HOW YOU CAN EAT TO REDUCE PAIN, ANXIETY, AND INFLAMMATION FROM CALLIE EXAS

My partner in CBD Education, Callie Exas, a Personal Trainer, Registered Dietitian and CBD IT Girl wrote this amazing piece on something near and dear to my heart, eating to enhance your anti-inflammatory responses. Callie and I are combining forces and hosting a Mind Body Workshop on the ins and outs of using CBD in your alternative medicine tool kit. Specifically, we’ll be breaking down the Endocannabinoid system and how to incorporate lifestyle shifts to enhance it. And on the CBD front we’ll talk to specifics on what to look for and how to choose the right products for what ails you. Both Callie and I came together because of our passion around using CBD products in our private practices so please join us at Hidden Hemp in Brooklyn on June 27th from 7-9pm. Each ticket includes a $15 credit toward any products in the store the night of the event. Find out more on my event page, we have limited spots so sign up early.

You can read more about Callie and her non-diet philosophy here. She is the real deal and her philosophy on food, nutrition lifestyle aligns very well with mine.

THE ENDOCANNABINOID SYSTEM

Humans have a neuro system called the Endocannabinoid (ECD) system. This neuro pathway runs with both the central and peripheral nervous systems and it's a team player when it comes to regulating a bunch of important functions like fertility, appetite, pain, mood, memory, and stimulation of exercise endorphins after working out. When the system is whack, either in the case of over activity or under activity, it can result in a lot of inflammation. Under active ECD has been linked to fibromyalgia, IBS, migraine, and inflammation. Overactive ECD systems are tied to dis-regulated appetite, metabolic syndrome and obesity, blood lipid issues.

EATING FOR A RESILIENT NEURO SIGNALLING SYSTEM

While CBD is all the rage right now, your nutrition is super important in determining your body’s ability to signal properly. Here’s the thing, CBD is great for treating acute and chronic situations. But your nutrition plays a key role in preventing chronic illness and supporting that ECD system’s neuro pathway. That’s right. You can eat yourself happy, literally. So what’s a lady to do.

Think anti-inflammatory thoughts! No. Actually, you can support a health ECD system by increasing your omega 3 to omega 6 fat ratio. Omega 3 fats are found in cold water fatty fish, nuts, seeds, avocados and dark leafy greens. Omega 6’s are often in processed foods with corn oil, soybean oil, palm oil. Now, I’m not saying you need to eliminate Omega 6s. They are essential. Just be mindful. That is all. We need fat in our diet. Fat helps build healthy supple cells and neurons. It helps protect the brain and keeps inflammation at bay. Low fat/no fat diet crazes of the 90’s may have led to the downfall of the endocannabinoid system for a lot of people. Research has shown the low levels of omega 3s in diet are linked to premature aging, dementia and mental illness. Moreover, healthy intake of essential fats is linked with better insulin and glucose control.

In addition to healthy fats, eat the rainbow- meaning eat in color! Antioxidants are extremely helpful in reducing inflammation. Certain foods contain antioxidant molecules called terpines. These molecules help reduce inflammation within the ECD system and promote proper signalling. Terpines are found herbs and plants like broccoli, mangoes, sweet potatoes, dark chocolate, rosemary, cloves, black pepper and pot (just sayin’). They’re highly potent and effective. Eat yourself happy!

CBD 101

CBD works by binding the body’s cannabinoid receptors within the ECD system to reduce the expression of inflammatory markers. In other word , it has the ability to calm the neurons down and shut down the inflammatory response mechanisms. (You can read more about that here.)

In the case of PMS, hormonal fluctuation causes increased expression of inflammatory markers called cytokines. Broad Spectrum oil essentially helps other neuron receptors put these inflammation markers in a headlock so that they can’t act out anymore - making you feel normal and less like a train wreak.

As we learn more, it’s clear that Broad Spectrum CBD from Hemp is going to start rocking our world in terms of how we treat chronic heath issues going forward.

