August 8 10 day detox

We are taking the plunge! We are starting our first family detox!

After several nights out, fatigue, brain fog and too much stress, we determined that it was time to commit. 

• We have decided to write our own rules for our 10 day real food detox, not surprising I’m sure to anyone who knows me personally.

• We will be eliminating gluten (as always), dairy, alcohol, added sugar and meat.

• We will be consciously limiting coffee, but will not be eliminating it entirely for the 10 days because well… sanity.

• We will be consuming a plant based diet, packed with protein, fiber, healthy fats and greens.

• We will be increasing our water intake will aid in flushing out our systems and rehydrating our bodies.

• We will be supplementing with green drinks and herbal teas.

My favorite teas while detoxing are YOGI Peach Detox Tea, Parsley Tea, and Nettle Leaf Tea. All three have amazing healing and cleansing properties. 

Our goal from this cleanse is to come out with a deeper appreciation for how we fuel our bodies. We want to feel re-energized, refreshed and renewed. We are looking to eliminate fatigue, brain fog, toxic foods and stress; all of which take a serious toll on our bodies. 

For tips on how to detox at home check out my latest book Revitalize & Renew available now!

Smoothie Additions: What to focus on when making your smoothie

Smoothies have become a staple in today’s diet for many health conscious individuals and are even available on many restaurant menus. They can make the perfect breakfast, but what should you really focus on when making or ordering your smoothie?

Protein, Fiber, Greens and Healthy Fats are the keys to a healthy power packed smoothie.

Protein: protein is an important part of your smoothie, and will help keep you full until lunch. Protein also helps rebuild and repair your muscles after your morning workout, aiding in recovery. Check out some clean protein options for your smoothie HERE.

Fiber: fiber can be a taboo topic, and many people are nervous about adding “too much fiber” into their diet. Fiber helps you poop. Yes, I said it. Fiber aids in elimination, it pulls waste and toxins from your body. This includes illness, disease, and toxic garbage from your body and gets rid of it. Think of it as a brillo pad cleaning the walls of your intestines… kind of amazing! Fiber is essential to every diet, and actually helps to keep you fuller longer and can aid is weight management.

Greens: greens are probably my favorite addition because you can add a handful  (or two, bonus points!) of spinach or kale to your smoothie without altering the flavor. Spinach is the easiest green to add because it is so mild, it may turn your smoothie bright green, but you won’t taste it. This comes in especially handy with kids, great way to sneak in some more vegetables. 

Healthy Fats: fats have received a bad rap for many years, but slowly our society is re-educating themselves on the importance of a healthy diet and healthy fats. Healthy fats are an essential to a healthy diet. They keep your body full by slowing the digestion of protein and other foods, they also help to heal the gut and repair damage from leaky gut, celiac and many other chronic gut conditions. Some of my favorite healthy fats are coconut oil, avocado, and nut butters.

How to Stay Healthy Over Summer Vacation

Summer is officially here! The kids are out of school and you are likely taking a summer vacation soon. This is an easy time for our daily routines, meal plans and diets to go out the window. 

Here are a few simple ways to stay on track this summer!

1. Stick to your morning routine.

2. Start your day off right with a healthy breakfast. Make a smoothie or a breakfast bowl including protein, fat, fiber and greens. This is a great way to fuel your body first thing in the morning. Research shows that when you eat a healthy breakfast and start your day right, you are likely to make healthier choices throughout the day.

3. As the day goes on, and lunch and dinner approach, consider fueling your body. What options are going to provide your body with the fuel it needs to get through the rest of the day?

4. 80/20 Rule. If 80% of your diet is perfect for YOU, then you have 20% to play with.

5. Move your body everyday.

Favorite Pasta Substitutes

As a former carb-oholic, I love my pasta! However now as a holistic nutrition specialist and a wellness professional, I am too educated to eat plain pasta. (plus I’m gluten-free) I understand that most traditional pasta is made with enriched flour and is highly processed and full of additives. Simple is always best. 

For all my pasta and carb loving friends out there, here are a few of my favorite pasta substitutes that your body will thank you for!

Trader Joe’s Red Lentil Pasta

The only ingredient in this pasta is lentils… simple and amazing!

This pasta will not spike your blood sugar levels like many traditional white pastas do, and is full of fiber!

