Month: April 2021

Steph’s Super Immunity Smoothie

by stephsimply, posted in Herald-Dispatch Articles, Recipes

“Ms. Hill, is that a green smoothie?”

Due to COVID restrictions, the school for which I work offers early drop off for students in order to stagger their arrival times; therefore, students begin entering my classroom at 7:30 am.  Until 8:05, students in my middle school homeroom class gradually fill the room while I am typically setting up Google Classroom and other platforms that we use throughout the school day.  Meanwhile, the students use this time to finish homework, study, read, or quietly chat with friends.  

While going about my morning tasks as students arrive, I typically drink a homemade smoothie.  I had not realized any of the students had noticed my habit until a few weeks ago when one of the earliest arrivals asked the question above.  When I confirmed her question, she followed it up with another.

“Why do you drink that?  Is it like a protein drink?”

I briefly explained the whole food ingredients, including leafy greens and fruit, and how otherwise I don’t make time for breakfast; she nodded in understanding.  Then the same student explained that one of her friends also drinks green smoothies, but that she, the student talking to me, never gets up early enough to make one.  At this point, another classmate came in, and the inquisitive girl’s attention was drawn away.

I used to feel the same way driven by authors who touted that smoothies must be blended and consumed within an hour of being made or vital nutrients would be lost.  Then again, I used to feel guilty for even consuming smoothies due to other authorities who insisted that all food must be chewed.  Eventually, I tossed both views aside and found my own nutritional middle ground that works best for me. 

Smoothies, made with whole food ingredients that I control, are my nutritional bombshells.  They may not work for others, but they work for me.  These breakfast cocktails are loaded with a serving of dark leafy greens (or riced cauliflower), a serving of fruit, and whatever nuts, seeds, and/or protein I choose to add–depending upon what nutritional need I want to address.  I think of them as a blended breakfast salad.

Last month I began to wonder if I couldn’t freeze smoothies in order to make them in advance, and still keep them fresh.  With a quick bit of research, I found several valid websites that shared the ins and outs of this technique!  Therefore, this past month I began freezing my smoothies.  On Sunday afternoons, I gathered all of my ingredients and blended enough smoothies for the upcoming week.  I put one in the refrigerator for Monday morning and the rest were stowed away in the freezer. Then, each morning, as I packed for work, I grabbed in one thawed smoothie from the fridge, and took another one down from the freezer to thaw for the next work day. As one who loves to food prep for the week ahead, this was a dream come true!

According to several manufacturing websites, when freezing smoothies, wide mouthed glass jars, like canning jars, work well.  Be sure to leave a gap at the top of the jar to allow for expansion.  Smoothies can safely remain frozen for up to three months and still retain their nutritional value.  When ready to use, simply take one out of the freezer the day/evening before, and allow it to thaw overnight.  

“All berries and their juices—including blueberries, blackberries, raspberries, acai berries, goji berries, elderberries, and strawberries—are superfoods.”–Joel Fuhrman

Reading through my list of ingredients, keep in mind that I am a petite, older woman whose calories and nutritional needs are on the lower end.  Additionally, I do not have one of the top of the line blenders, like a Vitamix or Blendtec.  Therefore, if you are larger and/or younger, and have a top-notch blender, feel free to double any of the ingredients according to your nutritional needs or taste preferences. (Personally, if my blender could handle it, I’d add a full cup of both fruits instead of ½ cup of each!)

“Indian gooseberry (amla powder) may promote heart health, provide anti-aging effects, improve immune function, and reduce heartburn severity and cancer risk.”–SaVanna Shoemaker, MS, RDN, LD

I call this recipe my super immunity smoothie because every ingredient serves multiple nutritional purposes. Dark leafy greens, amla powder, and spices are important for heart/vascular health and anti-inflammatory properties.  Aloe gel is excellent for digestive/gut health, skin, and maintains blood sugar levels. Walnuts and flaxseeds are healthy sources of omega-3 fatty acids which are good for heart health and cholesterol regulation. Berries and other fruits are full of fiber, antioxidants, and vitamins.  Additionally, many of the ingredients are loaded with Vitamin C,  improve brain function, lower one’s risk for cancer, and boost the immune system.  Plus, the recipe is versatile when it comes to swapping out choices of fresh or frozen fruits and greens, nuts/seeds, and spices.  Change up the amounts, swap out the ingredients, and even add your protein powder if desired!