Here’s the jist. CBD comes from the cannabinoid family of plants however, there are many different species out there - not just the marijuana variation. For the record, it’s also found in hemp. Also, cool fact: your body make cannabinoids naturally. CBD does not have any psychoactive side effects. When taken in its pure form, you will not get high. It’s biologically impossible - this is why hemp based CBD is 50 state legal and you’ll pass a drug test if you decide to use it. In 2014, President Obama signed The Agricultural Act of 2014, making plants with less than .3% THC legal. Drug tests are used to detect THC (the component of cannabis that gets you stoned). More importantly though, this little compound is proving to be extremely medicinal. Research has shown that it is therapeutic for a vast array of conditions, including but not limited to PMS, chronic pain, fibromyalgia, arthritis, IBS, IBD, anxiety, depression, cramps, migraine, sleep, acid reflux, and the list goes on.

IS CBD OIL RIGHT FOR YOU?

It might be, but that doesn’t the diminish the importance of healthy, varied diet full of plants, and essential fats. Only you can be the judge. Broad spectrum hemp oil is an all natural, non toxic substance that contains not just CBD, but also all of those beneficial antioxidants. There is substantial peer-reviewed evidence from the medical community that this treatment works for people suffering from life impeding chronic illnesses like migraine, gut problems, mood disorders, and chronic pain. Lastly, it has few serious side effects unlike prescription drugs.

If you’re thinking of trying CBD out, make sure to get it from a trusted source that’s third party vetted. Check out Tonic Vibes if that suits you. Having met the owner of the company and trying these products makes me comfortable recommending them to some people if I feel it's right for them. Lastly, you’ll also want to be sure that it doesn’t interact with any other medications you’re taking so be sure to talk to your healthcare provider about dosage.

I work with women to help them create better mind body connections with nutrition. Contact me if you’re interested in working together to eat happy, stop stressing about food and find balance on your plate without going bonkers.

BREAKFAST OF CHAMPIONS

I was a child of the 60’s and 70’s. A typical breakfast included a bowl full of one of the following - Wheaties, Captain Crunch, Honeycombs, Sugar Pops, Rice Crispies, Apple Jacks, Fruitloops and Trix. My siblings and I would fight over who got the prize inside. I am not sure when I grew out of sugary cereals but at some point I must have realized there was more to breakfast. Today my eating style is influenced by science, longevity research and sustainability. I know what makes me feel good and what heals my ailments. I also love, love, love my food to taste delicious so I try to create yummy variations using a diverse group of plants, fats, flavors and food groups. And when cycling season gets underway, I eat to sustain my energy levels as well as nutrient loading for joint health. My current Breakfast of Champions looks like this - a wholegrain bowl of superseeds, healthy fats and herbs to enhance digestion. This power breakfast is my all time favorite post- cycling fuel. By the way, you don’t need to be training for anything to eat this power bowl, it will also affect your brain and cholesterol levels positively, so it’s a great recipe for starting your day! This whole grain and seeded breakfast bowl includes a vegan source of omega 3-fatty acids, a good source of fat and a hint of cumin to aide your digestion.

INGREDIENTS

1/2 cup Bob’s Red Mill Gluten Free Steel-Cut Oats

1 tablespoon each, Pumpkin Seeds, Hemp Hearts, Sunflower Seeds, Ground Flax Seed, Chia Seeds

1 Tablespoon olive oil

1/4 teaspoon Cumin

1 pinch Himalayan Pink Salt

PREPARE

Cook oats according to package, add toppings and enjoy.

Side note: Want a sweeter version, replace cumin with cinnamon and add your favorite seasonal fruit.

PLANT BASED LASAGNA with KALE CASHEW RICOTTA

When the nights are cold and the days are short, cozy up to a nutrient dense, flavorful, one pot-meal that can feed an army. I have a love/hate relationship with lasagna. I absolutely love it, but my belly hates it. When I figured out that I couldn’t tolerate dairy and wheat, a few years back, I began recreating my favorite comfort meals without them. I think I finally figured out the consistency and ingredient mix in this recipe. Happily, the careful look at how food can poison and cure us, I was able to take the time to figure out what works and what doesn’t for my body. I can now tolerate these foods occasionally, but honestly, I don’t really miss them. Figuring out inflammation for me was a rewarding journey. I have gotten back to loving food rather than dreading stomach aches and skin problems, not to mention joint pain. When you listen to your body and become adept at understanding the signals, you learn the benefits of seeing it as a feedback loop, the microcosm of our internal systems reflects the macrocosm of this planet. Eat with the seasons, eat real food, eat plants, be happy.

