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June Bugs and Fruit Smoothies

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Healthy Healing Habits June Bugs June, 2012 Newsletter Title Month, Year Greetings! Summer is upon us, schools are letting out and it's time for vacations, relaxing, camps, water sports and June bugs!  Take this short 3 months to start a new health routine, grow a garden, learn something new. "Green was the silence, wet was the light, the month of June trembled like a butterfly." Pablo Neruda, 100 Love Sonnets Sincerely, Melissa Binkey Healthy Healing Habits Crazy Cravings Killing You? There's no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!   To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying. Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips: Snack on things that don't come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus. You can also try "upgrading": If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers. If you are craving a candy bar, upgrade to a handful of nuts and dried fruit. Instead of a cup of coffee, upgrade to green tea. Instead of ice cream, upgrade to applesauce with cinnamon. Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won't feel physically or psychologically deprived, and you'll have plenty of energy to sustain your activities for hours. Snacking is enjoyable and there is a wide variety of healthful goodies forwhatever you're craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.  To learn more about cravings and where they come from read this article: Crazy Cravings FOOD FOCUS: Fruit                                                                                                   A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate. Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea! Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits: Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content. Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension). Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood. Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs. Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound. Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.  Want to learn more about fruit read this article: Fruitilicious About Me Healthy Healing Habits is the most effective and supportive nutrition counseling available.  I can help you overcome your eating addictions, reduce stress, have more energy, improve your sports performance through better nutrition and love who you see in the mirror.  I am dedicated to teaching healthy healing habits that last a lifetime.  Call me for a consultation 561-578-9492 or email FitChicMelissa@gmail.com Melissa Binkley Visit My Website In This Issue Snack Attack Fruit Healthy Healing Habits SE 10th Ave Fort Lauderdale, Florida 33316 Melissa Binkey Find Me Here:       Recipe of the Month: Fruit Nut Smoothie Prep time: 5 minutes Yield: 2 servings Ingredients: 1 banana 1 cup soy or rice milk 1 cup berries 1 cup diced melon 1/2 cup almonds 2-4 ice cubes Directions: 1.   Mix in blender for 1-2 minutes and serve. Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

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Springing Through 3 More Days!

I have conquered another 3 days in the battle to cleanse the toxins from my system and every day my head gets clearer and my step gets lighter.  I'm springing through my days and have bounds of energy at night!  I've even been getting more done than usual and have watched a few movies to relax at night because I'm not dying to crawl in be at 9 pm even though I get up before 5 am!  I have taken time to stop and smell the Hydrangeas and even enjoyed long walks with my partner where we discovered a small private beach hideaway jutting out on the coast.  We sat and talked and meditated.  What a wonderful feeling to become grounded and enjoy nature and just BE.  Sometimes we spend so much time hustling through life trying to WIN THE DAY, to be #1, to succeed, to make more money, help others, buy, sell, do that we forget to just sit back and relax, enjoy, contemplate, be alive and thrive.

In honoring our bodies, mind, and soul it is important to take time to reflect and enjoy quiet moments and get in touch with your own spiritual being.  This is also the perfect time to take extra care of yourself.  Soak in a bath, use a body brush daily to help the circulatory and lymph systems rejuvenate.  Use a tongue cleaner to help reduce your cravings. It is also important to provide your bodies with the nutrients it needs and digestion aids.

On Days 3 and 7 (and we will on day 10) we had Kombucha to help with the digestive and detoxification process.  Kombucha is a fermented drink that's roots date back over 2,000 years.  One of kombucha’s greatest health benefits is its ability to detox the body. It is rich in many of the enzymes and bacterial acids your body produces and/or uses to detox your system, thus reducing your pancreatic load and easing the burden on your liver  Komucha is a  probiotic beverage that improves digestion, fights candida (harmful yeast) overgrowth,and is noted for reducing or eliminating the symptoms of fibromyalgia, depression, anxiety, etc. Plus, it’s extraordinarily anti-oxidant rich, and you all know the benefits of anti-oxidants for boosting your immune system and energy levels.  You can purchase Komucha or make your own by buying a kit.


I am currently holding steady at slightly over ten pounds lost, I have fluctuated up and down from a half to a pound the last few days.  I began breaking out on my chest and face slightly on Day 8.  This is normal as the toxins that have long been with your body from the environment, food, etc start to be released.  Every person has different ways their body detoxes my is always through the skin.  My psoriasis had a slight flare up but still looks better than on Day 1.  Two more days to go and I will post the results!

Why does Garlic repel Vampires?

I don't know why Vampires are repelled by garlic but I can tell you that I love it an have been using it in several of my green smoothies during my 10 day reboot!

Day 4 of the cleanse has come and gone and each day my skin gets a little clearer.  This is my ultimate goal, I have been dealing with skin disorders for about 8 years now they showed up in large scale after I moved to Florida and I have battled with them every since.  I have noticed that diet completely affects the severity of my skin condition and has gotten better over the years as my diet has improved, but unfortunately I still occasionally have flair ups and breakouts and I have one spot on my ankle that never gets better.  This is what I'm trying to end with this 10 day cleanse. When I eliminate all the toxins from my body I'm hoping it will break the hold on my body and give me some relief.
Today was similar to Day 3, nothing too exciting, except that I had fresh juiced pineapple with wheat grass, barley grass, and alfalfa!  That was AMAZING!!!.

