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

Becoming

“To be what we are, and to become what we are capable of becoming, is the only end of life.”–Robert Louis Stevenson

Standing on the crest of a small hill, my senses were heightened.  I could feel the weight and seemingly taste the moisture in the air. Scents of earth, rain, and floral encompassed me.  Dewy variations of pink, red, and coral stood out in contrast to the overcast dawn. Meanwhile, the unmistakable melody of creekwater rushing over rock, bed, and banks provided additional ambiance to the unfolding morning. There could be no mistaking it, this was a brief interlude before the showers once more resumed.

Down the hill I trotted, past the pristine rows of roses and on towards my companion for the next hour or so, Four Pole Creek, or “Four,” as I have come to think of it.  

“The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by running.  And the more I run, the more I am certain I am heading for my real goal:  to become the person I am.”–George Sheehan

Hello Friend.  My heavens, but you are swollen today, full as a tick bug, as my Papaw used to say, from the feast of overnight rain.  It’s good to see you looking lively today.  Your rhythmic song will be a welcome distraction from the noise in my mind.  

You see, a stunning new realization has recently taken root in my mind.  It whispers conspiratorially to me that I have reached a point in my life in which the years ahead are more likely to be less than the years I have lived.  What am I to do with this information, I ask you?  It is such a staggering revelation.

What’s more, my aqueous friend, the image reflected in my bathroom mirror no longer matches the image in my head.  There are these white hairs at my left temple and even more sprinkled throughout the parting of my hair.  Likewise, there are lines, especially when I smile, that run from the top of my cheekbone down towards my jaw line!   Tiny versions of those lines romp across the top of my lip, corners of my eyes, and all along my forehead.  How am I to be with this?

It seems I am not the only one changing.  I keep running across pictures from previous years in which family and friends look different.  They look incredibly young in those pictures–like unfledged, inexperienced youth.  I don’t recall that image.  In my mind, they are ever the responsible, mature, and wise people who never age, but remain frozen in time–never too young or old. 

Oh, and Four, there are all of these nagging aches and pains.  They niggle me awake during the night or flare up in the middle of work.  Sometimes, I down right hurt all over, and I can’t determine the cause.  However, I can tough out these minor hurts.  I can.  It’s the suffering of my loved ones that trouble me more.

I see my loved ones injured, battle-scarred, aging, and/or struggling.  You see, I want to help, to make them better, to help them feel whole again.  Even more than their ailing physical beings, I want to offer peace to the emotional wars waging within their minds and hearts.  I try.  I do try to help in small ways, but I am not a doctor–I don’t even play one on TV.  Thus, at times, I feel limited in what I can do to ease their burdens, pains, and sorrows.  

Still, it encourages me to see you full of vitality.  For a couple of weeks, you have been waning.  Your shallow flow lacked its usual energy and zip.  It is good to see your waters revived once more.

By the way, did you take care of the terrapin that I sent your way recently?  It was headed away from the safety of boundaries of your banks towards the traffic rolling alongside you.  I picked it up, even though it seemed offended by my action, and placed it carefully within your borders.  Hopefully, you were able to redirect its journey to safer ground.

As I was taking this picture, a couple days later, I was able to catch this image of a walnut falling into the water from the tree above.

Back to my original point, Four.  Have you any thoughts, ideas, or insight you can offer?  It seems as if your soundscape is whispering commentary.  Perhaps, if I quiet my head, I will hear it. 

“Life is a lively process of becoming.”–Douglas MacArthur

Four, I can’t help but notice that you have more riffles, rapids, and runs today. It’s nature’s way of breathing oxygen into your waters.  In return, your waters can give support to the life in, below, and around you.  

Earlier in the week, your waters were different.  They slowly glided from one pool to another. Of course, it was quite hot outside.  I couldn’t help but laugh at the number of neighborhood dogs splashing around or sitting in the cool shallows of those pools.  You remain ever the friend to the creatures in need, no matter levels and speed of your waters. 

 I have to ask though, do you ever hurt? Do pollutants irritate you?  What about those pesky people trying to reconfigure earth around you in order to build in the name of progress? Does that cause you pain as the drainage of rainwater and groundwater shift, ultimately influencing the levels and speed of your flow?  Do you mourn for your former self or for the forested neighbors that must have once lined your banks?  Regardless of those things for which you cannot control, it seems to me that you keep going, keep giving, keep supporting life to those in need of water.

Your waters are gathered from different sources. There are times, like today, when your waters are swift, becoming deep and darkened with the mud of debris, rocks, and earth.  Other times, like this past week, your waters are nearly still as you become shallow and more clear.  No matter what you are becoming, though, Dear Four, you remain ever Four Pole Creek, part of the Ohio River Watershed that feeds into the grand Mississippi River, and empties into the Gulf of Mexico flowing into the Atlantic Ocean.  Along the way, some of your water is evaporated into the air, cooled, condensed, and eventually returned to the earth–molecule by sweet molecule–a single droplet that is all part of the larger body of creation.

Four, in spite of your continuous changes, from the levels of your water, to the shapes you take; from the color of your waters, to the speed at which it flows; and from the lives that your waters support, to the beauty you offer the landscape, you are constantly evolving, ever changing, and continuously becoming.  Yet, you remain a creek, one creek in the great cycle of water.

“By being yourself, you put something wonderful into this world that was not there before.”–Edwin Elliot

Like you, Four, I am changing, and so is the life around me.  Some of my loved ones have flowed on to their heavenly shores, while many others remain bound to the earthly waters of life.  Like you, no matter my shape, my hurts, the gray at my temples, the lines of my face, or the pace at which I move . . . I am still me.  I will remain me–becoming, evolving, and adapting to the changes within and all around.

One day, I will dance among the ether of your molecules.  Together, joined by those who slipped ahead, we will become part of the Great cycle–the ever more and ever was. 

Thank you, Four.  Your song returned me to the hill of roses.  Back to where I started.  This running cycle is complete.  You were a fine companion.