Doterra & GSGLife are teaming up!!

That's right essential oils!  

Have you ever had a head ache that wouldn't go away?  Sore muscles? Or little one sick with a cold and needing some instant relief?  Are you ready to ward off sickness this year??!!!

Join us Jan. 10th at 10am for a quick class and demo of essential oils. 

We will be teaching a Detox class and in addition be educating you on essential oils and why they are an important part of clean healthy living. 

This detox is clinically studied and scientifically based.  You will systematically cleanse your colon, kidneys, liver and gallbladder.

GO HERE to learn more specifics about why you should choose this detox 

and then GO HERE to order your manual and support
remember Dec 31st is the last day you can get 20% off with the support program.
support is offered for 3 months as least 3 times a year, and remember once you have the manual you can always do the detox anytime of year with all your friends and family!
ITS A GREAT YEAR to GET HEALTHY!

Have you ever been curious and really wanted to visit a Chiropractor?  Well now is the time to but any hidden fears or concerns aside and join us on Jan. 8th at 7pm at Dr. Reed Richards office in Springville UT!  Dr. Richards has opened up his clinic to feature our Green Smoothie 101 class free of charge!  We will continue to teach our 12-steps to whole foods 12 week course!  Admission is free and all you need to bring is yourself and a couple friends!

Maple Ridge Chiropractic & Massage
655 E 400 S  Suite D
(801) 655-3989

Here are a few details about Dr. Richards and Maple Ridge Chiropracitic

Dr. Reed Richards 
Chiropractic Physician

I grew up in Central Washington where I loved spending time outdoors either on the rivers or mountain biking. After serving a 2 year mission for my church in Northern Colorado and Wyoming, I went to Brigham Young University in Provo, UT where I met my beautiful wife Brittany and graduated with a Bachelor’s degree in Exercise Science. I then went on to the University of Western States in Portland, OR where I graduated with a Bachelor’s in Human Biology and a Doctorate of Chiropractic. While there I developed a certainty that I could help others through chiropractic care. I was able to treat a diverse population through the school’s outreach clinics in downtown Portland, and see the benefits this hands on approach gives. The body is an amazing thing with networks of wiring, the ability to produce and breakdown complex molecules, and heal itself. I strive to help the body perform its many tasks through my care. Although I loved being back in the Northwest, opportunities opened up for me, Brittany, and our 3 amazing kids right here in the Art City. I am thrilled to be serving Springville, Mapleton, and the surrounding area.

Thumbs Up to Relief
Many people go to a chiropractor because they are in pain. In this first phase of care, the main goal is to reduce your symptoms. Sometimes this will require frequent visits for a time.
Most people are under the assumption that if they don't feel any pain that there is nothing wrong with them - that they are healthy. Unfortunately, pain is a very poor indicator of health. In fact, pain and other symptoms frequently only appear after a disease or other condition has become advanced.
For example, consider a cavity in your tooth. Does it hurt when it first develops or only after it has become serious? How about heart disease? Regardless of whether you are talking about cancer, heart disease, diabetes, stress or problems with the spine, pain is usually the last thing to appear. When you begin chiropractic care, pain is also the first symptom to disappear, even though much of the underlying condition remains.

Wellness Tip of the Month

Watch Out For Inflammation
Many people don't realize it, but inflammation is happening in your body. It causes pain and many disorders and chronic diseases. Decreasing inflammation is key to optimum health. Come in and ask Dr. Richards what you can do to keep on top of it. 

Golf Swing

My husband and his whole family are golfers!  I have always loved the idea of golfing, driving in a cute little cart, wearing cute clothes, sipping on cold lemonade, getting a nice tan, 

hanging out with all the posh people at the country club. 

 I loved this idea of golf...until i tried to play golf myself.  its a really mentally hard sport.  the focus, the skill, the repeated challenge of making the perfect swing. My husband hasn't given up on my golf skills yet, i'm just too impatient, and golf takes a lot of practice.  but there is one thing i can do, and i can do it well.  The golf leg swing exercise!  again this is a great  move that isn't in the sagittal plane, work on those inner thighs!!

