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!


November Newsletter

The focus for this months newsletter is Balance and Alignment.

Our contributors have been busy – this month you will find articles on balancing meals for best performance, attaining physical alignment via the STOTT Pilates method, and using the mental skill of Imagery to balance the cognitive and physical aspects of dance.   We are also very excited about an interview with Rachael McLaren of The Alvin Ailey American Dance Theatre!

And to help keep the ideas flowing we have included handy teaching tips and ideas for incorporating this month’s topics into your dancers’ training and daily routine.

Here is a taste of what you’ll find.




Continue reading “November Newsletter”

September Smoothies


Coming up with new, quick, and easy ideas for breakfast and/ or snacks can sometimes be a challenge.  Considering the number of daily servings of fruits and vegetables that are recommended in Canada’s Food Guide – it can be difficult to get all of those servings in!    Smoothies are a fun and easy way to get your fruits and vegetables (and you fiber too!).

An all around good for everyone treat – smoothies can also make those saturday morning treks to the studio a little more interesting for everyone.  One for the dancer, one for the parent driving the dancer, and, of course, the teachers need energy too!

Contributing dietitian Jorie Janzen has some delicious smoothie recommendations to add to your repertoire of breakfast and snack ideas.   We encourage our teen readers to give these recipes a try – they are so simple you can mix them on your own!   Try your own spin on the mix of fruits – maybe even venture into the exciting unknown and throw in some spinach (you cannot even taste it!) and cross one leafy green off your list of vegetable servings for the day.

You don’t do dairy?   Try soy, almond , or hemp milk!  Do you get enough dairy?  Try using a fruit juice and adding ice to the mix to make your smoothie a cool, fruity treat. Be creative!

In the comment section below:   Share you favorite smoothie combinations!


Quick Shakes for on the Go Nutrition

Friendly Flax Smoothie

Serves 1


1 cup low-fat milk or calcium fortified soy milk

½ cup mixed berries

½ banana

1 tbsp ground flaxseed


In blender, combine all ingredients and puree until thick and frothy.


Very Berry Smoothie

Serves 1


½ cup low-fat milk or calcium fortified soy milk

½ cup low-fat plain yogurt

¾ cup strawberries

½ cup blueberries


In blender, combine milk, yogurt, strawberries, blueberries; puree until thick and frothy.



(Dietitian’s of Canada: Cook Great Food)

1              banana

1 cup         fresh or frozen berries

1 cup         milk or vanilla-flavored soy beverage

¾ cup        lower-fat vanilla yogurt (or other flavor that complements berries)


  1. In a blender, liquefy fruit with asmall amount of the milk.
  2. Add remaining milk and yogurt;  blend until smooth.

If the shake is too thick, add extra milk or soy beverage.