Nutrient-Dense Smoothies

Meal prep can be a useful aide in the weight loss goal or nutritional goals one may set for life. This can be done many ways, but with summer right around the corner we have our mind set on one thing: smoothies! No matter your reason, packing a smoothie with your favorite fruits and vegetables is a great way to get those nutrients your body needs but may not be getting from your day-to-day diet.

The average amount of fruits and vegetables an adult needs is between 5-9 servings, which can be difficult to achieve for some people. Whether you’re on the go, busy with your growing family, or just tired from your routine, it can be hard to eat enough of the good foods your body craves for energy. Instead we reach for quick snacks like chips, pretzels, snack bars, cookies, or drinks that give us energy. The problem here is that these are considered “empty” calories. They also make you feel full but have little nutritional value. Yes, they are fast and easy, but are there any health risks?

Instead of processed foods, having a fresh produce intake can up your energy naturally, make you feel less sluggish, and encourage healthy cell regeneration throughout your body. Why reach for the chips when your “ready-to-go” smoothie can be just as easily accessible?

Sometimes, meal prep seems like it takes quite a bit of time and effort, but if you set aside just a few hours for one day, you’ll have your whole week prepped and you don’t have to think about it after that!

These smoothies took us 2 hours to wash, cut, peel, blend, and pour into their containers. This recipe made 8, 8-ounce containers. If you were to drink 2 a day, you have your full week’s worth of servings.

Lastly, this method is tried and true for hiding veggies that you may not like. If you have family members who are picky eaters, or you just can’t stand certain tastes or textures, smoothies are a sure way to get your greens in your diet.


Green Smoothie


2 cups frozen baby spinach

2 cups frozen kale

2 cucumbers, peeled and chopped

2 cups frozen broccoli crowns

2 Granny Smith apples, peeled and chopped

4 kiwis, peeled and sliced

16oz Kale Blazer, Naked Brand juice**

16oz Green Goodness, Bolthouse Farms brand juice**

**No endorsements were given for any brand names used. These were personal preference for taste. Feel free to use any organic fruit juice of your choice.**

Ginger: A Myriad Of Uses And Benefits

gingerThough the pharmaceutical industry would like you to think otherwise, there are tremendous health benefits and remedies from things that already exist in nature. Some of us have become so used to reaching for a pill to aid us with issues or ailments that could be helped with completely natural substances. Also, without the unnecessary side effects. Ginger is one of the greatest multifaceted roots that exists. What’s so great about ginger is that on top of being packed with bioactive compounds and nutrients, it can be used as a natural remedy for certain health issues.

One of the reasons that ginger is so great is that it can be used in a myriad of different ways; it just depends on what is the most convenient for the purpose. It can be used as a juice, an oil, dried, powdered, or fresh. One of the most notable benefits of ginger root is that it is a powerful antioxidant and anti-inflammatory. These attributes likely lend to the reason that ginger is one of the best natural aids for those who experience significant muscle pain and soreness.  Those who find themselves engaging in a high level of physical activity on a consistent basis may want to take ginger as a way to curb the likelihood of sore muscles.

Carminative Properties

Easily the most notable use of ginger is for those suffering from nausea, morning sickness or sea sickness. The root is shown to be highly effective when combating this common uneasiness. It can also be used as a digestive aid. Ancient cultures used ginger for these reasons and its effectiveness has been handed down from generation to generation and adopted as a wonderful alternative to other stomach ache or nausea medication. The carminative properties that are present in the ginger prevent flatulence and help soothe the gastrointestinal muscles. The dizziness and queasiness that often accompanies nausea is curbed by how the root therapeutically impacts the nervous system and brain.

Anti-Inflammatory Properties

Its anti-inflammatory properties are also fantastic in treating menstrual pain and migraines. In a specific study conducted by the Phytotherapy Research, it showed ginger powder is equally as effective at treating migraines as the popular drug sumatriptan, which is commonly used for the affliction. Ginger helps to relieve migraines by blocking prostaglandins, which controls the inflammation of the blood vessels and muscle contractions. It is recommended to drink a cup of hot ginger tea when a migraine starts to immediately lessen it. Similar to the way that it helps what causes a migraine, it can alleviate the incessant muscle contractions and spasms that often accompany menstruation. A study showed that over 80 percent of women who were given ginger capsules reported their pain symptoms improving.

Ginger is also known to be great for those who struggle with diabetes or their blood sugar. University of Sydney in Australia found that ginger helps in positively impacting the glycemic index. The study showed that ginger extract aids in the management of high blood sugar levels. The root also has a naturally low glycemic index, which is one of the reasons why it promotes balanced blood sugar levels.

Ginger also works at increasing insulin sensitivity improving lipid profiles.

You can purchase ginger online from several companies at

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