(its called a 'golf swing' because your leg acts like a pendulum and swings, just like your putter when you are putting)

Golf Swing Step 2

• Return to standing, balancing on left leg as you swing extended right leg diagonally across body to left (lift right leg as high as you can).
• Quickly return to squat. Do 20 reps. Switch sides and repeat. Do 2 sets.

Golf Swing

Targets: Abs, obliques, butt, inner thighs, and quads

• Stand with feet wider than shoulder-width apart, toes turned out slightly, elbows bent with hands in front of you.
• Lower into squat.

 

Santa Strawberries

santa strawberries

ingredients
Frosting:
1/4 cup mascarpone cheese, at room temperature
1/4 teaspoon pure vanilla extract
1 cup powdered sugar
Santas:
12 large strawberries
24 mini chocolate chips

Directions
Special equipment: Pastry bag fitted with a small star piping tip

For the frosting: In a medium bowl, using an electric hand mixer, beat the mascarpone and vanilla until smooth. Gradually beat in the powdered sugar until the mixture is thick and smooth. Using a spatula, transfer the frosting to a piping bag fitted with a small star piping tip.

For the Santas: Using a paring knife, cut off the leaf-end of each strawberry to make a flat surface. Cut a 1/2- to 3/4-inch piece from the pointed end of each strawberry and reserve as the hats.

Place the strawberries, wide-side down, on a work surface. Pipe a 3/4-inch-high swirl of frosting on each strawberry. Place the hats on top and pipe a small ball of frosting on top of the hats. Press two chocolate chips, pointed-sides inward, into the swirl of frosting to make eyes.

Recipe courtesy Giada De Laurentiis

January DETOX

Most of us are in a stage so undesirable—but so common—that we’ve accepted it as “normal”:

• You’re tired all the time, and you’re way too young to be so tired.
• Your weight is over your ideal, and trying every fad diet hasn’t worked.
• Your digestion isn’t really working, but you don’t know how to fix it.
• You often feel depressed, anxious, or overwhelmed by everyday life problems.                                                                                                                                                      What if these conditions aren’t necessary, and they’re easier than you think to turn around? Toxic sludge has built up in your digestive tract for decades, and chemicals have accumulated in your liver, kidneys, skin, and lymphatic system. Your blood is recirculating toxic fragments, round and round and round. What if there’s a way out?
  The GreenSmoothieGirl Detox is 26 days of the most productive rest-and-repair you’ve likely given your body in an entire lifetime. And you needn’t suffer or starve!
  Come with us on the journey, and you’ll get support from experts, recipes that actually taste good, and all the instruction you need! All of it is based on good science and safe, effective detoxification.
  Everyone indulging in the Western diet needs to clean house. Even if you have a clean diet, you still need to detox, since we are in an unnatural situation in the modern age. Many chemicals outside the food supply are in our environment and end up in our tissues.
  Once organs of elimination get backed up, the body’s oxygen supply is diminished and the immune system begins to fold in on itself. The body’s pH becomes more acidic, and you are at high risk for many diseases.
  Also, all health, and all disease, begins in the gut. Most of your immune system is found there! The good news is that you have the power to turn it around, by cleaning out your whole gastrointestinal tract! That’s what we’re here to do.
• order detox here Register now for our January 2015 Group Detox Event. Bring a buddy and save $50 when you purchase the Full Support for 2. Robyn leads a group cleanse two or three times a year. The program can also be done on your own schedule. 

