Maruja Nutella

Maruja's Awesome Sugarless Diet

My start of a sugarless diet started something like this:  I broke up with my boyfriend Nutella some time ago. For a while I was heartbroken, but most of all, I was ‘hangry’ (a weird combination between ‘hungry’ and ‘angry’… A term I was convinced I had coined, but apparently has been around for ages), but now I am drowning my sorrow in healthy food.

And... it is amazing!! I feel more energized than ever. The first 3 days were not so fun (sugar rehab sucks, I’m not gonna lie), but I think I found a way of eating that really works for me when I want to lose a little weight. I usually do a strict version for 30 days, and then transition into a more lenient version to stay in good shape (and still have a life). Maybe my sugarless diet works for you as well!

Maruja by Gijs

Sugarless diet menu example

Breakfast:

  • 1 big glass of water, with a little lemon if you like (*side note: I still don’t know for sure if lemon water is a good idea, some people say it’s really healthy for you because it is alkalizing, others say it is bad for your teeth… what do you think, lovely readers?)
  • something hearty with lots of protein, e.g. 2 boiled eggs, or a protein shake if you are craving something sweet
  • in the morning you can get away with a little more than the rest of the day, so IF you have an intense craving for something not super healthy (like something fried), this is the moment to indulge. But try not to! ;)

Lunch:

  • this is usually the biggest meal of my day!
  • something hearty and filling, but preferably only veggies. I like to have a warm lunch, that fills me up more. My favorite is a nice thick veggie soup or an oven roast of lots of different veggies, like red bell pepper, zucchini and broccoli.
  • if you are really hungry, add something protein rich with slow carbs, like brown rice, quinoa or chick peas

Dinner:

  • healthy carbs with proteins, e.g. quinoa with veggies and shrimp, or spelt pasta with artichokes, or brown rice and beans etc,
  • put about half of what you would normally have on your plate, on a bed (as much as you want) of leafy greens like kale, arugula, baby spinach etc.
  • season with olive oil, vinegar, salt & pepper, lemon and / or a home made sauce (keep it light, nothing too buttery or cheesy)
  • if you are still are hungry, have more! Just always make sure it’s at least 50% leafy greens

Sugarless diet tips and tricks

TRY TO AVOID  SUBSITUTE IF YOU CAN'T CONTROL YOURSELF
 Sugar in ALL forms: cookies, candy, and yes, even fruit that has a lot of sugar (bananas, mangos). Honey, maple syrup etc. are slightly better for you, especially when raw, but it’s STILL sugar, just so you know…  - Fruit that does not contain too much sugar (preferably in the morning), like: grapefruit, granny smith apples, etc. No more than pieces per day!- Carrots (especially those baby ones, mainly because they are adorable)

- A pot of tea (I like white and green tea)

- Eat a little more than usual, when you’re full you’re less likely to get a sweet craving

Handful of dried fruit, tea with some honey, a little bit of chocolate (as dark as possible, e.g. 72%)
 Everything ‘white’: pasta, cake, potatoes, white rice, bread Brown rice, quinoa, lentils, chick peas, beans  Choose the ‘healthy variation’, so spelt, wholewheat , sourdough etc.
 Alcohol  Glass of red wine (is even healthy for you!)  Another glass of red wine :D (no more than 2 per day) (but you can have it every day, AWESOME!)
 Meat  Chick peas, lentils, beans, eggs  Lean meats like chicken or healthy fish like salmon or mackerel,
Dairy  Protein shake, hummus  Mozzarella or feta, greek yogurt

Lentil Soup

I find it best to eat little portions throughout the day, about 6x times a day. This way you don’t get any cravings. I will either take breaks between my meals, or have a snack in between meals. Good snacks are, for instance:

  • handful of cashews or almonds
  • green apple
  • raw veggies: carrots, cucumber, tomato etc. (if this feels too boring, add some balsamic or apple cider vinegar, a few drops of a quality oil and a sprinkle of quality salt)
  • a light soup
  • protein shake (I like them with cocoa powder, natural peanut butter and chia seeds)

