Healthful Mind Body and Soul

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Great After Workout Smoothie and Tasty Tuesday


After Workout Mean Green Smoothie!

After Workout Mean Green Smoothie!

Happy Tuesday! I decided to share one of my smoothie recipies I sometimes use after a workout, however you can also use before a workout as well.
I use hemp for protein and sometimes I use a packet of Vega powder, spirulina is great for cell regeneration, which helps with anti-aging, bananas provides potassium to help prevent cramping, kiwi helps to boost immunity, cleans toxins from the body and my two favorite geens kale and spinach which contain a variety of phytonutrients that provide great anit-inflammatory and anti-cancer benefits.
Just like alwayes you can add or omit ingredients to suit your personal taste.

After Workout Mean Green Smoothie

2 to 3 cups of water, sometimes I use almond or flax milk
2 tablespoons, hemp seed or small packet of Vega protein powder
3 tablespoons, spirulina powder
2 frozen kiwifruits
2 frozen bananas
2 cups each of spinach and kale

Put everything into blender, blend until smooth.

I know there are some that want more sweetness in their smoothies, you can add some agave or blend in 1 or 2 dates.

Now lets get to Tasty Tuesday.

Welcome to Tasty Tuesdays!

Today, I have the pleasure of co-hosting the Tasty Tuesday party. This link party is all about sharing recipes & food-related posts!

Why should you link up to Tasty Tuesdays?

Linking up to parties and leaving comments on other posts is a proven way to increase traffic to your blog and grow your blog’s followers!
All Tasty Tuesdays participants get guaranteed Pinterest exposure; we pin every post you share because this party is about everyone getting exposure for their blog! Be sure to follow our Tasty Tuesdays board on Pinterest to see your post and all the rest from the party!
All Tasty Tuesdays featured bloggers get added to a beautiful roundup and get followed on Pinterest, Facebook, Twitter, G+, Google Friend Connect and Bloglovin’!

Tasty Tuesdays Link Party Do's and Don't's from

So follow me to the party!

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Early Morning Walk, Not Run



Marvelous, Marvelous, Marvelous…

I was out the door early Saturday morning for my run, but with every step my head was pounding, so I decided to walk my miles, it was so nice out, the early morning is my favorite time of the day for running or in this case walking, and I didn’t want to trun back. I focused on engaging my core, turned out to be a pretty good workout. I was glad I didn’t give up on my workout. When I returned home I did some yoga before having a protein smoothie.

Marvelous was I didn’t let a little headache get in the way of my workout.

I tried a new fruit this weekend, Lychees, I have heard of the fruit, but I’d never tried it. I found some at Trader Joe’s, so I got some to give a try.  After googling, I learned that you peel the outer red skin and eat the white flesh, discarding the seed in its center. I am not sure what I expected, but it wasn’t what I thought it would be, it was juicy and sweet and reminded me of a grape.

Lychee fruit has about 66 calories per 100 g., has no saturated fats or cholesterol, has a good amount of fiber, vitamins and antioxidants.  Lychees are high in oligonol, which is thought to have anti-oxidant and anti-fluenza virus actions. It also helps improve blood flow, reduce weight, is an excellent source of vitamin C, B-complex vitamins and minerals.


Marvelous was me trying a new food and liking it.

Lychee Fruit

Marvelous is my trying a new recipe I found on Pinterest for flat bread and it’s a Winner.  You can find the recipe HERE. Great site for foodies.

Flat Bread

My daughter made a tasty pizza.

Flatbread Pizza

I did some recipe testing this weekend using Xylitol as a sugar replacement in these brownie cup cakes, and I found out that my digestive system can not handle Xylitol.  It gave me a major upset stomach. It’s said to be a natural sweetener, but I think I’ll stick to using brown sugar, coconut sugar, agave or maple syrup as a white sugar replacement.

Marvelous that I discovered this on a weekend and not a work day.


The brownies look and taste great, I just can’t eat them. I’ll be testing again using a sweetener that I know I can handle.

Iced Brownie CupCakes

What is Xylitol?

It’s a naturally occurring sugar alcohol derived from corn that doesn’t promote tooth decay. It’s a low glycemic impact carbohydrate that is slow to be absorbed in the digestive tract, making its calorie impact 1/3 lower than other carbohydrates.

Be Marvelous in your Monday and check Katie and all the other MIMM’s over at Healthy Diva Eats.



Have you ever used Xylitol?  If so, do you like it?

How was your weekend? Marvelous I hope!

Making The Alkaline Shift



This summer has been super busy and in the past few days I’ve started to feel a little run down and not quite myself. I really don’t like taking a bunch of meds, so I took a look at my diet, I’m a firm believer, we are what we eat.  While in Florida I wasn’t able to eat quite the way I wanted and since I have returned I haven’t gotten back into my food groove.

