Tropical Hemp Smoothie

Tropical Hemp Smoothie

3‐4 Servings

1banana

1/2 cup pineapple

4 leaves kale

2 tbsp hemp seeds

2 cups water

Beth Bunchman, MS, CHHC


303-956-8063

beth@secondnaturehealthcoaching.com

Go RAW!

Go RAW!

I have been touting this green smoothie thing for a while now and I have to say, it honestly has become my go-to, #1 best thing I have done for my health in recent years and has saved the sanity and health of many of my clients as well. Green smoothies are filling, allergen-free, “pre-digested,” and chock-full of nutrients (preventing cravings and binging). And summer is the best time to try them…when fruits and veggies are fresh and easy to obtain, and a cool and refreshing meal or snack sound appealing!

The Benefits

·      High mileage food

·      High nutrient absorption

·      “Predigested”

·      Nutrients galore: vitamins, minerals, protein-rich, antioxidants, fiber, phytonutrients

·      and enzymes

·      Healing and alkalizing

·      Cleansing and chlorophyll rich

·      Concentrated sunshine

Do we need this many greens?

YES! Most of us do not get enough greens and yet greens help us to fight disease, improve our overall health, and restore your body to balance.

Whether you like it or not, the food you eat WILL change your life for better or worse. The Standard American Diet (SAD) is highly acidic which leads to inflammation and many diseases. A smoothie for a meal or snack helps replace a previously highly inflammatory meal and can help combat other less optimal choices through out your day!

Why drink your greens?

·      Quantity unbeatable – you can pack a lot of greens into one beverage

·      Kid-friendly

·      Versatile

·      Portable

·      Made in minutes

·      No added oil or salt (usually added to greens when cooking or as salad dressing)

·      Carnivore-approved

Added benefits

·      Feel better

·      More energy

·      Look better: clear skin clear, bright eyes, shiny hair

·      Lose weight

·      Stop cravings

·      Eliminate constipation

·      Get rid of afternoon energy slump

How much greens should I use?

Ideally? 1-2 bunches of greens a day (not as much as you think!) but feel free to start gradually

Mix it Up

For maximum benefit, rotate your greens! Try:

• ·      Kale (red curly kale, dinosaur kale, etc)
• ·      collard greens
• ·      herbs (parsley, basil, cilantro, etc)
• ·      Lettuce (romaine, green leaf, red leaf, butter, etc)
• ·      Swiss chard
• ·      Spinach
• ·      Endive
• ·      Lamb’s quarter
• ·      Dandelion
• ·      what else can you discover?

Getting Started

• ·      Use simple ingredients (2 or 3)
• ·      Blender, knife, board and sealed jars
• ·      Plan in advance
• ·      Pre-wash produce
• ·      Make ahead (The nutrients in your smoothie will begin to degrade during the blending process, so they are most nutritious immediately after blending. But for convenience while learning, feel free to start by making large batches and using over several days or make the night before. Aim to work in smaller batches and eat immediately in the long-term.)

Formula for Success

It can be far less frustrating to start with a series of recipes. After you get the hang of it, begin to improvise. I recommend the following formula for success every time!

• 1-2c Liquid – preferably filtered water but you can also try milk, non-dairy milk, juice, coffee or tea
• 1-2c greens (see list above)
• ½-1 c fresh or frozen fruit (I prefer 1 banana and ½c frozen berries)
•  protein (optional – try nut butters, soaked nuts, seeds, protein powder, yogurt, cottage cheese, beans…)
• sweetener (optional – try honey, stevia, figs, dates, maple syrup)
• spices/herbs (optional – try mint, basil, lavender, cilantro, parsley, vanilla, cinnamon, cardamom, nutmeg, ginger, etc)
•  superfoods (optional – try coconut oil, flax seeds, hemp seeds, chia seeds, cacao, fish oil, sprouts, spirulina, chlorella, probiotics, aloe, maca, bee pollen)

Blend smoothies by placing water rich foods at the bottom of the blender and harder foods/ice at the top.

Beth Bunchman, MS, CHHC


303-956-8063

beth@secondnaturehealthcoaching.com

Is this you?

Is this you?

You swear it will be tomorrow, or Monday, or your birthday.  The day you will begin to focus on you and your health.  But that day always slips through your fingers. And these ‘days’ keep passing by. You have a really busy life and taking care of yourself has not only dropped further down your ‘to do’ list, it fell off of it.

Sound familiar yet? 

Work, family, daily tasks, emergencies – this is life.

When I was struggling with digestive issues I was always so tired, both literally and figuratively.  I was tired of feeling unbalanced.  Tired of not having the energy to enjoy my life to the fullest. Mostly, I was tired of feeling like I was failing at achieving that elusive balance.  I may have looked good on the outside, but on the inside I was foggy, irritable, moody, suffering from allergies, and feeling generally overwhelmed by life.

It was during my studies at the Institute for Integrative Nutrition that I finally realized I was not following the instruction you are given when you fly on a plane, the in case of an emergency instruction - put on YOUR mask first.  If you are not taking care of yourself you really cannot take proper care of the others around you. Running on an empty tank, or a tank filled with junk, does not serve you well.  Taking the seemingly selfless path of not putting yourself first is actually counterproductive because you can’t take care of everyone around you if you yourself are struggling.

So I implore you to stop waiting for the perfect time, ideal program, enough money, after your next vacation, whatever and get started today. Do SOMETHING, ANYTHING to put your own oxygen mask on first today.

Need help? Don’t hesitate to ask!

Beth Bunchman, MS, CHHC


303-956-8063

beth@secondnaturehealthcoaching.com

Watermelon Smoothie

3 Cups Watermelon 

Juice half a lemon

1 cup water

1 Tablespoon dried coconut

1 Cup Spinach,

¼ Cup pumpkin seeds

½ Cup dried persimmons

1/2 Cup oats

4 ice cubes

Blend!

What is a Health Coach?

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The Power of Thoughts

The Power of Thoughts

It is common to blame our circumstances for our current state and attitude, however consider for a moment if the opposite was true. What if your attitude and thoughts could instead determine the outcome of a situation? This is called the Law of Attraction and is a widely accepted theory that has been taught for hundreds of years and is now confirmed by modern science.

The Law of Attraction is based on the premise that thoughts are energy and like energy attracts like energy. Therefore, you attract things and circumstances into your life that are in harmony with your current vibrational frequency. Which, in essence, means that you can indeed manifest the changes you want to see in your life. And your thoughts are key to creating your reality. By learning to control your dominant, habitual thoughts, you can change the path you are on in life.

However, this also means that if you frequently validate your concerns or gain from your limitations, you will be stuck manifesting more of the same concerns and limitations.

To begin altering your reality and creating a more positive future for yourself, try:

1.    Sighing – Let go of everything to de-stress

2.    Look for signs of love everywhere.

3.    Create a clear vision and verbalize it. (Revisit your intention from this program and see if it is a wish or a command.)

4.    Cultivate amnesia – Let go of assumptions, expectations, and prior history and experience everything with an open mind and heart. This is particularly valuable in relationships.

5.    Express gratitude – List off 10 things you are grateful for as fast as possible. Do this several times a day. Everything counts, no matter how big or small.

6.    Don’t condemn/judge – acknowledge, reframe, and forgive. For example, when confronted with a person with serious road rage or a lead foot (a) think to yourself they may have somewhere important to be or (b) may be taking out another frustration on you or (c) just be grateful you aren’t experiencing their frustration and angst.