Today's hot topic ingredient is GARLIC!!!  I love garlic and I put it in everything that I possibly can ( I've heard they make garlic ice cream.... hmm I would be game to try!)  Garlic is considered to be a herbal wonder drug touted to treat everything from the common cold to the Plague.  Although this isn't readily proven it is suggested that garlic helps maintain blood pressure and cholesterol levels. Modern science has shown that garlic is a powerful broad spectrum antibiotic. The bacteria in the body do not appear to evolve resistance to the garlic as they do to many modern pharmaceutical antibiotics. This means that its positive health benefits can continue over time rather than helping to breed antibiotic resistant "superbugs".
Studies have also shown that garlic - especially aged and black garlic - can have a powerful antioxidant effect. Antioxidants can help to protect the body against damaging free radicals.

I hope you are enjoying following me on this journey!  If you are interested in more information please sign up for my monthly newsletter!  You can scan this barcode into your smartphone or text GREENBUNNI to 22828 to send your email!  Till tomorrow!

Springing a well of emotions DAY 2

Day 2 is in the past!  My Spring Green Clean detox program is going wonderfully.  I attempted to do yoga in the morning after my thirty minute cardio session but alas it was not meant to be I was going to try a new place but it took me longer to find than I expected.  I, of course, at 8 am broke down crying in the car frustrated with my partner looking at me with mysterious eyebrows raised.  Which brings me to an important point about doing a detox/cleanse. 

We mainly focus on the physical aspect of a detox when we talk about them. How much weight will I lose?  How will my skin look?  My body will be ridding itself of chemicals, metals, toxins.  But what about the other side…. The emotional detox!  The emotional detox is just as important if not more important than the physical detox.  This is the perfect time to get rid of old ideas and memories that do not serve you well, to clean out the closets of your mind and send all the garbage to the dumpster.  Meditation and yoga are both great for clearing the mind and making room for new healthy energy to flow.  Journaling or Morning Pages is another great avenue to release pent up emotions.  Sometimes during this process it will come to you to make amends to someone you haven’t spoken to in a while. 

This is also the time to get your worries out of paper and then let the universe take care of them!  One way to do this is to take a piece of paper and divide it the middle.  On one side write Me at the top then   three things you MUST accomplish today.  On the other side write Universe at the top then EVERYTHING else that you have to get done.  Now rip the page down the center crumple the universe side up and throw it away or burn it.  Only do what you need to do and allow the universe to work in accord to help you finish the other tasks (stop worrying), this is really great for financial worries or careers or your future.

I checked in with a couple of others doing the cleanse and general consensus for day two was at least 2 lbs dropped, cravings for coffee, sluggishness and some headaches.  I finished day 23 of The Asylum.  I'm feeling good my only obstacle come when I have to sit in a coffee shop (because my internet went down) or watching the people from the play I went to see ordering drinks at intermission!  Damn those toxins!

My meals for day 2 were the same except for my morning juice which was kale, beet, and apple.  I have some amazing new smoothies for tomorrow!  Can’t wait to try them! Hopping to health and looking for my golden carrot!

Spring Green Clean: Detox Day 1

I finished day one of my Spring Green Clean!  So what is this detox program?  It is a ten day system reboot to clear the system of unwanted chemicals and toxins. Juicing and Green smoothies can maximize nutrient intake, fight disease, strengthen cellular defense against free radicals, alleviate pain, encourage weight-loss, and decrease the need for medication. Following a juicing and green smoothie detox program can reduce the risk of cardiovascular disease, strokes, diabetes, certain types of cancers, mental illness, metabolic syndrome, and may result in longer lifespans.  


I have ventured on this journey with several other people try and boost my energy levels.  I have several reasons for trying this cleanse.  I have a skin condition called psoriasis that has plagued me for years.  The condition got better as my healthy habits improved but has never completely gone away.  I want to see if I can cure this skin condition once and for all.  I also have serious issues with water retention, I can retain upwards of 4 to 6 lbs. on a bad day.  I think that it is related to something that I eat so by flushing my system I will have better control over the situation.


This program is designed to break caffeine and sugar addictions, help reset your internal system, clean the organs and skin, and aid in weight loss.  

Day 1 Menu

Breakfast:  Carrot, Apple, Wheatgrass Juice

Snack:   Superfood Green Smoothie (spirulina, maca powder, chorella)

Lunch: Raw Asparagus Soup (garlic, Himalayan sea salt)

Dinner:  Kaloe Cayenne Smoothie (Aloe Vera, Cayenne, Tumeric)

Before Bed:  Li Me Gingerly Smoothie (Ginger, Lime)

Each of these smoothies have special ingredients that help with purification, detoxification, antibiotics etc.  Which is why I chose them for my recipes.

