5 Ways To Boost Your Smoothie

5 Ways To Boost Your Smoothie

Have you heard about different ‘superfoods’ that can be added to smoothies to make them even more healthy?

There’s a long list of them; so many that it’s easy to get overwhelmed in the land of superfoods.

I always recommend to keep things simple, but I can understand the urge to test out something new, especially if there are health benefits attached to it.

To save you the time and energy required to sort through all the superfoods out there, I’ve put together a short list of my favourite smoothie boosters. Check them out and give them a try!

5 Ways to Boost Your Smoothie

1. MACA POWDER

Known for its hormone balancing effects. Maca has been studied to help normalize the symptoms of premenstrual/menstrual symptoms, as well as the symptoms of menopause including hot flashes, night sweats, cramps, fatigue and lethargy. Look for gelatinized maca for easier digestion and absorption. Add 1 tsp.

2. COLLAGEN

The ultimate anti-aging smoothie booster! As we age, our bodies’ natural production of collagen starts to slow. Collagen supplementation has proven to be effective in supporting the strength and flexibility of bones, tendons and cartilage, as well as the appearance of skin and nails, and GI tract health. Incorporating a collagen powder into your smoothie is an easy way to support many areas of your health and stay forever young. Learn more about the benefits of Whole Body Collagen. Add 1-2 scoops.

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint & gut health, skin elasticity + more.

3. CACAO NIBS

These little guys are loaded with antioxidants, even more so than tea, wine and blueberries! In addition, cacao nibs are a high source of magnesium, iron and fibre. A great way to add extra nutrition and crunch to your smoothies. Stir in 1 tbsp.

4. SEA SALT

Not only will a high-quality sea salt enhance the flavour of your smoothie, but it will add life-giving nutrients. Sea salt is rich in trace minerals that are hard to obtain from food due to the lack of nutrient-rich soil. Sea salt can help promote vascular health, healthy pH & electrolyte balance, as well as increase energy, regulate sleep and improve symptoms of adrenal fatigue. Look for Pink Himalayan or Celtic. Add a pinch.

5. CINNAMON

Popular for its blood sugar lowering effects, but also has antioxidant, anti-inflammatory, anti-microbial, and immunity-boosting abilities. Great way to naturally sweeten your smoothies as well. Opt for Ceylon cinnamon over Cassia (aka “fake”) cinnamon. Cassia cinnamon contains a higher amount of coumarin, a natural plant chemical that can be toxic to the liver and kidneys, and it may also be carcinogenic, in large doses. Add 1/2-1 tsp.

Join my free smoothie Challenge

Get started on your journey back to health by joining my FREE 14-day smoothie challenge. It’s a simple and natural approach to weight loss & better health. 

5 Gut Healing Smoothie Ingredients

5 Gut Healing Smoothie Ingredients

Do you feel like your gut could use a little extra support?

Maybe you’re experiencing symptoms like excess gas, bloating, diarrhea, constipation, heartburn, stomach pain or other issues that could be related to your gut?

As you may know, my goal with the 14-day smoothie challenge is to promote health and weight loss with delicious & gut friendly smoothies.

Gut friendly smoothies are a top priority for me because I truly believe that all health begins in the gut — and by healing and supporting our gut, we can optimize our health and prevent & reverse illnesses.

I come from a long history of IBS, so I’m always experimenting with different ways to support my gut. I’ve discovered that adding certain ingredients into my smoothie is not only an effective way to promote gut health, but it’s super easy too! 

Below, you’ll find a list of my top gut healing foods & supplements that you can easily add to any smoothie recipe from the 14-day smoothie challenge or any of my e-books.

The best part is, these foods & supplements will have little impact on the flavour or texture of your smoothies. Feel free to add as many of these ingredients as you’d like — your gut will love you for it! 

5 Gut Healing Smoothie Ingredients

1. COLLAGEN POWDER

Collagen is an essential component for healing and sealing the gut. Besides providing the building blocks for new collagen in the body, the amino acids delivered by hydrolyzed collagen support gut health. 

For example, glutamate and arginine (and possibly methionine, cysteine and threonine) optimize the immune functions of the intestine. They also help to maintain the integrity, growth and function of the intestine.

