dr stephanie

The Swine Flu & You

Ok, yes, fine. My title du jour sounds like a bad government campaign.  But, the flow of creativity is kinda waning today and I am putting together today's post in between patients. 

That's how much I want you to be healthy: to get this info before the weekend so you can either get what you need from the grocery store this weekend, and get your ducks in row with your supplements.  You can thank me later. ;)

Ah, Swine Flu.  Media hype or massive cover-up attempt?  Frankly, who knows.  All we do know (and therefore care about) is that fall & winter are flu season.  This year there is not only regular (dreadful, vile and horrible) flu...this year we have to deal with H1N1 as well.  Effing great.  

So this year I want you to be extra mindful to beef up your immune system.  Here's how:

There are 3 main lines of preventative defense I am going to talk about today:

1. Diet

2. Supplements

3. Stress Management through a Healthy Spine 

Diet

Most of our immune system lives in our gut.  That is to say, the large and small intestines.  Actually, 80% of our immune system lives there - so what you eat (and the chemical reactions your body goes through to extract nutrients) is beyond important here.

The obvious thing here is don't eat something that can either a) kill the precious little bacteria that live in your gut or b) distract them by eating crap.

Mother Nature is a smart little minx.  In the winter time, when Canadians are sun-starved, and pale (and therefore low on Vitamin D) most of the seasonal produce is rich in Vitamin D and Beta-Carotene - natural flu-fighting stuff. 

Dr. Stephanie strongly recommends chowing down on the following:

• Kefir
• Orange Stuff :
• • Carrots
  • Sweet Potatoes / Yams
  • Pumpkins
  • Butternut / Acorn / Spaghetti Squashes
  • Turnips
• Red Stuff:
• • Beets
  • Pomegranate
  • Apples
• Non -Vegan Vit D Sources
• • Cod liver oil
  • Salmon
  • Herring

For vegans, it will be necessary to supplement your diet with a Vitamin D, because, other than the sun making it right on your skin - there are unfortunately no good sources for Vit D that are vegan.

Supplements

Sometimes, you need a little help with your diet.  Here are a few specific supplements that will help you this year to boost your immune system

1. Vitamin D

Lots of reports detailing the link between deficient Vitamin D levels and the onset of the flu in both in children and adults.  The link is so potent between Vitamin D and Flu (that is to say - more Vitamin D usually results in less incidences of the flu), that the Canadian Government is going to start investigating their relationship. 

I usually recommend a minimum of 1000 IU of Vitamin D through the winter time for adults (obviously see your chiropractor, naturopath, or medical doctor if you have questions, and to go over your personal health history and recommendations).

2. Thymus Spray

The thymus is a beautiful butterfly-shaped organ sitting behind your sternum.  It is where your T-cells (part of your immune system) go to mature.  Kind of like a member's-only club where only the elite get in. 

You see Gorillas -when they beat their chest before fighting -  literally stimulating the thymus - to show courage and strength.  It reminds me of my very loved (and missed) NYU Greek Class, as we had an extensive discussion about the Ancient Greeks who thought this is where our emotions and courage come from. Completely fascinating.

Thymus Spray can help stimulate the thymus through thymus-friendly proteins and peptides. 

3. Probiotics

Although slightly less preferred to the probiotics found in Kefir or Yogurt (for a quick review click here), a good quality probiotic supplement will give you healthy little critters that boost your immune system. 

Stress Management through a Healthy Spine

This one can be sometimes hard for people to see the link to.  Basically, your body has to deal with stresses all the time - the stresses of work, personal relationships, what you eat, what you breathe, etc. 

The cumulative effect over time of these stresses is what wear the body down, and weaken the immune system.   Your spine, muscles, and joints all have to deal with these stresses every day- and figure out what to do with them.

Imagine a car that you never brought in for an oil change, or got a car wash, or had regular tune-ups.  It would be a sad, rickety, old car. Now imagine your body going through life without regular tune-ups!  Same deal. 

The take home message is this: getting regular tune-up treatments (my recommendation is some lovely combination of chiropractic and massage, and acupuncture) helps keep your amazing body in shape, and is a preventative approach to a strong immune system.

