Morning Smoothie Routine
Getting started…
I love a good smoothie I can make at home. As a working mom, a smoothie is a quick way for my son and I to get all the benefits smoothies have to offer. Smoothies made at home are a cost-effective way to supercharge your nutrition with a burst of vitamins and minerals! If you haven't ventured into smoothie-making, let's uncover what might be holding you back. Is it the perceived time and effort required to cut up fruits and veggies, or the hassle of cleaning the blender afterwards? Fear not! With a little know-how, creating a balanced and satisfying smoothie is a breeze. You don't need fancy or expensive ingredients—just a simple formula of protein, fiber, fat, and greens. This winning formula will keep you full, boost your energy, and promote stable blood sugar levels throughout the morning.
4 Step Smoothie Formula
A balanced smoothie is a combination of Protein, Fiber, Fat, and Greens. This tried-and-true smoothie formula has been a staple in the health and wellness community for years. Countless health professionals, including myself, have harnessed its power to fuel our bodies and support our clients on their wellness journeys. When you combine all 4 steps, you promote a more stable blood sugar, which can lead to better weight management, sustained energy, and less likely to crave something an hour late.
Protein
Protein boasts an array of incredible benefits such as supporting muscle growth, revving up metabolism, aiding in weight loss, and keeping hunger and cravings at bay. Protein has always been a challenging source of nourishment for me to understand and know just how much my body needs. Some health professionals or physical trainers will say you need 0.8-1 gram per pound of goal body mass per day. The idea of calculating and tracking precise protein grams can be overwhelming and exhausting. Instead, I've learned to shift my focus to incorporating protein into every meal, making it a seamless part of my daily routine. That's where smoothies come in as my savior! They effortlessly elevate my protein intake without the stress of meticulous calculations. I opt for clean and simple protein powders, steering clear of hidden ingredients and excessive sugars, ensuring I reap the maximum benefits without any unwanted side effects (protein powder recommendations at the bottom).
2. Fiber
Fiber is great for the gut. Fiber helps your metabolism and so many of us are not getting enough. Fiber is abundant, we just don’t realize it. Fiber is abundant in vegetables and omega-3 super seeds like ground flax seeds and chia seeds. The more fiber you get, the more fuel for your body… literally (for a more expansive read of this check out the Fiber Fueld book). Using ground flax seeds, chia seeds, or other fiber powder sources like acacia fiber is a quick and easy way to get fiber without getting that cutting board out to cut up vegetables.
3. Fat
Healthy fats are a valuable addition to a smoothie as they provide a feeling of satiety and can help stabilize blood sugar levels, keeping you full and energized throughout the day. Additionally, healthy fats aid in the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K, enhancing the overall nutritional value of your smoothie. Healthy fats to include in your smoothies include MCT oil, avocado, coconut oil, and organic nut butter.
4. Greens
Adding greens to your smoothie provides a powerhouse of nutrients, such as vitamins, minerals, antioxidants, and fiber, promoting overall health and vitality. Incorporating greens into your smoothie can also help boost your energy levels and support detoxification, making it an excellent addition to your daily routine. Easy greens for smoothies include spinach and organic kale.
Extra Goodies
Fruit
The sugar in fruit is naturally occurring and not the same as refined/processed sugar. Fruit is full of vitamins, minerals, and fiber. Fiberous fruit includes berries, apples, bananas, pears, and more. If you’re going to mix fruit in your smoothie I suggest doing 1/4 cup for better blood sugar balance. This portion size helps to moderate the intake of natural sugars found in fruits, preventing rapid spikes in blood sugar levels. Fruits contain fructose, a type of sugar that can affect blood sugar levels differently compared to other carbohydrates. By limiting the fruit portion, individuals can enjoy the benefits of fruits' essential nutrients, vitamins, and fiber while minimizing the impact on blood sugar. Pairing fruits with protein or healthy fats can also help slow down the absorption of sugars into the bloodstream, promoting more stable blood sugar levels.
Adaptogens
Adaptogens are a group of herbal substances that have gained popularity for their unique ability to help the body adapt and cope with various forms of stress, be it physical, emotional, or environmental. These powerful plants, such as Ashwagandha, Rhodiola, and Ginseng, work by regulating the body's stress response and supporting overall well-being. When incorporated into a balanced lifestyle, adaptogens may provide numerous benefits, including improved energy levels, reduced fatigue, enhanced cognitive function, and a strengthened immune system. Additionally, adaptogens can promote better sleep, support hormonal balance, and aid in managing anxiety and mood fluctuations. With their natural stress-relieving properties, adaptogens offer a holistic approach to promoting resilience, vitality, and inner balance in our fast-paced modern lives.
Smoothie Recipes
Metbolism Booster Recipe
1 Scoop Vanilla Protein Powder
1/2 Organic Cucumber (Fiber)
1/4 Green Apple (Fiber)
Ground Flaxseed (Fiber)
1/2 avocado (Fat)
Handful of Spinach or Kale (Greens)
1 teaspoon Ashwagandha (Extra)
Water
Minty Smoothie Recipe
Few mint leaves
1 Scoop Vanilla Protein Powder
Chia Seeds (Fiber)
1/2 avocado or 1 tablespoon MCT Oil (Fat)
Handful of spinach (Greens)
1 or 1/2 teaspoon Ashwagandha (Extra)
Water or Nut Milk
Blueberry Smoothie
1 Scoop Vanilla Protein Powder
1 teaspoon Acacia Powder (Fiber)
1 tablespoon Almond Butter (Fat)
Handful spinach or kale (Greens)
1/4 cup frozen or regular blueberries
Nut Milk
My Go-To Smoothie Products & Ingredients
Discover if One-On-One Coaching is Right for You
If you're unsure where to begin with nutrition, let's have a conversation! Through a discovery call, we'll identify your health and wellness goals, and I'll determine how I can assist you on your journey. Together, we'll pave the way to a healthier and more fulfilling future.