The amino acids methionine, threonine, arginine, serine and proline all support intestinal mucosal healing. Glycine, has been shown to reduce inflammation.

Collagen supplementation can help a number of gastrointestinal disorders, such as leaky gut syndrome and irritable bowel syndrome (IBS).

Whole Body Collagen is my recommended collagen powder (learn more about the amazing benefits of this supplement, here). Add 1 scoop to your smoothie.

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint & gut health, skin elasticity + more.

2. L-GLUTAMINE POWDER 

Glutamine is the most important and commonly used nutritional substance to repair tissues, particularly high turnover tissue such as the cells of the intestinal lining.

The surface area of your gut is lined with a type of cell known as enterocytes. L-glutamine is considered an essential amino acid because your body uses so much during times of intense physical stress. It is essential for maintaining the health and growth of enterocytes in your gut since it is the preferred fuel of these cells.

Glutamine deficiency can cause severe intestinal degradation and supplementation can enhance intestinal healing and repair. Add 1 tsp. to your smoothie. Find l-glutamine powder here.

3. KEFIR OR YOGURT

Fermented foods are rich in probiotics which help restore a healthy gut microbiota and intestinal barrier.

According to Isolauri, Salminen, (from the Nutrition, Allergy, Mucosal Immunology and Intestinal Microbiota Research group), immune regulation in the gut depends on the establishment of the healthy gut bacteria.

The factors that contribute to leaky gut tend to produce inflammation and improper functioning of the mucous layer that protects the cells of the gut from damage. Medical experts suspect that probiotics’ role is to reduce these factors and therefore protect the gut.

Yogurt and kefir can provide probiotics in abundance. However, make sure you’re not struggling with histamine intolerance before increasing your intake of these foods, as fermented foods can exacerbate symptoms. I recommend a good quality unsweetened coconut kefir or yogurt. Add 1-2 tbsp. to your smoothie. My favourite coconut kefir is from Healing Spirit Nutrition (available at Nature’s Emporium & Ambrosia). 

Note: If fermented foods do not work well for you, try a broad-spectrum, high-quality probiotic. Here is one that I recommend.

4. SLIPPERY ELM POWDER

Slippery elm is a herb that contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the stomach and intestines, promoting the healing of ulcers and inflamed tissue, and reducing cramping by relaxing the intestines.

Slippery elm is ideal for gastroesophageal reflux disease (GERD), Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis and diarrhea. Add 1/4 tsp. to your smoothie. Find slippery elm powder here.

5. MARSHMALLOW ROOT POWDER 

Marshmallow, like slippery elm, is a herb that contains mucilage, producing a thick sticky substance that coats membranes.

Marshmallow extract also contains flavanoids, which contain anti-inflammatory properties. The flavanoids are able to reduce inflammation while the mucilage holds them in place and prevents further damage.

Marshmallow helps restore integrity of the gut lining making it beneficial for people suffering from leaky gut and other forms of inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease. Add 1/4 tsp. to your smoothie. Find marshmallow root powder here.

Join my free smoothie Challenge

Learn how to create delicious smoothies that will help you on your journey towards weight loss and better gut health. You’ll also get exclusive access to over 16 dessert-inspired smoothie recipes!

Whole Body Collagen for Bone, Joint + Skin

Whole Body Collagen for Bone, Joint + Skin

Collagen is a special type of protein that accounts for as much as 30% of the body’s total protein. In particular, it’s a primary structural component of connective tissue.

It constitutes 75% of skin, 70% of ligaments, 65-80% of tendons, 50% of cartilage, 30% of tooth dentin, 16% of bone, 10-11% of muscle, and is also part of the structure of arteries and veins.

The amino acid composition of dietary collagens is very similar to those in human collagens, making dietary collagen peptides ideal for supporting body collagen turnover and renewal.

Collagen vs. other proteins

Compared to other proteins, collagen has a unique amino acid composition and a distinct role in human anatomy. Collagen proteins are rich in the modified amino acid hydroxyproline (approx. 12%), and they have an unusually high content of glycine and proline (approx. 22% and 13%, respectively).