Upgrade! Upgrade!

So you think you're eating healthy?  I don't doubt it.  I'm giving you 7 easy upgrades to your current healthy food staples:

1. Kefir > Yogurt

Compare:

500 mL Yogurt: 1.5 trillion live bacteria

500 mL Kefir: 5 trillion live bacteria.

Um, that's almost a 5x upgrade.  Kefir contains healthy yeast which, basically pulverize and destroy bad yeast that live in the gut.  Women with recurring yeast infections, or anyone with previous yeast infections in the body (thrush, etc) can benefit from this.

Substitute Kefir wherever you use yogurt: in your shakes, as a marinade, or in your mid day snack.

2. Almond Butter > Peanut Butter

I do think that peanut butter is healthy. However, almond butter is better because it is lower in saturated fats than peanut butter.  It also kills PB with its calcium and vitamin E content. 

Oh and btw, unsweetened, peanut-only PB is what I am comparing here. 

The crap that is sweetened with sugar, chocolate, honey, cinnamon, etc is complete garbage and negates any benefit the peanuts may have.  The ONLY ingredient on the label should be peanuts. Or almonds. Or whatever nut butter you are buying. 

And honestly- I think the manufactured stuff that doesn't stick to the roof of your mouth is kinda disturbing. And just gross.

3. Kale > Spinach

Again, yes spinach is healthy so I not saying don't use it.  But if you don't pair spinach with a vitamin C source (think citrus fruit or lemon juice), you can't really digest the iron found in spinach.

Kale, on the other hand, doesn't disintegrate into nothing when you steam it and actually maintains its volume.  It also has gobs of Vitamin K, Vitamin C, and calcium. 

It also has a fancy chemical in it called sulphoraphane.  Which, like its cousin broccoli, has potent anti-cancer properties.

4. Almond Milk > Soy Milk

The jury is still out on soy. Is it bad? Is it good?  Depends on who you ask.  I say avoid it until some hard core research can prove its uses.

The problem with soy is usually most soy milks have loads of sugar - not good.   But also soy has something called pseudoestrogens - basically a fake estrogen that the body thinks is estrogen .  These rascals can compete with actual, real estrogen for the body's attention.  They are kind of like frienemies - hanging around but not really working in your best interests.   

Almond milk is made from real almonds (so like the almond butter, high in vitamin E and calcium) and water.  Get unsweetened versions like this one.

5. Hemp or Pea-based Protein powder > Whey Protein Powder

Whey is made from cow's milk.  Which, if you have ever read Skinny Bitch, you will want to 'steer' (heh heh) clear of cow's milk.  The puss, the blood, oy vay.  Not to mention that cow's milk is causes delicious mucous to form all over your intestinal walls, hindering the absorption of other nutrients. 

Does the Body....horrible.

Compare:

Complete Protein?    Hemp yes.  Whey no.

Bloating?    Hemp No, Whey - usually.

Halitosis (bad breath)?  Hemp no, Whey-yes. 

Natural, insoluble fiber?  Hemp - yes, Whey no.

My personal favorite (and yours after you try it) is the Vega Whole Food Optimizer.  It's a hemp and yellow-pea protein that tastes amazing, and has lots of other goodies like 100% of your daily Vitamins and Minerals, and is dairy free.

6. White Tea > Green Tea

Green tea good.  White tea better.

White tea has 3 times more antioxidants than green tea.

White tea has less caffeine per serving than green tea.

White tea is less processed than green tea - so you have more nutrients and health benefits available from under processing.

7. Coconut Oil > Olive Oil

For cooking, unrefined coconut oil is more stable at higher temperatures, so it is better to cook with coconut oil than olive oil.

It is also, unlike olive oil, an instant energy source for your liver.  This means it stimulates your metabolism (because it is producing energy) and helps with weight loss.  

Team Coconut Oil also boasts antimicrobial, antifungal, and antiviral properties.  Leave the olive oil to low temp cooking, and salad dressing. 

