Shamrock Green Smoothie

“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

May Her Steps Be Remembered

“Nothing is impossible: The word itself says “I’m possible!”–Audrey Hepburn

“Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic.”–Tim Noakes

Photo by Daria Shevtsova on Pexels.com

I am so cold.  I’m freezing.  

I was shaking so badly as I stepped out of bed during this nocturnal, chilly wake up call;  my legs did not want to hold me up.

What is happening?

Waves of nausea immediately flooded my middle, and I became suddenly aware of the sharp tinges of a headache that reminded me of an illness, but I couldn’t think clearly enough to define the association.  Did I have a stomach bug? The flu, or something else? 

In the bathroom, I retrieved sweatpants and a sweatshirt and donned them in protection of my pervasive cold shivers.  On wobbly legs, I humbly returned to my bed knowing that something was off.  Trembling under the covers, sleep came in fitful waves, with bouts of shuddering wakefulness and nausea in between. Tossing about from side to side, my left shoulder was noticeable tender each time I rolled onto it.  The injection site. Images danced dreamily around in my head.

Photo by Karolina Grabowska on Pexels.com

“You have the hardest arm to stick,” the young pharmacy student stated with a grimace as she pushed harder to get the vaccine needle inserted into my arm. 

Across the way, I watched as another pharmacy student injected my husband, John, as if his arm were a stick of room temperature butter, despite the fact he has spent years exercising with weights.  John winked at me as I winced at the second effort of pushing by the pharmacy student into my arm.

Oh, yes, I had my second dose of the COVID-19 vaccine.  My arm was sore last time; it is sore again. 

When the alarm eventually did go off at its usual Saturday morning time of 5:30, I groggily reset a new alarm for 6:00.  This was followed with a 6:30 alarm, and a final 7:00 am alarm.  

I never sleep this late on a Saturday.  Must. Be. A. Stomach. Bug. Surely, it’s not a reaction to the vaccine.  Can’t be, right?

Saturday was also the day I was to run my first 10 miler in preparation for my first virtual half-marathon since my back injury five years ago, and I could barely walk due to my convulsing shivers.  With sudden clarity, it occurred to me that I could take acetaminophen to mitigate the symptoms.  

Why hadn’t I thought of that during the night?

Opening the childproof medicine bottle, I discovered that I had five pills.  Great.  I decided to start with two and see what happens. 

Photo by Anna Shvets on Pexels.com

Making my way into the kitchen area, I started a pot of coffee, guzzled down several ounces of water, although my stomach protested, and sat staring out the window.  The nausea was pervasive, my headed pounded, and the chills were ever-present as I pondered the day ahead.  I felt extremely thankful that it was Saturday, and I did not have to work. Otherwise,  I would already be at school preparing for the arrival of students at 7:30.

Slowing sipping coffee–not sure if my stomach would revolt or not, a plan for the day began to take shape–assuming the acetaminophen kicked in.  By 8:15 am, the chills had mostly subsided, the nausea and headache were present, but felt more the muzak of years ago softly played in elevators.  I made the decision; I was going to try to run.  First, however, I needed to locate a name to honor from the Honor the Fallen website. 

A few clicks later, there came a name.  Sgt. Christina M. Schoenecker, a  26-year-old was an Army Reserve soldier assigned to the 89th Sustainment Brigade, out of Wichita, Kansas.  She was so young looking.  Her eyes were bright and full of empathy, but her slightly crooked smile looked wry–as if engaging in conversation with her was sure to be filled with quick-witted, sharp comments.  As I read her story, I felt a surge of inspiration. 

Given my suppressed chills, I ruled out running outside and opted instead for the treadmill. Besides, I told myself, the treadmill offers less impact on my back. An hour or so later, I was on the treadmill hoping for the best, but ready to abandon the training plan if needed.  

Don’t look down at the numbers.  Eyes straight ahead, arms at right angles, melt those shoulders away from your ears, keep the speed slow and steady.  One mile at a time, Steph.  One mile at a time.  Focus on the name:  Sgt. Christina M. Schoenecker.  Pretend her name is written on the wall.

Podcast playing, my mind semi-focused on its content as my stomach continued its somersaults.  I decided to save walk breaks until later, when all of my reserves might be running low. Walk breaks would be the reward for early efforts.

Photo by Bogdan R. Anton on Pexels.com

As a teenage girl, I often rode my bike to and from summer bandcamp. There was a hill on the way home that was steep and wound round a hill. At that time, a childhood jingle would enter my mind, “Just think you can, and know you can just like the engine that could.”  This same jingle entered my mind as I jogged on the revolving belt of the dreadmill, I mean, treadmill.  Sgt. Christina M. Schoenecker.   Sgt. Christina M. Schoenecker.   Sgt. Christina M. Schoenecker.

One mile turned into another and another.  One hour passed, and one podcast was over.  Walk break taken long enough to start a new one.  Thirty more minutes passed; another walk break began.  Can’t take another moment of the incessant talking.  Time for the power button–music.  A driving playlist of beats began its encouraging cadence.  Nausea grew greater and legs grew wobbly again.  So close now.  Increase the determined self-talk.  More nausea, more achiness. . . keep pushing.  Sgt. Christina M. Schoenecker.   Sgt. Christina M. Schoenecker.   Sgt. Christina M. Schoenecker.

It wasn’t pretty.  It wasn’t fast, but it was purposeful. My struggle was nothing compared to the struggle of those who have served in our military. Christina M. Schoenecker, the name I found on the website, served during Operation Inherent Resolve. Assigned to the 89th Sustainment Brigade, Christina was an Army Reserve soldier out of Wichita, Kansas. This young woman died in a non-combat incident in Baghdad, Iraq.  She was the third casualty of this operation at the tender age of 26. 

It is through the mission of wear blue: run to remember that I often run, “in honor of the service and sacrifice of American military.”  My contribution is minimal.  There are local and national groups who do so much more work and efforts to increase awareness and honor the fallen and their families.  My only contribution occurs each Saturday, when I search the name of a fallen person–someone’s family member–write their name on a post-it note, place that paper the zippered pocket of my running tights, and send up words of gratitude to the heavens for this person’s service as well as to the family each one left behind.  My steps, no matter how challenging, still do not equate to the service of those brave men and women freely gave to our country.  It is my hope though, in some minor way, I honor their memory and offer their family some form of unseen comfort.

Thank you, Christina, for your service.  Thank you, for your ultimate sacrifice.  Thank you, Christina’s parents.  Your daughter was remembered this past Saturday, step by step.  Her memory truly inspired me to finish.

For more information regarding wearblue: run to remember, visit their national website, or look/join the local Ashland community, found on Facebook, or via email:  Ashlandcommunity@wearblueruntoremember.org.