This delicious smoothie is inspired by Kamalaya, my favourite health & wellness retreat in Koh Samui, Thailand. It’s a great start to the day and specifically designed for a healthy digestive system. I can feel the nourishing goodness infuse into my body almost immediately.
Feel free to vary the yoghurt or use alternatives such as pumpkin seed milk. Boost the protein and amino acids by adding my Healthy Chef Protein, to help support intestinal function and nourish your immune system.
What it’s good for:
Papaya is a rich source of antioxidants and nutrients such as vitamin C and flavonoids. It’s also high in vitamins B, E, A, folate, pantothenic acid and the minerals potassium, magnesium and fiber. Together, these nutrients promote the health of the cardiovascular, digestive and immune systems. This smoothie is high in protein, including the amino acid glutamine which is known as an anti-catabolic, meaning it helps us lose weight by reducing muscle breakdown and maintaining lean muscle mass.
A spoonful of ground flaxseeds or chia feeds your body with omega 3 EFA’s. Omega-3 fatty acids are termed essential fatty acids (EFAs) because they are critical for good health. Their benefits include helping to lower cholesterol levels, reduce high blood pressure, improve symptoms of arthritis and improve mental health. Bee pollen is widely used in Chinese herbal medicine to help boost intestinal immunity and enhance energy and mental performance.
250 g papaya, cut into chunks
250 ml (1 cup) natural yoghurt with live cultures (use what you love ) – see notes on alternatives
1 teaspoon ground flaxseed or chia seed
Pinch ground cinnamon
1 teaspoon raw or Manuka honey
1 teaspoon bee pollen (optional)
ice to blend
Combine all the ingredients into a quality high speed blender
Blend until smooth and creamy
Serve immediately and enjoy
Serves 1 – 2
How did you feel after your last workout? (Apply as many adjectives as fit the occasion.) Now think about how others perceive exercise. Let’s say you stop a random hundred people on the street and ask them how exercise makes/would make them feel. I’m going to guess you’d get an interesting cross-section of answers, likely slanted toward the negative (mostly from people who don’t regularly exercise, but – hey – that’s just MY guess, right?). Call me cynical, but when many people think about exercise, I think their minds go directly to pain, soreness, sweat, and the general unpleasantness of it all. That’s unfortunate to say the least. I’m not going to claim that my most intensive workouts don’t leave me tired or even slightly sore (genuine pain is something different). Nonetheless, I get way too much out of my Primal exercise to feel it’s something to be “endured” – or even avoided. This brings me to those other answers – the ones more likely from folks who exercise on a regular basis (whether their workouts involve gym time, outdoor play, an active hobby or something else). What else does exercise make us feel – in the moment, after the workout and later once the results start showing? Let’s just jump right in, shall we?
A friend of Carrie’s described it this way: “I walk out the door and leave all the day’s stress – the work pressures, the kids’ whining, the messy kitchen, the school paperwork. As I walk faster and quickly begin to run, it’s like shedding layers of weight and moving into flight.” I love that observation. When we’re in our bodies, we have a better chance of being in the present. We get a break from neurotic worry and obsessive planning that can drive too many of our waking hours. (If we find ourselves still mired in self-talk during workouts, we either need to find something more intense or figure out a way to truly play. It’s thankfully difficult to make a mental shopping list while playing a game of Ultimate.)
When we strip exercise of “obligation,” we can appreciate the opportunities it gives us to live differently for a time. When we start to see our workouts as the break we look forward to – or a seamless part of enjoying life and socialization – instead of a personal task to cram in, something essential opens. It’s a threshold I would see my clients cross (and one I rediscovered for myself when fitness again became personal rather than primarily professional). In my opinion, the best rewards – both physical and psychological – come past that threshold.
It doesn’t matter in the moment whether you skipped five workouts before this one. Right now you’re moving, and (barring a serious penchant for self-flagellation) there’s a real gratification to this fact that cancels out the rest. You’re lapping everyone who’s at home sitting on the couch. This matters. And the sense of accomplishment only grows with time. Each additional mile run, every better race time, each increase in poundage lifted boosts the feeling. It’s not just a fitness increase. It’s a victory over our perceived limitations as well as a win for discipline and self-management.
We work for it, to be sure, but it can feel like a peak experience when it does. At times, I’d say, it puts me at the very center of being, which is kind of a Zen take on what is really an activation of the body’s endorphin release and endocannabinoid system. (PDF) (Whose attention perked up at the mention of cannabinoid?) The fact is, when we’re exercising, we’re shifting all kinds of biochemical gears (everything from neurotransmitter levels, BDNF release and endocannabinoid engagement) because the body perceives our efforts as a physical stress and responds with natural pain-relieving strategies. In longer duration, high intensity activity, the response (whether a primary cause of the endorphin or the endocannabinoid system) can impact emotion as well as physical sensation. Those who have felt the full-on high won’t forget it.
