Not eating enough veggies? Smoothies might just do the trick!

Today’s post is from Guest Contributor and Green Smoothie Guru, Natalie Duhamel.


I started drinking smoothies because I knew I wasn’t getting enough fruits and veggies in my diet. What a difference in my health these lovely smoothies made! It’s really like drinking a salad in a glass – nutritious, delicious, and filling.


Peachy Green Smoothie

1 cup frozen peaches

2 leaves kale

½ avocado

½ cup baby carrots or 1 large carrot

1 apple

1 banana

1 tsp maca

1 cup plain (unsweetened) soy milk

Note:  If you don’t have any maca, just leave it out. You could add some hemp protein, and the brand I recommend is Manitoba Harvest. If you’re soy intolerant, you could use hemp milk, almond milk, oat milk or brown rice milk.

  1. Wash your produce. Chop fruits and vegetables (if you have a Vitamix, you probably won’t need to do much chopping). *Note: if your blender is not very strong, you will want to remove the thick stalks from the kale.
  2. Place all ingredients in blender. Blend.
  3. Pour into your favourite glass or to-go container and enjoy!


Ruby Red Smoothie

½ cup frozen mixed berries

1 cup spinach

½  cup baby carrots or 1 large carrot

1 apple

1 beet

1 banana

2 tbsp hemp seeds or flax seeds

1 cup water

  1. Wash up your fruits and veggies. You don’t have to peel the beet – just scrub it with a veggie scrubber. As for the apple, you don’t need to core it if you have a strong enough blender. Just cut into quarters and throw them in the blender.
  2.  Put all ingredients in your blender. Blend.
  3.  Pour into your favourite glass or to-go container and enjoy!


Guest contributor Natalie Duhamel is a Winnipeg-based Nutrition Ninja, Fitness Rockstar, Green Smoothie Guru and Spiritual Gangster. She works with people who want to unleash the best version of themselves to the world.


See an excerpt from Natalie’s article in the January 2012 AD4L Newsletter here –  January 2012 Sample.  Subscribe to get the full recipe!


And don’t forget to jump over to her site and check out her Smoothie of the Day e-book!


Book Review: Eating the Alphabet by Lois Elhert

What a beautiful way to incorporate healthy ideas into your preschool dance classes!


Lois Elhert has done an exceptional job illustrating the shapes, colours, and textures of a rainbow of fruits and vegetables from A to Z in her book Eating the Alphabet.  From A to Z (or Zed for our Canadian readers) she has beautifully illustrated the more common fruits and vegetables, but also some that are less common as well.

At the back of the book the author has included an index of all of the foods in the book, explaining what they are and where they originated.

Ways to incorporate this book into your class:

Pick a letter (page) of the alphabet and explore the different fruits and vegetables that represent that letter. Use the shapes and colors in the artwork as a springboard for the exploration of shape, texture, and colour with your students. Consider not only what is familiar, but also what is unfamiliar.  Talk about the energy we derive from the foods we eat and explore how energy, or the lack of energy, can make us feel.  Incorporate this into a lesson on exploring effort in relation to how energy affects us physically.

My students love to look at the shapes and colours on one page, pick their favorite fruit or vegetable and then go into their personal space to make their bodies into the same shape as the picture.  Enjoying a challenge, they get a kick out of trying to move around the room without changing their shape, or moving in the same energy that they think they might receive from eating that particular food.

To wellness in dance and life!