Sugarless diet rules

  • you really should never be very hungry, that makes you grumpy (you guessed it: hangry :D) but also you will be more likely to make unhealthy decisions. Be kind to your body!
  • eat mindfully (no tv) and enjoy it. This will make you chew your food better, making it easier for your body to process it. Also, if you remember eating it will make you eat less (did you know that people with amnesia eat more frequently?)
  • drink 1,5 liter of water per day, and a pot of green tea, no other beverages (except maybe for that glass of red wine, yay!)
  • I am still not convinced green juices are that great for you (don’t kick me off OYL, Lonneke, let me explain) I believe when you eat anything, it is best to have it in its purest form. Juicing is already processing fruit and veggies, and I think you get rid of the fiber that makes it so healthy for you. But I could be wrong, please correct me if I am. I do LOVE juices, they are like little (healthier for sure) energy drinks, so I drink them anyway if I feel like it (#rebel)
  • try not to eat too much late in the evening. I usually have 1 after dinner snack and most of the time when I think I’m still hungry, I’m actually thirsty (don’t laugh, it’s a very common mistake). So first have a big glass of water or a cup of green tea. If you’re really still hungry, have a light protein rich snack. No need to go to bed feeling miserable ;)
  • only eat when your body needs food aka do not fall into the trap of emotional eating. Sometimes you just need a hug, or a good laugh, or a good cry or to go out dancing. Learn to read your body’s signs.
  • very important rule: plan 1 cheat day a week! On this day you can eat ANYTHING you want… this is incredibly effective, because it keeps you strong in those moments when you are like: ‘ok, fine, I’ll have just this 1 cookie…how bad can 1 cookie be??’ It is in THESE moments that you have to control yourself, that one cookie is a gateway drug, I’m telling you. Just say NO.
  • really get to know your own pitfalls, and try to find substitutions for all of them. For instance, I have a sweet tooth as it is, but especially when my man and I are watching a movie in the evening. So now I make some tea and maybe have some dried fruit or popcorn with a little salt. Another pitfall is when I hang out with friends and/or go out for drinks, but I just try to stick to red wine. Sometimes a little more than 2, but hey… A girl’s gotta live too, right? ;)
  • when you do fall off the wagon: ENJOY it and get over it… But I know you can do this!

If you are one of those people that can eat anything… first of all, I don’t like you anymore (I’m kidding, I love you!). Second of all, this might be a little too extreme for you. I am unfortunately not one of those people :D so I need to be kind of strict with my diet to stay in shape (*sad trombone*). The first time I tried this way of eating, I lost those last 7 pounds that were always bothering me. I STILL look more toned than ever, even after Christmas (don’t even ask), Easter and the so-good-but-so-bad reunion with my ex (Nutella, in case you forgot the intro). Feels good to be back in the saddle though, and seriously, if I can do it, you can… So my dear readers, do you have anything to add to this diet? Any comments? What works for you, and what doesn’t ? I’ll share some recipes soon, and of course there are tons of good ones already on Organice Your Life! Good luck!

Maruja Video

Love, Maruja Retana

p.s. Read more of my articles on Organice Your Life, like How to Schedule Your Week, or Banana Protein Pancakes.

And... You might also like to follow my work @ Vocal Psychology!

Disclaimer:

This sugarless diet is based on personal experience. IF you make any dietary changes, ALWAYS make them from the perspective of loving your body, and the desire to make your body healthier and stronger.

Before starting any diet (including this one), and/or if you have ANY concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Always listen to and trust your own body.

First published on April 26th 2015, updated in 2019


Lonneke Engel is making Roasted Artichokes

Roasted Artichokes

An easy, simple and delicious recipe: try my Roasted Artichokes!

https://www.youtube.com/watch?v=eoGXoPofUCY

Love, Lonneke

Roasted Artichokes
Roasted artichokes are a great side dish or a starter of a wonderful dinner

Author:
Recipe type: side dish / starter
Serves: 4

Prep time: 
Cook time: 
Total time: 

Ingredients
  • 4 Big artichokes
  • Salt & pepper
  • Mild olive oil for roasting (preferably not extra virgin)
  • Lemon juice
  • garlic (unpeeled)

Instructions
  1. Cut of the ends of the artichokes
  2. Open up the artichokes
  3. Add a clove of garlic in each artichokes
  4. Drizzle garlic over the artichokes
  5. Add a bit of salt
  6. Wrap them individually in a piece of alumium foil
  7. Add them in a casserole pan
  8. Put in over on 350 F for about an hour
  9. Check if artichokes are ready and add some more salt and pepper to your liking
  10. Enjoy!

