Upbeat Times 17th


Annual Spring Guide 2016


High-Fiber Blueberry, Pear and Spinach Smoothie ~HEALTH BEGINS IN THE KITCHEN~


by Dr. Joanne Mumola Williams ~ www.FoodsForLongLife.com


(if you know what I mean). I like to drop a few Brazil nuts in my smoothies. Tey are the most concentrated food source of selenium, an important trace mineral that acts as an antioxidant against free radicals. A single nut meets your daily requirement. Re- quires a high speed blender.


Ingredients:


SONOMA COUNTY, CA. ~ When the weather starts to warm up, I start almost every day with a smoothie. Tis fresh combination of blueberries, pears, and spinach provides 40 percent of your daily require- ment of fiber. A diet high in fiber can help you lose weight, lower cholesterol levels, control blood sugar, and keep things moving in the right direction


1½ cups room-temperature water 4 raw Brazil nuts (soaking not necessary)


1 (1-gram) packet stevia powder (optional)


2 cups organic baby spinach 2 ripe medium organic pears, cored and cut into 8 pieces 1½ cups frozen blueberries 2 teaspoons cold-pressed flax seed oil (or ground flax seeds)


“If you try and lose then it isn’t your fault. But if you don’t try and we


lose, then it’s all your fault.” Orson Scott Card, Ender’s Game


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& see our excellence! Eco~friendly products available • Safety is our No# 1 Priority! “Kites rise highest against the wind, not with it.” ~ Winston S. Churchill UPBEAT TIMES, INC. • May 2016 • 11 Directions:


Place the water, Brazil nuts, and stevia in a blender and blend until smooth and milky. Add the spinach, pears, and blueberries, with the blueberries on top, and blend until smooth. Add the flax seed oil, blend briefly,


and serve immediately. If us- ing ground flax seeds instead of flax seed oil, put them in the blender when you add the Brazil nuts. Makes two (2-Cup) Servings


Nutrition


Per serving: 274 calories, 12 g to- tal fat, 2 g saturated fat, 2,548 mg omega-3 and 2,876 mg omega-6 fatty acids, 0 mg cholesterol, 4 g protein, 44 g carbohydrates, 10 g dietary fiber, and 27 mg sodium.


JAPANESE ARTS FESTIVAL


MATSURI! ... continued from page 10


claimed shakuhachi player on Friday, May 6 at 7pm. It will be held at the Church of One Tree in Santa Rosa. Tickets are $15 advance sale and $20 at the door. For more information about the Matsuri Festival and the pre-festival concert, please visit www.sonomamatsuri.com or contact info@sonomamat- suri.com.


suri Festival is a non-profit organization


in Santa


Sonoma County Mat- based


Rosa. Its mission is to share and promote Japanese arts and culture by providing educational opportunities


and better


intercultural understanding in the greater Bay Area.


UPBEAT TIMES, INC. • May 2016 • 11


Redwood Writers Library Open Mic


Santa Rosa, CA. ~ Redwood Writers hosts the next Library Open Mic at the Santa Rosa Central Library, 211 E St., San- ta Rosa, on Saturday, May 7th from 10 a.m.-noon. The theme in May is “Stolen Light.” The general public is invited to sign up to read. For more informa- tion about Redwood Writers or this event, go to www.red- woodwriters.org. For direc- tions or information about the library, call (707) 545-0831 or go to www.sonoma.lib.ca.us/.


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