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Build the Perfect Smoothie!

Smoothies can be a great option for a quick and tasty meal replacement.

I personally love having a smoothie for breakfast.  They are quick, easy, convenient, and full of all the good stuff my body needs to start the day!  If made right, they are nutrient-dense and filling!

While smoothies have become a popular meal replacement, snack, and trendy food, if they are made the wrong way, you can be consuming a sugar-loaded beverage that won’t be doing you any good and will leave you with cravings, and still feeling hungry. 

Keep these tips in mind when building your own smoothies

  • Fat has little to no effect on blood sugar (this is a good thing!). When eaten with protein and carbs fat slows down the absorption of these foods, which helps to avoid spikes in blood sugar. Fat keeps you satisfied for longer, so you can avoid the post-smoothie hanger.
  • Protein works along with fat for satiation and it keeps blood sugar steady. Protein is also important to maintaining muscle mass.
  • Fiber, like fat, slows down the process of sugar absorption. Fiber also promotes a healthy gut microbiome, and supports detoxification.
  • Leafy greens, plants, veggies, and herbs are all great at adding more fiber, vitamins, minerals, micronutrients, and antioxidants.  Remember to mix things up to change up the nutrients you are getting.
  • Fresh & Frozen fruits are added for flavor and sweetness along with additional fiber, vitamins, minerals, micronutrients, and antioxidants.  Remember less is more. We want to avoid blood sugar spikes.
  • Toppings require chewing, and chewing is a good thing when it comes to digestion.  Chewing releases salivary enzymes that initiate digestion. Chewing also sends signals to the rest of the digestive system to release digestive enzymes, stomach acid, and other chemical reactions needed to properly break down food and maximize nutrient absorption.

Follow my template below to get the perfect smoothie every time!

1.  Start With Your Base

Use 1 cup of Liquid + a handful of ice.  Use any of the following:

Coconut Milk, Coconut Water, Nut Milk, Filtered Water, or a mixture.

2.  Add Fat

Fats help to assimilate vitamins and minerals and will keep you satiated.  Add 1 tbsp of any of the following:

Coconut butter, Nut butter, Tahini, Coconut oil, MCT oil, 1/4 Avocado, etc.

3.  Add Fiber

Fiber will make your smoothie thick and keep you full.  It also helps balance blood sugar.  Add 1 to 2 tbsp of the following:

chia seeds, ground flax seeds, or I love Garden of Life prebiotic fiber.

4.  Add Fruits & Veggies

Fruites & vegetables add more fiber + vitamins & minerals.  I like to keep my fruits and veggies frozen for my smoothies.  Here are my choices:

Fruits-   Choose one of the following 1/2 a banana, 1/2 cup chopped mango, 1/2 cup chopped pineapple, 1/2 a chopped apple.  option to add 1 date dates, or 1/2 cup berries or cherries.
Vegetables – spinach, kale, zuchinni, cauliflower, pumpkin.  The more veggies the better!

5.  Add in a Nutrient Boost

Because we are all about getting all the good stuff in!  Here are some of my favorite nutrient boosts:

Fresh Spirulina, Maca, Aloe Vera, Cacao, Ceylon Cinnamon, Collagen, Turmeric

6.  Add Protein

To help balance blood glucose, energy, and body composition.  Many of us aren't having enought protein.  Try these:

Grass-fed Whey Isolate Protein (if dairy is tolerated), Clean Pea Protein (plant-based and great for vegans!), Paleo Egg White Protein.

7.  Blend and add a Topping

Adding a topping that requires chewing, activates digestion and really helps you absorb all the good stuff.  Here are some of my favorites:

raw cacao nibs, shredded coconut, chopped nuts, activated sunflower & pumpkin seeds.

8.  Enjoy!

check out my favorite Chocolate Covered Strawberries Smoothie recipe!
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