Turn up the holiday tunes, and pour yourself a cup of Peppermint Hot Chocolate or Tasty Vanilla Eggnog!

I’ve been experimenting with my chocolate and vanilla protein powders to give these traditional holiday drinks a little boost and I can’t wait to hear what you think!

See, one of my tricks is to always focus on getting enough protein. Even if you’re eating more holiday treats than normal, the protein helps stabilize your blood sugar, makes you feel more full and satisfied (so you can enjoy some cookies, not ALL of them) and has the added benefit of supporting your muscle tissue even if you’re not exercising as much this time of year (1).

These fun recipes will fill you with holiday cheer, while doubling as an easy way to sneak in some extra protein. Remember, the amino acids from the protein we eat (or drink!) supports more than just your muscle tissue – it supports your brain function, hormone and enzyme function, and your immune system – something I really pay attention to around the holidays.

Share these with your friends and family!

I hope that you enjoy these recipes in good health with friends and family! 

I love using my own Betty Rocker protein powders because I know exactly what’s in them (and what’s not!) If you’re looking for clean, delicious protein powders that contain all the essential amino acids, are organic, and versatile enough for hot drinks, to bake with or to simply shake in a mixer bottle, you’ve found a winner!

Shop Betty Rocker organic protein powders HERE!

The post Festive Holiday Drink Recipes appeared first on The Betty Rocker.

There’s nothing better on a chilly day than a warm cup of goodness. This season, I’ve been experimenting with my chocolate and vanilla protein powders, because with just a few spices and a little creativity I found a way to turn them into some delicious hot drinks!

Plus, I love the chance to get a bonus serving of protein in my body while I’m drinking a hot Almond Mocha, or a savory Vanilla Chai! Enjoy the decadent flavors you love without the sugar and syrups you’d find in a coffee shop concoction.

Let me know if you make any of these recipes and how you liked it – I love hearing from you!

I do a lot of cooking with my own Betty Rocker protein powders because I know exactly what’s in them (and what’s not!).

If you’re looking for clean, delicious protein powders that contain all the essential amino acids, are organic, and versatile enough for hot drinks, to bake with or to simply shake in a mixer bottle, you’ve found a winner!

Shop Betty Rocker protein powders HERE!

The post 4 Cozy Hot Fall Drinks appeared first on The Betty Rocker.

I enjoy smoothies and smoothie bowls for the convenience of a simple and nutrient packed mini-meal. This Raspberry Chia Protein Bowl makes a nice breakfast, can serve as a quick (and pretty) refuel after a workout, or be made anytime you’re feeling like treating yourself!

I love being able to get an extra serving of greens, fiber, and especially the protein I know I need – all in one beautiful and delicious place. With raspberries, banana, chia and Berry Green Protein, this sweet (but low sugar) refreshing smoothie bowl recipe is the perfect way to boost your health!

Just take a look at what’s inside:

• Raspberries are one of nature’s powerhouse anti-inflammatory foods. These juicy berries are high in Vitamin C, potassium and fiber (1). Raspberry phytonutrients have been shown to play an important role in lowering oxidative stress, reducing inflammation, and thereby altering the progression of chronic diseases such as diabetes, cardiovascular disease and Alzheimer disease (2) (3).
• Chia seeds are proof that good things come in small packages! They are high in omega 3 fatty acids, which have been shown to reduce inflammation and protect against autoimmune diseases such as rheumatoid arthritis, Crohn’s disease, psoriasis, and even migraine headaches (4). A great source of protein and fiber as well as vitamin and minerals, chia seeds have been used for centuries as a staple food in Central America (5).
  
• Berry Green Protein (from my Whole Betty line) is something I love to include in my smoothies. It’s 100% organic, packed with protein (18g protein per serving), and combines 15 superfood greens and berries. It’s an excellent source of dietary protein (your body treats it just like food where it breaks it down to amino acids) and can boost your overall daily intake of essential amino acids – and broaden the spectrum of greens you’re accessing as well.

If you’re interested in learning more about the products I make and how to use them, check out this article!

If you’re not able to use my protein powders (which are organic and plant-based), check out this guide I created to help you in choosing a good protein powder for yourself.

This recipe is so delicious! Let me know if you make this and how you like it!

Let me know if you make this recipe and how you liked it – I love hearing from you!

Berry Green Protein is a delicious plant-based vanilla strawberry blend that has 18g of highly absorbable protein per serving. It also has an impressive array of organic ingredients including barley grass, wheat grass, spirulina, chlorella, spinach, kale, tomatoes, carrots, beets, parsley, apple, blueberry, cranberry and raspberry.

If you are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being, Berry Green Protein is a convenient, delicious and powerful nutrient-dense option for you!

The post Raspberry Chia Protein Bowl appeared first on The Betty Rocker.

One of the best ways to promote a healthy digestive system, skin that glows, decrease inflammation, and keep food moving through your digestive system (all of which are prime components of fat loss and blood sugar regulation) is to include fresh, fiber-rich leafy greens and vegetables in your daily food intake.

Dark leafy greens are an excellent source of both fiber and micronutrients, which give your body the vitamins and minerals it needs to support a healthy metabolism and energy production (1).

I added coconut water to this smoothie bowl because I love the flavor, and for its mineral content. It contains minerals like magnesium, potassium and calcium – all of which can support proper fluid balance within your cells, and regulate nerve and muscle function. (2).

This green smoothie bowl will boost your immune system, energize you, and provide you with an excellent source of fiber to support a healthy gut and regular digestive function. Plus it’s delicious!

Did you make this smoothie bowl? Leave me a comment and let me know – I love hearing from you!

Berry Green Protein is a delicious plant-based vanilla strawberry blend that has 18g of highly absorbable protein per serving. It also has an impressive array of organic ingredients including barley grass, wheat grass, spirulina, chlorella, spinach, kale, tomatoes, carrots, beets, parsley, apple, blueberry, cranberry and raspberry.

If you are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being, Berry Green Protein is a convenient, delicious and powerful nutrient-dense option for you!

The post Healthy Green Smoothie Bowl appeared first on The Betty Rocker.

Start your day with a sunny, tropical immune-boosting smoothie. With mango, strawberries, coconut water and greens, this sweet and refreshing smoothie recipe is the perfect way to boost your health!

Just take a look at what’s inside:

• Strawberries are full of essential nutrients to keep you healthy like vitamin C, fiber, folic acid, calcium, manganese, and potassium. They have also been shown to help reduce your chance of diseases such as cancer, diabetes and heart disease (1).
• Dark leafy greens – like the spinach I used in this smoothie – are an excellent source of both fiber and micronutrients, which of course give your body the vitamins and minerals it needs to promote both healthy body maintenance and muscle growth (2).
• Mangos are packed with beta-carotene, which has protective effects against skin cancer. Mangos also contain vitamins A and C, folate and potassium, important for supporting your health (3).

So much goodness! While mangos are a tropical fruit and naturally higher in sugar than strawberries, pairing them helps balance things out so you can enjoy the sweetness without going overboard on the sugar. This is a strategy I often use when making smoothies: if I’m using a tropical fruit (mangos, bananas, pineapple, etc) I generally don’t pair it with another tropical fruit. I pair it with a naturally lower sugar fruit like a berry, or enjoy it by itself.

So delicious! Let me know if you make this and how you like it!