These bright green smoothies were made with riced cauliflower, spinach, strawberries, pineapple and so forth which given them their bright green color as I stow them away in the freezer!

“Dark leafy greens have been shown to help the endothelial lining of your blood vessels, cutting inflammation, and helping blood cells to glide through your arteries.”–Dr. Caldwell Esselstyn

I’ve said it before, and I’ll keep on saying it, if you don’t have time for a sit-down breakfast, then make your own whole-food smoothie.  You can control the contents, you can make them ahead of the time needed, there are no unpronounceable additives/chemicals, and no added ingredients that you don’t want or aren’t good for your body.  Best of all, you can make them in batches, freeze them, and have portable punch of nutrition at the ready.  Homemade green smoothies check all the boxes for nutritional well-being.  Even on the most hectic, crazy days, you can start your day with a smoothie and know that if everything else goes wrong, at least one step towards your well-being was accomplished!

From my home to yours, I wish you healthy, vibrant, and nutrition filled mornings!

Notice these smoothies, stowed away in the freezer, are darker due to the fact that they were made with kale, spinach, mixed berries, cherries, and so forth. They still taste fabulous when they are thawed!

Steph’s Super Immunity Smoothie

Ingredients:

1 ¼  cups of favorite liquid ( I typically use water, but if you can afford the calories, pomegranate, blueberry, or cherry juice makes this recipe super sweet and full of antioxidants.)

2 cups of favorite leafy greens (I typically combine kale and spinach, but any dark leafy green works!)

¼ cup aloe gel (preferably from inner fillet)

1-2 tablespoons chopped walnuts

1-2 tablespoons flax seeds (Can use chia, hemp or combination thereof.)

1-2 tablespoon alma, if you have it (powdered Indian gooseberries)

1 teaspoon pure vanilla extract or vanilla bean powder

1 teaspoon cinnamon

1 teaspoon matcha, contents of a cut-open green tea bag, or other favorite greens powder

1 ½ inch fresh or ½ teaspoon powdered turmeric, ginger, or both

¼ teaspoon black pepper (Activates turmeric, but feel free to leave out if you don’t like its taste.)

1 medjool date (Optional addition for sweetness, fiber, and other nutritional benefits.)

½-1 cup strawberries or other favorite berry/berry combination mix

½-1 cup pineapple or fruit of choice!

½-1 banana (I keep these cut up and frozen. You could also replace it with ½ an avocado.) 

Squeeze of fresh lemon juice (I keep sliced lemons on hand and toss in a couple of slices since the pith is full of fiber and vitamin C.)

Dash of salt. (I use ground pink himalyan.)

Add liquid, aloe gel, and greens first; then, blend well. (Blending greens and liquid first works well for less pricey blenders, but may not be necessary if you own a top of the line model.)

Add the rest of the ingredients in the blender in the order listed, and blend until smooth.

Divide between glasses.

Can be drunk immediately or stored in the refrigerator for up to two days, or freeze for up to 3 months in a jar with a wide mouth–be sure to leave some empty space at top to allow for expansion.   

Makes 1 extra large serving or nearly fills 2, 16-ounce bell jar size servings.

When Cardinals Appear . . .

by stephsimply, posted in Herald-Dispatch Articles, Simple Observations and Musings

“When cardinals appear, angels are near.”–Unknown

Tink, plink, tink. It’s 6:00 am, and the first light of the dawn is beginning to show.  While the actual sunrise won’t occur for another 40-50 minutes, I hear the newest members of our neighborhood at it again. If this were a school day, I would have been awake.  However, on this occasion, it is the weekend, and I typically give myself permission to sleep in until 6:00 or 6:30.  Ugh! 

Boink. Doink. Boink.  The sound varies depending upon which room I am in.  Persistent.  Insistent. Relentless. All members of my household, human and feline, have moved from fascination to annoyance to down-right sympathy for our neighbor’s continuous need to pound, rattling both the living room picture window and the master bedroom window.  Don’t they ever get tired?