First published on Nov 19th 2012, Updated in 2019


Making of Model Chocolate part 2

Hello beautiful readers! I share the cacao love with Organice Your Life® contributor Abigail O'Neill, so what's better than getting together for some model chocolate making with friends? As Lonneke already shared her favorite recipe from Abigail's Model Chocolate book, I'm gonna share mine with you all.

READ MORE: The Making of Model Chocolate part. 1

First of all, I wanted to congratulate Australian supermodel Abigail O'Neill with her wonderful work on the amazing book Model Chocolate ! Much more chocolate LOVE to you my dear, thank you very much for the effort of turning your passion into something everyone could benefit from!

foto 2
Getting ready to start our "Chocolovers" cooking in the Organice Your Life® kitchen. All ingredients and of course Model Chocolate cook book by Abigail.

I'm crazy for cookies... only the smell of cookies coming from the oven drives me crazy! So I chose the Chocky Bikkies with almond butter and honey. They are made with cacao nibs for a bit of crunchiness... I absolute love IT ! These are the healthiest I've ever made... Ingredients such as coconut, macadamia , vanilla and honey are the heroes of this awesome mixture above...

_MG_0746-2

_MG_0765-8
We used to spoons to make the shape..._MG_0764-7... and a fork to help 

And it all together turned into ...

_MG_0777-11
THIS! Beautiful leafs made with lots of LOVE

The other day at home, my boyfriend Fabio reproduced another great recipe to one of our good friends and everyone was absolute blown away by how easy and tasteful were the Protein Cocoballs!! We've tried out eating them either before and after getting our workout done. It felt good to my body both ways, increased my energy level and helped recovering muscles. They're good as sweet treats after lunch or dinner, as it's made with the best ingredients and superfoods on Earth, so you don't get to feel guilty about eating them. It's pure goodness ;)

foto 5
Delicious Protein Cocoballs ready!

So let's get inspired , get your friends and start cooking!! If your are interested in having access to all these amazing choco blast, please go to OYL shop and get yours! E-book and hardcopies are available HERE. Join us and share your love for raw chocolate too! Share your love for chocolate too!

Xo Carol ;)

pictures by Carol, Fabio & Fairest Photo

First published on November 11th 2013, updated in 2019


OYL Leftover Minestrone Soup

You know I love leftovers! I always find a way to make something delicious with it. A Leftover minestrone soup is a great leftover dish using fresh and leftover ingredients. You can even use the (vegetarian) pasta sauce, and the pasta you made the night before! Also, any vegetables left in your kitchen, can usually be added to this soup. So clean up your fridge and make a lovely soup!

Love, Lonneke

OYL Leftover Minestrone Soup
A hearty Italian soup full of healthy vegetables.

Author:
Cuisine: Italian
Recipe type: Soup
Serves: 4

Prep time: 
Cook time: 
Total time: 

Ingredients
  • 1 fresh tomato
  • 4 tbsp tomato paste
  • 1 Zucchini chopped
  • 1 small onion chopped
  • 1 carrot chopped
  • 1 can of chickpeas, washed and drained
  • 2 cloves of garlic, minced
  • fresh parsley, chopped
  • 3 or 4 cups of water
  • 1.5 cup of your favorite pasta, cooked al dente
  • Olive Oil (for cooking)
  • 2 tbsp dried Italian herbs ( a herb mix, for instance with oregano, rosemary, basil, sage, marjoram, thyme)
  • 1 Bouillon cube ( or a cup of bouillon liquid, 1 tbsp of powder, or 1 tbsp of bouillon paste, adding extra for flavor is optional)
  • Salt
  • Pepper

Instructions
  1. Put a pan on the stove and lightly sauté the garlic in the olive oil
  2. Add the onions and zucchini until golden brown
  3. Add the water and bouillon, turn heat low.
  4. Add the carrot, tomato paste and chopped tomato
  5. Add the herbs and chickpeas
  6. Let simmer for 20 min, occassionally stirring.
  7. Taste and add salt and pepper to your liking.
  8. At the end, a few minutes before serving, add the pasta and parsley

Notes
Soup tastes the best when it has cooled and is reheated. To add extra flavor to this healthy soup, you can prepare it the night before (minus the pasta, you need to add that just before serving)

You can add leftover (vegetarian) pasta sauce to add flavor, or instead of bouillon. Add and taste until you like your soup!

If you use dried chickpeas, you need to wash and soak them overnight the night before, and add them in the soup a bit earlier, because they need to cook more.