Berry Green Protein is a delicious plant-based vanilla strawberry blend that has 18g of highly absorbable protein per serving. It also has an impressive array of organic ingredients including barley grass, wheat grass, spirulina, chlorella, spinach, kale, tomatoes, carrots, beets, parsley, apple, blueberry, cranberry and raspberry.

If you are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being, Berry Green Protein is a convenient, delicious and powerful nutrient-dense option for you!

The post Mango Strawberry Green Smoothie appeared first on The Betty Rocker.

Get some greens in your body today with this healthy, refreshing smoothie! Bright and citrusy, this blend is big on flavor and packed with nutrients.

What makes this smoothie so healthy? To start, it’s made with ginger and pears which are booth anti-inflammatory foods that fight free radicals and support your immune system (1).

Ginger can reduce cholesterol levels, helping to decrease the risk of cardiovascular disease and diabetes (2). It can also help improve brain function which is especially important as you age (3). Pears are a great source of soluble and insoluble fiber, which are essential for digestive health (4). Pears also contain antioxidants that can boost heart health by improving blood pressure and cholesterol (5,6)

Plus this smoothie is a great way to add in extra greens, and that means more powerful health-supporting nutrients into your diet. Packed with vitamins, minerals and fiber, this smoothie is the perfect addition to your morning routine for a tasty start to the day!

Did you make this smoothie? Leave me a comment and let me know – I love hearing from you!

I Vanilla Protein is a 100% ORGANIC, high protein (20g per serving), nutrient-dense whole food protein powder combining 4 plant-based protein sources into a delicious vanilla shake to support an active lifestyle!

If you are following a healthy lifestyle, you’ll love the energy and vitality you get each time you shake it, bake it, or blend it up with I Vanilla Protein so you can boost your total daily protein intake easily!

The post Ginger Pear Smoothie appeared first on The Betty Rocker.

What we eat can truly transform our bodies and our lives in powerful ways and smoothies are one of the simplest options to add more fruits, vegetables, protein and fiber to our diet.

This Revive Green Smoothie recipe is full of many essential vitamins, minerals and good ingredients to help us thrive. Just take a look at what’s inside:

Strawberries contain high amounts of antioxidants such as anthocyanins, that keep your heart healthy by improving HDL (good) cholesterol and blood pressure, reducing your risk of heart disease (1).

Strawberries are also high in Vitamin C and manganese which both play an important role in boosting your immune system, lowering oxidative stress and reducing inflammation in the body (2, 3).

Apples are high in dietary fiber which is important for improving your digestive health and feeding the friendly bacteria in your gut (4, 5). Fiber also helps you feel fuller longer leading to less cravings (6)!

This smoothie will boost your immune system, naturally energize you and provide you with an excellent source of fiber. Plus it’s delicious.

Grab your blender and drink up!

Did you make this smoothie? Leave me a comment and let me know – I love hearing from you!

Berry Green Protein is a delicious plant-based vanilla strawberry blend that has 18g of highly absorbable protein per serving. It also has an impressive array of organic ingredients including barley grass, wheat grass, spirulina, chlorella, spinach, kale, tomatoes, carrots, beets, parsley, apple, blueberry, cranberry and raspberry.

If you are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being, Berry Green Protein is a convenient, delicious and powerful nutrient-dense option for you!

The post Revive Green Smoothie appeared first on The Betty Rocker.

This healthy Key Lime Pie Smoothie recipe is creamy, tangy, and delicious! It is satisfying for breakfast or a snack. It’s decadent enough for a dessert. And it’s a lot faster than baking a pie but will still satisfy your sweet tooth!

So delicious! Let me know if you make this and how you like it!

I Vanilla Protein is a 100% ORGANIC, high protein (20g per serving), nutrient-dense whole food protein powder combining 4 plant-based protein sources into a delicious vanilla shake to support an active lifestyle!

If you are following a healthy lifestyle, you’ll love the energy and vitality you get each time you shake it, bake it, or blend it up with I Vanilla Protein!

The post Key Lime Pie Smoothie appeared first on The Betty Rocker.

I love starting my day with Full Body Collagen! It’s a great boost to your morning beauty routine by helping improve your skin’s elasticity (1) and strengthening your nails (2) and hair.

Getting your morning dose of collagen couldn’t be easier. Just add one scoop of Full Body Collagen to hot water, and stir! It will be flavorless and will dissolve easily allowing you to reap the protective benefits for your skin, joints and bones.

So simple and nourishing! Let me know how you like it and if you make any modifications- I love hearing from you!

The post Betty Rocker’s Morning Beauty Tonic appeared first on The Betty Rocker.

Making a healthy smoothie is easier than ever with this delicious recipe. It’s the perfect way to enjoy a quick meal that’s packed with protein and greens all in one.

Enjoy! If you try this recipe be sure to leave me a comment below and let me know what you think.

Berry Green Protein  is a delicious plant-based vanilla strawberry blend that has 18g of highly absorbable protein per serving. It also has an impressive array of organic ingredients including barley grass, wheat grass, spirulina, chlorella, spinach, kale, tomatoes, carrots, beets, parsley, apple, blueberry, cranberry and raspberry.

If you are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being, Berry Green Protein is a convenient, delicious and powerful nutrient-dense option for you!

The post Colorado Green Machine Smoothie appeared first on The Betty Rocker.

Can’t wait to hear what kind of blends you’re making!

Get More Healthy Recipes in my Eating Guides and Meal Plans!

The Body Fuel System is my signature eating system that has rocked bodies worldwide – try delicious, healthy recipes (gluten and dairy free, includes vegetarian options) and 6 week meal planning guide. Includes the ultimate getting started easy blueprint to give you a solid foundation in nutrition so you can make the best choices for yourself now, and in the future! Smoothies, breakfasts, entrees and snacks!

Ready for more recipes and sample meal planning guides? The 30 Day Challenge Meal Plan will give you EVEN MORE delicious, easy recipes (gluten and dairy free, plus vegetarian options), a 4 week sample eating guide, and a great overview of eating healthy for a lifelong love affair with food and your body! Smoothies, breakfasts, entrees, snacks and desserts!

Looking for an easy way to check things out and see if you like my recipes and style? I got you! This 7-Day Meal Plan guide will set you up for success with healthy, delicious recipes (gluten and dairy free, plus vegetarian options) that are easy to make, plus a 7 day sample meal plan to guide you in making great choices all week long. Includes smoothies, breakfasts, entrees and snacks!

The post Berry Green Protein: Blend it appeared first on The Betty Rocker.

Ingredients:

• 1 serving (34 grams) Berry Green Protein
• 8-10 oz water

Instructions:

1. Add water to a shaker cup (or a glass – leave room in the glass for mixing)
2. Add Berry Green Protein.
3. Shake or vigorously mix your powder with the water until well combined.
4. Pour, serve and enjoy! (You may enjoy pouring it over ice for a cold, refreshing glass of Berry Green goodness)

Note, due to the lack of artificial binders, Berry Green Protein will naturally separate if allowed to sit in your glass for longer than 5-10 minutes. Simply give it a quick twirl with your spoon to remix!

Berry Green Protein is an organic, high protein, nutrient-dense functional food powder. Its protein source is a natural pea protein isolate made from USDA certified organic, non-GMO, North American grown yellow peas. It is a true plant based protein which has high bioavailability, excellent digestibility, and offers a high level of functionality and nutritional benefits.

This product also includes proprietary blends of greens, vegetables and fruits. We work closely with our certified organic growers to ensure the optimal preservation of enzymes and beneficial phytonutrients in these ingredients.