• Ten benefits you can expect from the Full-Support Detox program:
  

  1. You’ll participate in a program that will systematically detoxify the (a) colon, (b) liver, then (c) kidneys and gall bladder. The diet will cleanse joints, blood, and lymph as well.
  2. During this cleanse it is possible to lose up to 20 lbs. It is also possible to maintain your weight if you are underweight. (The FAQs tell you more.)
  3. You get inside information, from leading medical detoxification experts, such as Rashid Buttar, DO; Thomas Lodi, MD; Trent Teegarden, DC; Evan Brady, DC; Judson Wall, DMD; Jack Tips, PhD, ND; Gaetano Morello, NMD; and more.
  4. You get our comprehensive manual with the best practices in detoxification. You get a Quick Start Guide with menu planner, shopping list, and recipes for easy planning and shopping.
  5. You can choose from two levels of participation: Level I for those new to detox wanting to give it a try, and Level II for those willing to spend more time and seeking an advanced, optimized experience.
  6. You’ll go through an easy food-elimination program to test for your personal food sensitivities.
  7. You’ll have a chance to find a Detox Buddy if you don’t bring your own to the party! This cuts the work in half and gives you accountability!
  8. You’ll have Members-Only access to the Forum, to ask questions and read answers from GreenSmoothieGirl coaches and your peers. The forum is available anytime, and is monitored by GSG staff during 26-day group detox events.
  9. We teach you little-understood ways that you are daily bombarded with chemicals, with tips on how to easily minimize or eliminate exposure.
  10. You’ll leave the detox with a changed understanding of nutrition, which will help you maintain your rejuvenated inner vessel much better than you did before!                           
                           
• 1. Robyn’s Detox Manual, 216 pages of information about detoxing:
     • Easy-to-follow menu plans, shopping lists, and recipes.
     • Color photos of each recipe.
     • Explaining all the parts of your body’s detoxification and elimination systems.
     • Educating you about toxins, the body’s Toxic Load, where toxins are found and simple tips on how to avoid them.
     • Info about the dreaded “cleansing reactions,” what they are and what to do, so you sail through it.
     • Where most detox programs go wrong, what to avoid.
     • Recipes and tips and videos on how to replace toxic cosmetic and home products.
     • How to change your personal “set point” for your weight.
     • Habits to undertake that will work together with the diet to purify and restore organs of elimination.
     • An easy food-elimination testing program that yields useful data about your food sensitivities.
     • Tips for transitioning back to “real life” without falling into all the old habits.
     • Frequently Asked Questions
     • A chart of foods to eat freely, sparingly, and not at all
  2. Quick Start Guide with menu plans, recipes, and shopping lists.
  3. A laminated wallet-sized card to take shopping, ingredients to avoid in cosmetic and self-care products.
  4. Detox Portal to access all detox information and resources.
  5. Support from coaches and participants in the forum to answer questions and optimize your experience.
  6. Daily emails from Robyn with helpful and timely content.
  7. Daily audio or video featuring detox-expert doctors.
  8. Buddy Connection: meet a buddy if you don’t have one.                                                        Order HERE

Butt Kicker!

Are you liking these leg routines!  Do you have any favorites?  or any that i haven't focused on yet?

I love doing leg routines!  I think it steams from my days of volleyball, lifting weights and seeing strong muscles in the mirror. 

Just remember its your legs that move you....so be moved to move more!!

this move is perfect for you to do while in the kitchen waiting for the dinner timer to go off.  This week i'm sure you will find yourself super busy, so sneak this move in while you multi-task with cooking or waiting in line at the grocery store.   and yes, i'm often that weird lady waiting in line at wal-mart with my 3 kids, stretching my legs or doing calf raises, and you better believe that this week i'll be doing this BUTT KICKER in line as well! 
and so will my girls!

 Butt Kicker 

• Push off right foot to stand on left leg as you bend right knee to bring foot toward butt, reaching left hand behind you to tap right foot. Quickly return to athletic stance and rotate legs.
• Do 20 reps. Switch legs and repeat. Do 2 sets.

Guess Spot by: train.eat.repeat, Amy Tenney!

I am so honored to have Amy @train.eat.repeat do a guest post for me today!  She is super talented and the best yoga instructor in America!  Yes that's right America!  Amy and I met while our husbands attended  MidWestern University in Glendale, AZ.  She helped me through some rough times while I was pregnant with the twins.  She stopped by once a week to check on me.  Helped me stay sane after they were born.  And though we haven't seen each other in over 3 years she still is a close friend and is very supportive with my adventure in green smoothies and blogging.  Thanks again AMY!