INGREDIENTS

LASAGNA

1 butternut squash or 2 sweet potatoes, Sliced thin

1 zucchini Squash, sliced thin

1 white onion, sliced into thin rounds

1-2 russet potatoes, sliced into thin rounds

1 lb spinach, sautéed with garlic

1 garlic clove, minced

1 cup vegan mozzarella, Myokos or Parmela brands are my favorite and have real food ingredients

24 ouches Marinara Sauce, make your owner make it easy and use Rao’s Brand, there is nothing that compares, except maybe your Gand mother’s sauce

Salt

Pepper

1/2 lb Shitake mushrooms, sautéed until well done, optional topping for a heartier, wintery dish.

KALE/CASHEW RICOTTA

1 bunch kale, stems removed

1 cup raw cashews, soaked in water for 1 hour

2 garlic cloves

Juice from 1/2 lemon

PREPARE

RICOTTA

Soak cashews ahead of time for one hour. Set a large pot with about an inch or 2 of water on the stove and bring to boil. Once the water is boiling, add the kale, cover and let blanch for 1 minute. Strain excess water and rinse with cold water. Using a food processor, add the juice of 1/2 lemon, 2 garlic cloves, 1 generous pinch of salt, 1 teaspoon nutritional yeast, blanched kale and soaked cashews, pulse for about a minute or more until you have a ricotta like consistency. You may have to scrape down the sides of the container and pulse a few times to get the right texture. It should be light and fluffy and slightly sticky. This will be the glue for the lasagna.

LASAGNA

This all works very quickly if you have a mandolin slicer, if not, then turn on some music and get slicing. Organize the vegetables their own separate piles for easy assembly. Using a pat of your favorite veg based oil/butter sautée spinach with a teaspoon of oil and 1 clove of minced garlic until wilted, strain off the liquid and set aside.

Take 2 - 3 tablespoons of marinara and coat the bottom of your lasagna pan, then start with your sweet potatoes or butternut squash and layer the vegetables so that the pan is covered. Next,add a few dollops of the cashew ricotta and then another layer vegetables, this time, perhaps the white potatoes which takes the place of the noodles. Then add a pinch of salt and pepper and a layer marinara, in the middle, layer your spinach and just keep repeating different layers like so - Marinara, sweet potatoes, ricotta, potatoes, salt, pepper, marinara, vegan mozzarella, zucchini, onion, salt pepper, marinara, Repeat 2-3 times depending on the depth and shape of your pan. Once you get the top, place the rest of your marinara, ricotta and a handful of vegan mozzarella. Preheat the Oven to 350, cover and bake for 1 hour. Add sautéed shitakes for a heartier meal with a healthy dose of protein.

Let me know how it goes! This is definitely a show stopper and your guests will not believe it is plant-based!

Lentil Falafel for the Holidays?

LENTIL FALAFEL HAS OUR HEART

I don’t know about you, but I am always looking for new and interesting ways to please my small crowd and to date, this is our family’s favorite recipe; plant-based, savory comfort food at its best. I had the pleasure of receiving the base recipe for Lentil Falafel from my friend Sharon Matz, who learned it from her mother. I never imagined this would be a recipe that I would make time and again because it seemed too labor intensive.  But I have to tell you, it really isn’t a lot of work and the tahini dressing can be made ahead and the salad can be prepared while the falafel are frying. We have brought this into our monthly dinner menu rotation, sometimes twice per month. It is a meal that the whole family can get involved with, making patties, heating pita on the stove, drizzling the tahini, chopping vegetables.

This is my variation on Sharon’s recipe with just a few minor changes. I  use more parsley and I use coconut oil to fry. For gluten free options, replace wheat bread crumbs with Gluten free version which can be found at your local health food store or made from stale or toasted gluten free bread in the food processor.

About The Main Ingredient

Falafel are traditionally made with either fava beans or chick peas, but I have found that lentils are a perfect replacement for a lighter version of this traditional Jewish/Israeli comfort food.

Lentils are naturally high in fiber which make it a great anti-inflammatory food for most people and a great source of complex carbohydrate.  The reason I use lentils versus the traditional chick pea, is purely because my body digests these legumes more efficiently than chick peas. I have naturally chosen lentils as my legume of choice across the board. I have become obsessed with sporting them before cooking to enhance their digestibility, making them more nutrient dense. Can’t do beans? Try using raw, shredded sweet potatoes in place of lentils.  Let me know your favorite falafel ingredients, maybe we can have a party!?