They are harvested at their peak of potency and immediately concentrated and dried by utilizing proprietary cool-temperature processes that preserve their energetic and nutritional integrity.

Berry Green Protein is ideal for people who are following a healthy lifestyle, seeking support for sustained energy, mental clarity and overall well-being.

It is a safe alternative for people with allergies to milk and milk products who must avoid casein or whey proteins, and for those with lactose intolerance. It is free of grains, alfalfa, corn, gluten, fructose, fillers and artificial sweeteners, and is available in a great-tasting vanilla-strawberry flavor.

The post Berry Green Protein: Shake it appeared first on The Betty Rocker.

When I want something fast, easy and good for me, I can always count on a smoothie. It’s just the perfect way to get greens, fiber, carbs and protein into a glass (or in my case jar) of energizing, health-boosting  goodness.

Practically speaking, I generally come up with 2 recipes for the week that I want to alternate between so I get variety with my nutrients, don’t get bored and also don’t have to buy 10 different things (gets expensive!).

If you’ve used any of my meal plans, you already know that this is how I help you save money and keep things interesting. Every week introduces 2 new smoothie recipes that work really well together, but taste different so you’re never bored.

Today’s recipe (from the 30-Day Challenge Meal Plan) is one I would pair with my Berry Bliss Smoothie because they share a similar base with some variations to support your body with the variety of micronutrients present in the ingredients.

I added  chia seeds to this one, because they’re loaded with antioxidants to support our immune system, and a provide a rich source of  Omega-3 fatty acid, which is important for brain and heart function.

Chia is also high in fiber, making you feel full longer. Since the seeds are so absorbent, while they’re in your intestinal track they’ll absorb liquid and bind to any toxins in the gut wall, helping to filter and carry them out of your body.

There are some other rockstars making an appearance in this recipe too…

• Strawberries are full of essential nutrients like vitamin C, fiber, folic adic, calcium, manganese, and potassium.
• Dark leafy greens – like the kale I used in this smoothie – are an excellent source of both fiber and micronutrients, which of course give your body the vitamins and minerals it needs to promote both healthy body maintenance and muscle growth.
• Add your favorite protein powder to boost your intake of the protein your muscles love, crave, and need, and viola!

You’re going to love this smoothie – just as much as it loves your body!

When you’re planning your week of food, be sure to take into consideration what smoothie recipes pair the best together and shop accordingly. This really helps save money and ensures you have delicious options on hand.

Be sure to check out my complimentary recipe to this one, the Berry Bliss Smoothie!

Get a plan that works for your life and sets you up for success with the
30-Day Challenge Meal Plan!

Get set up for total eating success with this done-for-you Plan that delivers great energy, a healthy, fit physique, and supports your workouts and energy levels too!

CLICK HERE to Check it out!

The post Easy Strawberry Chia Smoothie appeared first on The Betty Rocker.

I’ve been drinking smoothies for the convenience of a simple and nutrient packed fit-body meal on the go for years. I love being able to get an extra serving of greens, fiber, protein and any other nutrients I know I need all in one tasty shake.

To make smoothie-making fun and varied without breaking the bank, I always choose 2 complimentary recipes for the week so I can alternate greens, fruit and other key ingredients for variety and simplicity.

This week, I paired this Berry Bliss recipe with my Easy Strawberry Chia Smoothie recipe, and picked up enough complimentary ingredients so I could alternate these two recipes for the week.

I actually do this in all of my meal plans – these 2 smoothie recipes happen to be from week 2 of the 30-day Challenge Meal Plan which has some of my favorite recipes for all of my daily meals, including smoothies.

For this easy recipe, you’ll start with a base of dark leafy greens, which are an excellent source of both fiber and micronutrients to give your body the vitamins and minerals it needs for healthy body maintenance and muscle growth.

• I chose banana to add a little tropical sweetness and for the potassium, magnesium, vitamin C, and vitamin B6. You can totally swap that out for something else if you prefer.
• I went with mixed berries to round out my recipe. You really can’t go wrong with any combination of these.

I chose berries rather than another tropical fruit like mango or pineapple because tropical fruits are the highest in sugar. While I want my smoothie to taste good, I want to balance the amount of fruit sugar in it as well. Berries are on the lower end of the sugar spectrum for fruit sugar, and also have lots of other wonderful benefits.

• Blueberries contain fiber, iron, phosphorous, potassium, calcium, magnesium, manganese, zinc, vitamin K, and vitamin C.  Blueberries are also repeatedly ranked as having one of the highest antioxidant capacities among ALL fruits, vegetables, spices, and seasonings!
• Blackberries are packed with antioxidants, high in vitamin C and vitamin K, and full of fiber and manganese, too
• Cherries, which contain anthocyanins, a powerful antioxidant that can aid in the reduction of heart disease and cancer, can reduce not only inflammation after exercise but also symptoms of arthritis and gout. Cherries are also a good fiber source and are rich in Vitamins A, C, E, potassium, folate, magnesium, and iron.
• Raspberries are one of nature’s powerhouse inflammatory foods. These juicy berries are high in Vitamin C, manganese and fiber. They also contain vitamin K, folate, omega 3’s, copper, Vitamin E, and potassium. Plus! Raspberry phytonutrients have been shown to play an important role in lowering oxidative stress, reducing inflammation, and thereby altering the development or reproduction of cancer cells.
• Strawberries are full of essential nutrients like vitamin C, fiber, folic adic, calcium, manganese, and potassium.

I can’t wait to hear what you use and how it turns out!

When you’re planning your week of food, be sure to take into consideration what smoothie recipes pair the best together and shop accordingly. This really helps save money and ensures you have delicious options on hand.

Be sure to check out my complimentary recipe to this one, the Easy Strawberry Chia Smoothie!

Get more healthy recipes like this one in my
30-Day Challenge Meal Plan!

Get set up for total eating success with this done-for-you Plan that delivers great energy, a healthy, fit physique, and supports your workouts and energy levels too!

Shop Now!

The post Berry Bliss Smoothie appeared first on The Betty Rocker.

Recently I got together for drinks, dinner, and a night out on the town with the girls.

These Strawberry Basil Shooters were the perfect start to our Happy Hour – delicious, nutritious, and even beautiful to look at – a true trifecta of tasty!

I bet you’ll love them as much as we did.

With this drink, you’ll reap the benefits of strawberries (high in fiber and vitamins), basil (great for digestion), and coconut water (keeps you extra hydrated for a night out)!

Try it out and let me know what you think! 

(We enjoyed ours as mocktails, but if you do want to add alcohol to it, I’d recommend using an organic vodka. :))

Strawberry Basil Shooters

Serving size: 1 shooter
Yield: It depends on how big you make your shooter; I had enough for 4
KEY: T= tablespoon; tsp=teaspoon

Ingredients:

• 1 1/2 cups of strawberries
• 1/4-1/2 cup fresh basil
• 1 Lemon
• 1/2 cup Coconut water
• Cayenne to taste
• 2 T Dried basil
• 1 T sea salt

Directions:

1. Chop strawberries, remove the stem
2. Add strawberries, fresh basil, juice of 1 lemon, coconut water, and cayenne to the Nutribullet; blend
3. While blending, mix the dried basil and sea salt together on a plate
4. Rim the glasses with the basil/salt mixture
5. Once blended, pour drink into shooter glasses; garnish with a slice of strawberry and fresh basil

Cheers!