While other dietary proteins—beef, poultry, or fish, for example—can provide these, collagen itself is a much more concentrated source, and as such, may be a more effective in supporting the strength and flexibility of bones, tendons and cartilage, as well as the appearance of skin and nails, and GI tract health.

Many individuals—the elderly in particular—do not consume adequate protein. Even among those with a higher protein intake, unless nose-to-tail eating is emphasized, the richest sources of collagen—animal skins, bones, and tendons—are not typically part of the modern Western diet.

Since collagen powder can be incorporated into shakes & smoothies, coffee or tea, soups, stews and other foods and beverages, Whole Body Collagen is a convenient way to ensure adequate intake of these unique amino acids, and for those who may need more, such as athletes, aging individuals, and those recovering from injury.

How Whole Body Collagen is different

Whole Body Collagen contains a unique blend of THREE patented collagen peptides (VERISOL®, FORTIGEL®, FORTIBONE®) supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint health and integrity, skin elasticity and more. Basically, this supplement is backed by science and has been proven to work.

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VERISOL® for Youthful Skin

VERISOL® can stimulate skin metabolism and counteract the loss of collagenous extracellular matrix from the inside. VERISOL® addresses the main concerns of women with regard to aging skin: elasticity and firmness as well as wrinkles and cellulite. The positive effect of VERISOL® also shows in faster nail growth with reportedly less chipping of fingernails.

One study with more than 100 women aged between 45 and 65 years shows that the oral administration of VERISOL® (2.5 g/day) significantly reduces wrinkles after 4 weeks and leads to a significantly higher skin procollagen concentration.

VERISOL® represents a real alternative to all available anti-aging measures, possibly even including the more drastic measures, due to the relatively short period of time needed to achieve visible effects.

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint health, skin elasticity + more.

FORTIGEL® for Join Support

FORTIGEL® is an innovative ingredient for the regeneration of joint cartilage. Collagenous protein makes up nearly 70% of cartilage mass. Optimized specific collagen peptides of FORTIGEL® have been proven to activate the growth of new cartilage by stimulating cells helping to ease joint discomfort and make the joints smooth and mobile. By keeping people physically active and mobile, FORTIGEL® can improve quality of life.

The effectiveness of FORTIGEL® has been scientifically proven in numerous studies. According to published research, orally administered FORTIGEL® is absorbed intestinally and accumulates in cartilage. The ingestion of FORTIGEL® stimulates a statistically significant increase of cartilage tissue metabolism.

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FORTIBONE® for Strong Bones

The specific peptides of FORTIBONE® stimulate bone cells to increase the synthesis of bone components such as collagen. They have a kind of ‘signaling effect’ on osteoblasts to counterbalance the collagen degradation in the extracellular bone matrix, which is the essential framework for bone mineralization. In addition FORTIBONE® influences degenerative processes in bones by reducing osteoclast activity. The result is a considerably higher synthesis of collagenous bone matrix.

FORTIBONE® is clinically proven to promote bone health. A single-center, prospective, randomized, placebo-controlled, double-blinded study showed the potential of FORTIBONE®. Over a period of 12 months, 180 women with reduced bone mass participated in a therapy with daily intake of 5 g FORTIBONE® or placebo. Changes in bone mass density were measured in the spine and femoral neck of the participants detected by DXA scans.

FORTIBONE® consumption showed a significant improvement of bone density. The results showed a pronounced increase in BMD (Bone Mineral Density) after FORTIBONE® supplementation in women suffering from osteopenia or osteoporosis. The results indicate an anabolic effect. FORTIBONE® is an interesting option to counteract bone degeneration.

How to use Whole Body Collagen

  • Mix into a glass of water. For best results, add powder prior to adding water.
  • Mix into hot beverages like coffee and tea.
  • Blend into a smoothie (a great addition to the smoothies you can find in my FREE 14-day smoothie challenge)
  • Add to soups, stews, sauces, yogurt, homemade desserts and more.

I recommend 1-2 scoops of Whole Body Collagen daily. 

Whole Body Collagen helps support

• Proper bone density (mass & quality)
• Healthy skin elasticity, thickness, hydration & appearance
• Nail health
• Joint tissue health & function involving cartilage, tendons & ligaments
• Muscle strength
• GI tract health

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint health, skin elasticity + more.

