Double Chocolate Coconut Infused Superfood Shake

Double Chocolate Coconut Infused Superfood Shake:

1/2 cup unsweetened vanilla almond milk
1/2 cup water plus ice
1 scoop chocolate vegan superfood shake
1 Tbsp raw cacao
1/4 tsp coconut extract/flavoring
1/6 of a ripe avocado

Blend and top with dry coconut flakes.  Insert straw, sip, savor, and float away…..

Shake Me Up: Four New Superfood Smoothie Recipes

Four Satisfying Superfood Smoothie Recipes 

That Will Knock Your Knickers Off!!!

Maraschino Mochachino

1.25 cups of decaf coffee

*make sure it's decaf: shake O has maca and will give you energy in and of itself

1 packet/scoop chocolate (vegan or regular) shakeology

1 cup frozen cherries (not maraschino/sweetened cherries - the name is just for fun :) or mixed berries with cherries

1 tsp of cacao nibs

a small slice of avocado to give it just a little extra body/creaminess

Shiva Shake

1 cup of water plus 5-6 cubes of ice

1 packet/scoop vanilla shakeology

1 very ripe banana

1 large spoonful of sunflower seed butter 

*(or your preferred nut butter)

2 tsp vanilla extract

1 Tbsp of cacao nibs

Mayan Spiced Chocolate 

1.25 cups of vanilla unsweetened almond milk

1/2 cup water and a little ice

1 packet/scoop of chocolate shakeO (vegan or regular)

1 cup of frozen cherries

a small slice of avocado for more creaminess

a good amount of cinnamon and a few powerful hits of cayenne

Cafe Latte Frappachino

1.25 cups of decaf coffee

1 packet/scoop of vanilla shakeO

a few dashes of cinnamon

small amount of avocado to up the creaminess

*optionally add a tsp of cacao nibs for a mocha frappe

ice

6 Ways to Create Healthy Habits Without Restrictions

No worries if you missed the last 5 day clean eating challenge.  My next challenge starts in just over a week's time (Oct 21, 2013).  Just enough time for you to use up all the food you already purchased at the store, and start to get more mindful about what you are putting into your grocery cart, your body, and build stellar habits before the holidays hit.  Most people gain an average of 5 lbs around the holidays, so i can't think of a better time to get your best habits in check.  More info at the bottom of this post along with a pumpkin pie smoothie recipe.

6 Ways To Create Healthy Habits,

Not Restrictions

  

We all struggle with our habits, addictive patterns, and suboptimal choices.  I can openly say i struggle just as much as the next person.  I'm human.  I like things that aren't good for me.  I do things that aren't good for me.  In growing tired of beating myself up over my sour habitual tendencies, i discovered a few techniques that helped me pave the way to a more guiltless and enjoyably balanced life. 

i recently wrote this post for Beaming.  I think it's something we can all resonate with and the tips are easy, maybe even effortless to embrace.

Before you read on, know that it takes about a month to change your habits, so first and foremost be patient with yourself. Instead of focusing on breaking your lackluster habits right now, try out a couple of theses techniques that allow for a more gradual shift.  It might just happen that you lose your bad habits without even trying.

1. Recognize that true health starts from within. 

How many times have you gone on a crash diet, cleanse, or gave up alcohol, chocolate, sugar (even fruit GASP), or did something crazy like ate all meat and fat because you were told it was going to help you lose a little bit of weight quick?  Did it?  And if it did, did it stay off?  If you want to fit into your skinny jeans longterm, you need to start respecting that your physique is a reflection of your internal health and your DAILY habits.  It’s not until you truly respect health from within (and correct your patterns and diet to reflect this), that your outsides will naturally shift into place.  

2. Let go of Perfection & Be Compassionate to Self.

Dismiss the idea that you have to do everything right 100% of the time....even 90% of the time.  Simply do your best to be your best self.  You know what makes you feel good and you know what doesn’t.  Choose that which makes you feel good.  In the event you slip up, forgive yourself.  It doesn’t help one bit to beat yourself up or hold onto guilt for your less than optimal choices.  Depreciating and criticizing oneself in this way only contributes to stress and leads you deeper into a downward spiral.  Rather, dust yourself off and put it behind you.  If it was a food choice that left you less than proud, acknowledge that you make over 200 food choices in a day, and make your next one your best.