Looking for some healthy, easy recipes and a plan to make your life easier week by week?

Check out my meal plans for done-for-you planning that includes grocery lists, daily eating guides, options for prep and healthy cookbooks!

The post Strawberry Basil Shooters appeared first on The Betty Rocker.

I recently made a smoothie so good that it became an instant favorite. Not only is this a mouthwatering combination of flavors, but there are so many health benefits packed in these ingredients!

Delicious AND nutritious!? That definitely gets the Betty Rocker stamp of approval!

It’s an easy recipe and can be enjoyed anytime –  the protein/carb combo make it a perfect pre or post-workout smoothie, or great for a mid-day snack attack.

This smoothie will give you renewed vitality and fresh energy while infusing your body with potassium, iron, fiber, and a whole host of vitamins and minerals. I mean, the spinach alone provides you with Vitamin K, Vitamin A, Vitamin C, folic acid, magnesium, manganese, beta carotene, and more!

Recipe:

• 1-2 cups (approx) baby spinach
  
• 1 banana
  
• 1 serving (30 grams) I Vanilla Protein
  
• 1 cup unsweetened almond milk (or any milk you like)
  
• 1/2 tsp peppermint extract
• 2 T cacao nibs

Add all the ingredients EXCEPT the nibs to blender, and BLEND!

I use a Blendtec, but there are lots of great options that will get the job done.

(If your blender is lower-powered, you can try blending your greens and liquids first, then adding the banana and protein powder after that for a smoother smoothie!)

Once you’re blended, add the cacao nibs, then PULSE, just enough to break up the nibs.

(You don’t want them totally broken down because they give the smoothie its “chips!” Lots of antioxidants and awesome energy from those babies!)

You’re done!

You can garnish with a fresh mint leaf if you’re feeling fancy!

Don’t like peppermint?

Not to worry! This would be delicious with almond extract – I would add just a bit more, maybe 1 tsp total, because almond is milder than peppermint. Upping it to 1 tsp will really help the flavor pop!

You know what, even if you DO like peppermint, almond would be a fun variation to try next!

Let me know how it goes when you make this! If you play around with the recipe, be sure to tell me about that, too! I love when we all can learn from one another.

You can find dozens of amazing smoothie recipes all over my blog!

Support your active lifestyle with delicious vanilla protein!

My superfood protein blend supports your body from the inside out. With 20 grams of organic plant protein (containing all the essential amino acids), you’ll be loving the energy and vitality you get each time you shake it, bake it, or blend it up with I Vanilla Protein!

The post Peppermint Chip Green Smoothie appeared first on The Betty Rocker.

The holiday season is a beautiful time of year to re-connect with loved ones, build relationships with those you’ve been meaning to reach out to, and just plain let loose a little!

But all that socializing can become a slippery slope when it comes to keeping things in moderation.

The morning after a big night out can stop you in your tracks and keep you feeling less than optimal for up to a week!

Here are 7 of my favorite go-to tricks to nursing a hangover and recovering faster…

1. Start the day with a Lemon Tonic

Hot water and lemon not only supports the effective functioning of your liver and kidneys but it also helps dispel gas to move it out of your system to reduce bloating.

I like to squeeze in fresh ginger juice and a little manuka honey into my lemon water. It’s the absolute best way to start any day, especially a hangover day.

Hangover Lemon Tonic
Serves 1

Ingredients

2 cups water
1 lemon, juiced
4-5 inch knob of fresh ginger
1-2 tsp manuka honey

Directions:

1. Bring the water to a boil in a kettle or saucepan and remove from heat to cool a few minutes. In a small bowl add the lemon juice.
2. Place a grater above the bowl and grate the ginger so it falls into your cupped hand (placing it over the bowl catches any ginger pieces that may fall from your hand as you grate).
3. When you have a large tablespoon of freshly grated ginger in your hand, remove the grater and clutch your hand into a tight ball to squeeze out all the liquid juice from the ginger into the lemon juice.
4. Pour the lemon-ginger juice into the warm water and stir in the honey. Enjoy immediately.

2. Skip the greasy breakfast

What’s the first thing we do after a night of indulgence? Brunch please!

Our bodies are in such an uncomfortable place that we immediately think of fatty and salty foods to bring comfort back.

But before you order that double-bacon breakfast sandwich, remember the reason you’re feeling uncomfortable is because your body is already overloaded and trying to push out unwanted substances. A greasy breakfast is just going to add more work for your body to do.

Also, fat is processed in the same metabolic pathway as alcohol, so overloading with fat stops the metabolization of alcohol in its tracks.

Give your body the right nutrition to help clear things out.

My favorite go-to breakfast is a chia pudding or toast with chia jam. Chia seeds are extremely hydrating, packed with fiber, and are super anti-inflammatory.

3. Lavender oil for headaches

Again, we’re trying to reduce the amount of chemicals in our bodies so opting for natural remedies is a great place to start.

I love rubbing therapeutic grade lavender oil behind my neck, massaged on my temples, and my wrists. I pair that with chugging a lot of water and waiting 15 minutes.

If after 15 minutes you still have a headache, grab the ibuprofen. Just try the natural remedies first. Your body will thank you.

4. Engage in gentle exercises

Lay off the intense leg day or 5-mile run. Your body needs some movement to keep things flowing, but it is not functioning at its highest level.

It needs rest paired with gentle activity.

Engage in some light yin yoga or use a foam roller to bring more oxygen into your muscles to recover faster.

5. Get your B-vitamins

Your body is going under a heck of a lot of stress and your b-vitamins are the first ones to take a hit.

B-vitamins are responsible for converting food into energy and give you the feeling of vibrancy and aliveness – something we’re all needing the morning after a night out.

You can find your b-vitamins easily in bee pollen which is my favorite way to get my hit. I add them in my granola, meals bars, and of course, on top of my smoothies and nice creams.

If making food is just not happening that day, opt for a b-12 shot from your favorite medical spa or simply take a b-complex supplement (because desperate times call for desperate measures).

6. Get your glow back with hydration – boosted with collagen

Most of us are aware that dehydration is the majority of why we feel so crummy the next day. It also sucks the life out of our skin, leaving us looking much like how we feel.

Before going to bed the night before, chug as much water as you can to keep your body as hydrated as possible while your cells run amok trying to break down the alcohol it’s swimming in.

Upon waking, drink more water, and add a scoop of instantly dissolvable, flavorless Full Body Collagen – to go to work supporting your skin, joints and bones.

To boost your glow even more, try this Coconut Honey Mask that I love from AnnMarie Skin Care- I could literally eat it lol.

7. Skip the caffeine and alcohol

I know it’s tempting to halt the hangover symptoms with a mimosa or shot of caffeine, but it actually does more harm than good.

Coffee is extremely dehydrating and taxing on your system, and alcohol just adds more fuel to the fire.

You may be alleviating your hangover symptoms for the moment, but you’re also pausing the detoxification your body is engaged in. In other words, you’re just prolonging the pain.

If you love your morning-after drinks, try this healthy version of a Bloody Mary to flood your system with nutrients that actually supports the detoxification process.