Special Lecture for Dr. Stephanie's Patients: Brendan Brazier

Brendan Brazier, author of The Thrive Diet, and creator of Vega will be in Toronto next Friday and Saturday evening talking about green living/reducing your carbon footprint and enhancing performance on a plant-based diet.

Here are the deets:

Brendan will be speaking at Harbourfront Centre on Friday and Saturday evening.

 
How to boost mental and physical performance on a plant-based diet

Friday, September 11 at 5 PM

Event Details: http://www.vegacommunity.com/events/seminar-toronto-veg-food-fair

Description:

North Americans are chronically over-stressed and as a result are experiencing poor-quality sleep, general fatigue, and are developing sickness and disease in record numbers. While it is common practice to merely treat the symptoms, learn how plant-based nutrition and a properly-constructed fitness program address the underlining cause and therefore will significantly reduce overall stress, without a loss in productivity.

Find out why it’s almost impossible to boost athletic performance while your stress level is high, and more importantly, what to do about it. Additionally, learn how building fitness can reduce the amount of sleep required, stimulate creativity, decrease the need for downtime and cut the risk of sickness and disease.
 
How to significantly reduce your carbon footprint by adopting a plant-based diet

Saturday, September 12 at 6:15 PM

Event Details: http://www.vegacommunity.com/events/seminar-toronto-veg-food-fair-1 

Animal agriculture contributes more to climate change than all of transportation combined. Citing recent United Nations reports, Brendan will show how each of us has the power to significantly reduce the effects of climate change by simply changing what we eat.

Learn how you can dramatically reduce your carbon footprint by switching to a plant-based diet. For example, if just one person swapped out a standard American breakfast for a nutrient-rich, plant-based smoothie for one year, it would save the equivalent in greenhouse gas emissions as driving a midsize car (26mpg) from Vancouver, BC to Tijuana, Mexico.

The Need To Detox

Every once and while we treat our bodies like human garbage cans.  We drink too much, we eat too much, we smoke too much. Or we,*ahem*, all-of-the-above too much. 

That was me this weekend.  Let's just say there was poutine involved. Gourmet poutine. 

So, after this super fun, indulgent, friend-filled weekend, and being that fall is right around the corner,  this is the perfect opportunity to prepare for a detox.

The best rhythm I have found for detoxing is January, Spring, and Fall. It is trial and error to decide what works best for you, but this is a nice frequency because it occurs at a regular interval (about every 4 months). Ideally, you want to try and detoxify when you feel, well, to put it simply, toxic. 

I know what you're thinking.  Ugh the food preparation!  The horrible raw green food!  The lack of energy!

Personally, I won't put up with bland, green food, or hours in the kitch preparing a raw meal.  I know you are busy and important and you don't have time for this, either.  You do, however, want foods that are soothing and restorative and make you feel cleaner, lighter, and almost...virtuous.

The theory behind this detox is to give your digestive system a break, and allow the detoxification pathways to clear out toxins that may have built up in your liver and body. This way we allow the liver to properly clean house.

I should pre-empt this by saying that you should always check with your doctor before starting any kind of diet. This detox is not meant to cure or treat any disease.  I know you already know this, but it the responsible thing to do.

That being said, here is the general overview of the detox that I do myself and give to my patients:

• 1 week in length (can be extended to 2 or 3 weeks if you are a keener, or have had a particularly toxic past couple of months)
• liquid food for 2 meals/day, solid food for 1 meal/day (preferably lunch)
• unlimited water, decaf herbal tea
• supplements that co-incide with meals and promote liver function
• Obvi no caffeine, no soda, no soy products, no dairy, no meat, no sugar
  

Look in your social calendar and pick a time to start the detox when you have at least 2 days where you have no commitments.  There is an adjustment period you need to allow yourself, and want to give yourself time and space to do so.

Download Dr Stephanie's Detox Grocery List for a grocery list of the items you'll need.

You can get most things from your local grocer, or I prefer to try and get things from local farmers markets.  This time around, I have purchased just about everything from Kensington Market here in Toronto.

