Hello Readers,

Happy New Year! I hope that 2023 will be a fantastic year for you.

This month I present the third of 5 installments in a series called "Healthful Eating", where I provide a detailed examination of the nutritional value of today's food and water sources, and how to evaluate and supplement them. With new year resolutions in mind, this month I examine Smoothies.

Are you known for your consistency and persistence? Do you have a strong aversion to change? Do you have heavy eyebrows with a low forehead? Take the quiz below to see if you might be a Medulla body type.

Gary's Light essential oil was formulated in memory of Gary Young, the founder of Young Living, and can be used for transmuting Imbalance into Balanced.

As always, I hope and trust that these newsletters help you enjoy a happier, healthier life.


Health and Happiness,
Dr. Carolyn Mein

Tips for Making Healthful Smoothies

Are You a Medulla Body Type?

Gary's Light Essential Oil

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THE HEALTHFUL EATING SERIES Nutrition is paramount to good health and vitality, yet in modern times changes to food and water sources have degraded the quality of nutritional support we receive. And with today’s busy lifestyles, it can be daunting to find practical solutions to compensate for the inadequacies of convenient meals. In this series I examine some of the most important and common food and water deficiencies, and provide practical ways to supplement your nutrition. Previous: Water: How to Achieve Proper Hydration How to Choose Safe and Healthful Meats

Perhaps the most common New Year resolutions are weight loss and fitness. Smoothies are often considered as a meal replacement for weight loss. They are also enjoyed as a mid-afternoon snack for an energy boost. And they are a pre- or post-workout snack for many.

How can you maximize the nutritional benefit of your smoothies? What are common pitfalls to avoid to ensure you aren’t working against your own goals?


Why Smoothies?

Smoothies are popular for a variety of reasons. They are quick and easy to prepare with minimal cleanup, usually contain all natural ingredients rather than processed foods and sugars, and can be a great supply of fiber, protein, vitamins, minerals, and other nutrients.

It is very easy to customize smoothies to taste – they can include your favorite ingredients. They are easy to consume on the road while commuting, which is a definite plus for today’s high-paced living where time is a premium.

Smoothies can also support a variety of goals. Whether you want to lose weight, build muscle mass, or increase your energy levels, the right combination of ingredients can customize a smoothie to your goals.


Smoothies as a Meal or Snack?

Smoothies are often used as a meal replacement. This can be to lower caloric intake for weight loss purposes, and breakfast is often the mean that’s replaced. That choice arises as a matter of convenience – a quick breakfast solution that doesn’t require much cleanup and isn’t heavy, allowing you to get your day started more quickly. Is that a good plan? Listen to your body. If you experience food cravings before your next meal, then your smoothie for breakfast may not be adequate in some way. And ingredients matter – as explained below.

Smoothies are also used as a snack in between meals – whether to provide a mid-afternoon energy boost, or to provide fuel for exercise, while some enjoy their smoothie after working out. Pre-workout smoothies can provide natural fruit sugars, as well as vitamins, antioxidants, electrolytes, and other exercise-supporting phytochemicals, as well as general hydration. It’s best to have your smoothie at least two hours before working out, as fiber in fruits and vegetables may result in discomfort. For smoothies enjoyed post-workout, focus on carbs (to replenish glycogen), protein, antioxidants, and vitamins. Use less sugar than a pre-workout smoothie – strawberries and raspberries are examples of fruit with lower sugar content.


Best Ingredients for your Smoothie?

Smoothies typically include a base, protein, vegetables and/or fruit. (Protein, veggies and fruit are discussed later.) The base is usually water, milk, alternative “milk” (soy, almond, rice, hazelnut, etc.), or coconut water. When evaluating these options, look for non-GMO versions, particularly for soy milk. Almonds are great for most – except those with Pineal or Thalamus body types. Coconut water is a great choice – unless you are a Stomach body type.

Juice (fruit or vegetable) may not be the best base due to the concentration of sugars.

When choosing what to include in your smoothie, here are a few good tips to keep in mind:

• Goals – choose ingredients that support your goal, whether it’s weight loss, energy, or exercise and muscle building
• Simplicity – keep the number of ingredients to a minimum, that will make it easier to digest
• Variety – having the same foods at the same time of day for days in a row is stressful on the body, so rotate your ingredients from day to day to avoid depleting digestive enzymes
• Individuality – listen to your body and refine your own personal smoothie recipes

If weight loss is your goal, half of the 25 body types should avoid or reduce dairy intake (refer to the Quick Reference Card for your body type), so dairy ingredients (including whey) should be excluded. The Lung body type should avoid dairy even without a weight loss goal, as dairy aggravates their lungs.


Choosing Your Protein

Do you want your smoothie’s protein to absorb quickly after a workout, or more gradually over time for energy?

Protein can be added to your smoothie in the form of nuts, dairy, or protein powders. There are many protein powders to choose from. Protein supports muscle repair, and is an important ingredient for a post-workout smoothie. Whey is a popular choice, and is readily absorbed. However it is a dairy product, which is problematic for many.

PurePaleo Bone Broth Protein Powder is a great-tasting option that can simply be mixed with water, providing a highly concentrated bone broth protein that’s non-GMO, dairy-free, gluten-free and soy-free. For vegans and vegetarians, Premier Plant Protein is a high quality powder from peas, rice, pumpkin, quinoa and pomegranate, and is organic, dairy-free and vegan. Premier Nutritional Flakes, produced from nutritional yeast, has a pleasant cheesy taste and provides essential amino acids and B-vitamins, and is non-GMO, vegan, and gluten-free – just mix with water in the morning. Total Body Greens is an antioxidant, organic greens powder that comes in Berry and Chocolate flavors.

