Take Control Of Your Health With Smoothies

We’ve all heard the phrase “You are what you eat”. The idea being is that one’s diet can, and does, affect one’s physical well-being. In ancient times, the Greek physician Hippocrates was the first to write about this concept. Back then people believed disease was caused by curses or as punishment from the gods. They dismissed Hippocrates as a fool for thinking people could take charge of their own health by changing their diets. It was only after years of proving his methods worked that people took him seriously. Of course, that was 2400 years ago. To ancient people who had no modern medicine or science, it made sense to attribute natural phenomena like disease to supernatural causes. They had an excuse. We, however, don’t have any excuse for dismissing nutritional science so easily. Everyone today knows they should eat healthy. So why, in face of all the evidence we have today, do millions of people continue to disregard common sense and nutrition and still eat unhealthy foods? Man has invented a new excuse: lack of time. “I know I should eat better”they say, “but I just don’t have the time.” It is true that modern life is much busier and faster paced than any other period in history, but new problems introduce new solutions. Introducing the Smoothie Smoothies allow you to get an incredible amount of nutrition in an easy, drinkable form you can enjoy while relaxing, or on the go. Blending vegetables, fruits, protein powder, or yogurt together is a simple lifestyle change that can pay immense dividends in terms of your long term health. There truly is no excuse anymore! Continue to Page 2 Benefits of Drinking Smoothies People who make a point of adding smoothies to their diets see many, multi-faceted benefits from these delicious beverages. Smoothies are easy to make. You can quickly whip up a large pitcher, sharing it or storing it for later. Smoothies can act as a light meal replacement. They are packed with vitamins and minerals, and depending on the ingredients, protein as well. Smoothies can help you lose weight, and even improve cognitive function by providing nutrients to the brain, eliminating the notorious feeling of “brain fog”. They can help give the drinker clear, radiant skin, more energy, and stronger immune systems. Best of all it is the amount of health-related knowledge you’ll absorb by learning how to make smoothies. You’ll have to study different recipes and experiment with the endless combinations of flavors and ingredients. It’s almost like taking a class in nutrition. In doing so, you will also be educating yourself about what foods are healthy and why. This will help you make better dietary choices with or without the aid of a blender. Continue to Page 3 Smoothie Recipes We’ve compiled a list of the best smoothie recipes here for any fitness goal. Remember, there are an infinite number of combinations for smoothies. Feel free to switch up ingredients and ratios to find the right flavors for you! Each recipe provides 1 serving. You’ll be adding them to a blender and pureeing them for 90 seconds to 2 minutes. For Detoxing: Anti-Oxidant Blueberry Smoothie 1 1/2 cups Blueberries 1 cup of water 1/2 cup coconut water 1/8 cup of rolled oats Orange Carrot Detox 1 orange 1 carrot 1/2 cup broccoli florets 1 cup water Spicy Green 1 cup of spinach 1 small piece of ginger (about the size of your little finger. Ginger is strong so adjust to taste) 1 stick of celery 1 teaspoon of cinnamon Spirulina Protein Boost 1/2 banana 1/2 cup blueberries or blackberries 1/4 avocado 1 tsp spirulina 1/2 cup almond milk 1 scoop of protein powder (plain, banana or vanilla flavor) Continue to Page 4 Probiotic Smoothies (for strengthening the gut biome): Papaya Probiotic 1 cup diced papaya 1 cup kefir or yogurt 1 tbsp raw honey 1/2 cup lime juice Super Probiotic 1 cup yogurt or kefir 1/2 banana 1 tsp of apple cider vinegar (adjust to taste, it has a potent flavor) 1/4 to 1/2 mango 4-6 strawberries Kombucha Freeze 1/2 to 1 cup Kombucha (fermented probiotic health drink) 1 cup frozen fruit or your choice (Try frozen strawberries and banana, assorted berries or peaches. Alternatively, you can mix fresh fruit with ice cubes) Blend at high speed for 30 seconds. Continue to Page 5 Vitamins, Minerals & General Vitality Smoothies The Joe Rogan Kale Shake Green smoothie made famous from the eponymous comedian’s podcast. 4 large kale leafs 4 stalks of celery 1 cucumber 1 pear 1/2”piece of ginger 1/2 cup water (optional) Hangover Cure Smoothie 1/2 cup water or green tea 1/2 lemon juice 1/2 avocado 1/2 cucumber 1 cup frozen mangoes 1/2 cup spinach or kale 1 tsp coconut oil 1 tsp raw honey 1/2”piece of ginger Tiny pinch of sea salt Pinch of cinnamon Vitamin Supercharge 1 large carrot 1 large beet 1 apple or pear 1/2 cup ice cubes (optional) Continue to Page 6 Protein Smoothies Banana Oat 1-2 scoops of protein powder 2 bananas 1 cup milk or almond milk 2 tbsp rolled oats 1 tsp raw honey 4-6 ice cubes Chocolate Peanut Butter 1-2 scoops protein powder 1 banana 1 cup milk or almond milk 2 tbsp of peanut butter (almond butter works too!) 4-6 ice cubes Green Protein Machine 1-2 scoops protein powder 2 cups of leafy greens (kale, spinach, etc) 1/2 banana 1/2 cup of pineapple 1 cup of almond milk READ ALSO: How Healthy is Your Smoothie? Remember, these recipes are just a quick introduction to get you started. Try adding your own favorite ingredients that may not have been listed here and mix and match them. Everyone’s taste is different. Regardless of which ingredients you choose, it’s likely you will very quickly notice a change in your levels of energy, focus, and well-being. Smoothies are not a fad. They are, and will continue to be, a pillar of any health conscious person’s lifestyle for years to come. References: www.blenderbabes.com

Take Control Of Your Health With Smoothies

Smoothie Recipes

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