Other leftover vegetables you may add are bell peppers, celery, (cooked) green beans, spinach(add at the end), mushrooms, (cooked) potatoes, green peas, and more!

 

 


Making of Model Chocolate

Carolina, Fabio, Dirk and I spent some time in my Organice Your Life® kitchen in NYC making delicious chocolate treats! We first went through the Model Chocolate book by top model & OYL contributor Abigail O'Neill, and picked our 2 favorite recipes.

Lonneke & Carolina making chocolateLonneke & Carolina 

Model chocolate book

Australian model Abigail just released her first chocolate & super foods book full of yummy desserts & treats called "Model Chocolate". And send us a copy too to try some desserts! So we spent the whole night preparing the recipes and we had a lot of fun!

From the many, many recipes, I chose the pie Love Me Bittersweet Jaffa Pie and Carolina chose the cookies.

model chocolate book

Love Me Bitttersweet Jaffa Pie

The pie is a mix of pure, organic ingredients like shredded coconut, pure chocolate nibs & powder, orange oil, orange juice, macadamia nuts and dates.  It is probably the most expensive pie I ever made, as most of the ingredients are not cheap, but it is one of the best pies I ever tasted! The amount of each ingredient was really perfect, you could really taste the orange oil & juice in the "aftertaste". And all the ingredients are uncooked, organic and actually healthy for you! Of course you don't eat the whole pie at once, so after the pie was made, and we all had a piece with a nice cup of tea, we split the remaining pie and Carolina & Fabio took their half home. We later found out we all ate a little piece each night after dinner as a treat until it was finished! So the whole week we all enjoyed it. So in the end it was something we could enjoy for so long it wasn't an expensive pie at all.

macadamia dates coconut flakes 1The ingredients for the crust of the pie are mixed together in a blender.

making crust of raw pieFabio is making the crust of the pie by pressing the pie mixture really well to get a solid and strong bottom of the pie

pouring of chocolateFabio ads the chocolate mixture onto the crust

Carolina pouring chocolateCarolina sprinkles raw cacao nibs on top.

Model chocolate book 1Model Chocolate book with the chocolate pie after coming out of the fridge.

Model Chocolate pie 2We love a piece of this chocolate pie!

The whole recipe for this delicious pie you can find in the Model Chocolate book .

Chocolate cookies

The cookies were a mix of ingredients like chocolate powder, spelt meal, maca, macadamia oil, coconut oil. These pictures are going to be posted in an article by Carolina so stay tuned!

What are you making next from the Model Chocolate recipe book?

Love, Lonneke

All pictures copyrighted by Organice Your life® 

First published in 2013, updated in 2019


Food by Lonneke: Gazpacho

Gazpacho is easy to make, it is a great raw dish for when you need to cool off a bit.

Check out this video filmed in my kitchen in NYC where I show how I make an easy and delicious gazpacho!

https://www.youtube.com/watch?v=j63djYCQlhY&t=21s

 

Love, Lonneke

First Published in 2012, updated in 2019


Frosty Fruity - Raw Chocolate

I love to talk about raw chocolate! Check out my video and recipe below.

p.s If you would like to make this recipe for Frosty Fruity when you're going to have an actual frosty Xmas day, you can always swap the frozen fruits for some stewed fruit or dried fruits and perhaps some spices such as cinnamon, cayenne and nutmeg to make a more warming kind of chocolate treat.

Video of me talking about my book Model Chocolate and my health

https://www.youtube.com/watch?v=LmVGozECa68

More raw chocolate recipes

My ebook with over 70 superfood chocolate recipes, as well as beauty, fashion, art and featuring some beautiful Australian models, is now live via my site abigailoneill.net for $25.

Love and chocolate xxx Abigail 

 

Frosty Fruity - Raw Chocolate
A delicious frosty & fruity chocolate treat!

Author:
Cuisine: rawfood
Recipe type: snack

Ingredients
  • 60g cacao butter
  • ¼ tsp vanilla powder
  • 1 tbs raw organic coconut oil
  • 2 tbs raw macadamia butter
  • 2 tbs raw dark agave
  • ⅓ cup raw cacao powder
  • 1 cup freshly frozen mango, diced
  • ½ cup frozen blueberries

Instructions
  1. Melt cacao butter with vanilla powder and coconut oil in a glass bowl over another bowl of boiled water.
  2. Remove from heat, whisk in macadamia butter, agave and cacao powder.
  3. Line a glass dish with greaseproof paper and squander frozen fruit into the base.
  4. Drizzle raw chocolate on top. Chill one minute in freezer. Serve.