Healthy snacks when you’re on the go

Healthy snacks when you’re on the go

How often do you find yourself in the air, on the road, behind a desk or running errands with no healthy food options when your hunger pains strike?

In today’s fast-paced world it’s easy to get suckered into the overwhelming amount of crappy snack options. Not only are people pressed for time these days, but they’re also short on places to get good quality food and snacks.

Keeping your kitchen stocked with easy ‘grab and go’ snacks is a great way to avoid getting caught in old eating patterns.

Below, you’ll find a list of snack foods that I keep my cupboards, fridge and freezer stocked with.

On days when I’m on the go, I pack my bag with a couple of these items in case hunger strikes and I’m still far from home.

Healthy on the go snacks

Make, freeze/store, grab & go

Click on the links above to find my favourite brands and recipes. 

What’s your favourite on the go healthy snack? Let me know in the comment section below.

Easy Green Smoothie with Protein

Easy Green Smoothie with Protein

Are you looking for an easy way to fill your body with nutrient-rich fuel that’ll keep you feeling energized for the busy day and week a head?

If your lifestyle is anything like mine then you don’t always have time to fill your fridge and freezer with green goodness – and even if it’s full, you may not have time to prepare your greens.

That’s where a high-quality greens powder comes to the rescue. My fridge and freezer might not always be stocked with greens, BUT my cupboard is!

PaleoGreens has come to my rescue on many occasions, including:

  • when I’m in a rush and need to prep my smoothie fast
  • when I’m low on energy
  • when I feel a cold coming on
  • when I’m super lazy, but still want to fuel myself with good stuff
  • when I’m looking to cleanse and detox

Here’s what makes this organic greens powder top in its class …

? Fruits: High-antioxidant berries, such as cranberry, raspberry, and blueberry + camu camu which is high in Vitamin C
? Sulfur-rich cruciferous vegetables + sprouts: Broccoli, kale, cauliflower, collards
? Colorful and high phytonutrient vegetables: Beet, carrot, tomato, spinach
? Detox Greens & Juices: Spirulina, chlorella, barley grass and wheat grass juice powders — high in antioxidants and great for detox
? ORAC Blend: Proprietary blend of grape seed and grape skin extracts, with guaranteed high ORAC (oxygen radical absorption capacity) content. The ORAC score is a measurement of a food’s potential for neutralizing the damaging free radicals implicated in aging and physical degeneration.

PaleoGreens is superior to many commercially available greens powders for several reasons:

?Over 90% organic ingredients
?No grain/legumes fibers or components, least allergenic
?No alfalfa, a common ingredient in all other leading brands
?Special gentle processing that retains potency
?Proven ORAC (Oxygen Radical Absorbency Capacity) value
?Great taste, with no added sugar

Give my Easy Green Smoothie with Protein a try. It makes for a healthy and super easy meal replacement – and it’s LOADED with organic super-foods!

Learn more about PaleoGreens and its awesome list of organic ingredients HERE.

Easy Green Smoothie with Protein

INGREDIENTS: (serves 1)
1 cup unsweetened nut milk OR water
1/2 cup fruit of choice (I recommend berries)
1 scoop PurePaleo Protein (vanilla or chocolate) OR 2 scoops PurePea Protein
1 tbsp PaleoGreens
1 tbsp coconut oil or 1/2 avocado
A few ice cubes (optional)

INSTRUCTIONS:
Place all ingredients in a high-powered blender and blend until smooth.

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Organic Greens Powder – PaleoGreens (270g, unflavored) $85 CAN
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FREE SHIPPING: Spend $100 or more and get FREE shipping. Spend $75 or more and pay a flat shipping rate of ONLY $5. You can also add items from supplements to protein powders (just look for the ‘buy now’ button). Shipping time is 1-2 business days.

SmartSweets: Healthy sugar free candy to satisfy your sweet tooth

SmartSweets: Healthy sugar free candy to satisfy your sweet tooth

Do you remember the days when you use to ride your pedal bike out to the local convenience store, pull out couch change from your pockets and go to town on Sour Keys, Fun Dip, Ring Pops, Big Foot – and a giant Freezie if you had enough coin?!?!