So What’s the Deal with Yoga Anyway?

Amy Tenney, Yoga Teacher, Triathlete, Wife and Momma.

Sure, Yoga Handstands look awesome on Instagram, but you can certainly enjoy yoga without them.   Don’t let all those extra bendy, upside down photos that scare you away from trying yoga, or staying with it, or trying it again.  If you can breathe, you can do yoga.  Seriously.  Yoga means to “yoke” or “unite.”  We unite our breathe with our movement, our body with mind and soul.  I thought about what I could offer you, dear readers, as both a yoga teacher and lifelong student and all I could come up with is HONESTY.  So here we go:

Does it stink in HOT yoga? 

Sometimes, yes.  I live in El Paso so the aroma of my evening class resembles green chilies from time to time.  Haha.  Whatever you’re eating, you’re sweating out its aroma.   How’s that for motivation to clean up your diet?

Will we end the class frolicking in a circle and throwing flowers?

Ummmm, no.  When I started teaching at a Crossfit gym, the owner really asked me this.  For some, yoga is a spiritual journey. For some it’s a lifestyle. For other’s it’s strictly a workout.   Many take a few pieces from all these elements. 

I tried Yoga—ugg!  I know I need it, but seriously, I couldn’t concentrate.  I hate it. 

If you don’t like the vibe of one class, try out another one.  Maybe my style isn’t right for you, but maybe there’s a different style, a different teacher you connect with.   Yoga ranges from the restorative and meditative (often labeled: Hatha, Yin or Restorative) to the dynamic, sweat your guts out challenging (Vinyasa Flow, Power, Hot, Ashtanga).  From the music choices to the pace of the class, you need to find something you enjoy.

Is Yoga just for thin bendy girls?

No!  Emphatically no!  I actually have more male students than female, and every body type.  I work with our local high school football and baseball teams.  These athletes found yoga helped with injury prevention, flexibility and focus.   My Crossfit and runner friends agree.  As a triathlete, I've found yoga helps me recover faster to hit my next workout harder.  For the non-athlete, curious and skeptical about yoga, the invitation remains.   Find a style and teacher that meshes with your personality and goals. 

Do I have to be vegetarian, vegan, fruitarian to REALLY be a yogi?  Do I have to give up sugar and happiness?

Find your personal balance between food and fitness.  What works for me might not work for you.  I love fresh vegetables and fruit.  I incorporate as much wholesome food as I can and hydrate well.  That being said, I went hiking one morning and did yoga at the summit.  While standing in tree pose, I had an epiphany:  I love “Macadamia Lacey’s” from Trader Joes and I’m not going to apologize for it!!!  It’s a thin caramel/macadamia/chocolate creation that I absolutely love.  I’m not going to tell you what to eat.  I will tell you that the food we fuel our bodies with makes an impact mentally and physically; so figure out the best way to take care of yourself.

When we honor our bodies and the movement available to us, we learn to appreciate our abilities, limitations, flaws and possibilities.  We strive for progress and find joy in the journey.   Namaste! 

You can follow Amy and all her amazing moves on instagram @train.eat.repeat 

She is an amazing athlete and great cook and an exceptional friend and Mother!!

side lunge

The other week my friend Alyssa form PBandHwellness.com took the kids to the local park and did a quick 20 min workout together while the kids played.  We each brought a list of moves to do, and this was one Alyssa had us do.  It is a great move because I often find myself moving in one direction or just the sagittal plane.  always forward, but rarely do i do any exercise with side motions!  this exercise is perfect to strengthen and give me some flexibility.

Side-Lunge Butt Kicker

Targets: Abs, obliques, butt, quads, and hamstrings

• Stand with feet hip-width apart, arms by sides.
• Lunge to right with right leg, keeping toes pointed forward and bending right knee 90 degrees. Hinge forward from hips and touch left hand to floor.  if you can't touch the floor that's ok, just reach as far as you can.  as your strength and flexibility increases you will eventually touch the floor!!
• Move back to center and repeat lunge to the right again.  
• Repeat 12 reps and switch legs.  
• 3 sets each side!

sleep....

