Melon Summer Smoothie

IMG_4280Dear rainy days, back off quick because summer is coming and it’s ready to stay!;)

One thing on every one’s mind is beach body season! With summer around the corner motivation is high and spirits are flourishing. When the heat rolls through, the constant “I need to get in shape” or “I need to start eating healthier” statements fly around as often as the sun rises. I am super excited for everyone who wants to start their journey to living a healthier lifestyle and fully support the entire community with my healthy recipe ideas to use as motivation or guidance. I created this smoothie recipe for one of my clients I met with earlier this week because this low calorie smoothie leads her to reach the goals we created while satisfying cravings simultaneously. I made it again this morning to drink on my way to work and I must say, it tastes exactly like summer.

Refreshing, light, hydrating, and so so sweet.

My breakfast recipes tend to be simple, quick, and travel friendly because who really has time in the mornings. I am going to emphasize how important it is to understand how to transform healthy eating into easy recipes because time is always of the essence. All I did was blend a cucumber, frozen watermelon, mango, lime juice, maca power, water, and ice. I am using what is in season because cost and convenience are two focal points I always like to keep in mind. Tis’ the season for farmers markets, shop at the markets closest to you to save every dollar you can. They tend to have a better selection of organic produce compared to grocery stores. You can easily make this recipe into a juice by holding off on the ice and/or adding more water. I prefer smoothie consistency, but if you like a juice, a high end juicer is not required. I use my vitamix 90% of the time because it does not remove the fiber like a juicer does. Plus juicers are 100% more difficult to clean, as least mine is.

This refreshing smoothie will keep you hydrated for those hot summer days. If you decide you are turning up on a Tuesday, feel free to add some vodka in there too. Trust me, it’s a delicious option as well!:)

Melon Summer Smoothie 

IMG_4268Prep Time: 5 minutes

Servings: ~1 (pint) 

Ingredients:

  • 1 cup watermelon, cubed 
  • 1/2 cucumber, sliced w/skin
  • 1/2 mango, cubed
  • 1 lime, juiced
  • 1 tsp maca powder

Directions:

  1. Blend all ingredients with 1 cup of water and ice. Yep, thats it.

Toppings used: 2 crushed almonds, 4-5 frozen blackberries dropped in at the end (purely for picture purposes ;), also delicious).

Sit back, relax, and sip that sucker down.

Note: I used frozen watermelon for my recipe because I cut a whole melon two days before and froze some. You do not need to do that, if you want a thicker consistency simply add more ice. Adding maca powder is going to be a great natural energy boost in addition to the nutrients you already have like vitamin C, vitamin A, & potassium. I buy my maca powder online from vita cost (least expensive I have found) or organic burst.

This weekend my oldest sister and I will be hosting my other sister’s bridal shower and we are thrilled. The excitement cannot be contained any longer! I am thinking about doing a post of the bridal shower menu/decor/planning/ect. If this is something you would be interested in reading about, please let me know. It is not the general topic I write about, nutrition, so I am unsure if I will post at all. Let me know your opinion! Thanks ya’ll.

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Cheers to summer weather and smoothies! Thanks for visualizing nutrition with me today!

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❤ Rebecca Raymundo, RD, LDN

 Per serving: Calories: 105; Total Fat: 0.4 g (Saturated Fat: 0 g); Cholesterol: 0 mg; Sodium: 5.5 mg; Potassium: 394.9 mg; Total Carbs: 26.4 g; Dietary Fiber: 4.9 g; Protein: 2.6 g; Calcium: 6.3%; Vitamin A: 15.2%; Vitamin C: 60.2%; Iron: 4.9%.

Immune Boosting Blast

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Hello fellow guys, girls, RDs, yogis, foodies, fit fanatics, moms, dads, aunts, uncle, and anyone else who is living a healthy lifestyle with a little help from my blog!

It has been an extremely busy couple of months and I will be the first to say, “Long time, no post!”. Since my last update was in February I will start off by letting all of my newest readers know a little bit about me. I am a Registered Dietitian who works in the community setting and at a residential health recovery center in the greater Chicagoland area. If you are interested, you can find more information about my services under the Services Available tab on my home page.

If you have been following me since the beginning, I thank you for including me in your journey to a healthier lifestyle. I noticed there are a lot more viewers recently and I would like to restate the type of lifestyle I lead to stay healthy for those who may not know. I originally created my blog to have a permanent and credible resource for my friends and family to resort to instead of asking me a million questions all at once. I would answer the same types of questions over and over again. I thought getting this information in writing for everyone to see at once would be easier for me and more convinient. Through MyNutritionVision I advocate no one specific diet. I will repeat…No One Specific Diet! Instead, I choose to encourage others to incorporate whole foods and exercise into their daily “diets” to improve overall quality of life.