3. Crowd Out the Bad with the Good.

This is the best tip I’ve got for you, and really the only one you need.  The more you put the good stuff in, the less room there is for the bad.  Fill up your calendar with friendly dates for a green juice or tea, hikes and yoga classes, and fill up your grocery cart with seasonal produce and sweet fresh fruits, herbal teas, and sparkling water and limes.  The less room you have for junk, the less will go in.  

4. Meditate

I know you don’t have time for meditation, neither do I.  That 10 minutes of your day could be spent on facebook, checking the sports page, or taking a series of flattering self portraits or photos of your dog to share on instagram.  I know.  I do it.  There are a lot of things you could do with 10 minutes of your day, but most likely none as important or transforming as the 10 you sit your duff down on a meditation pillow, close your eyes, and simply tune out to tune in.  I’m not the first to say “those that are too busy for meditation are the ones that need it most”.  If you are new to meditation check out deepak chopras guided meditations.  

5. Journal and become aware of your triggers.

Food Journaling is one of the easiest ways to get familiar with your true patterns.  When i first started journaling it really opened my eyes to how often i put something in my mouth, be it out of boredom, because i was socializing, or simply because i was cooking.  It also made me privy to some pretty indicative patterns in my life (ie: if i drink wine i’ll eat everything in sight, if i skip breakfast or lunch i start munching at 3 and don’t stop til 9, if i don’t get enough sleep i’ll crave and over-eat sweets.)  These were huge for me, and helped me adjust my daily patterns so i could be my best self.  If you’ve never food journaled, all you need to do is keep a little notepad with you and write down what you eat and when you are eating it, as well as any other notes around feelings such as hunger, light headedness, fatigued, cravings, etc.  After a few days you’ll be able to look back at patterns to see where you can make some adjustments.

6. Knowledge is power, and so is your support system.

Surround yourself with others who are striving for similar goals.  Find ‘meet up’ groups on yahoo, workshops by experts at colleges, natural health schools, and yoga studios.  Create a private group on facebook with a group of friends near or far that have similar health interests to start sharing articles and inspirations.  Rent films and buy books that will help inspire you and teach you the why’s behind the shifts you’re making so you can continue to educate those around you.  Consider inviting your friends and family to watch these films with you.  great films to check out:  Food Matters, Food Inc, Hungry for Change.  Great Books:  Super Cleanse, Diet for a New America, Omnivore’s Dilemma, The Skinny Bitch.  AND JOIN MY 5 DAY CLEAN EATING CHALLENGE GROUP!

5 Day Clean Eating Challenge

It's not a cleanse.  It's not about being perfect or eating perfect.  It's simply about being more mindful of your habits and what you put in your body. My private community is for people who are serious about finding their best health and want the accountability and support that a group of like minded individuals offer. You'll love the community support, energy, and accountability.  There is no reason to not participate.  Do not be shy to contact me.  Some of my dearest clients and friends are those i've met via instagram, facebook, or through my blog that i never had met in person.  Anyone is welcome that is willing to commit to the challenge, show up daily in our online forum, contribute, share, and support one another to lift each other higher.

This community is also filled with others who are going through my fitness challenge with me, so it gives you a great opportunity to interface with others who are participating in programs you may be considering, and learn what is working for them in their quest to their best health and fitness.

To join simply message me here or email me at meredith.gnau@gmail.com.  Invite your friends and family.  The more support you have around you the easier and fun it becomes. 

  

and drum roll please....

Your Superfood Pumpkin Pie Smoothie:

1 scoop/packet of vanilla shakeology

1 cup of unsweetened vanilla almond milk

1/2 cup of pumpkin puree

1 apple

1/4 tsp pumpkin pie spice and a few dashes of cinnamon

1/2 cup of water and a little ice

optional, a few drops of stevia (it is already sweet though)

Blend, drop in a Spooktacular straw, and enjoy this Fall.

*Shakeology is a high quality, nutrient dense, superfood protein powder with enzymes, prebiotics, and probiotics to help balance digestion, and restore daily health.  Use it as your protein supplement, to help curb cravings, to aide detoxification, and support your ideal weight.