When I’m stuck on something – a work issue, writer’s block, a personal question – moving is about the only thing that makes sense. My best ideas come when I’m biking or walking – or just after a good workout. While my focus during lifting or sprinting is definitely on the action itself, other less intense activities allow me to wander mentally. (It’s like being able to view a star out of the corner of your eye but missing it when you’re searching for it head on.) The result, as research illuminates, is a surprisingly unconscious productivity.
If we’re talking about the post-workout window, it doesn’t matter what I did for exercise. My mind is again firing on all cylinders. Of course, there’s real physical sense to this phenomenon. Exercise literally and figuratively gets “the blood flowing” to our brains. It stimulates the processes that support new neuronal growth and connections as well as brain plasticity and better recall. It’s the kind of thing that makes you re-envision how you should spend that afternoon break.
There’s a certain self-assurance that comes from improving and pushing yourself physically. You know you’re taking responsibility for your health, but it’s something else, too. I think it’s owning your own power as a physical being. I’ve seen thousands of people – clients and readers (hello, success stories!) who said getting fit led to a major emotional and even social transformation in their lives. Likewise, it goes the other way. Over the years I’ve worked with a number of people who have overcome personal crises and come to me for advice saying “I want the outside to be as strong as I feel on the inside now.” Either way, the connection is the same. Physical resilience goes hand-in-hand with self-possession.
I call this the “good exhaustion.” It’s in large part the sedative aspect of the runner’s high chemical cascade. Once we’re not moving anymore and there’s no “pain” to alleviate, we’re left for a while with the tail end of feel-good chemicals and can just bask in the contentment. For myself, I think the calm also comes from the sensation that my muscles have been used and stretched. I’ve lived my animal purpose for the day. A neighbor who walks her dog several times a day said once, “A good dog is a tired dog.” I’d add happy dog – and hominid to that.
Sure, we’re riding the surge right after a workout, but I’m also thinking of the growing constancy of energy when exercise becomes a regular habit. Perhaps it’s the better sleep we enjoy or maybe the memory of feeling so energized during the workout itself. Or maybe it’s something more. University of Georgia researchers found exercise substantially reduced the fatigue symptoms of sedentary subjects all while it increased their energy (20% according to their estimates). It turns out it doesn’t take much. The low-level cardio folks actually experienced more of a reduction in fatigue (65%) than those who did more intense work (49%).
Admit it: you feel better about your body after you work out. (Why do we ever feel guilty about this – like it’s a secret we have to keep under wraps?) It’s part of the energy surge but something “more.” Feeling good naked continually develops over time, with research suggesting our body image can change within mere weeks. However, I think it can begin to shift the moment we let it. Few things – other than sex itself, have the power to put us back in our bodies in quite the same way as exercise. All of the aforementioned benefits come together – the sense of energy, power, release, the high – and converge to make us feel more alive, impassioned and maybe even virile. You might end gym time sweaty and fatigued, but after a shower you might find yourself walking differently and “working” that workout. No?
Well, I’d say the short-term discomfort pales in comparison to exercise’s bigger benefits. (Am I wrong?) How does exercise make YOU feel? Any of the above? Something not on the list? Thanks for reading, everybody, and have a good end to your week.
"The Relationship Between pH & Your Health
Think of the standard American diet (SAD). Most folks are bathing their cells in an inflammatory acid bath multiple times per day with tons of sugar, processed foods, factory farmed animal products, etc. One of the biggest casualties of the SAD is the toll it takes on the body, especially the digestive system, liver, and kidneys. Inflammation, allergies, arthritis, skin problems, constipation, bowel issues, stress (physical & mental) and chronic disease LOVE this diet. Excess acidity also sets the stage for bad bacteria (like yeast and fungus) and even viruses that wreak havoc on our health.
Tilting the pH scale in the alkaline direction is easy with a diet filled with mineral-rich plant foods. By eating a more alkaline diet (leafy greens, wheatgrass, veggies, sprouts, avocados, green juices and smoothies) as opposed to an acidic diet (high in animal products, processed carbs, refined sugar, energy drinks, etc), we flood our bodies with chlorophyll, vitamins, minerals, and oxygen. Healthy food creates healthy cells. Conversely, junk goes in and junk comes out.
Look at your plate, peek in your glass. What direction are you moving in? On the pH scale, Soda = 2. Coffee = 4. Cucumber = 7. Get the picture? Burger, fries, diet cola, muffin, candy bar? Acid bath. Green drinks, salads, sprouts? Alkaline bonanza! Your goal is to make more energy deposits than withdrawals. Do you have to be perfect? NO. Again, your goal is to fill your well more than you deplete it. Our bodies forgive the detours and exploration, as long as they don’t take place 24-7.
(Read this review in the Journal of Environmental and Public Health for an analysis of the research that’s out there on pH and overall health.)
Testing Your pH
You may be tempted to start testing your pH like a mad woman to make sure you’re on track, but it’s really not necessary. I tested my tinkle a lot when I first learned about pH, but these days I’m comfortable skipping the strips, knowing that I’m contributing to my pH balance with the following three diet and lifestyle practices (see below).