Our newest neighbors moved in around the beginning of April.  John, my husband, Maddie, our daughter, and me, did not really think much about them.  Each couple, one across from the front of our house; and the other, across from the bedroom end of our house; seemed peaceful and pleasant enough.  In fact, both pairs could often be heard singing to one another, especially during the first light of morning and the last light of evening.  The practice seemed like such a romantic thing to do.  Clearly, they were deeply in-love, or at the very least, highly infatuated with one another.

Furthermore, we couldn’t help but notice both males have a predilection for parading around dressed in bright red with flamboyantly styled hair.  While their female partners dress more subduedly in colors of brown and buff, they do appear to try to complement their male counterparts by donning caps with red feathers and hints of red skirt their lower half.  On an odd note, both couples seemed to only own black facial masks. 

Not long after both couples moved in, we also noticed they each had the habit of dining outside.  While that wasn’t particularly unusual, given the mildness of our early April weather, it was the habit of the males feeding the females that was most striking.  In fact, it appeared as if they kissed first, allowing the female to take the food from the male’s mouth.  What love birds both pairs appeared to be!

When their habit of banging around first began, the two pairs could be observed pounding away with great intent.  This, hysterically, drew great attention from both of our lacidzical cats.  Our feline companions could, with great regularity, be found wherever our neighbors could be seen industrially belting away–so curious were our cats’ desire to see our neighbors’ carrying-ons. 

By the second week of April, however, it was only the male partners that appeared to knock around–not that we were truly keeping tabs on them.  Meanwhile, their female partners were only occasionally detected outside of their new home.  It was whispered that the females were holed up inside privately nesting.  Although, it was reported that one couple, during this same week, was observed publicly engaged, in their odd practice of kissing-before-swapping-food-mouth-to-mouth.  

As I write this during the third full week of April, both couples seemed to have somewhat settled.  While the males can sometimes be heard plinking away, they are blessedly less active than when they first moved in.  However, the tune of the pair’s vocalizations still fills the air at the day’s beginning and end.   The rarely seen females can be heard from inside of their home singing a wide repertoire of choruses, while the male confidantes still proudly sing the same ol’ melody, over and over, right outside their home.

John, Maddie, and I recently stood at the front picture window looking out at one set of our newest neighbor’s home. Rumors were continuing to circulate regarding the state of the hidden females.  Most fodder contended that due to all of the hanky-panky-dining-habits, both couples must be in the family-way.  After all, what is to be expected from all of those acts of public display of affection and strange exchange of food?  Bunch of granola-eating hippies if you ask one commentator!

Of course, John and Maddie, used to my crunchy, granola-eating, tree-hugging ways, seem to have come to terms with our newest neighbors who munch, mouth, and swap nuts, seeds, and berries.  

“What’s one more plant-based eater in the neighborhood?” Maddie teases.  “You can make friends with them, Mom.  You know, swap recipes!”

John, more prone to roam the neighborhood, than Maddie and I, claims the latest tittle-tattle accuses both couples of sometimes eating insects and spiders.  

“Supposedly, someone watched one of the males spewing an entire bug into the mouth of his partner.”

Maddie cringed with disgust.  I quickly reminded her how some people do go on and on about things for which they have little to no knowledge.

“Yeah, but eating bugs is just, well, gross.  And, I thought eating nuts and seeds was weird . . . .”  

As Maddie walked away from the conversation, one of our new male neighbors determinedly drummed a window as if for effect.  At this sound, I walked closer to the window and waved my arms above my head.  I looked at him, as he moved towards his home.  I am fairly certain that, since the windows were open, he could hear me through the screen, so I told him to stop. 

“It’s like banging your head against the wall, Buddy.  It’s not productive.  Your partner needs your protection; I get it, but you’ve got no worries with us.  We’re cool if you guys have kids out-of-official-wedlock.  I mean, it’s my understanding that you and your partner have been together for life.  The neighbors you’ve got to worry about aren’t us anyway.  The more menacing neighbors are on the hills and in the woods around us.”