Here are some specific points on the detox:

• Start every day with glass of room temperature lemon water (before breakfast)
• A Liver Detox Pack Supplement: once in the morning with breakfast, and once in the evening with dinner. 
• Drink at least 3 liters of water every day.  And yes, prepare to pee.
• Drink Coconut Water (no sugar added is best)
• If it is available to you, try to take a sauna 1x/week while on the detox (most gyms have one, or a local spa).  This helps the skin detox as well.
• Every evening, take 1 teaspoon of a Flax Oil, Hemp Oil or any EFA Oil you like. This helps to assist regular bowel movement. My absolute favorite is Vega's Antioxidant EFA Blend.  You can read about the benefits here and will soon (*fingers crossed* - in about a week) be able to purchase them here (under "Products) or in my office (shameless self-promotion, I know).

Download Dr. Stephanie's Sample 7 Day Detox Plan to see how I incorporate the following Liquid and Whole Food Meals.

The Liquid Bit : Breakfast & Snacks

If you are nervous about this, don't be.  I have designed liquid meals based on the ease of preparation (seriously guys- we are talking less than 5 minutes of prep time), the integrity of the product, and the ones that will deliver the purest nourishment in liquid form.  You will feel full, too.  The products I use here have 100% of your RDI in Vitamins & Minerals, taste great, and are easy to digest.

For breakfast, I use either Vega Whole Food Health Optimizer , Vega Whole Food Smoothie Infusion, or my Metabolic Cleanse (available in house).  These are excellent to be taken while detoxing because they deliver the vitamins and minerals your body (including your liver) need.  

You can substitute any of your favorite fruit instead of raspberries (mangos with cashew or blueberries with almonds are particularly yummy), and substitute Unsweetened Coconut Milk or Rice Milk instead of Almond Milk.

Raspberry Smoothie

1 scoop of Vega Whole Food Smoothie Infusion or Metabolic Cleanse 

1/2 cup fresh or frozen strawbs or rasps

1 1/2 cups Unsweetened Almond Milk;  Stevia (optional for sweetness) 

Instructions:  Blend. Drink. Serves 1

Ginger Pear Smoothie

2 Scoops Vega Whole Food Smoothie Infusion

1 banana, 1 pear

1/2 tbsp fresh ginger, grated

2 cups Almond, Rice or Hemp Milk

Instructions : Blend. Drink.  Makes 2 servings.

Cucumber Lime and Basil

1/2 Cucumber

1 lime + lime zest

big bunch of Basil Leaves

Instructions: Blend. Drink. Serves 1

Beet-nik

Follow this original recipe (but leave out the alcohol!) and add in some carrot and apple if desired

The Liquid Bit: Lunch & Dinner Options

So usually, lunch is where your food option comes in, but it can be done at dinner as well.  Here are a sampling of recipes I use while detoxing:

Warm Broccoli & Spinach Soup

This is still considered raw even though it is warm - you still maintain the live, enzymatic properties of the broccoli because it is only lightly steamed.  Otherwise, it is very difficult to digest raw. (Yes, I am talking about tooting.)  

1/2 Avocado

6-8 Broccoli Heads (lightly steamed for 5 minutes)

2 Celery stalks

Red Onion or Scallions (to taste)

Handful of Almonds  (for the topping)

1/2 lemon

Instructions: Blitz in Blender. Eat. Serves 2.

Avocado and Cucumber Soup

Cuc's are a detox staple. They are light, and packed with water and have a cleansing effect. Avocados give a wonderful, buttery texture that is incredibly satisfying.  (Also wonderful for your skin, hair and nails).

1 Avocado

2 Scallions

1 Cucumber

2 Handfuls of Spinach and 1 Bunch of Parsley

Zest and Juice of Lime

If you prefer less creamy soups, you can put a 1/2 cup of sodium free vegetable broth or water to thin it out.

Instructions: Blitz in Blender. Eat.  Makes 2 servings.

