April is Diet Cleanup Month! (Sherri)

Hey Team,
April is diet cleanup month so how are you cleaning up your diet for the month of April? Whether you decided to do a total cleanup or a portion, it's all good. Let's post our progress, our favorite recipes as well as your progress for the month.

To kick it off, I am re-posting the post "Jeff's Cold Busting Smoothie" as well my variation from our group because there is valuable information to be read by all.

As for me, I will be increasing the amount (to at least 1 per day) of green smoothies and raw home juices.
Here's to better and cleaner health!
Sherri Donohue

Sifu Brinker mentioned smoothies at our meeting on Saturday and I am following up by posting Sifu Brinker's recipe as well as my today's variation and reasons why smoothies, especially green smoothies are extremely beneficial. And yes, I am the "guilty" party for introducing Sifu Brinker to green smoothies. :)


First off to answer the question, why not just eat a salad? Chomp vs slurp, the smoothies packs a lot more nutrition density because there an be a huge variety of plants in an 8-ounce glass. Because humans are
omnivores, not herbivores, our systems inefficiently break down cellulose (plant fiber) and as a result, we are not absorbing as much nutrition as what's available. Introduce the blender that breaks down the cellulose and basically, dumps out the nutrients into the smoothie juice ready to be absorbed by our bodies. Greens (spinach, kale, romaine lettuce, cilantro, collards, chard, broccoli, etc) are especially beneficial because plant chlorophyll is very similar to human hemoglobin (think iron and oxygen content).


Are juicing and smoothies the same? No, smoothies are made in a blender and contain all of the plant fiber where as the undigestible plant fiber is removed during juicing. Is one better than the other? I believe they each have their place as some foods do not blend well (wheatgrass) and some foods do not juice that great (bananas). Any juice, as long as a fibrous plant such as wheatgrass isn't used, can be made as a smoothie, it will just contain the fiber which isn't a bad thing.


Sifu Brinker developed his own green smoothie recipe is fabulous and is a good base starting point for a well-rounded smoothie. I use his smoothie recipe a lot with my own variations. Sifu Brinker uses exact
measurements, while my "exact" measurement is a handful - give or take. Smoothies are pretty forgiving.


Jeff's Cold Busting Smoothie
40 grams whey protein powder
1 banana
1 Fuji apple
125 mL (1/2 cup) pineapple (WITH core)
250 mL (1 cup) broccoli
125 mL (1/2 cup) blueberries
250 mL (1 cup) ice


Why each ingredient is use, besides "it's good for you" and has vitamins and minerals.
Whey protein: protein.
Banana (riper the better): potassium, sweetness, and absorbs the overbearingness of the broccoli
Fuji apple: Fuji because they are the superior apple, apples mainly because of the pectin (fiber). Pectin is great for digestion, helps balance cholesterol, helps reduce stress, and helps ward off prostate cancer.
Pineapple: pineapple contains bromelain which is a digestive enzyme that breaks down protein. Bromelain is also an anti-inflammatory. The greatest concentration of bromelain is found in the core. Also pineapples contain manganese for strong bones.
Broccoli: broccoli is a superfood. Cancer prevention, Vitamin C (acts as an antihistamine which eases the discomfort of a cold) bone health, eye health, immune system support, nervous system support, repair sun
skin damage, contains a truck load of calcium and fiber, and more.
Blueberries: packed with Vitamin C as well as antioxidants, reduces free-radicals, improves vision, reduces belly fat, promotes urinary health, brain health, heart health, alleviates constipation and improves digestion,  and so much more.

Getting the idea of the health benefit scope?


My variation on the smoothie:
2-3 Tablespoons of hemp seeds, I'm dairy allergic and hemp provides
both protein and omega 3 fatty acids
kept the banana, apple, and pineapple
added an orange (needed the rind for scones, so why not toss the rest of it into the smoothie?
Cilantro instead of broccoli. I love broccoli, but I rotate my greens. Cilantro gives a refreshing taste and is also a powerful detoxifier especially of heavy metals (mercury).
Kept the blueberries and added in cranberries. Berries are packed with nutrition.
2 cups of water instead of ice. Me and ice don't mesh in a smoothie.


I started drinking green smoothies to get more fruits and veggies into my diet. What I didn't count on was the magnitude to which my health improved as well as the increased energy and vitality. I miss the smoothies when I don't have them.