Drink Pink for Breast Cancer Awareness

Pink DrinkForget the green smoothie this October and go PINK with this healthy drink created by Nutrition CPR’s friend and colleague,  Meredith Hill, RD for Breast Cancer Awareness Month!


This balanced smoothie combines beets, kale, carrots, blueberries, pear, avocado, protein powder, lemon juice and coconut water to give you one heck of a nutrient-packed Pink Drink. What makes it so healthy? Antioxidants, electrolytes, fiber, protein and healthy fat!


Pink Drink

1/2 large beet, peeled

2 kale leaves, stems removed OR handful of spinach

1 carrot, peeled

1/2 c. blueberries

1/2 pear

1/2 avocado

1 scoop of either Vanilla Whey or Vegan (Yellow Pea and Rice) Protein

Juice from 1 lemon

Coconut water, enough to get your smoothie to desired consistency





Blend all in ingredients together until smooth and drink up!




Meredith is a Registered Dietitian, military wife and mother of two who believes in using real food to live life to it’s fullest. With real life experiences, she finds great joy in leading others towards optimal health and happiness.

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Roasted Butternut Squash Soup

I love soups and fall flavors as they often bring squash and pumpkin to the table.

The base of this soup is butternut squash which is rich in beta carotene (vitamin A), folate, potassium, and vitamin C, as well as numerous antioxidants that are known for their anti-inflammatory benefits.   It is easy to make, delicious, and nutritious!



2 pounds of cubed butternut squash (easier than cutting it yourself!)

1 large Granny Smith apple

1/2 Spanish onion

3 Tbsp of organic butter or organic coconut oil


3 1/2 cups of organic low sodium chicken or vegetable stock

1/2 cup of organic heavy cream

1 Tbsp of organic honey

1/8 tsp of ground cloves

1/4 tsp of cinnamon

1 tsp of himalayan salt and more to taste

1/2 tsp of organic pepper and more to taste


Preheat the oven to 425 degrees and arrange the cut squash on a shallow baking pan.  Melt the butter or coconut oil and use two thirds of the fat mixture to coat the butternut squash.  Season with both salt and pepper and roast the squash in the oven for approximately 45-60 minutes, turning frequently to avoid burning.  The squash should be soft before removing from the oven.

While the squash is cooking, cut both the onion and apple into small pieces.  In a saucepan over a medium heat, use the remaining fat (butter or coconut oil) and sauté the apples and onions for several minutes.  Stir in, salt, pepper, cloves and cinnamon.

Combine the squash and apple/onion mixture into a large pot and pour in the chicken or vegetable stock.  Over a low heat, allow the flavors to blend for about 10 minutes.  Slowly stir in the heavy cream and honey (optional for those avoiding sugar) and continue to simmer for a couple of minutes.

Next using a blender, puree the ingredients in batches until it is smooth in texture.  Remember to remove the small cap of the blender to allow heat to escape but cover with a towel so there isn’t a big mess!

If needed return the puree to a large saucepan and simmer over a low heat, adding additional salt and pepper to taste. If the puree is too thick, add 1/2 cup of vegetable or chicken stock.




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Health Benefits of Coffee

Health benefits of coffee


September 29th is National Coffee Day!  You maybe surprised to know that coffee offers many health benefits and it is one of the healthiest beverages you can drink.


*If caffeine sensitive or have a history of cardiac arrhythmias, cystic breasts, cancer, adrenal dysfunction and/or trying to conceive or currently pregnant, caffeine maybe discouraged.
Sources: Stroke, Journal of AHA, Harvard School of Public Health, Journal of Nutrition, Journal of Clinical Nutrition, NIH, JAMA
The information provided in this post is for education only and is not intended for the treatment or prevention of disease, nor should it be used as a replacement for seeking medical treatment.
Copyright © Jaime Coffey Martinez, Nutrition CPR, LLC


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