Hard-Core Blueberry Smoothie

I don’t drink sports drinks or much of anything besides water. However, I do occasionally enjoy a nice refreshing smoothie from time to time.hardcoreblueberrysmoothie One of my favorite drinks is my Hard-Core Blueberry Smoothie. I call it “hard-core” because I usually drink it either prior to my strength-training sessions or between strength-training and cardio. I also call it hard-core because, as you’ll see below, one of the ingredients is a pineapple core (Aren’t I so clever?). ;-)


  • 1 cup Blueberries (organic)
  • 1 cup Dandelion Greens (organic)
  • 1 cup Ice (approx. 6 ice cubes)
  • ½ cup Water
  • 2 thin slices Ginger (approx. 2 grams)
  • 1 Pineapple core (optional, if you’re sensitive to citrus)


  1. Place all of your ingredients in your blender (I use a Vitamix) and secure the lid.
  2. Select variable 1.
  3. Turn on the blender and quickly increase speed to 10.
  4. Blend on high for about 30 to 45 seconds, or until you’ve reached your desired consistency.

(Yields 2 cups or 500 ml)

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Coconut Milk: My Personal Dairy Alternative of Choice

Hey there! Did you know that June  is Dairy Alternatives Month? It’s also Dairy Month, but since I can’t consume any dairy without having a coconutmilkcrazy autoimmune response that makes my arthritis flare like a raging brushfire, I’m just going to focus on dairy alternatives.

I’m sure you have noticed a whole slew of commercial dairy alternatives on the market recently. First there was soy milk, rice milk, and almond milk. Now you can even find pre-packaged hemp milk, oat milk, cashew milk, etc.

There are so many options available on the market if you have a dairy allergy, intolerance, or sensitivity. The downside is that most commercial dairy alternatives are highly-processed foods.  Most of them contain additives like Carrageenan and guar gum. Some of them also have added ingredients like sugar, salt, and canola oil. If you have autoimmune or digestive issues, you have to be careful with additives and extraneous ingredients.  For this reason, I recommend making your own dairy alternative at home or searching for a commercial brand that only contains two ingredients (the main ingredient and water).

My personal dairy alternative of choice is coconut milk. Firstly, my girls have life-threatening tree nut allergies so I am not about to fool with any nut milks–plus I have my own autoimmune issues with  nuts (in case you’re wondering, coconuts are tropical fruits in the drupe family, not nuts). Secondly, coconuts are a very nutritious choice. They are full of vitamins, minerals, and antioxidants.

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