Virgin Mary
Serves 1

Ingredients

4 Campari tomatoes (or medium, vine-ripe, or plum)
1/2 large fennel head, plus the stalk for garnish
1/2 red bell pepper
1 inch knob of ginger
3 sprigs fresh oregano, plus more for garnish
2 T pickle brine
3-4 drops hot sauce
1 tsp Worcestershire sauce
2 pinches sea salt

Directions

1. Place tomatoes, fennel, bell pepper, ginger, and oregano into a juicer, alternating between the juicy and fibrous ingredients to get the most out of your juice.
2. If you do not have a juicer, blend the ingredients into a blender on high and pour through a strainer to get a smooth finish.
3. Add the pickle brine, hot sauce, Worcestershire, and sea salt to the juice, stir, and serve in a glass with your favorite garnishes.

Have you tried any of these? Have a healthy remedy to share? Comment below, and share this post!

Life is about balance. Bounce back from a rough night and nourish your body with balanced meals and delicious whole foods.

Try one of my amazing Meal Plans!

The post 7 Hangover Helpers appeared first on The Betty Rocker.

Two of the most common questions I get asked about eating and working out are:

“What should I do when I’m sore?”

and 

“What should I eat when I’m following a workout program?”

When you’re training hard, you’ll often find that you’re a little (or a lot!) sore after a workout. You might even feel like your muscles have swollen a bit. 

That’s all good – and a result of a very natural process that creates and sculpts lean muscle – and burns fat! 

When you train your muscles, you create small micro-tears in them. This is a healthy inflammatory response that calls on your body’s natural ability for growth and repair. 

During that repair process (which begins about 2 hours post workout, and resolves after 48 hours), new tissue is formed. It is therefore, especially important to supply your body with optimum nutrition.

You can decrease soreness by staying hydrated, using a foam roller, dynamic stretching, and of course, dialing in your food.

Which brings me to our second question, how you should eat when you’re training.

It’s super important to support that natural inflammatory process that’s happening with specific foods that aid cell and tissue repair, and provide your muscles with everything they need to carry you through your day.

And to ensure you’re fueling your body with adequate protein and carbohydrates – both of which have a direct impact on repair and support of your muscle tissue. If fat loss is a goal, sculpting muscle should be too – muscle is what creates a tight, sculpted body and is far more dense and compact than fat. Muscle burns more calories at rest too, so carrying muscle will make you a more efficient fat burner. Not to mention, muscle is an endocrine organ that secretes hormones and directly impacts your metabolism. Build muscle and maintain it as you go through time for a healthy, strong and capable body!

The 3 Smoothie Recipes in this series are a convenient, delicious way to get a lot of important nutrients into your body. Try them out, and let me know what you think – and if you’re traveling, out of groceries or need an alternative to smoothies, you can always drink I Vanilla Protein on it’s own!

Fit Body Smoothie 1: Sweet Potato Spice

How this smoothie helps you: Sweet potatoes are an excellent complex carbohydrate source that helps replenish your muscle glycogen stores and provide you with lasting energy and important fiber for healthy digestion.

Ginger is an especially beneficial anti-inflammatory food, and orange is packed with antioxidants that help cells repair.

Curry and nutmeg give this smoothie a warm Fall flavor, and I never miss an opportunity to get a serving of protein in a smoothie for muscle and tissue development and repair.

Sweet Potato Spice Smoothie

• 1 cup sweet potato puree (pumpkin would work too – this is usually easy to find around Fall time, just look for canned sweet potato or pumpkin)
• 1/4-1/2 carrot
• 1″ fresh ginger root
• 1/2 orange
• 1 apple
• 1 tsp curry powder
• 1/4 tsp nutmeg
• 1 serving (30 Grams) I Vanilla Protein
• 1 cup almond milk

Add everything to the blender and blend! Enjoy!

Fit Body Smoothie 2: Chia Raspberry ‘Dream’ Smoothie

How this smoothie helps you: Raspberries are one of nature’s powerhouse inflammatory foods that contain some interesting phytonutrients that can increase the metabolism in our fat cells.

Chia seeds are a super absorbent seed that contains healthy omega 3 and 6 fatty acids and will help you feel full longer.

The best time to have honey in your smoothie is right after a workout out, as your body is depleted and will use the sugar for energy, rather than storing it.

• 1-1 1/2 cups red raspberries (frozen or fresh)
• 1 serving (30 grams) I Vanilla Protein Powder
• 1 T chia seeds
• 1/4 cup fresh mint
• 1 tsp vanilla
• 1-2 tsp honey (optional)
• 1/2 cup water (add more as needed)

Blend and enjoy!

Fit Body Smoothie 3: Avocado Basil Smoothie

How this helps you: Basil contains some volatile oils that inhibit harmful bacteria in your system. Its flavonoids provide cellular protection.

Avocados contain unique fats that are key in supporting our immune system, and in increasing the amount of vitamins we are able to absorb from greens like kale.

Berry Green Protein contains 15 superfoods and is an organic plant-based protein made by my own company Whole Betty. It’s a powerful way to boost any smoothie with a wide spectrum of greens and fruit, and tastes delicious too (strawberry-vanilla flavor).

• 1 1/2 cups mixed leafy greens
• 1/2 cup fresh basil
• 1/4 avocado
• 1 apple
• 4-6 grapes
• 1 serving (34 grams) Berry Green Protein
• 1 1/2 cups water (adjust to suit your creaminess preference)

Blend and enjoy!

I hope you enjoy trying out these recipes – leave me a comment below with any questions, and please feel free to pass these on, share this post with a friend!

Boost any smoothie with one of my protein powders! Shop Here.

The post 3 Fall Fit Body Smoothies appeared first on The Betty Rocker.

If you’ve never studded an apple with cloves, you’re in for a fun little culinary experience!

The whole house will smell amazing while you’re cooking this brew down – and it’s super simple and easy to whip up in a short time.

Add (or leave out) the rum for a little extra kick, and serve hot with a cinnamon stick and apple slices for garnish.

Here’s what you’ll need:

large pot, wooden spoon, measuring cups and spoons
Serves: 6-8

1 apple (2 if you want some slices for garnish)
2 tsp whole cloves
1 orange, thinly sliced
2 quarts apple cider (I have also used unfiltered apple juice which worked great)
1/2 cup coconut sugar (totally optional, you can make it with no sugar and it’s still delicious, Emeril’s original recipe calls for brown sugar but I opt for the coconut palm sugar*)
1 tsp allspice
pinch nutmeg
1 cup dark rum (optional)
cinnamon sticks for garnish

1. Stud your apple with cloves.

If you’ve never done this, don’t worry – it’s super easy. Just wash and dry your apple and beginning at the bottom, press the sharp end of a clove through the skin, where it will stick. I stuck to a sort of pattern as I went around my apple as you can see – it was really pretty.

2. Place your apple in a large pot on the stovetop and cover with the cider.

Turn on your heat to medium low, and begin adding your orange slices, sugar* and spices. Stir a few times as the temperature rises, bringing it to a simmer for 10 minutes.

*coconut palm sugar – not necessarily “healthier” than regular sugar. I use it because the process they use to make it is more natural, and it includes some trace nutrients like zinc, iron, calcium, and potassium – though you’d get a lot more of these nutrients from other foods. Use sugar like you wear your dress clothes, not every day  

3. Remove from the heat, and add your rum now if you’re including it.

I’d go with a dark rum to add flavor and complexity, and avoid spiced rums as they’ll have their own spices and flavors, and also tend to be a bit sweeter – but of course, this is personal preference.

5. Ladle into glasses or mugs, and serve with a cinnamon stick and apple slices for a real treat.

Looking for more fun gluten-free, dairy-free Fall and Winter recipes? You’ll enjoy:

• Pumpkin Chocolate Chip Bread
• Pumpkin Pie Tartlets with Coconut Cream
• Sweet Potato Pie
• Pumpkin Spice Latte Bread
• Gingerbread Donuts

Looking for some healthy, easy recipes and a plan to make your life easier week by week?