Model Chocolate recipe book by Abigail O'Neill

Is there anyone on this Earth who doesn't love chocolate? We don't think so!

Model Chocolate Book

OYL contributor & Top Model Abigail O'Neill is a raw chocolatier, and superfood connoisseur, who just published her first recipe book "MODEL CHOCOLATE" with over 80 delicious & nutritious recipes. You can buy it in Ebook or hardcover, and these books are our first product in our OYL Shop HERE!

Giveaway

We gave away 5 Ebooks and one Hardcopy worth over $60. The 5 winners of the 5 E books have been announced on our social media. Instagram, Facebook & Twitter. The winner of the hardcover book was Jurgen Behrens from Rotterdam, the Netherlands, as he sent in this great creative picture & quote of him and chocolate!

 

Model Chocolate giveaway

Love, the OYL team

first published on September 28th 2013, updated in 2019


Organic and vegetarian Thanksgiving

The nicest thing about Thanksgiving is being with your family and/or friends, and eating good food! Food is the best when it is shared.

Thanksgiving in New York City

When I am in New York City during Thanksgiving, I usually make a big nThanksgiving dinner with the help of my friends. And all my friends without plans for Thanksgiving are always welcome to join. This always gives a nice and spontaneous group of friends that get to know each other over a nice dinner.

Thanskgiving at Lonneke's
Thanskgiving at Lonneke's
Another Thanksgiving at Lonneke's

The preparation for Thanksgiving is to me the most fun. I buy nice plates and napkins and decoration for the table. I go to the farmers market to buy the veggies of the season.  I make fresh soup and hot spiced apple cider. I make a sweet pie and chocolates for dessert.

Most families will eat turkey this season, but there are many vegetarian options too for the main course.  Like this Hazelnut cranberry roast by Field Roast:

I am also obsessed with Candle Cafe restaurant. They bring delicious vegan recipes for the main course of your vegetarian Thanksgiving:

https://www.amazon.com/Vegan-Holiday-Cooking-Candle-Cafe/dp/1607746476/ref=asc_df_1607746476/?tag=hyprod-20&linkCode=df0&hvadid=312281022958&hvpos=1o1&hvnetw=g&hvrand=5535407376824911477&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9067609&hvtargid=aud-801381245258:pla-568788174442&psc=1

 

Some recipe ideas to have a very Organice Your Life Thanksgiving for everyone:

Starter:

Roasted Artichokes.

Pumpkin soup with apples

Main:

A vegan celebration roast by Field Roast

(or the hazelnut cranberry roast by Field Roast as mentioned in earlier in the article)

(A roasted real turkey for people who eat turkey is optional)

Red Wine Vegan Risotto

Roasted Brussel Sprouts

Sweet potato puree or roasted sweet potatoes

Cranberry sauce from scratch

or

Roasted Salmon from the oven

with

roasted stuffed red bell peppers

Dessert:

Raw Chocolate Fondue.

Old fashioned Apple Pie.

Abigail O'Neill's Pumpkin Pie

 

What are you cooking this Thanksgiving?

Love, Lonneke

First published on November 24th 2014, Updated in 2019


Quinoa pasta with cashew pesto

This is a simple recipe but it makes you look like a true chef! Pasta with cashew pesto is delicious and nutritious using cashews as a creamy base. While the usual pesto is made of pine nuts & basil mixed together, this is proof you can use other nuts to get a creamy base, and arugula for the green color and flavoring. You can decide to make this pasta vegan by leaving out the parmesan cheese (I have to say the parmesan cheese helps the flavor a lot!). Quinoa pasta is the newest thing on the market: pasta made from quinoa. You can of course use any other pasta like whole wheat pasta. 

Quinoa pasta with homemade cashew pesto
This is a simple recipe but it makes you look like a true chef!

