Another Power Smoothie and more...

Morning workout at equinox was great!!  30 minutes intense intervals on the elliptical, 20 minutes weights/ strength, body resistance exercises, 20 minutes yoga/stretching.  

Home, skin brush and hit the shower.

Power Smoothie time!!!

14 ounces coconut water
1 frozen banana
1 handful goji berries
1 handful blueberries
1 scoop vanilla sun warrior protein
2 handfuls kale
2 handfuls spinach
1 tbsp dulse
1 tbsp maca
1 tbsp pure synergy
1 tsp cinnamon
3 tbsps hemp seeds

Blend it all up and enjoy!!
I love to sprinkle more hemp seeds and a dash more protein powder on top, stir and enjoy chewing. Sorry for the messy picture but i was too excited to eat it!!!

Don't hesitate to indulge sometimes!!  Our plan today was for me to pick the boys up from camp and head right to the pool.  But the storms changed that plan. Instead we came home, took baths, got cozy in PJs and just had a blast at home playing games and being silly.  i did not worry about making dinner but instead the kids snacked on smoothies, fruit, carrots, kale chips and then we indulged in some raw vegan ice cream!!!  yummy!!!

Live Well!!!  kelly

Craving Power Smoothies!!!!

If you read yesterday's post i made an awful tasting smoothie (it was all because of the protein i used).  After my workout at equinox this morning I could not wait to get back to a delicious power smoothie!!!  My body craves the balance of power smoothies lately- loaded with nutrients and great balance of carbs, good fats and protein.  You need to listen to your body and change up your daily habits when needed.  For a long time i started every day with my green juice.  I still love my green juice but now when i return from my tough workouts i need my power smoothie for recovery.   
Today i did one that i knew would be fabulous!!!  i sooo enjoyed every sip.  Then i sprinkled hemp seeds and a little more sun warrior protein on top and took a few spoonfuls (raw granola would have been good too)- delish!!! 

14 ounces water
2 leaves kale
2 handfuls spinach
2 frozen bananas
1 cup blueberries
3 tbsps hemp seeds
1 heaping scoop vanilla sun warrior
1 tsp cinnamon
1 tbsp dulse

Sorry so short but i want to get a good night sleep tonight.  i wake at 4:30 to be at gym by 5am!!

kelly

Not all smoothies are created equal!!!

ok- so i'm the first to admit that not all my creations come out tasting fabulous.  i made the worst smoothie this morning.  I really only changed up the protein i used but it left such an after taste that i really don't think i'll use it again.  It was a combination of hemp, e-3 and maca.  i honestly don't need these three things in one awful tasting protein powder because i eat hemp seeds and protein, e-3 live and maca almost daily.  But, i always like to try new things.  The smoothie would have tasted fabulous if i used sun warrior or even plain hemp.  Here is what i blended up:

14 ounces water
1 frozen banana
1 cup mixed berries
2 dates
3 leaves kale
2 big handfuls spinach
1 tsp cinnamon
2 scoops of the hemp, maca, e-3 protein powder

Tomorrow i will definitely go back to my sun warrior.  i think i'll use the pea protein tomorrow.  

Mondays are my day to get a lot of writing done.  i did a working lunch and ate my collard wraps dipped in spicy almond sauce from the other day.

Another day of biking!! i picked the boys up and we went biking around bethesda.  We dropped owen off at an appointment which meant mason and i had some freedom to bike the streets of bethesda.  it was soooo much fun.  it was the first time mason and i ventured on the busy sidewalks of bethesda as opposed to a trail.  He did amazing!! I was soooo proud.  He navigated the people walking, trash cans, dogs, holes and more.  He stopped at the corners and went at a good pace.  He hit a hole and fell down and got right back up.  It was a big day for him and i truly am very proud.

 Made a simple but delicious dressing for my dinner salad this evening:

I made a big batch so i can use it other times this week!!  

½ c acv
1/2 cup olive oil
1/2 cup udo's choice oil

¼ cup coconut nectar

1-2 cloves garlic

1 cup fresh basil

Dash salt

Dash pepper 

optional- dash cayenne

optional- add a few dashes of spirulina either to the dressing or 

I poured this dressing over a bed of arugula, pea sprouts, alfalfa sprouts, garden mix from sunday market, carrots, dulse and fresh tomatoes from the market.  Very light and refreshing!!

My favorite evening snack is chlorella tablets and a kombucha!!!  I love munching on my chlorella and sipping my kombucha while i sit down to write my blog, respond to emails and get ready for the next day.

 Have a fabulous night!!    A little more work for me then off to bed!!  be well, kelly

I love Sundays!!