Check out my meal plans for done-for-you planning that includes grocery lists, daily eating guides, options for prep and healthy cookbooks!

The post Hot Spiced Apple Cider appeared first on The Betty Rocker.

I couldn’t be more excited to tell you about this cookbook – the authors are 2 good friends of mine, Jadah Sellner and Jen Hansard.

We met through Instagram 3 years ago and became instant friends over our shared love of smoothies, and our passion to get great, easily accessible health information into the hands of everyone we could reach.

If you want to check them out online, their instagram has a huge following and they post awesome photos and recipes! Here’s a link to their BLOG too, with even more goodies!

We’ve gotten to hang out in person and meet up at business events – I’ll never forget the first time I met Jadah we were staying in a hotel in San Diego (pic on the right) and she brought her blender with her so we could make smoothies in our room!

The New Simple Green Smoothies Cookbook….

This amazing smoothie recipe book has been a long time in the making, and in it you will find incredible recipes for every kind of smoothie – including Energy Boosting , Natural Beauty, Kid-Friendly, Fitness Fuel, Healing and Immunity Boosting, Lean and Green, Smoothie Bowls, DIY Recipes and of course my personal favorite, the Dessert Smoothies….which is where today’s incredible Red Velvet Smoothie recipe is from.

I actually made this for breakfast this morning and it was so incredibly delicious and satisfying I was fueled for over an hour and did my workout too!

Having a convenient way to get superfood nutrients in our bodies in a quick, easy and family-friendly way is just AWESOME. Jen and Jadah include the BEST ingredients in the smoothies in their cookbook.

Here’s some of the health benefits of what you’ll be getting when you make THIS recipe:

Spinach: high in Vitamins K and A, Manganese and a good vegetarian source of Iron. Phytonutrients known for anti-inflammatory and anti-cancer properties. High in antioxidants (flavonoids and carotenoids). Vitamin K is great for bone health.

Coconut milk: full of medium-chain fatty acids, which are great for fat burning (adipose tissue). Balances your thyroid and normalizes cholesterol levels.

Strawberries: Full of antioxidants (especially Vitamin C) that help fight and prevent cancer. They also contain neurological disease-fighting and anti-aging compounds.

Dates: Easily digested and contain a lot of fiber, which helps remove LDL (bad) cholesterol from your colon. Also has a lot of Iron, Potassium, and B-Vitamins.

Beet: Naturally occurring nitrates in beets are converted to nitric oxide in the body, which helps lower blood pressure in a matter of hours. They are full of betaine, which helps fight inflammation in the body. They are also a powerful detoxifier.

Cacao: Raw cacao has more than 4 times the amount of antioxidants than dark chocolate and 20 times more than the amount in blueberries!

Red Velvet Smoothie

(makes 2 servings)

2 cups spinach
2 cups unsweetened coconut milk
2 cups strawberries
4 dates, pitted
1/4 cup peeled and chopped raw or cooked beet
1 T cacao powder
1/2 tsp vanilla extract (optional)
Homemade Coconut Whipped Cream (recipe below)

1. Blend the spinach and coconut milk until smooth.
2. Add the strawberries, dates, beet, cacao powder and vanilla and blend again. Pour into 2 glasses and top with coconut whipped cream.

Coconut Whipped Cream (bonus)

1/2 cup coconut cream
2 tsp maple syrup
1 tsp vanilla extract

1. Place a mixing bowl and whisk in the freezer for 5 minutes to chill.
2. Pour the coconut cream into the chilled bowl and whip until light and fluffy (peaks will form).
3. Add the maple syrup and vanilla and whip again.

What does it taste like?

Looking forward to trying this out and wondering about the flavor? I found this really nicely balanced. The beets add a rich flavor that really balance the sweetness out – this smoothie is not overly sweet, though it is definitely sweet, and it’s not beety. I loved the addition of the coconut cream and strawberries on top.

I made a half recipe for myself (1 serving) and it filled me up perfectly. I can’t wait to make it again…and try more of the delicious recipes in their book!

The smoothie cookbook became an Amazon bestseller this week – you can read reviews and get your own copy (hardcover) right here.

Be sure to comment below and let me know when you get it, and share your pictures too! 

References for Food Facts:

• Reganold, John P,  et al.”Fruit and Soil Quality of Organic and Conventional Strawberry Agroecosystems.” PLOS ONE. September 1, 2010; November 10, 2015 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012346
• Li, Kee Won, et al. “Cocoa Has More Phenolic Phytochemicals and a Higher Antioxidant Capacity than Teas and Red Wine.” Journal of Agricultural and Food Chemistry. October 30, 2003. November 10, 2015. http://pubs.acs.org/doi/abs/10.1021/jf0344385
• Alasalvar, Cesarettin, et al. “Compositional and Sensory Characteristics of Three Native Sun-Dried Date (Phoenix dactylifera L.) Varieties Grown in Oman.” Journal of Agricultural and Food Chemistry. August 17, 2005. November 15, 2015. http://pubs.acs.org/doi/abs/10.1021/jf050578y
• Siervo, M. et al. “Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis.” US National Library of Medicine. April 17, 2013. November 10, 2015. http://www.ncbi.nlm.nih.gov/pubmed/23596162

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Blackberries are pretty awesome if you can get them – they taste amazing, and they’re high in Vitamin C and fiber.

They also contain high levels of ellagic acid, a phenolic compound shown to have anti-carcinogen, anti-viral and anti-bacterial properties.

Try out this recipe, and feel free to adapt the ingredients to what you have on hand!

Blackberry Vanilla Breakfast Smoothie

Key: T=tablespoon tsp=teaspoon

1 1/2 cups unsweetened almond milk
1 serving (30 grams) I   Vanilla Protein
1-2 handfuls mixed baby greens
1 T peanut butter (or other nut butter of your choice)
1/2 cup fresh blackberries
1 T hemp seeds (or flax seeds, or chia seeds)

Blend and Enjoy!

Boost your smoothies with whole food sourced, organic protein from Whole Betty!

The post Blackberry Vanilla Breakfast Smoothie appeared first on The Betty Rocker.

This green smoothie came together without any effort, and it tastes as good as it looks – plus it’s incredibly restorative to your system.

Anytime you get the fiber from greens going through your system, you get the benefits of all their awesome phytonutrients and it’s excellent for your colon health.

Pineapple is full of Vitamin C, an important antioxidant that helps keep our immune system healthy and manganese, essential for bone health and tissue development.

Raspberries are also an excellent antioxidant source, and they’re packed with B-vitamins that aid the metabolism of proteins, carbohydrates and fats.

And if we haven’t talked about hemp seeds before, you should know I’m a big fan –  hemp seeds are a unique seed because they contain all 9 essential amino acids, making them a complete plant protein source. While nearly all animal foods contain all the essential amino acids, most plants have less of one essential, which is why it’s ideal to eat a variety of plant and animal foods (or combine plant foods to create complete proteins if eating Vegetarian).

Not only do they contain the essential aminos, they’re also a source of the essential fatty acids (Omegas 3 and 6), rich in Vitamin E (a powerful antioxidant), fiber and many important minerals. I’m such a fan. Here’s a link to order some online if you can’t find them in your local store.