Trader Joe’s Black Bean Pasta

The only ingredient in this pasta is organic black bean flour… again so simple!

This pasta contains protein and is packed with fiber.  

Zucchini Noodles

The only ingredient in this pasta is raw vegetables! 

This is a great substitute if you are looking to cut back on traditional carbohydrates and increase your intake of vegetables.

You can hide these noodles under a yummy red sauce or even a pesto sauce for family in your life who may be skeptical about the new zoodles. 

All three of these pasta substitutes are naturally gluten-free, and have even passed the taste test for my gluten loving friends!

What are some of your favorite pasta substitutes?

Benefits of Detoxing

Detoxing has recently become a bad word in our culture. People are quick to make judgements and assumptions. I am here to tell you that not all detoxing is bad. In fact I love detoxing. I love fueling my body with wholesome fruits and vegetables, I love the burst of energy, the decrease in inflammation and the vibrancy I feel after I detox. Detoxing becomes “bad” when you are not consuming any vitamins, minerals, electrolytes, or essentially any food for a sustained period of time. There are exceptions to this of course, water fasting and the master cleanse have been used to help rid the body of disease and illness under medical supervision. 

I have been obsessed with green juice for over seven years now. It is a daily item on my meal plan, and something I literally look forward to everyday. Detoxing for me is just an extension of this. Finding something that makes you feel so good, down to your cellular level, and amplifying it. 

I have completed numerous detox and cleanse programs over the years, and I can tell you that not all programs are created equal. When detoxing, it is first important to determine why you want to detox. Suffering from low energy, afternoon lull, digestive problems, autoimmune conditions, or perhaps you over indulged a bit last weekend and have finally decided to clean up your act. Once you have your reason, keep this in mind, it will be your motivation to get through. Decide how long you can honestly commit to detoxing, 3,5,7 or 21 days. Pick a time period that will realistically work for you. Remember you can always extend the detox, but you never want to over commit and leave yourself feeling disappointed. Pick a detox program that works with your lifestyle and will allow you to continue living your life, preferably a real food detox.

There are many concerns clients have about starting a detox. The number one question I receive is will I be in the bathroom for the entire detox? No! Detoxing does not have to be an intense bathroom nightmare. Depending on your typical daily diet, you may not notice any change in your bowel movements.

The idea behind a detox is to give your digestive system a break, let it rest. Decrease the inflammation in your gut, and your overall body. Increase the good bacteria, and flood your body with nutrients, enzymes, vitamins and minerals. 

In my new book, Revitalize & Renew, I review the importance of detoxing, how to ease in and ease out of your detox safely. I provide you with a set by step guide to my seven day real food detox program. The best part about this detox program is that it is achievable and reasonable. You can choose to start by simply adding in 1 smoothie or juice per day, then in a week or so maybe you do a 24 hour detox, then a few months later you do 3 days etc… working your way up to the full seven days. (disclaimer: for full benefit it is recommended that you complete all 7 days) Revitalize & Renew is packed with healthy recipes and real food options. Even choosing to start slow and add 1 smoothie or juice in per day will help your body achieve a more alkaline state, and get your energy flowing!

For more questions about detoxing please contact me directly at jennifer@leanandgreenbody.com

Celery Juice: What’s All the Hype?

Celery Juice is one of the most powerful vegetable juices you can drink. I recommend drinking 16 oz of pure celery juice first thing in the morning, after your morning routine. The Medical Medium turned me onto this principle, if you have not checked out his books they are so informative!

Drinking pure celery juice first thing in the morning will increase your digestive power for the remainder of the day.

Celery is extremely anti-inflammatory and can help heal the bodies of those suffering from autoimmune conditions. These anti-inflammatory properties in celery help to eliminate bad bacteria, viruses and pathogens. 

The natural mineral salts in celery act as an antiseptic agent fighting against pathogens and helping to rid our bodies of chronic illness and disease. 

Celery has also been known to help decrease and regulate blood pressure naturally, and balance blood sugar. 

If you have been reading my blog for sometime you know that I am all about detoxing the body naturally. Celery is one of the top detoxing foods, the natural mineral salts in celery cling to toxins and help your body eliminate them. 

These mineral salts keep our body functioning at an optimum level. They are necessary for proper kidney, liver and adrenal function, and keep our gut healthy. The mineral salts in celery also act as powerful electrolytes keeping our bodies in peak performance condition. 

