Do you even Smoothie?
One of many healthy habits that I developed while studying as a Chiropractic student is drinking a homemade smoothie every day. I typically enjoy it as breakfast or as a post-workout recovery drink and occasionally as an afternoon pick-me-up. Here I am 3 years into private practice and I continue the healthy habit daily. Just like Chiropractic adjustments, once you FEEL the difference in your body, it is much easier to continue regularly and make it a priority in your life.
Here are some tips for beginners and new recommendations for the smoothie professional. If you get in the habit of making smoothies every day, definitely use a high-powered blender.
1: Start by choosing one liquid: Water, cold coffee, cold brewed teas, Kefir, coconut water, coconut milk, almond milk, fresh homemade juices, etc. Avoid all of the conventional store-bought juices because it is mainly processed sugar and will make you sicker, not healthier. Read my blog about Kefir at this link and Read my blog about coffee at this link.
2: Add some fruits: bananas, oranges, strawberries, grapes, pineapple, kiwi, berries, cherries, melons, peaches, nectarines, apricots, mango, apples, pears, dates, etc.
3: Add some vegetables: Spinach, kale, cucumber, arugula, broccoli, cauliflower, carrots, radishes, bell peppers, celery, carrots, etc.
4: Add some extras:
• Raw, free range, farm fresh, organic chicken eggs Mother Nature’s perfect protein. The acquired taste and feel can be easily masked with other smoothie ingredients. As long as they are free range, farm fresh and organic, the risk of food borne illness is negligible.
• Green Superfood powders These are processed but I think we can overlook this in trade for the ability to add exotic superfoods that you would otherwise not have access to such as acai, mangosteen, goji berry, etc. I recommend Pro Alpha Nutrition.
• Protein Powder will help nutritionally balance the smoothie similar to that of a meal. Avoid those with aspartame. There are many different flavors and vanilla blends right in with the taste of most fruits.
• Wheat & Barley Grass Powders are powerful sources of chlorophyll (which is known for balancing blood pH levels) and are known as a “complete food source”, containing vitamins, minerals, enzymes, amino acids, and antioxidants.
• Chlorella & Spirulina are amazing sources of almost every vitamin and are 70% protein by weight. They will also turn your smoothie really green!
• Chia & Flax Seeds are both good sources of omega-3 fatty acids and are nutrient rich.
• Herbs and Spices: Vanilla, cinnamon, nutmeg, allspice, cloves, mint, basil, cilantro mint, cayenne pepper, ginger, etc.
• Avocado and Coconut oil These are my favorite way to include healthy fats in my diet. They also blend into a deliciously creamy textured smoothie. Read my blog about healthy fats at this link.
Other tips for a great smoothie:
Ingredients to Add for Better Creamy Texture
• Nut Butters: (peanut, almond, or seed butter)
• Avocado
• Cooked Oatmeal
• Greek Yogurt
• Home made Kefir
• Coconut Oil
Ditch the ice and freeze some fruits. Want your smoothie to be a bit chilly? Freeze your favorite fruits. This is also a great way to not waste ripe fruits (like those brown bananas on your counter). You can also freeze your leafy greens in a freezer-safe bag. You can save a step by freezing your fruits as opposed to adding ice.
Use Mother Nature’s natural sweeteners. Avoid artificial sweeteners and processed sugars. Add naturally sweet fruits like bananas, mango, apples, pears, dates, berries, cherries, melons, peaches, nectarines, apricots, and winter squash.
The daily smoothie is a great way to catch up on your fruit and veggie intake as well as close the nutritional gap with powerhouse superfoods! Read my blog on superfoods at this link.
Cheers to good health!
Kelly Baltuska, DC
