Healthful Mind Body and Soul

Be Whole Body Healthly!

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.


Be Marvelous In Your Monday and Cleanse Naturally

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Happy, Happy Monday!

Avocados, garlic, grapefruit, green tea, green leafy vegetable, walnuts!  What do all of these foods have in common?  They all naturally cleanse our liver.

Be Marvelous in your Monday and add some to your daily diet.

The liver detoxifies and cleanses the blood of poisons that enter through the digestive tract, skin and respiratory system, however, when the liver is overly stressed from excessive toxins it can throw our whole system off-balance and compromise our good health. A properly functioning liver cleanses the body and allows for proper absorption of nutrients.

Incorporating these foods into your diet regularly will help in maintaining a healthy liver.

  • Garlic contains compounds that activate liver enzymes responsible for flushing out toxins from the body and nutrients that protect the liver form toxic damage.
  • Grapefruits are rich in vitamin C and antioxidants and also contain flavonoids know as naringenin that causes the liver to burn fat instead of storing it.
  • Greens have catechins that eliminate liver fat accumulation and promote proper liver function.
  • Leafy greens help to neutralize heavy metals.

veggies Raw

  • Avocados protect against toxic overload and boost the livers cleansing power.  There is some research that shows eating one or two avocados a week for as little as 30 days can repair a damaged liver.   Source
  • Walnuts contain high levels of amino acids and omega-3 fatty acids that help detoxify the liver and oxygenate the blood.

Other foods that cleanse and detoxify are apples, beets, carrots, broccoli, cauliflower, artichokes, asparagus, dandelion, ginger, lemons, limes, watercress, wheatgrass, seaweed, lemongrass, turmeric and olive oil.

Below are two recipes I made using several of the cleansing foods.


Broccoli Carrot Salad

Serves: 2

Preparation Time: 20 minutes

  • 3 cups  broccoli florets
  • 1 cup, strips or sliced carrots, raw
  • 4 tbsp red onions
  • 1/2 cup cranberries, dried
  • 1/2 med  avocado
  • 1/3 cup eggless mayonnaise, (I used Trader Joe’s brand) or you can use regular mayo.
  • 4 tablespoons lemon juice
  • 2 dates
  • 1 tsp Trader Joe’s 21 Seasoning Salute
  • 1 /2 tablespoon Trader Joe’s Sweet Sesame Seaweed
  • 1/2 cup, chopped walnuts


  1. Clean broccoli florets, chop into bit size pieces and transfer to large bowl.
  2. Add the next three ingredients.
  3. Place peeled avocado into food processor, add the dates, lemon juice and mayo, blend until smooth. You may have to add more juice or water to get the right consistency, depending on the size of the avocado you use.
  4. Mix avocado mixture with ingredients in bowl, mix well.
  5. Add Trader Joe’s 21 Seasoning Salute and sweet sesame seaweed, stir to mix. This step is optional, you can omit if you don’t have these ingredients.
  6. Add in a dash of sea salt and pepper if you like.
  7. Sprinkle on walnuts, serve and enjoy!


Mean Green Detox Juice

Serves: 1

Preparation Time: 10 minutes

  • 2 cups kale
  • 2 cups collard greens
  • 2 cups romaine
  • 1 medium (3″ dia) apple, raw
  • 1 fruit (2-3/8″ dia) lemon, raw
  • 1 cup green tea, steeped


  1. Process all ingredients thru juicer.
  2. Mix with the steeped green tea.
  3. Drink up.

Go ahead, have a Marvelous Monday and take a peak at Katie and the others over at Healthy Diva Eats .

Only 5 more day to enter.

Jewelry Givaway


Question of the day.

What is your favorite cleanse recipe?

How often do you do cleanses?