Green Soup

1/2 Avocado

2-3 big handfuls Arugula, 1 bunch Kale or Spinach, and a bunch of Basil

2 tbsp Pumpkin Seeds (for topping)

1 tbsp Vega EFA Antioxidant Oil

1/2 lemon

Instructions: Blitz in Blender. Eat. Serves 1

The Food Bit

So here, you have lots of options, cold and warm salads, beets, fish, and an unlimited assortment of veg. Just stay away from soy, meats, and nightshade foods (tomatoes, eggplants, peppers).  Don't look at me like that...its just for a week!!

Here are some ideas:

Halibut with Steamed Kale dressed with some chopped hazelnuts and 1 tbsp of Sesame or Hemp Oil

Quinoa Salad with Dried Cranberries, Apples, Cashews

Steamed Beets, Kale, Alfalfa Sprouts and Sesame Seeds dressed with Vega EFA Antioxidant Blend (yes I know I am talking about Vega to death today, but it is really that kind of a product)

I actually just keep rotating these salads because I love them that much...I am open to ideas though - so send me your comments!!

--

If you have any questions about the products I have talked about here, or have any questions about this detox, please email me!  I am always excited when I get questions from readers and I am always happy to help.

If you would like to purchase Vega directly - please click on the image below:

Be Healthy.

Dr. S

xo

The Vile Easter Bunny (tries to) Strike Again

That saucy minx.  Every year that oh-so-clever, seemingly harmless, bunny manages to arrange for unhealthy, over-processed, sugar-laced chocolate temptations abound. *Conveniently* there are sweet temptations all over regularly healthy grocery and shopping hot spots and we are left to try and resist the power that is chocolate.

This year, I am going to beat that meddling bunny at her own game with….*drum roll please*…

Dr. Stephanie’s (first of many) Healthy Chocolate Recipes

It can be done friends. I have researched a ton of chocolate recipes, and these were the first ones to make the cut.

I have modified the originals to make them either low calorie, low sugar, or how to make them vegan. Some of the original recipes had ingredients only available to our lovely American friends, so I have substituted those out for ingredients that can be found in Canada, too. 

The other really important thing for me was how easy these are to make. Literally some of them are put in food processor, mix, serve.  Easy peesy.

I have also added in a raw cheesecake recipe, that I wasn't so sure of..until I tried it.  Are you allowed to call a cheesecake gorgeous?

I would love your feedback on these recipes.  Did you add or subtract anything to them? How did they turn out?  Comments are loved in the comment section below.

For The Calorie-Counting Bunny

Molten Chocolate Lava Cake

Oh, yes...you read that right.  This is an ooey- gooey chocolate king of a cake for under 200 calories per serving.  No, no, thank YOU.

You will need 4 ramekins.  I really like to add a little bit of my favorite protein powder to this. Vega is a personal favorite, or a hemp-based protein powder works well too. 

This can be made vegan-friendly by substituting:
    Jell-O for Agar (1:1 ratio)
    Liquid Egg for Banana (1 Banana = 1 egg)
    This vegan chocolate cake recipe

    Creams & Butters can be replaced with vegan-equivalent substitutes

Ingredients:

For Cake

1 Cup Chocolate Cake Mix (like Duncan Hines or a Betty Crocker)
2 TB Unsweetened Cocoa Powder
1/4 Cup Fat-Free Liquid Egg Substitute
1 TB Semisweet Chocolate Chips
1/2 tsp Stevia
2 Dashes Salt

For Filling

1/2 Jell-O Sugar Free Chocolate Pudding Snack (about 1/4 cup)
1/2 TB Semisweet Chocolate Chips
1 tsp Fat-Free Liquid Creamer (like Coffee-mate Fat Free Original)
1/2 tsp Light Whipped Butter

 Directions:

For The Filling:

Step 1    Place the chocolate chips for the filling in a glass and set aside.    

Step 2    Nuke the creamer & butter for 15 seconds (should be very hot)

Step 3    Pour the nuked mixture over the chocolate chips and stir until they have dissolved. Cool for a few minutes.    

Step 4    Add the pudding to the mixture. Stir.

Step 5    Spoon the chocolate mixture into four mounds on a non-stick sprayed or parchment-lined plate.