Choco-Vanilla Shake-O & The 5-day Clean Eating Challenge

I'm one week into my 60 day fitness challenge and i have never had more energy.  I'm down a few pounds which i don't believe is necessarily a good measure of success, however i'm fitting into my clothes better and already think i'm looking a bit leaner.  Moreover, my energy is through the roof, my hormones feel more in balance, and I'm sticking strong to my commitments.  I'm not sure if all this energy is from the Shakeology, the workouts, the fact that i've eliminated drinking wine, or that i'm eating clean -- i'm going to say a combo of it all, but i do think a lot has to do with the Shakeology .  Reading through the ingredient label it's chalk full of adaptogenic superfoods that improve your energy, stamina, fight immunity, and balance hormones.  No wonder i'm on top of the world!  And to top it off many of you are starting the fitness challenge with me (if you haven't already enrolled private message me here so i can get you enrolled), and i couldn't be more happy to finally meet you, share this experience with you, and help coach you to reach your goals!

 LOL

If you haven't already seen on my social media feeds, i'm also holding a 5 day clean eating challenge.  My coaching is totally free, so there is no reason you should not join.  It starts Oct 7 and the ONLY RULE is that you SHOW UP in the online community DAILY.  The community is there to support one another, to lift you higher, to help you stay on track and accountable, to inspire you with healthy meal ideas, recipes and tips, and of course i'll be on daily with recipes and inspirations.  To enroll simply "like" my coaching page and send me a private message there with your current health and fitness goals and challenges, stating that you are READY TO COMMIT TO EATING WELL AND YOUR BEST HEALTH.

Join at:  www.facebook.com/coachMeredithGnau

If you are doing the clean eating challenge with me, click here to pick up a sampler pack of Shakeology which we'll use through the 5 days.  It's whey based so if you are vegan, skip the sampler pack and go straight for the chocolate vegan shakeology which i use in the recipe below.  

Currently this is what i'm enjoying most mornings post workout.  Rich, decadent, vegan chocolate for breakfast filled with these amazing superfoods: camu camu, moringa, maca, ashwaganda, reishi, astragalus, cordyceps, maitake, tulsi, schisandra, ginko, spirulina, chlorella, goji, acai, probiotics, and enzymes.  UM - why didn't i know about this amazing product before?  It's seriously the highest quality all in one protein powder/supplement i've ever tried!  AND IT TASTES FLIPPING DELICIOUS!!

Vegan Choco-Vanilla Shake-O

1 cup vanilla almond milk
1 cup water (you can use two cups water instead of the almond milk if preferred)
6 ice cubes
one package of vegan chocolate shakeology
1/2  to 1 tsp of real vanilla bean
1 slice of avocado to thicken (about an 1/8 of an avocado, thicken to preferred consistency).
optionally a handful of spinach (will slightly alter color)

There are plenty of greens already in shakeology:  wheat grass, barley grass, kamut grass, oat grass, spinach, moringa, chlorella, and spirulina.  But sometimes i still add a big ol' handful of spinach just for good measure.

Blend and Enjoy Chilly.

Lavender Green Smoothie

This smoothie is the perfect combination of energy food and calming lavender to help you make a clean break from the weekend debauchery and get your mind back into the work week.

1 cup coconut water
1 cup vanilla flavored almond milk (or rice, coconut, hemp, etc)
2 fistfuls of spinach
1/8 of an avocado (or just enough to give the smoothie some body)
3 Tbsp Beaming Protein Powder (or your preferred protein powder)
1/4 tsp of culinary lavender
one straw :)

Blend all of the ingredients except for the lavender and use it just to garnish.  Drop in a straw and start to slurp!

The Warrior Bowl

If you love smoothies but miss chomping crunchy bits you'll love this recipe.  It marries the heartiness of morning oats, the slurp-ability of a smoothie, and the nosh-worthy crunchiness of your favorite superfood toppings.  Start by blending your smoothie-in-a-bowl base.

Hearty Oats Warrior Smoothie:

1 1/3 cup almond milk
1/4 scoop of Sun Warrior Vanilla Warrior Blend
1 Tbsp of chia seed
2 Tbsp of GF rolled oats
1 inch piece of banana
1 Tbsp of moringa powder

You can enjoy this right away with your favorite toppings, or make it the night before and refrigerate for a thicker consistency.