When considering protein, also consider your body type. If you’re an Adrenal type, skip the protein if your smoothie is a breakfast replacement, or you’ll feel hungry all day. Brain types should also avoid protein before 11 AM, while Pineal types should consume their protein before 2 PM. Intestinal types need sufficient protein at all meals, and Blood types need most of their protein at lunchtime.


Vegetables in your Smoothie

When choosing vegetables to include in your smoothie, your body type Profile and Diet book can be helpful, as your most supportive vegetables are determined by your body type. The veggies listed as “Ultra Supportive” can be included in smoothies several times a week, while those in the “Supportive” list can be swapped in and out, and those on the “Rarely” list should be avoided.

The Eye body type benefits from “orange” veggies supplying Vitamin A, while the Pancreas type does well to emphasize root vegetables. For Gallbladder types, include a healthful fat such as avocado or olive oil in your smoothie to help digest the raw vegetables.

While organic veggies are always the best choice, it’s especially important for those body types that are most sensitive to chemicals – Brain, Lymph and Medulla. Lymph types should limit veggies at lunch altogether, while Intestinal types do better with cooked rather than raw veggies at lunchtime. For Balanced, Gonadal, Liver and Thyroid types, be sure to balance your intake of raw veggies with cooked ones.


Using Fruit in Smoothies

Fruit can be high in sugar, and fruit juice is even more concentrated. The best time of day to eat fruit is a major differentiator between different body types, so consult the Profile and Diet book for your body type when deciding whether to include fruit in your smoothie.

All body types can have fruit at breakfast, except Stomach and Thymus types, so a breakfast smoothie including fruit is good for most. Medulla types can have fruit at breakfast – but only if they have had at least a few bites of vegetables first.

For many of the body types, fruit is not supportive at lunch or dinner, so for smoothies enjoyed later in the day, consult your Profile and Diet book.

Refer to your body type food lists to see which fruit are most supportive for you. For example Adrenal types do better with sweet fruit, while Thyroid types do best with more tart than sweet fruit.


Other Common Smoothie Ingredients

Honey is often added to smoothies. That works for nearly all body types – the Heart body type should avoid consuming honey, and the Balanced body type should avoid honey when losing weight.

How about a little heat? Cayenne pepper or similar ingredients helps stimulate the lymphatic system, especially for Kidney, Lymph and Spleen types. Lung types benefit from lemon juice or peppermint oil daily, so those are good smoothie ingredients for them.

Ingredients like turmeric can be added for inflammation.

For other ingredients that are particularly healthful, see my recent article on superfoods and consider including some of those.

For a smoothie alternative, try For many of the body types, fruit is not supportive at lunch or dinner, so for smoothies enjoyed later in the day, consult your Re-Vita. It supplies amino acids and trace minerals, especially helpful after a workout. It’s an alternative food source that comes in lemon-lime and berry flavors, and can easily be made into a healthful drink.

Don't know your body type yet? Take the test:

Medulla body type women range in height from average to tall, with small to medium bone structure. Their shoulders are relatively even with their hips. Heavy eyebrows and typically a low forehead. Easily build muscle mass with exercise. Weight gain pattern is lower body, beginning in lower abdomen, upper hips, waist and middle back.	Medulla body type men characteristically have a low forehead and heavy eyebrows, often with a heavy supraorbital ridge, and a full head of hair. They range from average to tall, with medium-to-large bone structure. Average musculature in torso, with moderate ability to achieve muscular definition with exercise. Shoulders relatively even with, or moderately broader than, hips. Thighs and calves are thin-to-average.
Pictures of Women's Body Types	Pictures of Men's Body Types
Celebrities with Medulla Body Type include Frida Kahlo, Dr. Oz, Jane Seymour, Madonna, Ronald Reagan, George Clooney, Leonardo Dicaprio, Tommy Lee Jones, and Stephen King

Don’t know your body type yet?
Determining your body type is easy using my online body type test:

Women's Body Type Video

Men's Body Type Video

Gary’s Light Essential Oil was lovingly crafted in memory of Gary Young, founder of Young Living Essential Oils. It was inspired by his love for nature and the outdoors, where he spent much of his time. It was formulated to enlighten our minds to a greater awareness of truth and discernment. This blend is very special and gives a calming feeling of strength that makes you feel grounded and protected while filling your heart with joy and peace.

Nine oils blend to create an aroma that is smooth, elegant and balanced, and which is reminiscent of the great outdoors. The blend includes Frankincense, Myrrh, Cistus, Lemongrass, Cinnamon Bark, Dorado Azul, Hyssop and Petitgrain.

Gary’s Light can be used to transmute Imbalance into Balanced, using the affirmation “I see clearly.”

The spicy, sweet, warming scent freshens your personal environment with a rich, cleansing aroma. It cleanses and neutralizes odors in the airs, and invokes a sense of connection to nature.

Uses:

• For topical use, dilute 1:1 with olive oil or V-6
• Apply daily to wrists and neck for a rich, cleansing aroma that freshens your personal environment
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• Apply to top of head to help clear emotions, calm your mind, and establish a sense of harmony between your body and mind
• Apply 1-2 drops while meditating, journaling, or during your spiritual practice