Today was a fabulous day with my boys!!  
We decided not to venture to the gym because we had a lot we wanted to do- all fun stuff!!  Even if i don't go to the gym i need to get some movement in before the day starts.  This is what i did:
-running up and down the stairs for 5 minute intervals
-mixed with jumping on trampoline
-mixed with sun salutations
*It was exactly what i needed before i had my morning smoothie!!

Off to the Bethesda Central Market for this weeks ingredients for my menu plan!!  i've been loving getting very creative with our menu plans.  I work on "training" with the boys in regards to new foods and flavors each week.  I loaded my bags with: kale, basil, tomatoes, scallions, onions, pea sprouts, salad mix, spinach and more!!  Bought some great vegan basil pesto- love not always having to make it myself!!  The boys saw the new ice cream truck and they enjoyed some mocha chip- nothing like ice cream at 10am!!

We went home, unpacked and then time for the park.  we packed up the car with all our park gear- bikes, helmets, baseball bats and balls, tennis rackets and balls and basketball.  we were ready for anything!!  First we took a bike ride on Beach Drive.  Love sundays on beach drive because there is plenty of space for the boys to ride and have fun!!  Next, baseball on the field.  we take turns batting, catching, pitching and playing outfield.  Next, to the playground for swings.  mason and i wanted to play tennis too but owen was not in the mood.  Finally, another bike ride to the horse stables to watch the horses!! 
here is mason after the park- in need of more coconut water!!

Time for lunch!!

i enjoyed my kale coleslaw with the basil walnut pesto i bought at the market wrapped in a nori sheet.  It totally energized me. 

I love sundays because we don't NEED to be anywhere at any specific time.  I'm very aware of the time all week and love when i don't need to think about it.  we just go with the flow. 

after lunch we packed up the car again to take a bunch of clothing and toys to Good Will to donate.  This was a great "training" for the boys to teach them about giving to kids not as fortunate as them. 

here are a few wellness thoughts to leave you with.  5 things you can do to have more energy every day:
1.- drink loads of clean spring or alkaline water every day!!
2.- drink green smoothies and green juices every day!!!
3.- breathe deeply as often as you can every day!!!
4.- exercise daily!!
5.- get optimal sleep for you every night!!!

time for bed for me!!  My biggest challenge at this stage of life is number 5!!  i have sooo much i want to do in life that i don't want to sleep!!!

night , night!!!

Collard Wraps with Spicy Thai Almond Butter Dipping Sauce

Saturdays are my day to use up all the fresh produce in my kitchen and refrigerator to make room for the new load that comes in on Sundays.  Sundays are my typical shopping day where i go to the Bethesda Central Market and My Organic Market.  I find most things i need at those two places.  i occasionally stop at whole foods because i get the best price on frozen organic fruit for my smoothies.

We created lots of delicious combinations today!!  The main dinner we made was my Collard Wraps with Spicy Thai Almond Butter Dipping Sauce!!  Wow- the sauce is just a perfect combination of flavors!! 

Collard Wraps with Spicy Thai Almond Butter Dipping Sauce

 ½ cup chopped Sprouted Almonds

1 tablespoon sesame oil

½ head Savoy cabbage thinly shredded

Collard Leaves cut in two and stems discarded.

1 large carrot cut into thin strips

1 large ripe mango sliced thin (optional dependent upon food combining)

1 handful cilantro

1 handful basil

1 handful mint

2 tbsps scallions (optional)

dash sea salt

 *In a bowl mix sprouted almonds, sesame oil, cabbage, cilantro, basil, mint, scallions and salt.  Place mixture on collard wrap and add carrots and mango.  Roll collard leaf to create a collard wrap.  Dip into spicy Thai Almond Sauce and enjoy!!

 

Spicy Thai Almond Sauce

1/4 cup coconut nectar

½ cup lemon juice

2 tablespoons grated fresh ginger

1 tablespoon chopped fresh red chili w/ seeds (or dashes of cayenne to your taste)

1 ½ tablespoons coconut amines or wheatfree tamari

¾ cup raw organic almond butter

I always make extra for other days so i made a few additional wraps and saved some sauce (it was hard to save any of the sauce!!!)

We also had fun making:

corn on the cob-

gaucamole-

1 avocado

handful cilantro chopped

juice of 1/2 lemon

1 tbsp red onion diced

1/2 tomato diced - no seeds or juice

added corn from extra corn on the cob

dash sea salt and pepper

green juice for tomorrow morning-

We made a fresh batch of cacao ice cream tonight too!!!

Our morning smoothies too! Both are filled with base of coconut water, mixture of fruit, kale/spinach, hemp seeds and hemp protein. 

Now it's time to menu plan for this week!! 

Morning Workout, Smoothie, Lunch and more...