I thought he was listening.  He cocked his head from one side to the other, keeping his black mask in place. (Boy, does he take this COVID crisis seriously.)  However, right as I thought my message was getting through his tiny bird brain, (I hate to be rude, but seriously, our new neighbors are TOTAL bird brains.) he flitted away as if my words meant nothing to him.  

“Don’t say I didn’t warn you when you meet our hawkish neighbor on the hill!”  I exclaim to him, but I am expending energy on one who doesn’t want to listen.  Hmph!  Just like a male to not accept advice.

I am not sure that I would call our newest neighbors angels, and in spite of their red wardrobe, I wouldn’t refer to them as devils either. One thing is for sure, from the looks of their homes, all bound up tightly like twigs of a nest, I think our new neighbors are here to stay for a while.  Maybe Maddie is right, perhaps I should ask them for their granola recipe.  After all, if it inspires all that kissing, it might be worth trying!

“Cardinals may protect a territory size of 1/2 to 6 acres during breeding season. Males will chase other males and females will chase other females from the pair’s territories.  Cardinal birds often fight with their reflection in house windows and car mirrors.” –Wild-Bird-Watching.com

As seen on Instagram @ forrestyoga

Visit Virginia Beach

by stephsimply, posted in Herald-Dispatch Articles, Simple Observations and Musings
This was the view out of our beach front hotel room at Virginia Beach. (It was clearly Rita’s day!)

“Because there’s nothing more beautiful than the way the ocean refuses to stop kissing the shoreline, no matter how many times it’s sent away.” – Sarah Kay

Recently, as some readers may recall, John, my husband, and I had the opportunity to visit Virginia Beach for its annual event, The Shamrock Marathon, Half-Marathon, and 8K event.  Of course, the 2020 event was cancelled due to pandemic restrictions, and the 2021 event, in which I participated, was a hybrid virtual event–it could either be run virtually from any location, or ran any day of the designated three-day weekend of the event on-site via a self-guided route that was well marked and supervised.  In spite of the not-so-cooperative weather during our stay, John, and I thoroughly enjoyed our stay at Virginia Beach so much that we have talked about returning.  Therefore, as more families begin to travel again, I wanted to share our experience in this family and couple friendly town.

While we were there, we took in a few sites, but quickly realized that we did not have enough time to adequately explore this area of Virginia.  Additionally, with a few clicks of the keyboard, while relaxing and taking in the view of the Virginia Beach boardwalk and beach from the comfort of our hotel room, I learned that there is so much more to Virginia Beach than just the boardwalk/town area in which we were staying!  Therefore, I will share a few of the highlights from our visit as well as a few tidbits I discovered from a short bit of research. 

‘‘In the planning and preparation to re-open the beaches of Virginia Beach, we believe we’ve defined the Gold Standard for beach safety and cleanliness, and our Hotel and Restaurant Associations followed suit with their own new protocols with the same important goals.’’–Virginia Beach CVB

To begin, John and I checked the usual sites, AirBnB and VRBO for budget friendly rentals.  However, since we were hoping to stay in a place with an ocean view, we quickly realized that those homes came with a price–either out of our budget or the houses were nearly as small as a hotel room.  We then compared home rental costs with oceanfront hotels and condos.  Much to our surprise, it turned out that the latter were much more reasonably priced and conveniently located within walking distance to restaurants, shops, and the Virginia Beach boardwalk.  Furthermore, due to the short nature of this trip, we knew we would not be taking time to cook, nor would we spend much time in the place in which we were staying. Therefore, the hotel seemed like the way to go.

The Hampton Inn, with its restaurant on the beach, in which we stayed.

“Together, we’ve all made a pledge to VB Smarter – and adhere to these protocols without compromise. It is Virginia Beach’s way to shine a light on our collective commitment to ensuring a safe, fun, and relaxing environment for all.”–Virginia Beach CVB

John and I were super impressed with the protocols throughout the oceanfront area of Virginia Beach.  We felt safe, and likewise, did not feel restricted in our travel or experiences. The city definitely seemed to have the right balance.  While we did walk to several of the restaurants and shops near our hotel, and we also enjoyed visiting other parts of the town due to the free parking that was in place until April 1.