Drop In:
Chopped fruit of choice (the bowl pictured at top was one chopped nectarine and 5 raspberries)

Top With:
Cinnamon, Dried Coconut, Bee Pollen, more Fruit, and Cacao nibs (other toppings & superfood ideas to consider: living intentions or kaia raw granola or this cobbler crumble, goji berries, hemp seeds, pumpkin seeds, or pistachios).

Grab your favorite spoon, nestle into your favorite breakfast spot, and scoop up spoonfuls of sweet happiness.

Drool, Blend, Sip: Low Fat High Flavor Peanut Butter Smoothie

First let me be clear that I would not consider defatted Peanut Butter Powder a 'health food'.  It's definitely a 'processed food' that turns a fatty peanut into a 'low fat' peanut flour, and if you're definition of 'healthy' is 'low fat' then you'll dig this recipe.  If you're a whole foods advocate, you'll want to substitute in the real deal Peanut Butter (that however will drastically change the nutrient/caloric/fat values of this recipe).  If you have a known gluten intolerance, make sure you read labels on all products including peanut butter and the PB powder used in this recipe as many are processed in factories that also process wheat/gluten.

While i'm not the biggest fan of processed foods, every now and again i can't resist playing with new ingredients.  If you are a regular smoothie maker/drinker, you know that peanut butter smoothies can easily turn into CALORIE/FAT BOMBS.  If your smoothie is a meal replacement that might be okay, but if you are just wanting to sip a little something decadent and healthy between your meals, you might be silently sabotaging some of your health goals.

Here's a spin off on the typical-fatty Peanut Butter smoothie using defatted Peanut Butter Powder.  While i find this powder to add the perfect PB taste to a smoothie, it doesn't hold up on it's own mixed with water (as the instructions describe to reconstitute.  It definitely has a not so real peanut butter flavor on it's own).  This makes two 10 oz smoothies and weighs in at under 6 grams of fat per smoothie.  You can easily make this a Reeses-like smoothie by blending in a Tbsp of cacao nibs as well.  Don't want to share?  Choose to enjoy the full 20 ounces on your own as a meal replacement.  Drool, Blend, Sip:

P.B.C Smoothie(peanut butter,banana,chia):

1 cup almond milk
1 cup coconut water
a few ice cubes
one banana
1/3 scoop of Vanilla Sun Warrior Powder
1 Tbsp Chia Seeds
3 Tbsp of PB Powder. 

Blend.  Pour into two 10 oz cups.  Garnish with a little hemp seed or bee pollen, and sip away.

Get In My Belly: Post Workout Smoothie

recovery blues smoothie

Need a perfect post workout smoothie to refuel your tired post-bootcamp muscles and feed your hungry post-workout belly?  Everything you need to refuel and push forward is in this delicious blue cup: coconut water rich in electrolytes, pea and hemp based protein powder to power up your tired muscles, heart healthy avocado rich in Vitamin E, blueberries which were recently shown to help speed recovery from exercise, and moringa...the superfood you may not know about yet.  I learned about moringa recently and have been having fun playing with this incredible green leaf.  Being native to North India, Moringa has long been used in Ayurveda to prevent some 300 diseases.  It's considered to have the highest protein ratio of any plant studied on earth (two times the protein of milk and eggs without all the fat and calories).  It's also said to have 25 times the iron of spinach, 15 times the potassium of bananas, 17 times more calcium than milk, and 10 times more vitamin A than carrots.  Pretty potent little green gem, eh?  You can surely purchase it as a tree and wait for the leaves to grow, but more likely you'll buy it as a powder the leaves dehydrated and ground down, a great additive to smoothies.    If you don't have moringa for this recipe don't fret.  You can add in any other green powder, or simply forego it altogether.  You'll still have a ripping delicious post workout smoothie.

Recovery Blues Smoothie:

8 oz harvest bay coconut water
1 scoop Sunwarrior Warrior Blend, Vanilla
1 tsp moringa powder
1/4 of an avocado
1 inch piece of a ripe frozen banana
1/4 cup of frozen blueberries
3 ice cubes

Vitamix it up and top with hempseeds or bee pollen.

Herbacious Smoothie: My New Love.

Those of you who make daily smoothies, you've most likely experienced getting stuck in a smoothie rut.  Everyday is the same ol' thang: You toss in a liquid medium, a handful of greens or greens powder, some fruits or berries, and maybe hit it with a protein powder.  The formula is always generally the same with some minor changes to keep the palette excited.