FALAFEL

INGREDIENTS

1 cup green or brown lentils, soaked for at least 2 hours or over night.  

1 medium white onion, chopped

1-2 handfuls parsley leaves

½ - 1 teaspoon sea salt, start with less and add more  after testing the batter

¼ teaspoon pepper

1 teaspoon ground cumin

1-2 cloves garlic

Breadcrumbs, I like Ian’s Gluten Free Bread Crumbs

Pita bread

Oil for frying, I like using coconut oil

Pickles, for garnish

Prepare

Place lentils, garlic and onion in food processor.  Blend until mushy but do not liquify, should be lumpy, some lentils can remain whole. Add parsley, salt, pepper and cumin. Pulse until blended. Place batter into bowl and add breadcrumbs or matzo meal to bulk it up, about ¼ cup should do. Make flat patties with batter.  Fry in oil, until nicely brown.

SALAD

INGREDIENTS

1-2 ripe tomatoes, chopped

¼  red onion, finely chopped

1 tablespoon parsley leaves, finely chopped

Pinch of salt

Juice from ½ lemon

1 tablespoon olive oil

PREPARE

Add ingredients to a small serving bowl, toss with lemon juice and olive oil

TAHINI DRESSING

INGREDIENTS

⅓  cup tahini

⅓  cup water

¼  cup lemon juice.

2 garlic cloves, chopped.

½  teaspoon salt

10 parsley leaves

PREPARE

Add all ingredients, except water to a food processor, while everything is processing, begin drizzling in water until you have the perfect consistency.

ASSEMBLING YOUR FALAFEL

Take a slice of pita and warm it directly on the stove burner, making sure not to burn it.  You can cut off the top and stuff your pita or just place the salad and falafel directly on top, drizzle with tahini, fold and eat.

TASTY SESAME NOODLES

Back to school time means regular family dinners that everyone will go for.  As much as I love to cook, I don't have time to spend every night preparing elaborate meals.  This meal is quick, easy and delicious. The peanut sauce can be made a few days ahead, I suggest making it on the weekend and then saving it for a mid-week meal.  Who doesn't like a sweet and spicy noodle bowl on a chilly fall like evening? No one. 

The farmers market is still filled with so much goodness you should be able to find all your vegetables and herbs there. I hope you enjoy it as much as we did! 

Sesame Noodles

PEANUT DRESSING:

2 Tbsp toasted sesame oil

3 heaping Tbsp natural salted peanut butter

1.5 Tbsp maple syrup or honey

1 Tbsp coconut aminos or soy sauce

Squeeze of lime juice

scant 1/4 tsp chili garlic sauce

1 tsp fresh ginger, minced or grated

splash of very hot water or broth (only if too thick)

1 garlic clove

NOODLE BOWL:

Noodles of your choice - rice, soba, udon

Extra firm tofu or protein of your choice 

Julienned carrots, chopped in matchsticks

Diced green onion

Sliced red pepper

Steamed broccoli

Sriracha, fresh basil and toasted sesame seeds for topping

INSTRUCTIONS:

1. Prepare noodles according to package instructions.

2. Prepare dressing by blending together peanut butter, maple syrup, lime juice, ginger, coconut aminos/soy sauce, chili sauce, garlic and sesame oil. If too thick, add a splash of hot water/broth and whisk once more. Set aside. I make this in a Vitamix, you can use s food processor or whisk by hand.

3. Steam broccoli and prep vegetables. I like to make stations so that everyone can make their own personal bowls.

4. Once noodles are cooked, drain and rinse with cold water. Toss a good amount of peanut sauce into the noodles coating them generously.

5. Add noodles, carrots, green onion, broccoli, red pepper and tofu to serving bowls. Top with more peanut dressing, fresh basil, sriracha and a sprinkling of toasted sesame seeds; serve immediately.

Lacto Fermen... WHAT?