One creative approach to out-of-doors dining in the era of COVID–Individual geodomes for groups!

Since our hotel’s back door literally opened out to the Virginia Beach boardwalk, John and I took full advantage of this area daily.  This three mile long and 28 foot wide expanse, equally divided with lanes for biking versus walking, runs from 2nd Street to 40th Street.  It is full of local attractions and numerous oceanfront restaurants and eateries.  Highlights include the JT Grommet Island Park, a perfectly shaded park for active children to let off some energy while parents still remain oceanfront and near public restrooms/showers.  Along the path are also two museums, the Atlantic Wildfowl museum, located in the de Witt Cottage, built in 1895, and the Surf and Rescue Museum, housed in a former U. S. Life Saving Station that is now listed on the National Register of Historic Places.  Near our hotel was the well-known Virginia Beach Fishing Pier that does not require a fishing license.  Finally, further down from the pier was the festive 31st Street Park, home of the iconic King Neptune which was also the start/finish line for the Shamrock Marathon events.

Of course, food was a big part of our short stay; however, restaurants can be a bit tricky for me due to the fact that I have celiac disease, so I cannot eat products with wheat and gluten. Additionally, I choose to eat plant-based.  Virginia Beach, however, did not disappoint me or leave me feeling hungry.  We serendipitously discovered a hidden gem within a short walking distance from our hotel, Side Street Cantina, filled with Peruvian-influenced Mexican fare. Located in a colorful building with vibrant and funky decor, the staff worked hard to accommodate my dietary needs.  In fact, John and I loved it so much, we ended up dining there twice!  The menu was lengthy and varied, portions were generous, the drinks were cold, and food was cooked to perfection.  This is the perfect casual dining experience within walking distance from the beach.

Another restaurant within walking distance was Il Giardino Ristorante. Self-described as “upscale dining,” John and I found this restaurant to be the perfect place to celebrate the fact that I survived 12 weeks of half-marathon training and the extreme weather conditions of the actual event. Filled a wood-burning oven–creating a warm, aromatic scent emanating throughout the dining area–a wide variety of green plants, and an enormous wine collection lining the walls, the vibe of the restaurant felt clubby, and yet, relaxing.  It turned out that the exceptional service and outstanding food ended up being the shining star! Wow, did we ever enjoy this meal. 

One more exceptional dining experience that John and I discovered was Pocahontas Pancake House.  Decked out in slightly cheesy Jamestown & Powhatan murals with a teepee, this family owned, super-clean eatery turned out to be gluten free heaven for me!  Clearly, a local favorite based upon the crowd, this breakfast and lunch only diner, served up more breakfast and lunch gluten free options than I have ever before experienced.  Their menu was more like a novella, and my choices ranged from waffles, pancakes, bagels, muffins, bread, and wraps!  Plus, numerous vegan/vegetarian options, along with countless meat/egg-centric options for John.  We dined here twice and relished every single bite!

“Whether you’re a history buff, outdoor enthusiast, or die-hard foodie, or you’re just looking to do little bit of everything, Virginia Beach is an adventure you just have to experience for yourself.”–Virginia Beach CVB

While John and I did take a quick trip to visit the Lynnhaven Mall, one of the largest malls on the East Coast, we spent the remainder of our time taking in the sights and sounds along the boardwalk and beachfront town areas of Virginia Beach.  However, as I discovered with quick internet search, there is MUCH more to discover in the Virginia Beach area.  From outdoor adventures throughout the beach and Chesapeake Bay areas to more inland adventures, from historic explorations to arts and cultural discoveries, from micro breweries and distilleries to Town Center adventures and family fun, and from Sandbridge to Pungo, the areas of Virginia Beach offer a wide variety of unique beach vacation opportunities.  John and I look forward to exploring more of what this area has to offer especially since it is only a short six-to-seven hour drive away!   

From our vaccinated family to yours, we wish you the return of safe and happy travels!