Author:
Cuisine: italian
Recipe type: dinner
Serves: 2

Prep time: 
Cook time: 
Total time: 

Ingredients
  • 2 handfuls of cashews
  • 2 handfuls of arugula
  • olive oil
  • grated parmesan cheese
  • seasalt
  • pepper
  • lemon juice
  • basil (optional)
  • Quinoa pasta (or any other pasta you like) a cup per person

Instructions
  1. Mix the arugula, cashews, olive oil, lemon juice, salt, pepper, parmesan cheese in a blender until a smooth texture.
  2. You could add basil for the flavoring, but is not necessary.
  3. Cook the pasta al dente, with a bit of seasalt & olive oil, following the instructions on the package. (I cook and turn heat to medium, and taste the pasta until I like the bite)
  4. Drain the pasta.
  5. Add the pesto to the pasta and mix well together.
  6. Serve & enjoy!

Notes
You can leave out the parmesan for a milder flavored sauce or if you want a vegan sauce. You can substitute for any other pasta kind. This pasta is nice with a piece of grilled fish like salmon ( if you eat fish) and grilled tomatoes!

[threecol_one]Pesto pasta[/threecol_one] [threecol_one]Pasta pesto 2[/threecol_one] [threecol_one_last]pesto pasta with salmon[/threecol_one_last]

Love, Lonneke


Vegan green curry

Vegan green seitan curry

Cooking is not difficult!

Today I made a delicious green vegan curry with seitan (a wheat gluten used as protein in a vegetarian diet), check it out!

Green vegan seitan curry recipe
A delicious vegan green curry with healthy ingredients

Author:

Prep time: 
Cook time: 
Total time: 

Ingredients
  • Thai white rice
  • Seitan (cut into cubes)
  • Green curry paste (as much to your liking)
  • 1 red pepper
  • 2 small onions
  • 2 handfuls of string beans
  • 1 clove of garlic
  • Fresh Coriander/Cilantro
  • 200 ml Coconut milk
  • a table spoon of Coconut oil
  • 1 can of organic fruit
  • Salt

Instructions
  1. Put the rice in water with a pinch of salt and heat to boil. Turn lower when boiling and depending on kind of rice cook to perfection.
  2. Get a pan and heat the coconut oil and stir fry the seitan.
  3. Put the seitan in a bowl.
  4. Add the garlic in the hot pan
  5. Stir fry the onions, and later on the peppers and string beans.
  6. Add the coconut milk and green curry paste (add more of the paste if you want the curry spicier or more coconut milk if you want it milder)
  7. Let simmer for 20 min
  8. At last moment add the seitan and coriander/cilantro.
  9. Drain the rice.
  10. Plate your food with the rice, green curry and 2 spoons of the canned organic fruits. (You can find these with no sugar added!)
  11. Add some fresh cilantro and a pinch of salt as you like it.
  12. Serve and enjoy!

I love simple recipes that are organic, vegetarian and/or vegan! They make you feel nourished with good vitamins and minerals and are not heavy on your stomach. Enjoy!

Love, Lonneke


How to make a smoothie

Guidelines how to make a smoothie.

It is very easy and you will love it for everyday breakfast. Forget about eggs-bacon-toast-coffee kind of meal, which makes you feel like going back to bed right after you finish eating. Mind extra pounds on your waist. Not cute!

Have a smoothie for breakfast and you will have so much energy to enjoy your day. Sometimes I wish there are more hours in a day, cause I want to do so much and 12 hours isn't enough. But no more about me, let's get back to the smoothie.

  1. Banana. Yes, this is the base and you should always include banana in your smoothie, because bananas will make it very creamy, sweet (no additional sweeteners needed) and smoooooooth.
  2. Fruits. You can add any kind of fruit you like. Pick one: apple, mango, pear, strawberries, blueberries etc.
  3. Leafy greens. I bet you never though of putting spinach to your smoothie, but that's what will make your smoothie so healthy! It is very important to have greens in your diet, and the combination of fruits and greens is very yumm and easy to consume. You don't have to worry about eating salad (usually with salt, oil and other dressings to make it taste good) for the rest of the day.  So, pick one of the following: 2 cups of spinach or kale; 2 stalks of celery.
  4. Liquid. To blend everything very well, we need some kind of liquid. Choose one: 1 cup of pure water; coconut water;  fresh juice; 1 cup of  ice cubs.
  5. Superfoods. This is an extra twist. You don't have to add it but will be very beneficial if you do. Superfoods are good sours of vitamins, minerals, fatty acids, extra fiber and extra good for you;) pick one: 1 table spoon of flax seeds or  chia seeds; goji berries;  acai; 1 table spoon of  maca.

LOVE, VAL