Thursday, April 30, 2015

Aloha Aloe Vera! A Perfect Spring Cleanse Smoothie

ALOE for Health and Healing - A 

 "Welcome Spring Smoothie"

My Aloe Getting ready to Bloom
Happy Spring to each of you!
I love taking a leaf of my aloe filleting it to put it in smoothies - look at the super benefits I'm getting each time I do.. it is bitter which stimulates digestion and yet it is soothing at the same time. We all know having an aloe plant in the kitchen is good for burns, but did you know it does all this too? Quite bitter by itself, aloe gel harvested from your own plant or one in the store, is easily assimilated in a Welcome Spring Smoothie - below.  

ALOE Benefits:

   The leaf of an aloe vera plant is filled with over 75 nutrients, 20 minerals and 18 amino acids, and 200 active enzymes.
   Aloe vera is one of the only known natural vegetarian sources of Vitamin B12.
   It is anti-inflammatory, antibacterial and anti-viral.
   It heals burns and excema when applied directly to the skin, but it also can be ingested to heal internal tissues. Mouth and stomach ulcers, nasal and sinuses, bowels, lungs and genital tracts all benefit from the use of aloe vera.
   Aloe also seems to be excellent at regulating the immune system. It can stimulate the immune response in those with weakened immune systems, and it can also calm the immune response, such as for hay fever where less reaction is beneficial.
   Soothing for the digestive tract.
   Applied topically to skin to heal cuts faster.
   Reduce pain in canker sores and help them heal faster.

 How do you fillet an Aloe leaf?
Harvesting your own Aloe
  I use a grapefruit knife, slice of the leaf,
slice off the prickly sides and slowly slice off the bottom skin to present the aloe gel, which can then be scraped off with a spoon or the same knife. Easy peasy.

A"Welcome Spring Smoothie" for Aloe Health

Aloe-licious Spring Smoothie
You will Need:

1 ripe banana (preferably frozen)- potassium
2 pitted dates- excellent fiber and vitamins
8 walnuts- great for your brain
1/2 -1 cup frozen Blueberries- anti-oxidant power
1/2 cup of Aloe Vera Gel or Juice- benefits galore
A handful of Cilantro or Parsley (super detoxifier)
1 large scoop of plain Greek Yogurt or use Coconut water
if going dairy free. 
Any other ingredient you know you like - I like to add a scoop
of powdered greens for a super mineral boost.
To Make:
Blend all ingredients in Blender until smooth. If using nuts, I add them first and blend up and then the banana and blend before adding the rest.
Makes 2 servings

Looking for a 3 day gentle cleanse to boost your energy for spring?  Click here for free guide.
Marie has been a champion for vitality and balance in the workplace AND at home for over 12 years - specializing in self-care and reducing stress, she uses a holistic and experiential approach to engage and inspire through individual coaching, group workshops and organizational retreats.  Contact her to co-create change here.

Thursday, March 12, 2015

The Nutritional Magic of Mushrooms

The Mushrooms are Coming the Mushrooms are Coming!!!

I am so excited for spring and as the Snow melts and the mushrooms fruit in the forest, it is a good time to find ways to incorporate these super beneficial fungi into our diets.  Super valued for their high fiber, and huge immune building properties, mushrooms are also one of the few vegetarian sources of Vitamin D and are full of antioxidants and selenium, a chemical element the body needs to efficiently use oxygen, detoxify the body, promote heart health and maintain healthy skin.   

My favorite is Shiitake because they are so good for their culinary flavor and medicinal benefits.  In fact, I just ordered plugs to start growing my own. What is your favorite? Get to know more varieties by doing a simple Sautéed
Mushroom Medley. Start by getting a mix of button, crimini and shiitake or a few of your own choice and create this simple recipe to put over a protein at your meal, by itself, or as a side.  I can imagine this delicious combo on pasta, over steak or fish, with any egg dish or mixed in a collard steam.  Roasted, breaded, grilled or stir-fried-- your body will thank you for all the goodies they bring.

I will be making this recipe at City Market in Burlington today from 5-6pm and at Hunger Mountain on April 20th. I will also be sharing my popular Chaga Chai and lots more on mushrooms.  Join us if you can and don't forget to check out the SPRING ZING dazzle Spa on March 22nd.
(more below).

Simple Sauteed  Mushroom Medley
Adpated from

You Will Need
4 Servings
1/3 cup butter
3 (8 ounce) packages fresh mushrooms, sliced
2 tablespoons chopped onion
2 teaspoons dried tarragon
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1/4 teaspoon ground black pepper
·                         1/4 cup fresh parsley, chopped
·      Optional a squeeze of lemon and a few garlic cloves to add some kick
Let's Get To It
In a large skillet over medium heat melt butter. Stir in mushrooms, onion, tarragon, nutmeg, salt and pepper. Saute until mushrooms are tender, stirring occasionally, about 10 minutes. Stir in parsley and serve.

Tip: Make sure not to crowd the mushrooms in the pan. This causes the mushrooms to water out and steam instead of saute. A single layer with space between the mushrooms is ideal.


Sunday March 22nd-10-4pm 
Join Marie Frohlich and Sandra Lory for a day of ritual and intention with tastes and tonics for clearing and cleansing the body,mind and spirit as we move into Spring. Seed starting, seasonal intention setting, the lymph system, spring cleansing for your body type, bitters, digestive health tonics and more. 

Register here:

Marie is available for workplace wellness workshop lunch and learn's and special wellness retreats.  She also works with individuals and groups towards building and sustaining better self-care habits using a holistic coach approach. You may contact her