Sun Kissed Stranger

by stephsimply, posted in Herald-Dispatch Articles, Simple Observations and Musings

“I cannot do all the good that the world needs.  But the world needs all the good that I can do.”–Jana Stanfield

Photo by Lisa Fotios on Pexels.com

I was walking into a local coffee shop as I typically do nearly every Saturday morning.  It was one of those delightful early spring mornings overflowing with abundant sunshine that enlivened the brisk air.  New green grass stretched through the manicured town patches after its long winter hibernation while newly formed flowering buds and blossoms bobbed and bobbled to the rhythm of the breeze.  

Inhaling, I slowed my typical hasty pace and felt a smile forming in response to all the sensory overload.  Absorbing the glow of my surroundings, I noticed a few people, in spite of the morning chill, sitting on benches, faces tilted towards the luminescence.  Visages, unknown to me, radiating with the joy of appreciation after dreary days of darkness.

On the right side sat a young woman most likely around the age of my daughter–early to mid twenties.  Short, flaxen hair, tucked neatly behind her ears, her face wiped clean of any makeup except for lipstick, the shade of spring tulips.  Tall and curvy, she wore a lavender spaghetti strap shirt that struck me as a bit underdressed for the morning crispness, but what did I know–I am nearly always cold. Chin thrust high, eyes shut, a close-lipped smile across her face.  She seemed happy, content, and at ease.  How lovely, I thought, as I walked past her and on into the coffee shop.

It was only when I walked out of the coffee shop that I noticed what lay at the youthful feet of the woman.  There was an overstuffed worn backpack with a rather faded and worn water bottle inserted into one side of the bag that she heaved it upward in one practiced swoop.  Then, with much effort, she picked up another bag and what appeared to be some sort of walking stick.

Photo by Rachel Claire on Pexels.com

“Blessed are they who see beautiful things in humble places where other people see nothing.”–Camille Pissarro

Was she a hiker?  Maybe, but she was wearing a spaghetti strap shirt, which didn’t strike me as hiking apparel for this time of year.  Besides, if she was a hiker, why would she be in-town?  I tried to put the pieces together and kept coming up short.  As I neared my car, I looked across the street, and I watched her begin to amble away from the community patio, moving westward, the opposite direction of where I would be traveling. Her shuffle and bent back stabbed at my heart.  Then, as I took one last glance at her, with the sun on her bare shoulders, she paused, straightened her posture, tucked stray strands of hair behind her ears, threw back her shoulders, and determinedly continued moving on.

 Who was she?  What was her story?  Where was she headed?  Why was she walking around with a backpack, much less alone?  Was she okay?  Did she have family and friends who loved her?  On and on my mind spun with the worry of a mother.  

Then, it occurred to me that I hadn’t truly seen her entire circumstance until she was walking away, and yet I did nothing.  I could have bought her a cup of coffee, a breakfast sandwich, a bottle of water, a piece of fruit, or something, yet I took no action.  Why hadn’t I been more observant?  Why hadn’t I taken time to check on her?  I felt an onslaught of self-criticism and disappointment.

My imagination was certainly getting the best of me.  There could have been numerous valid reasons for her carrying such a heavy load.  She could have been traveling solo, visiting random places off the beaten path.  Perhaps she was a university student heading home for the weekend, but why would she have a walking stick?  Maybe she was training to hike a big trail, such as the Appalachian Trail.  On the flip side, however, there were as many unfortunate circumstances that could have caused her to be so overburdened. I could not then, and still haven’t, been able to shake this young woman’s image.

Photo by Rishiraj Singh Parmar on Pexels.com

“Love calls us to look upon anyone and say: You are a part of me I do not yet know.”–Valarie Kaur

Since that encounter, I have often thought about this unknown female.  I have asked myself repeatedly why I didn’t pay closer attention upon first seeing her as well as wonder why I can’t forget her image. What lesson was I to glean from this chance sighting?  Then I read an essay in which the author’s main point seemed to say that it is the very people about whom we wonder that fosters our capacity for compassion, empathy, greater understanding, and sometimes even prompts us to take action for others for whom we see as different within our community and/or the world.  She (the author) suggested that by “seeing others as part of us we do not yet know,” we can begin to stop the cycle of separateness.

