juice

Keep Juicing Healthy

By Sean Michael Hall, L.Ac.

Keep Juicing HealthyJuicing can be a tasty, enjoyable and nutritious part of a healthy lifestyle.

However, some guidelines are important to make sure you are juicing in a way that is truly healthy for you. As most of you know, juicing only fruit can result in a large spike in blood sugar levels. And some have constitutions or digestive systems that make juicing less enjoyable and less healthy, especially at certain times of the year. Following these simple guidelines will allow most people to enjoy fresh juice in the healthiest way possible.

1. Don’t over do it.

The traditional medicine systems of China and India teach us that strong digestive fire is essential to good health. Digestive fire in Ayurveda is known as agni, and in traditional Chinese medicine (TCM) it involves abundant Spleen and Stomach Qi. Too many cold or raw foods can challenge and even harm our digestive fire.

If your digestive fire is strong, juicing in the warmer months usually isn’t a problem and can be very healthy. But, if you are prone to digestive problems like indigestion, gas or bloating, then juicing may not be appropriate for you. Individuals with cold, weak constitutions may have to enjoy fresh juice in moderation. Those with the weakest or coldest constitutions may benefit more from soups, stews and broths, even in the warmer months.

2. Limit the amount of fruit, carrots and beets.

Juicing fruit and sugary vegetables like carrot and beet should be done in moderation. Recent research shows the harmful effects fructose, the sugar found in fruit and some vegetables, has when it isn’t buffered by the fiber found in the whole food.

Drinking 8 ounces of apple juice, for example, is in most ways as unhealthy as drinking 8 ounces of soda. Yes, fruit juice has some vitamins and other healthy phytochemicals. Unfortunately, the beneficial effects of those constituents are offset by both a surge in blood glucose levels, as well as a fructose overload on the liver that has other negative effects. [1] [2]

Our bodies need both the fiber found in the whole food, as well as the slower consumption time involved in eating the whole food, to mitigate those negative effects. For optimal health, fruit, carrots and beets should be added to your juice for a little flavor and sweetness, not as the main ingredient. Enjoy lots of fresh fruit, but eat all of it, not just the juice.

3. Enjoy fresh juice in the spring and summer.

Save juicing for the warm months of spring and summer. Your system needs warm, grounding meals in the cold, winter months to keep your digestive fire strong. Some with very strong digestive fire are the exception, but even in that case, care should be taken.

4. You may need to go easy with cruciferous vegetables.

There are some vegetables that require more digestive fire than others, and this is especially true of cruciferous vegetables. The cruciferous vegetables include kale, cabbage, cauliflower, broccoli and brussel sprouts. Of course, plenty of research tells us how amazingly healthy the cruciferous vegetables are. But, any food prepared in a way that wrecks digestive fire and causes bloating or gas is not good for you.

Simply sautéing cruciferous vegetables will allow you to get the benefit of those vegetables in a way your body can handle. If your digestive fire is strong and you don’t get gas or bloating from juicing cruciferous vegetables, then by all means, enjoy!

5. Add ginger.

Adding a touch of ginger, turmeric or garlic (gasp!) to your juice can help support your digestive fire, plus give a zing of flavor. Don’t overdo it. A little too much ginger or turmeric can be very spicy, and too much garlic may make you smellier to others than you may want.

6. Keep it fresh.

Bottled, canned, cooked, or reconstituted juices lack most of the enzymes and other micronutrients that make fresh juicing so healthy. Buy fresh, local produce; juice it within a few days; then drink it the same day for maximum nutrition and flavor. There are a lot of great juicers on the market at a variety of price points. I recommend doing your research and finding one for less than 100 dollars if you’re just getting started. If you find that you’re juicing regularly, you may want to upgrade at some point.

Raw versus cooked.

Some have a misconception that raw foods are easy to digest. For the most part, the opposite is true, especially if the cooked food is eaten soon after cooking. Cooking foods breaks cellulose and other constituents down into more easily digestible forms. Cooking also transforms some toxins into nutrients; this is especially true of many legumes. And lycopene, another well-known nutrient, is created through the cooking process.

Yes, many nutrients and enzymes are lost during the cooking process, so including some raw foods in your diet is a great idea. Generally speaking, the stronger your digestive fire, the more raw foods you’ll be able to tolerate. Fermented foods like kvass, sauerkraut and other pickled vegetables, are a great way to consume raw foods in a more digestible form, as the fermentation process partially digests the food for us, creating healthy probiotics and other important nutrients in the process.

Take home message:

Fresh juice is healthy for those who have digestive fire strong enough to digest it, especially in the warmer months of the year. If you get gassy or bloated after juicing it means you are not getting the benefits of the juice, and they are causing harm instead. Nothing is healthy for everyone.

Your body needs to be able to digest, metabolize and absorb nutrients, and if your system is unable to do that, then even supposedly healthy foods are not healthy for you. If you are having problems digesting fruits and vegetables in one form, like juice or raw salads, then support your digestive fire, and try steaming or sautéing them instead.

[1] “Fructose Consumption is Associated with Cardiometabolic Risk Markers and Visceral Adiposity in Adolescents”. J. Nutr., 2012.
[2] “Fructose Induced Lipogenesis: From Sugar to Fat to Insulin Resistance”. Trends Endocrinol. Metab., 2011.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Author: Sean Michael Hall, Detoxification, Nutrition Tagged With: detoxification, digestive fire, East Bay Nutrition, fruit, ginger, healthy habits, juicing, juicing guidelines, natural health, nutrition, tumeric, vegetable juice, vegetables

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