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Smoothies You’ll Be Sippin’ on All Summer Long
Wellness
Published Friday Jul 06, 2018 by Erica Fowler

Smoothies You’ll Be Sippin’ on All Summer Long

Nutrition
Drink

Packed with protein and nutrients, the smoothie is a classic and healthy snack you just can’t beat. This summer, break out the blender and stay cool with these easy and *delicious* recipes! 

 

Wild Blueberry and Spirulina Smoothie  
Blueberry and Spirulina Smoothie

By far my favorite way to start the day, the key to this smoothie is the combination of homemade cashew milk, tasty wild blueberries, and Hawaiian Spirulina. Fruits, especially wild blueberries, are an antioxidant powerhouse—and are easy to find in the frozen section of your favorite health food store when they aren’t in season. Plus, wild blueberries and Hawaiian Spirulina are known to help remove heavy metals from your body. With an amazing amount of antioxidants and protein, Spirulina has been a great addition for my wellness routine. 


INGREDIENTS:  

- 1 frozen banana
- 1 cup frozen wild blueberries
- 1 cup of homemade cashew milk
- 1 cup of coconut water 
- 1 tsp of Hawaiian Spirulina
- Dash of Ceylon cinnamon
 

INSTRUCTIONS:  

- Pour cashew milk and coconut water into the blender, followed by banana and blueberries. 
- Add Spirulina and cinnamon (and any optional ingredients listed below).
- Blend the ingredients until desired consistency, adding additional cashew milk if needed. 
- Pour into your favorite mason jar, grab your glass straw and enjoy!

 

If you are looking to incorporate a little something extra to your Wild Blueberry and Spirulina Smoothie, here are a few of my favorite ingredients that make great additions to this recipe: 

- 1/2 scoop of vegan protein powder
- 1/2 tsp of maca powder
- 1 tbsp of hemp seeds
- 1 tbsp of almond or nut butter or your choice

 
Strawberry Mango Bliss Smoothie

Strawberry Mango Bliss Smoothie

Nothing welcomes warm weather like mango—and it’s in season, so buying fresh mango is easy. Not only does this tropical fruit help to alkalize the entire body, but it also aids in digestion and is rich in antioxidants. Blend it with strawberries, and you’ll be sipping on paradise. 


 
INGREDIENTS: 

- 1 frozen banana
- 1/2 cup diced mango
- 1/2 cup strawberries
- 1 cup homemade cashew milk (or store-bought if you’re in a rush)
- Dash of Ceylon cinnamon

 

INSTRUCTIONS: 

- Pour cashew milk into the blender, followed by banana, mango, and strawberries.
- Sprinkle cinnamon on top (and any optional ingredients listed below).
- Blend until desired consistency, adding more cashew milk or water if needed.
- Pour and enjoy!

 

I like adding in one (or both) of these ingredients to my smoothie for a complimentary boost of not-so-sweet flavor:

- Handful of shredded coconut
- 1/2 tsp of raw cacao

 

Scrumptious Smoothie Bowl 
Smoothie Bowl Recipe

If you’re bored of the same old oats every morning, grab a spoon and try this refreshing treat. Perfect for summer, this bowl has the same nutritional value as smoothies… plus, you’re chewing instead of drinking. Digestion starts long before food hits our stomach—it begins when we are chewing our food. Smoothie bowls have so many healing properties and antioxidants benefits and will leave you full and healthy for all that fun in the sun. 


INGREDIENTS:

- 1 frozen banana
- 2 cups frozen mixed berries of your choice
- 1-2 cups of preferred nut milk (I like to use almond)
- 1 tbsp of Hemp protein 
- ½ teaspoon Açaí powder
- Dash of Ceylon cinnamon
 

OPTIONAL TOPPINGS


Choose one or all!

- Almond butter or cashew butter
- Organic granola
- Hemp seeds
- Shredded coconut
- Bee pollen

 

INSTRUCTIONS:  

- Add nut milk, banana, and mixed berries to the blender. 
- Sprinkle hemp protein, acai powder and cinnamon on top of mixture.  
- Blend until desired consistency, adding more nut milk if needed.
- Scoop out into your favorite bowl and add your preferred toppings. Enjoy! 

 

Erica Fowler
Written by
Erica Fowler
Contributor | Holistic Nutritionist
About the author
With a heart-filled passion for holistic living and people, Erica spends most her time in Southern California along the salty coast when she’s not traveling. Focused on helping her clients find a natural balance, Erica encourages them to thrive through delicious, simple recipes and healthy habits.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.