Our bodies function best when they are in an alkaline state. An acid state brings about disease and illness, and can lead to many chronic conditions. Celery juice, like many raw vegetables, helps our body maintain an alkaline state, preventing disease and illness. 

You are what you eat. 

Eat real food. 

Healing food. 

Cheers!

Bikini ready just in time for summer

Summer is just around the corner! 

Beaches, BBQ’s, and Bikinis…. 

Are you ready for some summer fun? 

Here are some quick tips and tricks to get you summer ready in no time!

1. Cut the junk food. Finals are over, the snow has finally stopped, and the sun is here to stay! Eliminate all processed foods….you heard me. Anything in a box or bag will have to go. Nourish your body with wholesome, real food. Think watermelon, apples, almond butter, and warm summer salads.

2. Add in our Triple Play morning routine daily

3. Add in one smoothie per day! Check out a few of our most popular smoothies here…

   • Summertime Coconut Oil Smoothies

   • Banana, Cinnamon, and Peanut Butter Protein Smoothie

   • The Perfect Morning Smoothie

   • Raspberry Lemonade Cleansing Smoothie

   • Turbo Charged Smoothie

   • Blueberry Banana Smoothie

   • St. Patrick’s Day Green Smoothie

   • Peanut Butter & Chocolate Smoothie

4. Move your body every day! Check out some of our free workouts here…

   • The secret to having a flat stomach

   • 5-minute abs

   • The 100 Part 1

   • The 100 Part 2

   • 10-minute mid-day energy boost

   • Jumpstart Your Day

   • 30-minute upper body workout

   • Burn, Baby, Burn

   • Booty Blasting Workout

   • Pre-Wedding Workout

For more tips and tricks on how to get summer ready fast contact Jennifer at jennifer@leanandgreenbody.com and follow us on Facebook and Instagram.

Memorial Day Picnic Favorites

Memorial Day is Monday, picnics and barbecues will be in full swing!

Here are a few of my favorite (and super easy) picnic hits!!

1.  Hard-boiled eggs. You can never go wrong with these. Clean, simple, and packed with 6 grams of protein per egg. Want to mix up the traditional hard-boiled eggs, check out my recipe for avocado deviled eggs.

2. Cubed watermelon. Super hydrating and sweet, making it the perfect dessert! Want to get extra fancy? Cut your watermelon in half, carve out the entire inside of one half, and place cubed watermelon back inside… using it as your dish!

3. Massaged kale salad. This is one of my go-to’s because it is so versatile, you can mix it up by adding shrimp, chicken, or tofu to this salad for extra protein.

4. Salmon Lettuce Wraps are a go-to for any backyard function!

Memorial Day (and pretty much every summer picnic) would not be complete without a healthy cocktail! My favorite go-to cocktail is vodka soda. 

This cocktail is easier for your body to process and breakdown, and is gluten free, dairy free, and sugar-free!

Vodka Soda

Ingredients:

• 1 glass with ice

• 1 oz Tito’s Vodka

• Juice from 1 whole lemon

• 4 oz of club soda

Directions:

1. Stir and Enjoy! Happy Memorial Day!

How to Make my Vegetarian Warm Quinoa Salad

This warm summer salad is sure to be a hit at every summer picnic!

Ingredients:

• 6 ounces red or black quinoa (1 cup)

• Salt and freshly ground black pepper

• 1/4 cup pine nuts

• 3 tablespoons grapeseed oil

• 3 garlic cloves, minced

• 1/2 medium red onion, finely chopped

• 2 medium carrots, cut into quarters

• 2 teaspoons ground cumin

• 1 tablespoon plus 1 teaspoon sherry vinegar

• 2 tablespoons small mint leaves

• Olive oil for drizzle over final product

Directions:

1. Put the quinoa in a small saucepan and cover with 2 cups of water.

2. Add a large pinch of salt and pepper and bring to a boil.

3. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes.

4. In a large skillet, toast the pine nuts over moderate heat, stirring, until fragrant, about 2 minutes. Transfer to side dish.

5. Heat the 3 tablespoons of grapeseed oil in the skillet. Add the garlic and onion and cook over moderate heat until softened, and onions become translucent, about 5 minutes.