Step 6    Place in the freezer for 25 minutes.

For The Cake

Preheat oven to 350 degrees.

Step 1    Place chocolate chips in a bowl with the cocoa powder. Add 1/4 cup boiling water and stir until everything has dissolved.    

Step 2    Add 1/2 cup cold water. Stir well.

Step 3    Add all of the remaining ingredients (cake mix, egg substitute, Stevia, and salt) to the mixing bowl, and whip with a whisk for 2 minutes.   

Step 4    Once the chocolate mounds in the freezer are a little firm, spray four baking ramekins with nonstick spray.

Step 5    Spoon the cake batter (which will be a wee thin) into the ramekins.

Step 6    Remove chocolate mounds from the freezer, and place one in the center of each batter-filled ramekin. Put the ramekins in the oven and bake for 15 minutes. Cakes will look shiny when done.

Step 7    Carefully remove each ramekin from the oven.

Either eat right out of the ramekin (that would be me), or wait until it has cooled and plate it.  You'll need to nuke the cooled cake for 15 seconds to get that ooey-gooey goodness back.

Top with something fabulous like a mint leaf.

For The Green Goddess or Vegan Bunny

Vegan Chocolate Chestnut Blackbottom Pie

I was very popular with my neighbours and patients this week with this baby.  It is rich, decadent, and all organic. 

Serves 4 people

Ingredients:

350 grams (or 12.3 oz) sweetened chestnut puree
100 grams (or 3.5 oz) bittersweet chocolate
12 vegan chocolate wafer cookies
2 Tbs. vegan margarine
2 Tbs. coconut oil (optional)

Directions:

    Step 1 In food processor, turn the chocolate cookies into fine crumbs. Melt the vegan margarine and mix into the chocolate cookie crumbs.

    Step 2 Press the cookie crumb mixture into the bottom of a pie form or individual forms.

    Step 3 Open the chestnut puree jar or can and place in a large bowl.

    Step 4 Using a double boiler, melt the chocolate and the optional coconut oil.

    Step 5 Mix the melted chocolate into the chestnut puree until well blended.

    Step 6 Place in the refrigerator for 10 minutes to become a bit more solid and easier to work with.

    Step 7 Place a generous layer of the chocolate chestnut mixture on top of the black bottom crust.

    Step 8 Chill in the refrigerator for 1 hour before serving.

    Step 9 Garnish with something fun like chocolate curls or mint leaf.

The Raw Blackforest Chocolate Cheesecake

This one I was stoked to make.  I have never baked anything 'raw' before.  It is literally not cooked at all, and gets its firmness from being in the freezer.  The chef who created this had also mentioned you can replace raw cacao butter and coconut oil with a dark Green and Black’s chocolate bar.

For The Filling

2 Cups Cashews, soaked 1 hour or more
1/4 Cup Agave Nectar
1/4 Cup Maple Syrup
1/4 Cup Water
1/4 Cup Cacao Butter, Melted

1/4 Cup Coconut butter, Melted
1 -2 Teaspoons Coffee Extract (optional)
1 Teaspoon Vanilla Extract or Seeds From 1/2 Vanilla Bean
1/4 Teaspoon Salt
1 Cup Cocoa Powder
One 10oz Package Frozen Cherries, Thawed

Directions:

Step 1    Blend everything together except for the cocoa powder and cherries until smooth.

Step 2    Blend in the cocoa powder

Step 3    Hand mix in the thawed cherries. (If you want to make a sauce out of the cherries, either set some aside or use an additional package.)


For The Crust:

1/2 Cup Brazil Nuts
1/2 Cup Shredded Coconut
Pinch Salt
1 Heaping Tablespoon Cocoa Powder
1 - 2 Tablespoons Agave
1 - 2 Tablespoons Cacao Nibs
1/4 Vanilla Bean Seeds from 1/4 vanilla bean

Directions:

Step 1    Food-process the brazil nuts, shredded coconut, salt, cocoa powder and vanilla bean seeds

Step 2    Add the agave and cacao nibs until the mixture just starts to stick together.