While the author’s vision was/is highly aspirational, it nonetheless was/is a catalyst for personal reflection.  Reflecting upon my own actions, I’d like to think I am open-minded and compassionate; however, there are still multiple ways in which I have failed to see others as part of me, to share another’s pain, grief, or dared to understand their seemingly self-absorptions.  In fact, some of my most vociferous and worst behaviors often occur while driving.  However, I have also been known to be guilty of a condescending look, a sarcastic thought, or even in my ability to look the other way.  While I can soften the blow and claim that I am a human being, having a human moment, it doesn’t make my actions in those moments any better, and it also doesn’t mean that I shouldn’t work on eliminating, or at the very least, reducing them.

Photo by Pixabay on Pexels.com

“Perspective is the way we see things when we look at them from a certain distance and it allows us to appreciate their true value.”–Rafael E. Pino

My lesson to learn, at least as I presently reflect upon it, is a reminder of what I know to be true as an educator.  Every person starts as a child of someone–a symbol of hope and promise for the future.  Each child is part of a family, whether known or not, a being of a community, and a citizen of the world–the same as which we all began.  While I will never know the story of the unknown young lady, she is a part of the same humanity as me.

If the human collective could be thought of as one large web, my life would only be one of the hydrogen or oxygen atoms forming a drop of dew on one strand glistening in the early morning light alongside all of the other droplets.  If each orb of dew were a family, each uncrossed part of strand were a community, the full length of each individual strand would be a county, and the entire web would be the world, the resiliency of the web’s ability to support all of  dew drops on the strands, as well as to sustain life, depends on the integrity of each strand.  The strength of the web’s silk depends upon the bonding of various atoms to form the proteins forming the web in the first place.  If one part of the web is damaged, it must quickly be rebuilt, or the entire web will cease to exist.  To take this analogy one step further, those atoms making up the dew drops at the top of the web may perceive the green tips of grass, while those at the bottom may only discern the brown of dirt–and yet, no matter their view of the world, they all belong to the same web.

I pray that my thoughts and actions more regularly reflect the fact that every person is part of the same web of life as me.  When my brain deems someone as “another,” may I begin to habitually remember with each encounter that they are part of me that I may not yet know, and their existence matters.  I would do well to see the world from their position on the web. While it is overwhelming to think of repairing the entire web of the world, I can begin to repair, foster, and reshape my thinking and interactions within my own communities. I may not be perfect in my efforts, as the story of the young woman illustrates, but with each shortcoming, I can likewise use it as a reminder to try again.

As seen on Instagram at MyLife ( Formally Stop, Breathe, Think)

Shamrock Green Smoothie

by stephsimply, posted in Herald-Dispatch Articles, Recipes

“No matter when you start, a diet that is focused on plant foods will help you work toward the prevention of many illnesses and feeling better overall”–Julia Zumpano, RD, LD

Diet choices have long been debated.  From Adkins to Keto, 7-Day Rotation to Whole 30, Paleo to Low Carb, Mediterranean to Pritikin, and all variations in between, regardless of the varying diet trends, there’s no denying that fruits and vegetables are nutritionally sound food choices for promoting health. Experts may argue about which fruits and vegetables are the so-called better choices, but most will agree that eating unadulterated food from the ground is more nutritionally sound than eating chemically enhanced processed foods.

In fact, when going through the research, numerous medical clinics, cancer centers, and disease prevention sites recommend Americans increase their intake of fruits and vegetables.  It makes sense too.  All those different colors offer a wide array of vitamins, minerals, phytonutrients, and anti-inflammatory properties that cannot be found naturally in processed food.  

“Eating healthy food fills your body with energy and nutrients. Imagine your cells smiling back at you and saying: “Thank you!”.” – Karen Salmansohn

Think about it.  Fruits and vegetables don’t need a label that says, “Vitamin-D enriched” or “Fortified with 12 essential vitamins and minerals.”  They don’t need it because they naturally contain a wide array of vitamins and minerals–depending upon which plant you choose to consume.  This is why, “eating the rainbow,” is an often quoted expression.  If you eat a wide variety of colorful plants throughout your day and week, Mother Nature, thanks to the infinite wisdom of our Creator, provides all the nutrition your body needs for healthy functioning and vitality. 