Lacto-Fermention

 healing ~ food ~ alchemy

The fermentation of fruits and vegetables is prevalent in most cultures, in fact the ancient Greeks understood that important chemical changes took place during  fermentation. They called this  change “alchemy.” The preservation of vegetables and fruits by the process of lacto-fermentation has numerous advantages beyond those of simple preservation. The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These live microorganisms provide a vital dose of diversity to your gut. The bacteria behind many ferments also produce beneficial compounds that give these foods their antioxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic properties. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine. Other alchemical by-products include hydrogen peroxide and small amounts of benzoic acid.

Once you are comfortable with the process of making your own fermented foods (it was so foreign to me at first and I thought I might  accidentally kill myself with bad bacteria), it takes only 3-5 days to the the finished product depending on the temperature of your home. Here's an easy recipe that I have made numerous times with different herbs and spices.  Start simple.

"Let food be your medicine and medicine be your food", surely Hippocrates ate fermented vegetables!

RAW SAUERKRAT

1 medium cabbage, cored and shredded (I used red cabbage)

1 tablespoon caraway seeds

1.5 tablespoons sea salt ( I used Himalayan)

In a bowl, mix the caraway seeds cabbage and sea salt.  Massage with clean hands of pound with a wooden pounder or meat tenderizer for about 10 minutes, to release the juices.  Place the cabbage in a wide mouth, sterilized canning jar, being sure to press the cabbage so that it is tightly packed down and covered by the juices.  Place a weighted jar directly onto the cabbage so it stays packed down and cover with a towel. Leave the cabbage to ferment for 5-7 days, being sure the cabbage is covered by it’s juices.  After 5 days, cover the cabbage and place in cold storage.  It is ready to eat and only gets better with age.

As a medicinal take 1-2 tablespoons per day.

Jugo de Sandia - Watermelon Juice

From the moment I was introduced to this juice in Mexico, it has become my post-yoga Summer staple.  Easy to make, thirst quenching, slightly sweet, cooling and just plain good. Watermelon clears heat, resolves dehydration, cools the throat and heals mouth ulcers, making it the perfect kitchen medicinal for heat exhaustion.

I love summer when I am at the beach. I have a harder time with the season when I am in the city. I was born with a hot constitution, it's my nature, I love cold things, ice in my water, smoothies, salads, winter.  When I became a Chinese medicine practitioner, I learned pretty quickly that while my diet was filled with pretty healthy foods, I was ingesting them all wrong.  It used to be that watermelons arrived in summer, along with cucumbers, strawberries, corn, zucchini. Now that every fruit and vegetable imaginable is available year round, it's no wonder there are so many digestive disorders walking into my office. 

This is one of the reasons I developed the LK5 Seasonal Cleanse, to help my clients and students reboot their digestion seasonally.  The Earth element (digestive energy) needs rebooting each season, so generally within the first 6 weeks of each season, I guide a cleanse that imparts that philosophy so we can enjoy more raw/cold foods without damaging the digestive fire and cool ourselves gently with the foods of summer.

Enjoy the start of summer and if you are feeling like your diet needs an adjustment, join the LK5!  We start with an elimination diet (pre-cleanse) on July 11th!  

INGREDIENTS:

2 cups watermelon

1 cup ice

1-2 Lime slices

4-5 mint leaves

INSTRUCTIONS:

Place watermelon, mint and ice in a blender, blend until smooth. Squeeze lime to taste. Garnish with 1 lime slice and drink up.

NEW YEAR, NEW SOUP!

MIXED LENTIL STEW

In the New Year, when the holidays have come and gone leaving us eager to cleanse, I say, just wait a bit, get cooking some soup! According to Traditional Chinese Medicine (TCM), winter is the time to nourish and clean up, not clean out.  It is a time to slow down and nest, and while my skis and bike are calling me, I have to remind myself that the body works in mysterious ways and will thank you by working more efficiently if you throw down and snuggle in for a little extra time.

The water element takes the helm during the winter months, and can be nourished by taking some time to hydrate deeply as moisture is pulled out of the air with dropping temperatures.  Easy to digest teas and soup can support and aid the kidneys  and bladder in their ability to rehydrate the body and filtrate the blood.  Because the kidneys are our foundation, it is important to allow them some time for restful nourishment.  Slow cooked soups are some of the best ways to prepare the body for cleaning out come spring.  I like to start the year off with this spiced up lentil stew using 3 types of lentils - black, green and red.  This took less than an hour to prepare and requires few ingredients.  Saving time in the kitchen means more time to cozy up under some blankets.