Do you average 8 hours of sleep per night over 7 consecutive days?
Do you dream?
Do you wake-up feeling rejuvenated and ready to take on the world?
Do you look forward to bedtime, or do you dread bedtime—beginning to worry about whether or not you will sleep tonight as soon as the sun starts to set this evening?

Even though we don’t require as much sleep as our growing children, Adults still need good, quality sleep. We should shoot for at least 8 hours of sleep per night. Yep, 8 hours. At the very least, you need to AVERAGE 8 hours of sleep per night, per week. So let’s do some simple math–since your probably sleep deprived, I will do it for you :)–8 hours of sleep per night for 7 nights equals 56 hours of sleep in a week. Are you averaging enough sleep hours?

If you’re not getting enough sleep at night, then make sure that you are making it up on the weekends–sleep in when possible, nap when possible, go to bed a little earlier when possible.

If you struggle to find deep, restorative sleep that allows you to wake-up feeling rejuvenated and ready to take-on-the-world, try doing 5 things tonight that promote good sleep:

How is Your Sleep?

If it is anything short of AMMMAZZZINGGG, then ask yourself these questions:

Do you sleep uninterrupted and unawakened?

Do you sleep deeply?

It seems that after having kids, sleep is a rare thing at our house.  I long for the days of sleeping past 6:30am.  but i can't be greedy i'm very grateful that for the most part i sleep through the night.  it wasn't too long ago CeCe was just born and getting 2 consequtive hours of sleep was like gold.  don't even let me explain how rare sleep was when the twins were born....ouch it was a rough first 9 months with the twins.  with three young kids the chances of everyone sleeping peacefully through the night is rare.  and if the kids don't wake up, then having a resident husband who is on call with the worlds loudest pager, and who has to routinely leave at 4 am. then i wake up with him and his odd schedule.

i'm sure we all live similar lives where sleep is a rare commodity.  But sleep is very important.  after all sleep is one Maslow's hierarchy of life...do you remember this from school?  my point is sleep is important to our health and our well being.  here are some tips to help you with getting the sleep you need

1. Don’t drink caffeinated drinks after 3pm. Your afternoon Diet Coke pick-me-up could be keeping you from getting your ZZZ’s. And don’t eat 3 hours before bedtime. Digestion can interfere with sleep, too.

2. Turn off the iPhone, iPad, and put your computer to sleep at least 1 hour before bed. Studies show that the “blue light” from these screens actually decreases your natural melatonin production–a natural hormone that helps us drift into sleep.

3. Drink something warm before bed. A nice, warm cup of Chamomile tea within an hour of bedtime, will calm your mind, your tummy, and your soul.

4. Keep a notebook or journal at your bedside table. Before you go to sleep, make a reminder list of the things you need to do tomorrow. Sometimes we can’t sleep because we are so worried that we are going to forget something.

5. In the same notebook or journal, write down what you mind is worried about. Worries keep our minds going around in circles and prevent deep sleep. Once you have done this, look over your “worry” list. Then, for every worry you have listed, write down the same number of things that you are grateful for. Ending your worry list with gratitude creates a peaceful perspective to close the day.

So if you are troubled by sleep–or the lack thereof–then try these helpful and healthy hints to help you find the deep sleep you are looking for!

GSGLife Minerals

also you can try natural remedies like GSGLife minerals...clients who add 2 drops of GSGLife minerals to 8oz of water report better sleeping!

Today i want you all to go read Alyssa's post about what an ideal weight really is.  she has laid out the science and all the facts to get your "ideal" weight 

in line with the reality, healthy weight each of us should try for.  

I can't say it better than her, so click HERE and discover what is a healthy weight for you!

December all about the LEGS!

Our legs are the powerhouse to our bodies!  they move us, they are strong dominate muscles, fast twitch and slow twitch, they burn the  most calories!  We need our legs, and we need them to be STRONG and HEALTHY!

and because a day doesn't go by wear i sing or my kids sing, "its all about the bass."  I've decided that December will be all about the legs!  Fit Fridays are happening this month on the blog.  every friday i will give you a new leg work out to add to your routine, some might be new, some might be oldies, but it's all about the LEGS this month so lets do this!!