But if you’re still curious, you can test your urine at home with litmus paper strips (available online for about $10). Keep in mind that the pH of urine always varies, depending on what you eat and when, and that you should test your 2nd urine of the day for the best snapshot of what’s going on inside.
Testing your urine can show you how well your body is excreting acids and assimilating minerals. For optimum sparkle, your urine should fall in the 6.8 to 7.5 pH range.
Top 3 Ways to Support pH Balance
1. Start your day with a tall glass of lemon water and stay hydrated.
While lemons are acidic in their natural form, lemon water is alkaline-forming in the body. Drench your cells in alkalinity each morning with two cups of lukewarm, filtered water with ¼ fresh-squeezed lemon. Yes, there are fancy (and expensive) water ionizers out there, but you can also alkalize your water by simply adding lemon. This citrus-powered daily habit helps to cleanse your digestive system, ignite your metabolism, and neutralizes excess acids. Staying hydrated is key for cleansing your system, boosting your energy, helping your immune system work at its best, and avoiding the accumulation of acid waste.
2. Eat more raw foods and drink green juices and smoothies.
Organic green juice, green juice, green juice and green smoothies! And mentioned above, leafy greens, wheatgrass, veggies, sprouts, certain fruits, nuts and seeds, certain grains and seaweeds flood our bodies with vitamins, minerals, chlorophyll, phytonutrients, and oxygen. They can help alkalize our body. Unhealthy cells (like cancer cells) or viruses, bacteria and other nasty microorganisms hate oxygen. They prefer an acidic diet high in animal products, processed and refined foods, and synthetic chemicals.
3. Exercise, manage stress, sleep better, and avoid nasty chemicals and cigs.
It’s not just diet that affects your pH. Lack of exercise and an overage of anger, drugs, cigs, and stress can create inflammation and acidity in the body. Stress isn’t a laughing matter or a badge of courage. The work-hard, play-hard, deal-with-it-later approach is a big pH no-no. Emotional stress releases acid-forming hormones such as cortisol and adrenaline that flood your system and muck up your soil. Whether it’s through more yoga, cat naps, meditation, breathing exercises, strolls in the woods, or stress management counseling, reducing the negativity in your day-to-day is a powerful way to improve your cellular health.”
Skin tip: green vegetable smoothies help to improve digestion and keep your liver healthy. Your liver is responsible for flushing out all of the toxins from your body so it’s important to keep it’s functioning at it’s best. Your skin is a direct reflection of what is going on with your body internally, so nourish it from the inside out with leafy greens to get a beautiful clear glow!
Hello you big beautiful green deliciousness!
This dark green goodness is full of • organic cucumber • organic celery • organic curly kale • organic dandelion greens • organic parsely
#greenjuice #juicing #health #nutrition #raw #vegan #rawvegan #sugarfree #green #alkaline #hydration #hippocrates #juice
Get alkaline and balance your pH
· Choose only organic foods that are GMO-free to avoid pesticides, chemicals and other contaminants
· Eat alkaline foods like most fruits and vegetables. They sustain the body’s pH on a daily basis.
· Reduce all kinds of meats, fowl and refined sugars and flours. Protein intake should be approximately 40-50 grams daily. These foods contribute to an acidic state.
· Combine highly alkaline foods in a meal with foods that are acidic to create better balance and maintain alkaline pH.
· Drink one or two glasses of organic apple cider vinegar and water daily. Mix one to two tablespoons of vinegar in eight ounces of water.
· Make a pH drink by combining two tablespoons lemon or lime juice with half a teaspoon of baking soda. After foaming has subsided, add 8-12 ounces of water and drink immediately.
· Add one to two teaspoons of baking soda mixed with an eight ounce glass of water daily. If you have hypertension or edema, this may not be a good choice for you. Speak to your health practitioner.
· Consume foods high in potassium like lemons, bananas and honey.
· Lemonade or lemon water helps to clear the body of excess acids and create an alkaline-forming state. Mix the juice of half an organic lemon with two teaspoons of raw honey and eight ounces of warm water. Drink first thing in the morning to flush the system. Do not warm water in microwave oven.
· Mix one to two teaspoons cream of tartar with eight ounces of water. Cream of tartar is very acidic, like lemons, and helps to create an alkaline-forming state. It is especially good to use in an emergency, to quell nausea, relieve a headache or overcome shock. It has a light, sour taste and is very refreshing mixed with room temperature water. Do not sweeten.
· Drink lots of water daily to flush the system of waste. Consume in ounces, 50 percent of your weight in water every day. In other words, if you weigh 150 pounds, drink 75 ounces of water daily.
· Supplement with digestive enzymes to help balance the body’s pH and overcome acidosis. The pancreas is responsible for producing most digestive enzymes, including bicarbonate. If your pancreas is not functioning properly, the quantities of natural enzymes can be less than optimal.