Like many, since March of 2020, I have become increasingly more focused on what I eat.  Keeping my immune system running high, and my inflammation low, seems more important than ever in the era of living in a global pandemic.  While I’ve been a plant based eater for nearly ten years, I find myself more attentive to daily consuming dark leafy greens and/or cruciferous vegetables as part of my desire to remain healthy and avoid COVID.  While I recognize that eating well isn’t the only protective act I need to do when dealing with a highly contagious virus, these vegetables have long been established as possessing cancer and disease preventive properties, reducing oxidative stress, and lowering the risk of cardiovascular disease.  Additionally, they increase bone health, protect eye health, and boost the immune system.  Plus, their varying shades of green are chock full of fiber and a wide array of vitamins and minerals.  

Photo by Toni Cuenca on Pexels.com

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”–Thomas Ediso

Below is a green smoothie recipe I drank throughout most of March that features leafy greens and cruciferous.  After such an extraordinary winter with snows, ice, and then flooding, drinking a bright green smoothie felt like a personal manifestation of spring. Furthermore, since March was also the month in which I was wrapping up 12-weeks of training for the Virginia Beach Shamrock Marathon, this smoothie felt like extra-nutritional insurance for remaining healthy and ready to run. 

I like to think of smoothies as a blended breakfast salad.  When made fresh at home, I am the controller of ingredients, calories, fiber, and nutrition.  I keep my smoothies whole food and plant based food based in order to start my day off on the right foot–especially since I would otherwise, at least during the work week, skip breakfast.  While I often add healthy fats in the form of nuts or seeds to smoothies, I personally do not with this one, but you could.  Instead, I tend to add a teaspoon of greens powder for an extra boost of concentrated green goodness, and sometimes matcha (ground green tea) if I feel I need a boost of energy and focus.   This smoothie fuels my morning and keeps me full until lunch.  The flavor is bright and tangy, and it’s super refreshing to drink.  

Here few other tidbits and factoids I have learned while refining my smoothies techniques:

*  Put greens and liquid in the blender first and blend well, this is especially important, if, like me, you don’t have a top-of-the-line blender.

* Spinach is always the sweetest greens, which is why I often blend it with other greens such as kale and swiss chard.

* Riced cauliflower, fresh or frozen, works well as a “green” since it’s cruciferous and makes smoothies extra smooth and creamy.

* Lightly peel/cut away any citrus fruit, leaving part of the pith (the white part).  It is high in fiber, vitamin C, flavonoids–which boost the immune system–and it is anti-inflammatory and antimicrobial.

* Ginger and turmeric are both known for their immune boosting properties, reducing inflammation, and decreasing chronic pain.  Fresh ginger and tumeric–both are roots–offer the most benefits, but ground versions are still beneficial.  Therefore, I tend to add both spices to not only nearly all of my smoothies, but also incorporate them throughout the day.

I hope you’ll give this vibrant green smoothie a try. It is an easy way to increase your fruit and vegetable intake.  Plus, you’ll start your day fueled with the power of green!

From my home to your, I wish you health, vibrancy, and vitality.  Be well, and, if you do give this, or any of my other smoothie recipes a try,  I’d love to hear your thoughts.

Shamrock Marathon Green Smoothie

Ingredients:

1 cup water

1 cup of your favorite greens, fresh or frozen, feel free to combine 2 different ones (think spinach, kale, 

½ to 1 apple, quartered (I use granny smith apple.)

1 lemon, peeled, quartered & seeds removed 

1 mini cucumber or ½ large cucumber, quartered

1 stalk celery, quartered

1 ¼ teaspoon ground ginger or 1” fresh piece

¼ teaspoon turmeric or ¼” fresh piece of turmeric 

Dash of salt

Optional add-ins: 1 teaspoon greens powder and/or matcha powder, 1 tablespoon hemp, chia, or flaxseeds, and/or 1 scoop favorite protein powder 

Makes 1 generous serving