So now it’s time to make the shift back to the alkaline side. On a ph scale from 0 to 14, the human blood should be 7.35 – 7.45 on that scale for optimum health, below or above this can throw our bodies into symptoms and disease.

Our bodies can be thrown into an acidic state from, an acidic diet, emotional stress, toxins, and when our cells are deprived of oxygen and proper nutrients, the body starts to use the alkaline minerals in the body, and if the body doesn’t have enough there will be a build up of acids in our cells.  This will result in the body’s inability to absorb minerals and nutrients and decrease the energy production in cells and the body’s ability to repair damaged cells and detoxify the blood.  When our bodies are in an acidic state we are more susceptible to fatigue, illness and cancer cells thrive in an acidic environment.

The best way to correct an acidic body is to clean up your diet. To restore your health you should have a diet consisting of 80% alkaline and 20% acid foods. To maintain health the balance should be 60% alkaline and 40% acid.  Below is a list of the top alkaline and acidic foods, from Kris Carr’s book, Crazy Sexy Diet, one of my favorite books, it’s loaded with so much valuable information about eating for optimum health. To test your bodies ph levels, you can purchase test strips from any health food store, I purchase mine from Whole Foods.


Today’s What I Ate Wednesday, journals my eats from Tuesday and I’m taking it back to the alkaline side.

It was an early rise at 5:45 and I started with a warm cup of lemon water. Citrus fruits are acidic, but they have an alkalizing effect in our systems. After the warm lemon water I had a banana before heading out for an early run to beat the heat. After my run I prepared a super Alkaline Green Protein Smoothie.  I loaded the smoothie with kale, collard, chard, frozen bananas, fresh lemon juice, hemp protein and two pitted dates. So yummy and loaded with nutrition, a great way to start any day.

Alkaline Me Smoothie

My morning snack was a bowl of fresh blackberries.


Lunch was a fully loaded Kale-Romaine salad.

Kale Romaine Salad

Afternoon snack was carrots and yogurt dip, this was my first time trying this dip, I like it but next time I will add a little red pepper to spice it up.

Oikos Dip with Carrot Chips

I ended the day with Eggplant Lasagna topped off with a little kale. Although eggplant is not on the list above, it is an alkaline food and cooked tomatoes are acidic, while fresh tomatoes are alkaline.

Eggplant Lasagna

Make the alkaline shift with me, add a few more foods from the alkaline list to your diet and consume the acid foods in moderation for balance health.

Don’t forget to check out Jenn and the others over at Peas and Crayons for some more WIAW.

Have a great Wednesday!

One Year Ago Today – Long Run Saturday!

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A year ago today I clicked Publish for the first time!  I had no idea I would meet so many wonderful people willing to help and encourage me along the way. I have learned that the blogging community is a wonderful collection of people who put heart and soul into their blogs, sharing their knowledge and experiences and are willing to help each other.  I hope that thur my next year I get to meet some of these wonderful people face to face.

Thank you so much for coming back week after week allowing me to share my meals, my ideas, my life and my journey to being Whole Body Healthy!

And now from the archives my very first post: Long Run Saturday!


Ready set go! On my way out for a long run. I so look forward to my long run Saturdays, it’s my time to let go, think and mentally prepare for the new week ahead.


After my runs I blend a power packed green smoothie. Today I used curly kale, lacinato kale also know as dinosaur kale, and spinach as my greens, two cups of almond-plus milk, two bananas, chia seeds and ground flax seeds , Raw Protein Powder and Advocare Spark Powder.

Kale has protein and fiber and is high in beta carotene, vitamin k, c, lutein, zeaxanthin and calcium. Kale like broccoli contains sulforaphane, especially when chopped or minced. Sulforaphane is a chemical with strong anti-cancer properties. Spinach is a good source of niacin,zinc and has some protein and is mildly anti-inflammatory.

I use So Delicious Dairy Free Almond Plus milk,it has 5 grams of protein in each 8 ounces.

Chia seeds is a power packed seed. Chia seeds are the richest plant source of Omega-3 which is a vital fat that protects against inflammation. Chia seeds contains more Omega-3 than salmon and 1 ounce of chia seeds contain 4 grams of protein and chia is also a rich source of calcium. Flax seed is the other tiny seed with a powerful punch.

Flax seeds also high in Omega-3 fatty acids,high in fiber and very low in carbohydrates. Flax seeds are also high in most b-vitamins,magnesium and manganese. Also high in phytochemicals, this may be our best source of lignans, which converts in our intestines to substances that help to balance female hormones. There is some evidence that lignans may promote fertility, reduce peri-menopausal symptoms, possibly help prevent breast cancer and it may also help prevent Type-2 diabetes.

Bananas have B6 a good source of fiber, vitamin c, potassium and manganese.

I blend all of the ingredients in my high-speed blender and a few minutes later I have myself an awesome after workout smoothie.