I'm pleased to share with you MY NEW LOVE today, The Herbacious Smoothie.  It's not a far cry from what you're most likely used to, but using herbs to bump up the flavor allows you to use less fruit (and that means less sugar), plus the liquid medium is coconut water and ice, eliminating any use of store bought dairy alternatives or dairy milk (do you know about carageenan?  It's an emulsifier/texture enhancer used often in dairy alternatives to give good 'mouth feel'  Bad news is it's been shown to cause inflammation in the body and lacerations in the colon.  Most dairy alternatives on the shelves contain it.  Check your labels, or make your own milk alternative at home).

Herbacious Smoothie:
makes about 3 cups of smoothie

1.5 cups coconut water (i prefer Harvest Bay Coconut Water.  it tastes the most like real coconut water and less expensive than my other fave, Harmless Harvest)
1/2 a large apple
1/4 of a ripe avocado, peeled
1 cup packed spinach
2 large kale leaves (remove the stem/spine)
2 broccoli florets with stem (i use broccoli rabe)
1+ Tbsp packed fresh cilantro
1 medium - large fresh basil leaf
4 ice cubes

Blend everything well in a high speed blender (vitamix), pour into your favorite glass, and enjoy.

Creamsicle Dream Shake

I may have said this before...and i'll probably say it again...but honestly i mean it every time i say it.

This has got to be the best smoothie 

i've ever made!

If you like Orange Julius or Creamsicle-Popsicles, you're sure to go Gah-Gah with one sip....


Creamsicle I'm Dreaming Smoothie

coconut water from one coconut
meat from 1/2 a coconut (plus more if you like :)
2 cara cara peeled oranges
2 pitted medjool dates
4 ice cubes
1/2 cup vanilla almond milk

I'll be honest, i didn't measure my almond milk, so taste as you go but i suppose i put in about 1/2 cup.  I poured it into two cups and shared with the BF, who shouted "orange julius!" upon first sip, but after i tasted it i wished i hadn't shared.  I selfishly would have loved to sip it all to myself!  mm mm mmmmm.

Leche de Coco y la Papaya

It seems i've been on a blog hiatus.  Although it wasn't intentional (I actually didn't even notice), it does remind me that time is so sweetly precious and passes so very quickly.  This past week i was in Sayulita, Mexico, a small town outside Puerto Vallarta.  For the past 3 years i've been coming here with Core Power Yoga for their annual HaraMara yoga retreat.  It's always the perfect balance of healing, yoga, hiking, friendships, alone time, and time to well.....FIESTA (and perhaps there is some tequila and margaritas involved in this area....)

My favorite place in all of Sayulita is a little fruit stand on the beach where you can find me cada dia (everyday).  Without fail my post breakfast routine is to pack up, hike into town, lay in el sol, and drink a big fat coconut and nibble away on either pineapple or mango.  It also made it really easy for people to find me once they made their way down to la playa (the beach).

I've only been home one full day and i'm already having withdrawals from my fruit stand, the blazing hot sun, the steep hike down to and back from town, and all of the lovely yogis and smells and sounds of nature that surrounded me at the retreat center.  Trying to relive my mexican vaca i made a little smoothie ala coco this morning.  Sip away and visualize you're in a warm, sunny place.....

Leche de Coco y la Papaya

quite simply this is a blended concoction of coconut milk and papaya.  I added a date and vanilla almond milk for extra 'sabor'.

Water from one coconut
meat from 1/4 to a 1/2 a coconut (start with 1/4, blend, and see if you need more...it will thicken quick)
a few big scoops of papaya
1 date
1/2 cup vanilla almond milk
ice and any additional water to thin out to your preferred consistency.

My coconut was really small and only produced 3/4 cup of coco water, so i added an additional 1/2 cup of water and 4 ice cubes.  Most times i buy coconuts they produce about 1 1/2 cups of water.

Challenge Finale - Day 14, Superfood Smoothie & Cold Busters

As if this challenge was even hard..  

I love green smoothies!  

