GREEN SMOOTHIE

Ingredients

• 1 medium Pear, cut up
• 1/4 medium Cucumber, cut up
• 4 Mint Leaves
• Sprigs of Parsley
• 1 tsp. Ginger
• 1 Tbsp. Lime juice
• 8-10 ounces of Apple Juice, organic
• 1 cup of Ice

Instructions

1. In a blender combine all ingredients.
2. Blend until smooth.

ACTIVE FUNCTIONAL TRAINING EXERCISES

Ingredients

• 1 medium banana, cut up
• 1 cup blueberries, raspberries, blackberries, or strawberries
• 1 cup frozen unsweetened sliced peaches
• ½ cup pomegranate, cherry, blueberry, or cranberry juice
• ½ cup low-fat plain or vanilla soymilk 1 cup ice cubes
• ¼ cup low-fat granola ¼ cup blueberries, raspberries, blackberries, or strawberries

Instructions

1. In a blender combine banana, 1 cup berries, peaches, fruit juice, and soymilk.
2. Cover and blend until smooth.
3. With the motor running, add ice cubes, one at a time, through the opening in the lid until combined and slushy.
4. Top each serving with granola and ¼ cup berries.

ACTIVE FUNCTIONAL TRAINING EXERCISES

Ingredients

• 6 cups Kale, with coarse stems and ribs removed
• 1 med./large ripe Avocado, peeled and sliced thinly
• 1 cup fresh Strawberries, halved
• STRAWBERRY-APPLE CIDER VINAIGRETTE
• 2 cups Strawberries
• 1/4 cup Apple Cider Vinegar
• 3 Tbsp Agave
• 4 Tbsp Olive oil
• 3/4 tsp sea salt
• 3/4 tsp black pepper and/or black seed
• 2 Tbsp diced red Onions

Instructions

1. SALAD - Massage Kale with olive oil by hand. Add all ingredients (kale, avocado, strawberries).
2. VINAIGRETTE - Blend all ingredients till smooth. Tweak to taste.

ACTIVE FUNCTIONAL TRAINING EXERCISES

Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 30 minutes

Ingredients

• 1 ½ Tbsp. vegetable oil
• 1/2 onion, diced
• 1/4 pound mushrooms, diced
• 1/4 green bell pepper, seeded and diced
• 1 cup diced plum tomatoes
• 1 ½ tsp. dried rosemary
• 2 Tbsp. tomato paste
• 2 cups vegetable stock*
• 8 ounces uncooked spelt spaghetti
• Sea salt and black pepper to taste

Instructions

1. Heat the oil in a skillet over the medium heat, and cook diced onions until tender.
2. Mix in mushrooms, green bell pepper, and tomatoes. Season with rosemary, sea salt and pepper.
3. Stir in tomato paste and veggie broth.
4. Reduce heat to low, cover and simmer 15 minutes.
5. Bring a large pot of lightly salted water to a boil.
6. Add spelt spaghetti and cook for 8-10 minutes or until al dente then drain.
7. Serve sauce over the cooked pasta.

Notes

Prepare a broth that will be used this week in several dishes. This is a basic recipe that you can alter once you are comfortable with use of herbs, spices and seasonings.

• 2 bunches of leeks
• 2 peppers (any colors)
• 2 zucchini
• 2 squash
• 1 bunch of chives
• 1 tsp. of cayenne (optional)

In a large stock pot, place cut vegetables with 1 gallon of spring water.
Simmer for 45 minutes and strain. Use as stock cooking medium.
Freeze vegetables leftover.

WEDGE YOUR BODY AKA TRIGGER POINT THERAPY

WEDGE YOUR BODY AKA TRIGGER POINT THERAPY