Have a wonderful Sunday.


Friday Finds


Happy Friday everyone! Todays post is quick and short.  I have been so discombobulated this week, all day Wednesday I kept thinking it was Tuesday.  Funny how that happens sometimes, but when I realized I was closer to the weekend, I was joyful.   Don’t get me wrong I love my job, it’s a fast-paced  high energy job and by weeks end I am ready to dial it back a bit.  I look forward to relaxing, being more casual and my long runs. This weekend I have the task of cleaning out my fridge, a task I love.

Now on to my Friday Finds.  The first item is a Joseph Joseph Rocker Stainless Steel Garlic Crusher. Some of the benefits of garlic are it helps lower cholesterol, good for the heart, and helps to prevent mineral deficiencies.



It’s much easier to use and clean than the traditional garlic press

 Garlic Rocker

I use this Citrus Spritzer almost everyday to spritz salads, water and it’s ideal for cut fruits and veggies to help prevent browning from oxidation.

Citrus is known to benefit healthy skin, strong bones, protects the heart, helps in digestion, helps to prevent cataracts and enhances mood.


Citrus Spritzer

I purchased both from Sur La Table for $14.95 each. Love them!

Enjoy your weekend!!

Questions of the day.

What new item have you purchased lately ?

When was the last time you cleaned your fridge and is it a task you love?

What I Ate Wednesday #7




Happy WIAW and thanks to Jenn for hosting this awesome party each week!!  So far my week has been splendid, my eats on Monday were not loaded with greens, but they sure were good.  Monday started with a Mango protein smoothie, I used hemp seeds for the protein.  Hemp is one of the best sources of easily digestible plant protein and an excellent source of omega fatty acids.   I purchased mangos over the weekend, which just happens to be my second favorite fruit, blackberries are number one, I used one in my morning smoothie.  During mango season I eat them almost everyday, was so glad to see them again, like seeing a long-lost friend.


Lunch as leftover Confetti Pasta Salad, the recipe is from the one and only Jenn at Peas and Crayons, our WIAW host. Just look at all those beautiful colors of the rainbow!  I added kalamata olives, TJ’s mini heirloom tomatoes and nutritional yeast in place of the cheese. This salad Rocks The House, give it a try!

Mixed Veggie


When I got home Monday night I wanted a quick put together meal.  I chopped sweet potatoes and brussel sprouts and sautéed using garlic infused olive oil,  sea salt, cracked black pepper, and allspice. Poured heated TJ’s Sweet Potato Bisque over the veggies and topped it off with vegan cheese. I had originally planned to roast the veggies, but I was hungry and didn’t want to wait that long.  This was my first time putting these foods together and I will definitely do it again, it was so so so good!!!   Late in the afternoon I had a bowl of blackberries with yogurt. (not pictured).


Later, still hungry I made myself a small bowl of cereal using the almond milk I made Sunday. It was the perfect ending to the day.


 Hope you’re having a fabulous Wednesday!

Questions of the Day.

How’s your week going so far?

Aren’t you glad Easter is near?

MIMM #2 and Headache Free



Welcome to another Monday!  I hope you all had fun this weekend, Saturday I lounged a bit and I started to pull clothes from my closet to donate, but I became so overwhelmed I decided to go for my long run.


  I had planned to do a loop, run out 4 miles turn around and come back to make 8, but as I was approaching the 2 mile mark I was starting to feel tired, weak and my head was beginning to hurt.  It ended up being a 4 mile run instead.  I prepared a fruit bowl of non-fat greek yogurt and blackberries when I got home and after a shower I had a great big salad, and my energy level was coming back, but I still had a huge headache.  I was determined not to take any meds for my headache, because earlier in the week I took them and ended up with a killer stomach ache.  Finally after drinking lots of water and eating a sunflower seed butter and banana sandwich, my headache went away. THAT WAS MARVELOUS.  When I was training with Tean-In-Training the coaches used to always say “stick to what works for your long runs “, but Saturday I had Eggo pancakes instead of my old trusty oatmeal.  I know every run won’t be a good run, but I think I have learned my lesson to fuel my body adequately before my runs.

Sunday was a much better day, every third Sunday my daughter and I volunteer in our church nursery caring for infants  and toddlers.  After returning home, and doing an interval workout, I  made coffee smoothie with leftover coffee, chocolate flavored protein powder, frozen banana and chia seeds.


Marvelous was my Sunday lunch of roasted potatoes topped with salsa, cheese and greens, SOOOOO tasty.

Sunday Lunch

Marvelous was Sunday dinner my daughter begged me to make because she loves the cute little noodles.

Pasta Bowl

Be MARVELOUS in your Monday!

A big thank you to Katie @Healthy Diva Life for hosting MIMM.

Question of the Day.

For all the athletes, what do you use to fuel your body before and after workouts?