Step 3    Press into the bottom of a springform pan. If you are making a large cheesecake, feel free to double or even triple the recipe (crust and filling).

Pour the filling over the crust and chill or freeze until ready to serve.

Crazy good (for you) cocktails.

I was out for drinks with a girlfriend over the weekend.  Both being former fitness competitors -  we got pretty animated over eating and drinking healthy - it inspired today's post. 

I love a good drink, but am always secretly hoping in the back of my mind that that my body will somehow 'forget' about the extra calories I am drinking (ahhh wishful thinking I know, but a girl can dream!!).

After coming across these recipes, I can easily say now that it is practically your obligation to drink if you want to live a clean, and healthy lifestyle. 

These recipes are a few of the some of the most healthy, most antioxidant rich, most green, most calorie-conscious cocktails out there. 

The Green Bloody Mary

Start your Sunday brunch off right with this green twist on the classic:

1 1/2oz Absolut Vodka

Equal Parts Green Tomatoes, Cucumber, Tomatillos, and Parsley

1 Scallion

1/2 Jalapeño (optional)

Pinch of Salt

Blend. Drink. Love                                                                                                               

Blackberry Blossom

Blackberries & strawberries actually increase their antioxidant effect when combined with alcohol.  Who knew, right?!

This recipe gets an extra dose of vitamin C and antioxidant from the juice of yuzu, a citrus fruit popular in Japan.

                                                                                                                                                                                                                                                                                                                                                                                                                                               1 Medium Handful of Blackberries, muddled
2 oz Yuzu Juice
1 oz Lime Juice
1 oz Lemon Juice
1 oz Agave Nectar
3 oz Vodka (or Sake),                                                                                                                     Prosecco (or sparkling white wine) to taste (optional)

Divide muddled berries between 2 tall glasses. Fill glasses to rim with ice. Combine the rest and pour over ice. Top with splash of Prosecco. Makes 2 servings.

'Beet'nik

So beet is, like, the miracle veg.  It is rich in

*deep breath*

A, B1, B2, B6, C, Calcium, Magnesium, Copper, Phosphorus, Sodium, and Iron.

It a natural cleanser, lowers blood pressure, helps with constipation, cleans the liver and kidneys, and it is just plain amazing.

Combine equal parts Orange Juice, Beet Juice, and Vodka.  Sweeten with a little Honey.

Garnish with an Orange Wedge.

(Be forewarned that beets are so powerful that it can change your urine to a pinky colour)

Marvelous Mojito

Nothing says summer like a mojito.  Summers on a patio. Somewhere in Spain. Or France. Some hot music playing in the background and you are tanned and gorgeous...

Add powerful and delicious berries for a sweet kick to the mojito (and the summer daydream)

1 1/2 oz. Bacardi Light Rum
Equal parts Raspberries, Clementines, Pom Pomegranate Juice
8-12 Fresh Mint Leaves  and the Juice of one Lime
1 oz. Agave Nectar
Soda Water
Thyme Sprig for garnish

Combine muddles berries and mint leaves & lime juice. Add the rum, and soda water to your liking.

Garnish w thyme sprig and drink your body healthy.

The Morning After Shake (Wild Blueberry & Hemp Shake)

So you had too much to drink.  The head-pounding. The dry mouth. The dizziness.  Try this puppy the next morning and see how you fare:

1 1/2 Cups Pure Water
5 tb Hemp Seeds
3 tb Agave Nectar
1 tb Coconut Butter (optional)
1 tsp. Vanilla Extract
1 10 oz Package of Frozen Wild Blueberries
1 Cup Frozen Banana (optional)
Pinch of Salt

Serves 1 - Double or triple the recipe for your friends (or yourself). It is a full meal.

Blend everything except for the frozen ingredients on high speed until it is white, creamy and frothy. Add the frozen ingredients and blend again on high until smooth and creamy.

Adding the banana makes it thicker, creamier, and sweeter.  Up to you.

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Go on now. Drink & be healthy. On a Patio...somewhere in southern France...