Five Go-To Smoothie Recipes

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It is no surprise how fond I am of smoothies (exhibit ABC). They are cheap to make if you shop smart, they take moments to whip up, and they are just as great for breakfast as they are for a snack or dessert. Plus, when it comes to sneaking greens into your daily routine, there's nothing better than a chocolate smoothie with spinach - can't even taste it, promise.

Let's face it, though. Sometimes it's easy to get stuck in a rut. In fact, I feel that way right about now! I thought I would dig through my personal files, draw out my favorite combos I've made in the past, and put them together for you in a handy dandy post. This is a preview of a 14-Day Smoothie Challenge coming your way in May. Interested? Stay in the loop by clicking below!

 

Let's get started with five go-to smoothie recipes you don't want to miss!

A couple notes first:

1. For creamy, thick smoothies, freeze berries or bananas beforehand. Best way to freeze bananas? Peel, slice, and lay bananas flat on a baking tray. Place in the freezer. Transfer to a bag and use when needed.

2. The liquid measurements (i.e. 1.5 cups of almond milk) are just estimates. Use more or less depending on desired thickness of smoothie.  

3. Ice is always optional. 

4. If these aren't sweet enough, have no fear! Add in an all natural sweetener like maple syrup or honey to satisfy your need. Start at 1 teaspoon and increase to taste. 

4. Top them with the good stuff! I often put toppings on my smoothies (i.e. granola, chocolate shavings, coconut, almond meal, fresh berries, soaked nuts, etc.) to make these into nourishing and complete meals. Everyone has a unique diet and these recipes are perfect bases for getting all the necessary goods. Don't be afraid to limit the liquid, make it more thick like a frosty, and top it with yummy goodness for a great smoothie bowl. 

Okay. Nowwwww let's get started ... 

Almond Banana Smoothie
great for protein needs and sweet cravings

Ingredients::
+ 1 cup ice
+ 1.5 cups almond milk
+ 2 bananas
+ 2-3 tbsp almond butter
+ Optional: 1 tsp cinnamon & nutmeg
To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

Berry Detox Smoothie
great for bloating or indigestion

Ingredients::
+ 1 cup ice
+ 1 cup fruit juice or non-dairy milk of choice
+ 1 cup frozen berries
+ 1 cup spinach or kale (fresh or frozen)
+ 1/2 cup bananas (already peeled, sliced, & frozen)
+ 1 tbsp chia seed
+ 1 tbsp flax seed

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

Anxiety Kicker Smoothie
great for headaches, stress, or anxiety

Ingredients::
+ 1 cup ice
+ 1.5 cup non-dairy milk of choice
+ 1 cup frozen berries
+ 1 cup spinach or kale (fresh or frozen)
+ 1/2 cup oatmeal
+ Optional add-ins: 1 tbsp chia seed, 1 tbsp flax seed, 1 tsp cinnamon, 1 tsp tumeric

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

The Creamy Goodness Smoothie
great for belly bloat or fatigue

Ingredients::
+ 1 cup ice
+ 1 cup non-dairy milk of choice
+ 1 cup frozen mango
+ 1 half of an avocado
+ 1/4 cup oats
+ 1 tbsp chia seed
+ 1 tbsp flax seed

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

PB (or AB) Cup Smoothie
great for chocolate cravings or protein needs

Ingredients::
+ 1-3 cups ice
+ 1.5 cups of non-dairy milk of choice
+ 1 frozen banana
+ 1 cup spinach or kale (fresh or frozen)
+ 1 tbsp (or more) cocoa or cacao powder
+ 1 tbsp organic peanut butter or almond butter

To make:
Throw all ingredients into a blender, send for a whirl until combined, pour into a glass, and enjoy!

And there you have it! Make these your own by changing up the fruits you've used, asking questions, and finding a recipe that makes you happy dance all around the room. 

Cheers to Great Smoothie Vibes! Xx. 


What is your favorite smoothie?

Tag @yourfriend_em on Twitter or Instagram when you make any of these recipes. Share this with people who could use some smoothie in their lives. Hashtag #thegreatvibesguide to spread the Great Vibes! Xx


P.S. Get a free 8-page Guide to Great Vibes filled with recipes, tips, and tricks to the lifestyle and body of your dreams.  >>>>>>>>>>>>>>>>>>>>>

P.S.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

Book Club :: Elizabeth Gilbert's, Big Magic Part Four - Persistence

cover photo of big magic by elizabeth gilbert

cover photo of big magic by elizabeth gilbert

Today we are getting into Big Magic's fourth part, Persistence, and I'm really excited to hear your thoughts. What do you think about showing up for your craft? How do you tell it you're here to stay?

I think it can be really scary to be strong and to have passions and to go against the grain. Almost like mediocrity is the new normal, so is it even okay to want more? Where did wanting more almost make you less than or gossiped about? I think society likes us when we are stressed and anxious but has no idea how to handle us when we are brave and daring? How can you be more brave and daring?

What do you want to talk about?? Hop down to the comments and give it a whirl -- no thought too big, small, unwanted (within reason), or otherwise!

If you've missed any prior Book Club get-togethers, head over to Book Club and catch up! Still haven't grabbed the book? It's not too late. Promise! Buy it here.

For March 4th let's read Part V. Xx.

*affiliate links were used in this post :: thanks for supporting The Great Vibes Guide & me! Xx.