After one day I am down 4 lbs, which is just the water dropping!  I did 30 minutes of cardio and took a 3 mile walk for my first day.  Day 2 will be back to my regular workout routine.

Where do you get your Protein from?

Since I have gone Vegan this is the #1 question I get!  It may be a little more complicated to figure out my protein intake, but it is much healthier than slapping a piece of grilled chicken on my salad.

Vegan High Protein Sources

Almonds, 7-8 grams of protein per serving

Pistachios 7 grams of protein per serving

Pumpkin Seeds 11 grams of protein per serving

Sunflower Seeds 8 grams of protein per serving

Hempseeds 11 grams of protein per serving

Almond Butter 8 grams of protein per serving

Peanut Butter 8 grams of protein per serving (many people are allergic to peanut butter and it can cause inflammation. When in doubt, stick with almond butter)

Black Beans 8 grams of protein per serving

Lentils 8 grams of protein per serving

Garbanzo Beans 7 grams of protein per serving

Navy Beans 8 grams of protein per serving

Kidney Beans 7 grams of protein per serving

Pinto Beans 7 grams of protein per serving  

I also love these wonderful protein powders:

Sunwarrior  http://www.sunwarrior.com/

Vega  http://myvega.com/

What exactly are “GREENS” you ask? And the BENEFITS of Green Smoothies

Greens are just an easy way to explain a large category of sometimes forgotten foods that are leafy and green and should theoretically have their own classification instead of being classified as vegetables. They are the #1 food you can eat regularly to improve your health. Leafy greens are brimming with fiber along with vitamins, minerals, and plant-based substances, such as chlorophyll and phytonutrients that may help protect you from heart disease, diabetes, and perhaps even cancer. Leafy greens are also an excellent source of omega-3’s ( a topic for another time!) Greens include kale, collards, turnip greens, carrot tops, swiss chard, spinach, mustard greens, broccoli, romaine, arugula, escarole, purslane, cabbage, brussel sprouts, beet tops, cilantro, parsley, wheatgrass, and elderberry to name just a few. There are actually over 120 different types of greens, but unfortunately only about 40 are commonly known or regularly available. Many species are wild and can be found with the right tools, guidance and direction. Now with all this goodness how should they be consumed?


The best way to eat greens is RAW and in a smoothie. Why? Oh let me list the ways…

Green smoothies have numerous benefits for human health.

1. Green smoothies are very nutritious. The ratio in them is optimal for human consumption; about 60% ripe organic fruit mixed with about 40% organic greens.
2. Green smoothies are easy to digest. When blended well, most of the cells in the greens and fruits are ruptured, making the valuable nutrients easy for the body to assimilate. Green smoothies literally start to get absorbed in your mouth.
3. Green smoothies, as opposed to juices, are a complete food because they still have fiber. Consuming fiber is important for our elimination system.
4. Green smoothies belong to the most palatable dishes for all humans of all ages. With a ratio of fruits to veggies as 60:40 the fruit taste dominates the flavor, yet at the same time the greens balance out the sweetness of the fruit, adding a nice zest to it. People who eat a standard American diet enjoy the taste of green smoothies. T hey are usually quite surprised that something so green could taste so nice.
5. A molecule of chlorophyll closely resembles a molecule of human blood. According to teachings of Dr. Ann Wigmore, consuming chlorophyll is like receiving a healthy blood transfusion. Many people do not consume enough greens, even those who stay on a raw food diet. By drinking two or three cups of green smoothies daily you will consume enough greens for the day to nourish your body, and all of the beneficial nutrients will be well assimilated.
6. Green smoothies are easy to make, and quick to clean up after. In contrast, juicing greens is time consuming, messy, and expensive. Many people abandon drinking green juices on a regular basis for those reasons. To prepare a pitcher of green smoothie takes less than 5 minutes, including cleaning.
7. Green smoothies have proven to be loved by children of all ages, including babies of six or more months old. Of course you have to be careful and slowly increase the amount of smoothies to avoid food allergies.
8. When you consume your greens in the form of green smoothies, you can greatly reduce the consumption of oils and salt in your diet.
9. Regular consumption of green smoothies forms a good habit of eating greens. After a few weeks of drinking green smoothies, most people start to crave and enjoy eating more greens. Eating enough greens is often a problem with many people, especially children.
While fresh is always best, green smoothies will keep in cool temperatures for up to three days, which can be handy at work and while traveling.
Start playing with green smoothies, and discover the many joys and benefits of this wonderful delicious and nutritious addition to your menu. You may find many more amazing facts about green smoothies in Victoria Boutenko’s book, Green for Life, available at www.rawfamily.com.



This information on GREEN SMOOTHIES was Pasted from FOR more information please visit www.greenforlife.com
 
Here's a recipe to TRY and Start your REVOLUTION:

Summer Splendor Smoothie
Sergei Boutenko
4 leaves chard, stems removed
3 stalks celery
1 head fresh parsley
6 apricots
3 peaches
½ vanilla bean
Yields 2 quarts

By adding green smoothies as part of your Clean Eating routine you will see the nutritious benefits of a healthy lifestyle.