INGREDIENTS

2 cups mixed lentils, soaked for 1 hour, drained, 

4-6 cups broth

2 teaspoons coconut oil

3/4 of a white or red onion

1 cup chopped tomatoes

1 green chile, seeds removed, chopped

4 garlic cloves, chopped

1 knob of ginger, chopped

1 teaspoon cumin

1/2 teaspoon turmeric

1/2 teaspoon ground coriander

1/2 teaspoon ground cardamom

1/4 teaspoon ground cinnamon

1/2 teaspoon salt

pinch of pepper

1-2 cups coconut milk

Garnish with chopped mint, cilantro and lime

 

PREPARATION

Heat oil in a pan add garlic, onion and ginger, stirring until fragrant, about 1 minute.  Add chile and mix until combined.  Add cumin, coriander, turmeric, cinnamon, cardamom, salt and pepper, stirring to combine.  Stir in lentils. Add tomatoes and stock, bring to a boil, then turn to simmer, covering for 20 minutes or until lentils are al dente. Finish with 1-2 cups of full fat coconut milk.

Season with salt and pepper and garnish with cilantro, mint and lime.

Enjoy!

VEGAN LENTIL CHILI BOWLS

During the holiday crunch, I find that my eating habits fall a little short.  Chili has always been a regular winter meal for us and this version is by far the healthiest and tastiest variation I have come up with.  Meaty without the meat is how I like to think about it.  The richness comes from the addition of the butternut squash. I puree 1/2 of it to thicken the soup and then set the rest aside as a topping.  Even finicky kids will devour it.

Serves 6 to 8

1 lb butternut squash, cut into ¼ inch cubes

1 medium onion, chopped fine

1 medium red pepper, diced

2 cups water

1 14.5 ounce can crushed tomatoes

1 15 ounce can kidney beans

1 15 ounce can pink beans

¾ cup black lentils

2-2.5 tablespoons chili powder

1 tablespoon cumin

1 tablespoon olive oil

2 cloves of garlic, minced

2 teaspoons Celtic sea salt

¼ teaspoon black pepper

¼ teaspoon red pepper flakes

1 bunch cilantro, chopped

Juice from 1-2 limes

Optional - see toppings list below.

In a large soup pot, saute garlic, onion, red pepper, salt, pepper, 2 tablespoons chili powder, and ground cumin on medium heat for 3 minutes, add in black lentils until they are coated with oil, about 1 minute.  Add in crushed tomatoes, canned beans and water.  Bring to a boil, cover and turn to simmer for about 30 minutes.

In a separate medium pan, saute 1 clove of garlic in a small amount of olive oil.  Add the butternut squash cubes, saute for 1-2 minutes, cover and add 1/4 cup water, let steam for 7-10 minutes until squash is tender. Puree 1/2 of the squash, save the rest for toppings. Add the puree to the chili and let simmer for another 30 minutes. Add in the lime juice and more chili powder to taste.

After the chili has thickened, about 1-1.5 hours total cooking time, it is ready to serve.  Prepare various toppings listed below.

Recipe Notes:

Individualize the chili bowls by offering optional add-ins like greek yogurt, pico de gallo, cheddar cheese, jalapeño, hemp seeds, avocado, cilantro, lime wedges, tortilla chips, quinoa, rice.

Summer Solstice Smoothie

It has become a tradition in this house to celebrate the longest day of the year with watermelon and strawberries.  The farmers market is overflowing with them this morning so get there! Nothing could be better and easier than mixing juicy fruit with ice on an 80 degree morning.  Summer has arrived, celebrate with food, friends and things close to the heart.

This recipe is always part of LK5 Summer Cleanse, which begins in two weeks.  It will have your tastebuds brimming with happiness so make one today! Other amazing options as add-ins are lemon, mint, blueberries, red pepper flakes, vanilla ice cream, mango, rosemary, the list goes on.  Bring this to your next picnic and potluck and you will make everyone happy.

INGREDIENTS:

1 cup Watermelon

1/2 cup  Strawberries

1/2 cup raspberries

Place ingredients in a high powered blender, add ice, blend until smooth, about 1 minute.