P.S. Did you know you get The Great Vibes New Year Guide when you sign up for The Newsletter? Subscribe right now >>>>>

P.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?

5 Signs You Have Anxiety and Don't Know It

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I've written previously (here & here) about grief and sadness and being okay with not being okay, but I thought I'd share with you something I wasn't expecting at all from all of my emotional mayhem...

I became incredibly anxious.

When I say incredibly anxious I mean outstandingly so to the point of doing nothing but crying and wanting a cup of tea and my bed and my heart rate to slow down. It felt as if there was a weight in my stomach, a vise on my head, and my thoughts raced around unstructured and frustrated.

I'm telling you this because it's not uncommon. These feelings of overwhelm and stress have become second nature to society, a pseudo-desire of hard work and progress if you will.

I'm telling you that's bull****.

You can be successful, celebrated, and revered without stress or anxiety. It's not easy by any means, but it's worth putting in the effort.


Here are 5 things you might not know about how stress can affect your mind and body ...

1. You might be grinding your jaw or clenching it tightly.
When we are stressed, we tend to tense our muscles, like you would if someone were about to hit or punch you. That kind of tension is part of the natural fight or flight response. Tension caused by anxiety or stress is rarely relieved, meaning your entire body is in this constant clench. Cue sensitive teeth and painful chewing.

2. You might have stomach and intestine complications

The gang's all here in the form of indigestion, constipation, diarrhea, etc. Anxiety can make you feel jittery and high-strung, and while it's affecting your mental state and ability to breathe, it's making your belly just as jittery and high-strung, and it'll react by making you uncomfortably bloated or running to the bathroom every so often.

3. You might experience body aches like never before.

Like with excessive grinding of your jaw or clenching it tightly, the rest of your body is still doing that. It might feel like you've run a marathon or just done crossfit 10 times over even if you haven't left your bed. Your body is tightly wound at this point and making you aware of it all.

4. You might be sick more frequently.
When our bodies are on go-mode all of the time, our immune system cannot keep up. Most people suffering from anxiety or stress have difficulty sleeping or eating foods that boost their bodies health and these factors can wear down the body even more, making us susceptible to colds, flu and stomach bugs, and other germs our bodies would normally be capable of fighting off in good health.

5. You might have dull hair and skin or have more breakouts than before.

Stress and anxiety in our bodies release cortisol (the stress chemical, really). This can lead to an excess in oil production on our skin, so we can say helllooooo to breakouts. It can also lead hair to go into telogen phase where it is falling out easily. When we're not eating well or paying attention to our health, we're not getting the vitamins and nutrients our bodies need to survive and thrive.
 

How does that all relate to your life right now? Are you finding there are similarities? Differences? Variations on the theme? Making this post today, I was amazed at how one little word causes so much trauma in the body. But that list is no beuno!!!

Luckily, we have the control to turn anxiety around - most people think it lies in medicine and forgetting all about it (and for some that might work) - but almost always it comes with digging down to the deep, dark, root issues and spend a lot of time asking the hard questions: Why is this happening? What can I do? How is this affecting my life?

In other words, the winner of life (not that there is such a person) is not the most anxious who still manages to succeed. The winner is the person thriving without stress or anxiety and rocking a life of Great Vibes. You have the power to be the latter every single day.

It's time to tap into that power!

Cheers to Great Vibes!
Xx. Em

UP NEXT WEEK:: So I Have Anxiety, What Do I Do About It?


+ What is your experience with anxiety? Share in the comments below!


P.S. I don't know why the font is so small, babes! Technology, I swear ...

P.S.S Did you know you get The Great Vibes New Year Guide when you sign up for The Newsletter?
Subscribe right now >>>>>

P.S.S.S Have you checked out all of the
other places Emily's spreading the Great Vibes?

Happy Valentine's Day!!!

Here are my eight pieces of advice for true, healthy love (the most important kind)! The ninth was a great video -- find it on my instagram (@yourfriend_em) or facebook (/emkfriend). Share your favorites to social media by right clicking or pressing-and-holding to save these images to your computer/phone. Xx.

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Read all of the Great Vibes Em's sharing on social media ...

Valentine's Day Gift Guide for your Galentine, your Main Man, or your Main Girl!

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For Your Galentine ...

1. Something pretty for her to relax in while you two make face masks, paint nails, and FB stalk your crush. 
2. For your weekly popcorn and movie dates without which you'd be completely lost.
3. The aforementioned mask with only 3 ingredients - none of them harmful chemicals - to help her skin be as radiant as her heart.

For Your Main Man ...

1. A great card that would be perfect with a special playlist for the night.
2. A personalized cocktail muddler so you can get slightly tipsy from his beautiful cocktail making skills and have a ball of a time.
3. Delicious chocolate whiskey, because he doesn't do sweets, but he appreciates the sentiment.

For Your Main Girl ...

1. The back issue of New York Magazine for the month you met or became a couple, because she's sentimental and would cherish it with all of her heart.
2. She can't keep a piggy in her room, but you can give an animal or kit to families in need in her name.
3. A beautiful chemise because you know how much she loves lace, sexy nighties, and grown-up cuddling.


+ Do you celebrate Valentine's or Galentine's Day? Or both? What are you going to do this year?


P.S. Did you know you get The Great Vibes New Year Guide when you sign up for The Newsletter? Subscribe right now >>>>>

P.S.S. Have you checked out all of the
other places Emily's spreading the Great Vibes?