I've always been a morning exercise person.  I need to wake up before the rest of the world, focus on me, get my body and mind pumping and then i can focus on the rest of the world- including my family,   professional colleagues and clients and social events!!

Today's morning workout:
5am- elliptical x 15 minutes intervals
treadmill x 15 minutes alternating running and hiking on incline
strength training with weights and cables, core exercises x 20 minutes
yoga stretching x 10 minutes

Home for skin brushing and shower

Time to make and drink my recovery smoothie:

14 ounces water
1 frozen banana
1 cup blueberries
2 handfuls spinach
3 tbsps hemp seeds
1 scoop vanilla sun warrior protein
*makes about 24 ounces

I'm working on some great new programs so i've been researching and writing all morning.
Took break to rebound for 15 minutes.
Time for lunch!!  Kale Coleslaw with half Avocado for now!!

  While working i love sipping on iced teas.  I make big batches of a variety of teas and always have them in the refrigerator in the summer!!

Spring Dragon
Pau D'arco
Ginseng
Astragalus
Green
He shou wu
and many more!! 
 
My boys enjoyed their smoothie today too!!  They wanted the same as mommy's!!

They drank their smoothie with their power pancakes:

Time to get back to work so I can immerse more people in the benefits of "Plant-Based Nutrition"!!!

Have a fabulous Day!!  Nourish yourself well with every bite you take!! 

Kelly

7-Day Juice and Raw Food Detox plus POTLUCK!!!

Starting August 4th I will be offering my 7-Day Juice and Raw Food Detox the first week of every month.  I received this suggestion from many people so that you will know that you have the opportunity to cleanse the first week of each month with a group and with support!!  Regular cleansing is one of the best things you can do to optimize your health and wellness. 

If you want to commit to cleansing the first week of every month it is only $50 for repeat cleansers!!  This program has helped many people heal and get them on the path to optimal health.  Every time i lead a cleanse i'm more inspired by all the transformations.  It changes people's lives forever. 

The last day of the cleanse will be the monthly POTLUCK!!  Everyone is invited to this- detoxers and anyone interested in learning more about raw foods, asking me questions or just tasting delicious and nutritious creations.  It is a time to gather like-minded people who just want to live well. 

I mean it when I say the cleanse is truly for everyone!!  The key is to eat cleaner during this week compared to your typical.  Some participants will do all juices, others do juices, smoothies and salads, others do juices all morning and afternoon and then have a soup or salad for dinner, others even incorporate some healthy cooked food.  There is truly a level of detoxification for everyone.

First time cleansers often have questions.  I'm happy to speak to you on the phone to discuss specific health conditions that may require special attention.  Some participants require more attention than others and i'm happy to help you in any way i can.  Don't wait any longer!!  Learn how to cleanse the healthy way now and do it regularly for the rest of your life.  You will not only learn what juices and foods are best but also what detox aides are and how you should incorporate them into your daily rituals, how to create daily rituals that will help you stay "clean" and more..   

Take the journey with me!!   

Check out the details:
 
 

7-DAY JUICE AND RAW FOOD DETOX

with Kelly Bradley

The 7-Day Detox will now be offered the first week of every month!

Everyone should detox daily, weekly, monthly and seasonally. 

Join me the first week of every month to detox with the support of a group. 

Learn to detox the healthy way and make it a lifestyle!! 

There is a level of cleansing for EVERYONE!!

·         50-page Detox Manual

Includes Recipes, Grocery List, Journal Pages, Detox Aides, Nutrition Tips and more!!

·         Access to a private on-line community during the 7-day Detox

·        LIVE pre-detox workshop- Saturday, August 4th 11:45-12:45 @ Yogafusion

Learn everything you need to know to successfully detox including why and how to juice!!

·         Mid-week Teleclass-  Wednesday, August 8^th 8:30-9

·        Post-detox POTLUCK – Sunday, August 12^th 12-1:30@Yogafusion

Learn tips to transition to a clean-eating lifestyle.  The Potluck is open to everyone so bring family, friends and anyone who may be interested in detoxing. 

*Make your own juices or buy them from Puree Juice Bar!

(15% discount when you are doing 7-Day cleanse)

$125 for individuals

$100 when you sign up with a friend

$50 for repeat detoxers!!! 

Email or Call with Questions: kelly@bradleywellness.com, 202-320-5025

REGISTER AT: www.bradleywellness.com or www.theyogafusionstudio.com

The 7-Day Detox will now be offered the first week of every month.  The goal is to get you comfortable detoxing on a regular basis and create a support group around detoxing and living a clean lifestyle.  Ideally, we should do some form of detox daily, weekly, monthly and seasonally.  Learn how to detox the healthy way and make clean living fun, delicious and nutritious!!