Simple Green Smoothie

• 1-2 cups mixed baby spinach and other mixed baby greens (whatever is on hand)
• 1/2 – 3/4 cup pineapple (fresh or frozen)
• 1/2 cup raspberries (fresh or frozen – these are optional, I just love the color with the green – the pineapple should really sweeten your smoothie)
• 3 T hemp seeds (optional of course, but wonderfully packed with complete protein and healthy essential fat)
• 1 serving (30 grams) I Vanilla Protein
• 1 cup (or more) almond milk (or other non dairy milk)

1. Add to your blender and blend til creamy.

TIP: If you do not have a high speed blender like a Blendtec or Vitamix, you may not get the creamy smoothie shown in the picture, but that doesn’t mean you can’t make it pretty awesome – just blend your greens and liquid first really really well, then add in your other ingredients. This will help the smaller, less powerful blade do its job. You just don’t want clumpy, lumpy smoothies.

If you’re curious about what I use, I am a Blendtec gal. I’ve used the Vitamix before too, but really just love the way the unique Blendtec blade works and pulls everything down into the jar.

If you’re on a bit of a budget but still want to get a more high quality machine, you can get refurbished Blendtecs for about half the regular price – use this link to check them out.

Want more Green Smoothie Recipes?

Get one of my balanced Meal Plans, with healthy recipes for every time of day, green smoothies, healthy snacks, entrees, breakfasts – and a plan to put them all together!

The post Simple Green Smoothie appeared first on The Betty Rocker.

This is a GREAT recipe if you’re new to green smoothies, as it’s very well balanced and easy to make – easy to drink too! – with ingredients that anyone could find.

Of course adding a little rum to this to make an a healthy spin on a mojito wouldn’t be a bad idea haha – I’d for sure leave the honey out if you do that and maybe add a little ice – but this works best for me as a green smoothie reminiscent of a mojito.

Enjoy!

Mint Mojito Green Smoothie

Yield: 1 large or 2 small smoothies
You will need: blender, measuring cups and spoons

1 large handful fresh mint (more as desired)
1 handful baby spinach
3/4 cup coconut water (approximate) – also feel free to use plain water instead if you prefer
2 limes, juice of
3 T hemp seeds (optional)
1 banana (frozen or fresh)
ice cubes – (optional), if you use the frozen banana you may like the texture
1-2 tsp honey – (optional), taste it first then add

1. Blend spinach, mint and coconut water together until well combined.
2. Add lime juice, hemp seeds and banana and blend.
3. Add ice cubes if you’d like – add additional liquid if you want the texture more liquidy.
4. Taste. Add honey if you want it a little sweeter.

Garnish with mint and lime.

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Recipes like….

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Do you use chia seeds in your smoothies?

They’re definitely a staple in mine, and here’s why: they’re naturally supportive to your gut health, and contain a healthy dose of Omega’s and fiber.

If you soak them in some liquid, they’ll form a gel that’s easy to digest and will help move things through your digestive system.

These powerful little seeds can really help you feel full for much longer than their tiny size suggests. Try out today’s recipe for a delicious blend!

Strawberry Chia Breakfast Smoothie

• 8 strawberries
• 1 T chia seeds, soaked in:
• 1.5 cups unsweetened almond milk
• 1 tsp vanilla
• 1 serving (30 grams) I Vanilla Protein
• 1/4 lemon, squeezed (juice)

1. I like to soak the chia seeds for about 5 minutes, or as long as it takes me to get out all the other ingredients and get the berries washed and ready.
2. Blend everything in your blender. Add a little more liquid as needed to get a consistency you like!

You can get even more delicious recipes using  I Vanilla Protein in the free recipe guide that comes with your first purchase!

Shop I Vanilla Protein here!

The post Strawberry Chia Breakfast Smoothie appeared first on The Betty Rocker.

Always make your smoothies with love. Y

Have you ever wondered what a “serving” of a green smoothie was?

I often get asked if my recipes, which make more than a cup of smoothie are for one or two people.

I drink the entire amount that the recipe makes. Here’s an easy way to think about it: if you put all the fruits and vegetables you added in your blender on a plate, you would have a decent sized salad.

Top it with a protein source, maybe some nuts or seeds, and then the nutrients from your liquid, you have a light meal. Definitely one serving. Cut that in half and you’d have an appetizer sized portion.

So just picture the raw ingredients on a plate, and if you could eat that in one serving your smoothie is also one serving.  It might take a couple pours to finish it up when you’re drinking it but that’s okay!

Today, I made you a green smoothie with extra love!

• 1-2 handfuls of mixed greens
• 1/4 cup fresh parsley
• 5 strawberries
• 1/2 Meyer lemon
• 1/4 cucumber
• 1 serving (30 grams) I Vanilla Protein
• 1 cup (+/-) unsweetened plain almond milk

Add more fruit if you need to, try adding some spices like fresh or ground ginger, a 1/4 tsp of nutmeg or cacao.

If you have a low powered blender, start out with your greens and liquid, then add in the other ingredients.

I use a Blendtec blender, it’s my absolute favorite, but you can do a lot with a little!

Did you have a green smoothie today? Tell me what was in yours!

Like this recipe? Check out my done-for you meal plans that include delicious Green Smoothie recipes – plus how to effectively include them in your day for your healthy lifestyle of awesome!

The post Love Your Body Green Smoothie appeared first on The Betty Rocker.

Drinking green smoothies is an excellent way to get a dose of healthy fiber.

This particular recipe will give you a combination of soluble and insoluble fiber – both an important part of a healthy digestive system.

Fiber will help you:

1. Maintain healthy and regular bowel movements – including fiber in your diet will decrease constipation and improve your bowel health and function.
2. Lower cholesterol levels – and check out my post about eating whole eggs. If you are worried about your cholesterol, that’s a good post to read!Soluble fiber – found in apples, citrus, oats, peas, beans, barley, psyllium, and carrots  – can help lower our total blood cholesterol levels by lowering low-density lipoprotein (the LDL, or bad cholesterol) levels.
3.  Improve your heart health: fiber consumption has been shown to reduce blood pressure and inflammation. I want a healthy heart!
4. Control blood sugar levels by slowing down how quickly your body absorbs the sugar. A healthy diet that includes fiber can help reduce the risk of developing Type 2 Diabetes. This is so important to know – because controlling your blood sugar is a great way to prevent unnecessary weight gain. Knowing that including fiber in your diet daily can help maintain blood sugar levels and prevent sneaky weight gain is an awesome motivator for getting that daily green smoothie in!
5. Maintain and achieve a healthy weight: this is kind of  awesome. And when I say “healthy weight” that’s totally subjective to your goals. It will help you dump excess fat from your body.

Here’s how that works: your green smoothies are just bursting with healthy nutrients and fiber, and will make you feel full longer. The energy from them will last longer and be more steady than drinking espresso.

A lot of people ask me “is your recipe for one serving or two?” It’s for ONE.

If you dumped all the smoothie ingredients on a  plate, you’d have a decent sized salad, right? Add a scoop of protein powder and you’ve got a complete (albeit small) meal that represents important macronutrients (protein, carbohydrates, fat) you need to support your activity levels. Eat half of it, and you’ve got half the energy.

Another note about high-fiber smoothies – they’re going to help you reduce your overall total nutrient intake (if you’re trying to lose body fat) without having to worry about the calorie count because they have fewer calories for the same volume of food – since their composition is made up largely of fiber.