Since I'm feeling heaps and bounds better this morning, i thought besides giving you my fabo-finale superfood smoothie today, i'd also supply you with a list of healing herbs i've been taking that may help if you're getting run down.  I'm taking a lot, but  i do honestly believe it's all of these things, plus rest, that's shortening the duration of what could have been a catastrophy cold or flu.  I'm down to congestion (head and chest) and a little weakness (mind you i haven't had much of an appetite or worked out in days).  That said, my jatara agni is ignited again(appetite) which is a sign of good health.

Let me first say, i'm not a big fan of eating too many sugars, but in the past few days i've taken in a lot which typically wouldn't be advised during sickness.  It just so happened that many of the herbs and vitamins i was taking were in a sugary base.  That said, i seem to be kicking this cold to the curb quick, so i must be doing something right?  Here are my potions:

Eating lots of this:

• Roasted garlic (raw garlic makes my stomach upset, but if you can handle it, go for it.  If you are roasting it, cut the top of the garlic bulb off to expose the cloves, drizzle with olive oil, wrap in foil and roast at 400 degrees for about 35 minutes
• Citrus: oranges, pineapple, and grapefruits...plus their juices
• Ginger and cayenne (ginger tea and ground ginger and cayenne in smoothies)
• Superfoods infused in smoothies & mixed into immunity shots

And taking these herbs & supplements:

• Sitopaladi - an ayurvedic expectorant made with rock sugar, bamboo, pipali (long pepepr), cardamom, and cinnamon.  It's delicious!  I drink a tsp in hot water or make a shot with local raw honey, a tsp of sitopaladi, hot water, and sometimes a tiny bit of apple cider vinegar
• Elderberry syrup - i'm a fan of gaia herbs brand. The only available one at the store was the night time version with echinacea, lemon balm, and poppy.  Elderberry really helps to stave off the flu.
• Oil of oregano.  This is so incredibly strong but it's one of the best anti-biotics known to man.  It's anti-vital, anti-bacterial, and anti-fungal...a total cold buster.  I take it in liquid form.  I'll make a shot of juice from an orange, a couple drops of oil of oregano, apple cider vinegar, camu camu, sometimes i've thrown in sitopaladi or elderberry syrup (remember i can't taste, so it doesn't matter how crazy gross it maybe of a combo)
• Probiotics - i've increased my dosage to two a day, especially since there is more sugar going in with all of these herb carriers.  It's said that your digestive health is 70% of your immune system - so get your gut in good health!
• Zinc lozenges with Vitamin C
• Camu Camu - get it in powder form and add it to smoothies.  its one of the richest forms of vitamin C known to man.
• Bee Pollen - immune booster.  I take somewhere between a tsp and a tbsp a day.

Additional Practices:

• Dry Brushing every morning.  Moves the lymph, the system of the body that carries wastes out.  Always brush toward your heart, the direction the lymph flows
• Abyanga - self oil massage with sesame oil.  When you have a cold there is an influx of both kapha and vata in your body. Kapha is the mucous, vata is the windy dryness.  I've been doing extra oil abyanga, my body is drinking the oil up a lot, so clearly i need it.  Wash the oil off 10 minutes later
• Oil Pulling - after brushing your teeth, swish a tsp of sesame oil around in your mouth for 20 minutes (or as long up to then as you can).  I do it first thing so i can swish while doing dry brushing, abyanga, showering, etc.  That way it stays in for a while.  DO NOT swallow the oil.  Spit it out, it should be white when you spit it out.  It helps pull out toxins and is incredibly healing on the body and can ease headaches.
• Nasya - oil in my nasal passages that's infused with herbs for rest and eucalyptus for clearing

I also took one aleve when i was at my worst, and last night took some tylenol cold/sinus.  I'm doing alright, and will continue all my herbs, but only resort to these medicines if my symptoms make living life seem unbearable.  :)

Fabo-Finale Superfood Smoothie:

2 cup vanilla-cinnamon almond milk (i make my own, but you can always add a dash of cinnamon to your store bought vanilla)

3 Tbsp of Beaming protein with greens

1 heaping Tbsp of Superfood Smoothie Mix

1/2 a frozen ripe banana

a slice of a ripe avocado

3 ice cubes
i also added a bit of cayenne to boost my internal flame

(if you want it green toss in a handful of power greens, if you want it to look chocolatey, leave the greens out - you're getting greens if you use this protein powder.  It's infused with chlorella, spirulina, and blue-green algae)

Blend.  i've again garnished it with bee pollen for it's immune boosting properties.