6. Add carrots and cumin to the skillet with onions and garlic, cover and cook over low heat until the carrots are just tender, about 5 minutes.

7. Stir in the quinoa and vinegar and season with salt and pepper.

8. Mound the quinoa salad on plates, approximately one cup per serving. Garnish with the toasted pine nuts and mint leaves.

Peanut Butter & Chocolate Smoothie

Getting bored with the same old breakfast smoothie? It's time to change it up.

Check out our new peanut butter & chocolate smoothie packed with protein, fat, fiber, and greens! 

This smoothie will keep you full for hours and will surely satisfy that chocolate craving!

Ingredients:

• 10 oz organic unsweetened almond milk

• 1 TBSP organic raw peanut butter

• 1 TBSP chia seeds

• 1 TBSP cacao powder

• 1 scoop Garden of Life raw protein

• 2 handfuls of spinach

Directions:

1. Place all ingredients into your blender.

2. Blend until smooth.

3. Enjoy!

Egg Muffin Recipe

Egg Muffins

(gluten-free, sugar-free)

Makes 12 egg muffins

Looking for a quick and easy breakfast? Something healthy the kids will actually want to eat in the morning? We’ve got the solution!

Egg muffins are a nutritious and easy breakfast option for everyone in your family.

There are so many ways to modify and adjust the recipe to meet your dietary needs. For example, you can use egg whites instead of whole eggs to reduce cholesterol. Vegetarians can choose to exclude meat and substitute extra vegetables instead. For those of you who are dairy free, leave out the cheeses or use a cheese substitute.

Ingredients:

• 8 eggs

• 1 onion

• 2 slices of prosciutto

• 1 red bell pepper

• 3 TBSP Parmesan cheese

Directions:

1. Pre-heat oven to 350 degrees F

2. Place cupcake liners inside of cupcake tin (for this recipe we will use a 12 cupcake tin), spray the liners with coconut oil spray (sides and bottom).

3. Crack all 8 eggs and whisk together in a bowl until smooth.

4. Dice onion, and sauté in a pan with 1 tsp of avocado oil until the onion becomes translucent.

5. Dice and clean red bell pepper and add to onion pan, cook until pepper becomes soft.

6. Dice prosciutto, and add to pepper and onion in pan.

7. Pour eggs evenly into cupcake tin, filling about halfway.

8. Once vegetables are cooked, add vegetable mixture to the eggs. Adding approximately 1 tsp to each tin.

9. Sprinkle parmesan cheese on top of each egg tin.

10. Bake for approximately 15 minutes, depending on your oven.

Detox with Jennifer!

Looking to detox?

Loose a few extra pounds before Summer?

Change up your eating habits?

Go paleo, vegetarian, gluten free, or even vegan?

Looking for healthy, glowing skin, vibrant energy?

Look no further!

Jennifer’s Revitalize & Renew detox is now available in 3, 5 or 7 days!

For $30 per day you will receive round the clock support, check ins, help easing in and easing out of the detox. You will receive help transitioning into your new healthy habits post detox.  Plus receive a copy of Jennifer’s Revitalize & Renew: 7 Days to a Healthier You book!

Learn more at www.leanandgreenbody.com or call (239) 290-3482.

Purchase your detox package today!

NOT JUST A FITNESS STUDIO

Lean and Green Body® is not just a fitness studio. We are a Total Mind, Body and Soul Wellness Brand. We specialize in holistic nutrition & wellness, yoga and personal training. 

Our team looks to heal and strengthen the body. Jennifer, the founder and owner of Lean and Green Body®, LLC has a degree in sports medicine and specializes in diagnosing, treating, preventing and rehabbing injuries in the athletic population. Lean and Green Body® has three functional certified personal trainers on staff with a multitude of specialties and experience. Our trainers can help you reach your goals, whether you are looking to heal and rehabilitate an injury, lose weight, tone your body, or prepare for your sport season. Our trainers have worked at the high school level, collegiate level, and with our United States military training them to be their best. Even with all this experience and focus on the physical body, we are much more than a fitness studio.

Lean and Green Body® has three yoga teachers on staff with a passion for helping you deepen your yoga practice. All three yoga teachers specialize in vinyasa yoga, aiding you in connecting breath to movement. Lean and Green Body® offers private sessions at the studio or your home. We offer weekly yoga classes at our 5th Ave S studio in downtown Naples Florida, all levels welcome.