Here is a killer NEW move for you to try at home with all the family, laying down!!  great for you butt, and hamstrings, and great flexibility move for your hips!

Diagonal Leg

Targets: Abs, obliques, butt, quads, hamstrings, and calves

•  Lie faceup on floor with knees bent, feet flat, hands on floor by hips.
•  Lift hips off floor and tuck left foot under right thigh, left knee pointing left.  

• Keeping hips lifted throughout, bring left knee out to left to untuck foot, then extend leg diagonally up to left.
• Return left foot to tuck position. Do 20 reps. Switch sides and repeat. Do 2 sets.

Isn't that the best Leg move you've seen in years!!

The Winner is!!!!

Thank you to everyone who entered the 7day smoothie challenge E-Book give away!

But there can be only 1 winner...

and the winner is....

Bea Durrant!

But because I want share with everyone, anyone that buys any GSGLife products in the month of December I will send you a copy of this amazing book with over 20 recipes!!!

click HERE to buy any of your products

remember everything is GLUTEN FREE, NO SOY, NO SUGAR, NO ANIMAL PRODUCTS!

its all organic and raw with only 7 ingredients. 

Also there are over 14 books to add to your whole foods and recipe library

Enter to win!!

Thanks for stopping by my blog!

browse around and learn a bit about green smoothies and fitness!

to enter to win an amazing E-Recipe 7day smoothie challenge leave a comment below and also 'like' my facebook page at Green Smoothie Sisters!

contest ends Wednesday at 12noon.  Tag your friends to my facebook page and get an entry for each friend tagged!

the above is just one of the amazing smoothie recipes you could win!! valued at $25!

PINEAPPLE UPSIDE DOWN CAKE GREEN SMOOTHIE

---

Did you know cherries are one of the top antioxidant-rich foods you can eat? They also contain 260 mg of potassium per one cup serving. Not to mention the calcium, Vitamin C, iron, and even protein. Pretty sweet! Bananas add more potassium, spinach adds more Vitamin A and iron, and pineapple is full of Vitamin C and bromelain. Try it and let us know how you liked it! Serves 2

 ingredients

2 cups fresh spinach
2 cups almond milk, unsweetened
1 cup pineapple
1 cup cherries, pitted*
1 banana

1 scoop gsglife Vanilla protein powder. 

*Other fruit can be used, such as berries.

 directions

1. Blend spinach and almond milk until smooth.

2. Add remaining ingredients, and blend until smooth. Enjoy!

*Use at least one frozen fruit to make smoothie cold.  frozen fruit is great, its cheap and its a great way to get fruit that is currently out of season.

ways to stay healthy during thanksgiving!

 follow these simple tips to kick off the holiday season on the right foot

• Drink a green smoothie for breakfast - Eat healthy foods BEFORE you sit down for the big meal. Approaching Thanksgiving dinner with a ravenous appetite is a recipe for disaster!
• Do something active - Participate in a Turkey Trot, play some touch football before the big meal, or go for a brisk fall walk.

 we have a tradition to go watch my husband and the local weekend warriors in a turkey bowl at the local high school football stadium.  its great!  we bring the kids bikes and the baby stroller and we jog around the track while daddy throws touchdowns!  being active as a family is the best way to spend a holiday!

•  Watch your portions - It may feel right at the time to devour a heaping mountain of buttery mashed potatoes, but your body will thank you later if you manage to get by with a reasonable helping.
• Prepare Healthy Sides - Tradition might dictate sides full of marshmallows and brown sugar, but you can easily substitute healthier options that are both delicious AND nutritious. (Follow the link below for a few healthier options for you Thanksgiving table.) 
•  RECIPES

now this is my kind of turkey!  i don't eat meat, so i think this is rather a great upgrade!

and above all, have a great day, and remember its a day of fun, friends, family and gratitude!  Take some time to enjoy the day!