If I had to draw “Jen’s Food Plate” (from age 4 to 24), I’m certain 50% of that plate consisted of candy. No doubt about it, I was hooked on the white crystals.

Going back to my little Jen days, I remember Halloween (and the months following) being a VERY stressful time of the year for me. I turned into a top secret agent trying to hide my hard earned candy from my three sugar hungry brothers!

I’d hide out under tables and in closets munching on Mars bars and Skittles, hoping that no one would see me or the killer hiding spots I had for my sack of gold (aka. plastic grocery bag of sugar). AND if my brothers managed to find and tap into my stash, little Jen grew mean and Sour Ball green!

My days of popping Cherry Blasters should have ended in my teens, BUT instead, University was the peak of my sugar addiction! I remember late night candy runs to the 7 Eleven down the street from my dorm. My roommates and I would load up on bags of candy to get us through our late night study sessions.

Then check out this brilliant move I made … during my last years of school, I moved into a condo that had a Tutti Frutti candy store attached to it! Let’s just say, things spiraled down at that point – and it didn’t look as pretty as the spiral on a Lollipop.

You might be wondering what happened after my University days? Well, the muffin top growing out of my jeans was enough for me to kick my 20 + years of sugar addiction. “Jen’s Food Plate” from age 25 onward changed drastically – and so did my health because of it.

Knowing what I know now, I realize that all the refined sugar I was consuming (in combination with other low-quality foods) had a lot to do with issues I was dealing with like acne, psoriasis, messed up and painful periods, mood swings, fatigue, weight gain, and IBS.

I was able to correct many of these issues by cleaning up my diet and steering clear of “foods” that contained refined sugars. I never want to go down the path of sugar addiction again so I do my best to avoid foods that may be a trigger for me.

FAQ ..

Q: Do you miss candy?
A: Um, ya! Who wouldn’t?! ?

Q: Was it hard to kick your sugar cravings?
A: Yes, but only for the first 2-weeks or so, then I was able to re-engage with society. ?

Q: What do you eat now when you crave candy while binge watching Game of Thrones with your BF?
A: SmartSweets!!! ?

That’s right, I eat candy again – and I’m proud of it!

I never thought I’d see the day where I’d be munching on a bag of Gummy Bears or Sweet Fish (my personal favourite) and not feel guilty or shitty for it.

SmartSweets are brilliant – and I highly recommend them if you’re looking for a healthy, sugar free candy to satisfy your sweet tooth.

Here’s why SmartSweets are my go-to candy:

  • Free from added sugar & sugar alcohols
  • ONLY 3 grams of natural sugar per bag
  • 28 grams of dietary fiber per bag
  • ONLY 80-90 calories per bag
  • No artificial colours or flavours
  • Non-GMO and soy free
  • Gluten & dairy free
  • Paleo, vegan & keto friendly
  • IBS & gut friendly
  • Founded in Canada

Find awesome online prices on SmartSweets HERE!

Or find them in-store using the SmartSweets store locator.

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VARIETIES & INGREDIENTS:

FRUITY GUMMY BEARS: Soluble fibre from tapioca, gelatin, chicory root fibre, citric acid, malic acid, fruit and vegetable juice (for colour), natural fruit flavour, coconut oil, stevia leaf extract, carnauba wax. GET IT HERE!

SOUR GUMMY BEARS: Soluble fibre from tapioca, chicory root fiber, gelatin, lactic acid, citric acid, rice flour, malic acid, fumaric acid, natural fruit flavor, fruit and vegetable juice (for color), coconut oil, stevia, carnauba wax. GET IT HERE!

SWEET FISH: Soluble fibre from tapioca, pectin, natural fruit flavor, citric acid, malic acid, carrageenan, fruity and vegetable juice (for color), coconut oil, stevia leaf extract, carnauba wax. GET IT HERE!

SOUR BLAST BUDDIES: Soluble fibre from tapioca, lactic acid, pectin, chicory root fiber, rice flour, fumaric acid, malic acid, citric acid, fruity and vegetable juice (for color), natural fruit flavor, coconut oil, carrageenan, spirulina extract (for color), stevia leaf extract, carnauba wax. GET IT HERE!

Want to try them all?!?! Get SmartSweets Variety Bundle and save even more!