One of Lean and Green Body®’s most unique and specialized areas of expertise is Holistic Nutrition. Our founder, Jennifer is not only a Mind Body Wellness Practitioner, but is also a Holistic Nutrition Specialist. After going to graduate school for clinical dietetics, Jennifer realized that working in a hospital and pumping patients full of medicine was not how she wanted to approach healing. Jennifer found that holistic nutrition allows us to heal the body naturally through food, herbs, and lifestyle. We are able to look at the entire body, and treat it as a whole instead of one aliment at a time. We are able to treat underlying issues such as food allergies, intolerances, autoimmune conditions, diabetes, cholesterol, and weight management.

Lean and Green Body® stands out because of our team’s ability to see the whole person, identify what each client specifically needs, and create a customized plan. The Lean and Green Body® team is comprised of educated and licensed yoga teachers, certified trainers, and holistic nutrition specialists.  No one on our team took a weekend course and read a book to get where they are. Each member of the Lean and Green Body® team has a passion and a drive to do what they do, and  they continue learning and educating themselves, constantly pushing themselves to be the best they can be, and to offer the best to their clients. 

Turbo Charged Smoothie

Need an extra pick me during the day?

Looking to replace a meal with a quick and healthy alternative?

Look no further!! 

This smoothie is packed with protein, fat, fiber, and greens. It is sure to give you a boost of energy to power through your day!

Ingredients:

• 10 oz organic unsweetened almond milk

• 1 TBSP organic raw almond butter

• 1 TBSP chia seeds

• 1 TBSP maca powder

• 1 scoop Garden of Life raw protein

• 1 small banana

• 2 handfuls of spinach

Directions:

1. Place all ingredients into your blender. Blend until smooth. Enjoy!

Celebrating over 16 years in the fitness industry!

Did you know?

Our founder, Jennifer Khosla, has been in the fitness industry for over 16 years?!?!

Read on to learn more!

Jennifer, how long have you been in the fitness business? How did it start?

Jennifer:

I have been in the fitness industry for 16 years! I can’t believe how fast time has gone by and all the changes. I started working at the local YMCA in Northwest Connecticut when I was 16 years old. My job was to teach members how to use and adjust the many exercise machines, I had to clean the machines and monitor clients while they used them. During that time, I was available to provide exercises to members, and answer fitness questions. You may be wondering how I knew so much. I was like a sponge, I learned everything I could from trainers, DVDs, and books. I was only 3 years old when I started dance classes and gymnastics, and team sports in school began early on. I loved playing sports year round, but I found that it wasn't about being competitive. I liked the sports because I loved the feeling of being physically fit. I started working with the Athletic Trainer in my school to learn more. Eventually, I designed an internship for Athletic Training at our school for myself and future students. I knew then that I needed to find a career that would make fitness and wellness a part of my life. I have to thank my brother for giving me my first yoga mat. It was the start of something beautiful. Yoga was one of the many pieces to my education and journey of fitness and wellness.

Springfield College was the top school in the nation for sports medicine. I knew that was where I had to be to make my dreams come true. I went on to receive my B.S. in Athletic Training, with a minor in Nutrition.

I started personal training during my time at Springfield College, and actually took my first personal training course through ACE when I was only 18 years old. I have been working actively as a personal trainer now for 11 years! It’s hard to believe, the past decade has flown by! I worked as a personal trainer in Boston for several years while furthering my nutrition education, and later decided to combine all my passions into one total wellness business. 

California here I come! I wanted to get my yoga certification at one of the leading yoga studios in La Jolla, California. I trained with some of the top Yogis in the field. This was important for me personally as well as for future clients.

I have worked in several gyms, private training settings, yoga studios, and owned two fitness and wellness businesses in New York and currently now in Florida. I officially opened Lean and Green Body® in 2015, and now lead a team trainers, coaches and fitness & wellness professionals here in Naples. We are a growing national brand with clients in Florida, New York, Connecticut, Ohio, Minnesota, Georgia, and California. We currently see clients in their home, community gyms in Naples, Florida, or at our studio on 5th Ave S in downtown Naples, host weekly yoga classes at our studio and live stream, as well as see clients nationally through live stream technology.