I say the word “diet” sparingly because I do not really like the stigma that has come attached to it. A diet insinuates a short term fix, we all know that doesn’t exist otherwise I would not be here. I use the term diet meaning the food and beverages consumed each day considered in terms of its qualities, composition, and its effects on health. 

I wanted to announce the type of diet I follow again to be 100% clear on my beliefs. I prepare foods for myself and my loved ones that revolve around our specific needs and likes. If I had to give an answer, I suppose I would say I follow the palo diet the closest. That does not mean 100% because I could never give up cheese, occasionally of course. 😉  Yes, I make all different types of recipes including vegan, vegetarian, paleo, whole30, raw, gluten free, ect. It simply depends on who I am cooking for, what I feel like eating, what I have time to make, and more. Since I post my recipes to MyNutritionVision I try to make a well rounded board of options for all types of people. So if you are ever wondering, “What type of diet does she follow?”, I hope you now know the answer…I don’t. Whole foods all the way!

Now that we have that out of the way lets focus on this amazing drink!

I like to refer to it as my magic medicine. Although, there is no magic necessary. You can improve your health with simple, whole foods. Thats right! No medicine or chemical required.  This drink is a great antioxidant loaded with Vitamin A, Vitamin C, potassium, fiber, calcium, and iron. I know I incorporated a few ingredients that may not be the norm for a juice or smoothie. Below are some of the health benefits of those ingredients explaining why I included them in my recipe.

Garlic 

1. Cardiovascular benefitsDue to its sulfur compounds, vitamin C, vitamin B6, selenium and manganese.

2. Antiviral and antibacterical benefits 

3. Anti-inflammatory agent 

4. Cancer prevention: Daily intake of garlic has been found to lower risk of virtually all types of cancer with the exception of prostate and breast cancer.

*Interesting tip: If you let garlic sit after chopping or crushing it increases its health benefits.

Ginger Root 

1. Reduces gastrointestinal distress: Shown in research to be more effective compared to Dramamine. Also 100% safe and effective to use during pregnancy to reduce nausea and vomiting.

2. Anti-inflammatory effects: Ginger contains a high level of the anti-inflammatory agent known as gingerols. People with osteoarthritis or rheumatoid arthritis have seen a noticeable decrease in joint pain by increasing their intake of fresh ginger.

3. Immune boosting: Helps promote healthy sweating which is part of fighting sickness.

Turmeric 

1. Anti-inflammatory agent: Curcumin is the main main anti-inflammatory agent. Potent for reducing inflammation, especially in IBD (Irritable Bowel Disease).

2. Cancer prevention: Inhibits the growth of cancer cells by protects the cells from free radicals.

3. Improves cardiovascular health: Curcumin in turmeric leads to improvements in endothelial function reducing risk of heart disease.

 

Immune Boosting Blast  

Prep Time: 5 minutesIMG_3617

Servings: 3 pints  

Ingredients:                                                         

  • 1 1/2 large oranges
  • 3/4 c pineapple, chopped 
  • 1 Granny Smith apple
  • 3 large carrots  
  • 1-1 1/2in ginger root
  • 1/2in turmeric
  • 1-2 cloves garlic
  • 1/2 lemon, juiced
  • cayenne to taste
  • water
  • ice

Directions:

  1. Chop the pineapple, apple, and carrots into pieces that will fit in your blender. My biggest mistake with this step was not cutting the apple into small enough pieces, everything else was fine. Takes about 1 minute. I cut my apple into 8 pieces compared to the original four I tried to stuff in my vitamix. Peeling the skin is unnecessary. Leaving it on the apple adds fiber to your drink.
  2. Add the peeled oranges, ginger root, turmeric, garlic, lemon juice, cayenne, about 1 cup water and ice. Add more water or ice for desired consistency. Blend thoroughly and enjoy.

If you have not subscribed yet, I hope you do. This summer is going to be filled be lots of good for you recipes that are practical and fun your the whole family!

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Looking forward to everyone following a healthy lifestyle by visualizing nutrition with me once again!

❤ Rebecca Raymundo, RD, LDN

 Per serving: Calories: 104; Total Fat: 0.3 g (Saturated Fat: 0 g); Cholesterol: 0 mg; Sodium: 14.6 mg; Potassium: 358.8 mg; Total Carbs: 29.1 g; Dietary Fiber: 5 g; Protein: 1.4 g; Calcium: 8.2%; Vitamin A: 43.7%; Vitamin C: 124.1%; Iron: 9.7%.