Blending your greens and whole fruit helps pulverize the stalks, leaves, and skin of the plants so you can get all the benefits of fiber in your system,  but still enjoy the texture and taste of your smoothie – win, win, win!

So for today’s smoothie, if you love pears and apples and Fall and Winter flavors, you are going to love this green smoothie.

Pear Crisp Green Smoothie

Yield: 1 serving
You will need: blender, knife, cutting board, measuring cups and spoons

• 2 cups mixed dark, leafy greens
• 1 pear
• 1 apple
• 1/4 cup fresh parsley
• 1/4 cup fresh mint
• 1 serving (30 grams) I Vanilla Protein
• 1/2 lemon, juice of
• 1 – 1/2 cups almond milk – plain, unsweetened
• Garnish: hemp seeds and raspberries

Need some help with healthy eating? When planning for the week, I think about:

• 2-3 breakfast options I like 
• A few entrees that could double as dinner or lunch 
• A couple smoothie ideas that have complimentary ingredients to give you variety with your greens
• A snack option like homemade protein muffins or an easy to make trail mix for days you’re just hungrier and want a little more to eat.
• Round out your plan with a couple of staple sides that you would like to have on hand daily like a big mixed greens salad and some rice, quinoa or easy to grab sweet potato chunks…

……and then make your grocery list around that.  

Or, you can let me make the whole plan for you, with so many delicious, easy and healthy recipes!

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

The post Pear Crisp Green Smoothie appeared first on The Betty Rocker.

If you’ve gotten my 30-Day Challenge Meal Plan that has tons of delicious green smoothie recipes, be sure to tag me in your smoothie pics! I love seeing your healthy blends!

This recipe is super simple, and loaded with the kind of immune-boosting, energizing nutrients you want to start your day with.

When I make a smoothie for breakfast, I like to pack it full of foods rich in fiber to help support and maximize the productivity of my digestive system, foods rich in anti-oxidants like vitamin C to wake me up and energize my body, and a good balance of fruit and greens so it tastes delicious

• 1-2 cups Greens 2 kinds (I always get assorted greens. Try baby greens if they’re available – they’re mild and less bitter than mature greens if that is helpful. Greens I like include spinach, kale, chard, romaine, bok choy, watercress or another dark, leafy green!)
• 1 stalk Celery
• 3-4 sprigs fresh Parsley – loaded with vitamin C!
• 8 Grapes (I used 8, but if you want to make it a little sweeter, add more)
• 1 Apple
• 3 T hemp seeds
• 1-1.5 cups unsweetened almond milk – light and delicious and no added sugar makes this the perfect base for your breakfast blend.

1. Blend.
2. Sprinkle with cinnamon and garnish with a strawberry because you deserve to eat food that’s pretty!

Smoothies are one part of my complete daily healthy eating plan!

Click Here to see a sample of my day of eating!

The post Vitamin C Smoothie appeared first on The Betty Rocker.

The  greens will also stimulate your anti-hunger hormones, and can really turn off more cravings that come from the sugar roller coaster that’s induced by too much rich dessert or even alcohol.

Combining some fresh herbs (like mint, basil, or in my case lemongrass) with a little citrus, fruit and greens can move anything through you that’s fighting it out in your gut, and restore you with an abundance of phytonutrients that will have you back in shape in no time.

Have you ever tried lemongrass? It’s a really nice plant, like an herb with a ton of anti inflammatory and anti carcinogenic properties. If you’re not familiar with it, it’s a stalky plant that smells like lemon and grows in many tropical climates. It’s often featured in Thai dishes. When you get it, you’ll just want to cut off the bulb and remove the thick outer leaves so you can use the inner yellow stalk. It’s a fibrous part of the plant, so be sure your blender is up to the task – otherwise opt for dried lemongrass.

A good rule of thumb is to get about the same volume of greens to fruit. For this blend, which could either be a juice or a smoothie, I used:

• 1 apple
• 4-5 strawberries
• 1/2 lemon
• 1/3 cucumber
• 1 inch fresh lemongrass (add more to taste. If using powdered, start with about a 1/4 tsp, and increase if you like the flavor)
• 1 handful spinach
• 1 handful kale (I’ve got tender baby kale on hand at the moment. Remove any tough stalks or stems from your mature kale)

Did you have a green smoothie or a juice today? What was in it? I’d love to hear.

Need some help with healthy eating? When planning for the week, I think about:

• 2-3 breakfast options I like 
• A few entrees that could double as dinner or lunch 
• A couple smoothie ideas that have complimentary ingredients to give you variety with your greens
• A snack option like homemade protein muffins or an easy to make trail mix for days you’re just hungrier and want a little more to eat.
• Round out your plan with a couple of staple sides that you would like to have on hand daily like a big mixed greens salad and some rice, quinoa or easy to grab sweet potato chunks…

……and then make your grocery list around that.  

Or, you can let me make the whole plan for you, with so many delicious, easy and healthy recipes!

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

The post Recovery Green Blend appeared first on The Betty Rocker.

Just being around all of that fresh, seasonal fruit inspires me to try new things, and late August in Colorado is bursting with color and flavor!

It’s great being back in Denver this week – it was SO hot and humid in Austin when I left, and it’s been rainy and cool since I’ve been here. I do love the changing seasons.

Here’s my latest recipe, inspired by beautiful Colorado and these delicious, fresh peaches!

This smoothie

Colorado Green Machine Green Smoothie

Yield: 1 serving
You will need: blender, knife, cutting board, measuring cups and spoons

1 peach – reserve a slice for garnish if you like
1/2 cup blueberries
1-2 handfuls of mixed baby greens (my mix had baby kale, baby spinach, chard, mizuna and mustard greens)
Fresh mint – I used the leaves from 5 stalks – I love mint
1 serving (30 grams) I Vanilla Protein
1 cup (approximately) plain, unsweetened almond milk
Nutmeg – garnish, and/or add 1/2 tsp

Optionally, garnish with a little cucumber, mint and fresh peach wedge

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I know it might sound like a funny combo but it was delicious, and also really good for the bod!

Basil contains some really beneficial volatile oils that have anti inflammatory benefits – a quality that is great to have after you’ve conquered a tough workout session. It’s also great for your gut health.

Tropical fruit like mango, pineapple and banana are higher in fruit sugar than berries and apples. I typically either blend the two, or go with just one to keep my smoothies balanced while still enjoying the sweetness.

I boosted the immune supportive benefits with some fresh squeezed lemon, and garnished with a little basil and mango wedge.

Try it out!

Mango-Basil Smoothie

Yield: 1 serving
You will need: blender, knife, cutting board, measuring cups 

1/2 mango
6-7 fresh basil leaves
1/4 fresh lemon, juice of
1 serving (30 grams) I Vanilla Protein
1 cup unsweetened almond milk
ice optional

Blend!

Need some help with healthy eating? When planning for the week, I think about:

• 2-3 breakfast options I like 
• A few entrees that could double as dinner or lunch 
• A couple smoothie ideas that have complimentary ingredients to give you variety with your greens
• A snack option like homemade protein muffins or an easy to make trail mix for days you’re just hungrier and want a little more to eat.
• Round out your plan with a couple of staple sides that you would like to have on hand daily like a big mixed greens salad and some rice, quinoa or easy to grab sweet potato chunks…

……and then make your grocery list around that.  

Or, you can let me make the whole plan for you, with so many delicious, easy and healthy recipes!

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

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The post Mango-Basil Smoothie appeared first on The Betty Rocker.