It is amazing how far I have come professionally in the last 16 years! I could never have imagined my career what it is today, and I am grateful for this journey everyday! My clients and my team continue to push me daily to be the best leader in wellness and fitness that I can be. This is only the beginning for me and Lean and Green body®. 

Lemon Benefits

Lemons are my favorite, and definitely the most used fruit/food in our house. I start everyday with lemon water to hydrate, awaken, detox, and refresh my body. We also use lemon (and olive oil) to dress our salads. 

Lemons are packed with vitamins, minerals and nutrients like Vitamin C, Vitamin B6, Vitamin A, Vitamin E, folate, niacin, thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, and phosphorus. Lemons also contain flavonoids, which are high in antioxidants and contain cancer-fighting properties. 

Did you know that lemons can help to prevent constipation, indigestion, diabetes, and high blood pressure? Pretty amazing! Lemons also help to improve the skin, hair, nails and teeth. 

Add some lemon to your life today!

Blueberry Banana Smoothie

This is my husband’s favorite breakfast smoothie; packed with protein, fiber, and healthy fats!

Ingredients:

• 1 small organic banana

• 1/4 cup organic wild blueberries

• 1 TBSP organic chia seeds

• 10 oz unsweetened plain almond milk

• 1 TBSP organic raw almond butter

• 1 scoop Garden of Life Raw Protein

Directions

1. Blend & enjoy!

Spring Cleaning Your Kitchen

It is officially spring!

Spring is a time of new beginnings. Getting rid of the old and beginning fresh.

The start of spring is often associated with cleaning out.

Let’s begin this season by cleaning up our diets.

This is an opportunity to start fresh, to let go of bad habits and create new healthier routines.

Begin by cleaning out your pantry and fridge. Throw out anything that is expired. Then begin throwing out anything that you do not eat, or have not eaten in the last month. 

Next, get rid of any food that does not make you feel good. Food should make us feel satisfied, happy, and fueled. It should not make us feel bloated, gassy, or cause any ill side effects. Let any and all of these foods go. 

Examine your pantry for a moment. Look at what foods are in boxes and bags..prepackaged goodies. Think about how long these have been sitting on your shelf. How long were they sitting in the grocery store before you brought them home? Prepackaged foods can last a long time due to the chemicals and preservatives in them. Now think about how long it will take your body to break down these foods, and then decide what you can get rid of. 

Now take a look at what is left in your pantry and your fridge. 

This is a fresh start. A chance to start new, and fuel your body with wholesome, nutrient-dense foods. 

Go for fresh, raw foods that will truly nourish your body. 

After you have discarded and donated everything you no longer need it is time to stock up!

Consider filling your kitchen with fresh fruits and vegetables, cage-free eggs, wild caught protein, whole grains, beans, nuts, and seeds. Build meals and snacks from here. 

For more information on how to stock your kitchen call Jennifer at 239-290-3482 and set up your 1:1 nutrition appointment today!

 

The Perfect Breakfast!

Sunflower seed toast is the perfect way to begin your day! Top it with bananas, raspberries, and chia seeds for added protein, fiber, and omega-3s.

Ingredients: 

• One piece of whole grain toast (gluten-free options available)

• 2 tsp sunflower seed butter

• 1 tbsp chia seeds

• 3-4 raspberries

• 4-5 slices of banana

Directions:

1. Toast your bread and spread the sunflower seed butter on top.

2. Sprinkle the chia seeds evenly on top of the sunflower seed butter.

3. Top it with raspberries and banana slices.

4. Enjoy!

Recipe courtesy of Sierra Baldwin

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St. Patrick's Day Green Smoothie

St. Patrick’s Day is just a few short days away and we are making everything green! Green smoothie, anyone? 

This year, trade your green beer for a green smoothie.  Your body will thank you!

St. Patrick’s Day Green Smoothie

Ingredients:

• 8 oz unsweetened almond milk (or milk of your choice)

• 1 scoop of vanilla protein powder (we love Garden of Life Raw Protein)

• 2 cups of raw organic spinach

• 1/2 of a raw avocado

• 2 drops of peppermint oil (we like Young Living Peppermint Vitality)

  • * not all peppermint oil is to be ingested, read your bottle carefully

Directions:

1. Add 4 ice cubes, blend & enjoy!