Alright ya’ll, the weather is getting nice in Nashville. The days are longer, summer is right around the corner! This is the time of year when everyone is thinking about improving the health - whether for aesthetic or health reasons.
Are you someone who only buys the frozen meals during the winter and now considering buying fresh fruit and veggies but not sure what to do with them?
Are your friends, family, and co-workers jumping on the keto, paleo or vegan train and telling you how great they feel and you’re thinking about doing the same but a bit intimidated by the meal prep and strict rules that are involved?
Have you thought about improving your diet but you are overwhelmed with the options and don’t know where to start?
Do you skip breakfast and end up eating way more than you had planned later in the day?
If you answered YES to any of these questions, keep reading!
Why change everything when you can start with one simple thing?!
Smoothies are the catalyst to improving your health!
My personal experience with smoothies began over 7 years ago when I was really into fitness and protien powders were all the rage. (Did you even workout if you didn’t drink protien smoothies?!) As I began learning more about the power of fruits and veggies, I realized smoothies were a great way to get in several servings in one sitting! Plus, the energy I had after drinking smoothies for breakfast consistently made me a believer and inspired me to try other healthy habits. Smoothies were the gateway to my holistic health and wellness journey!
Why are smoothies so great? Oh, let me count the ways…
They’re super refreshing in the summer! They’ll cool you off!
They’re simple and easy to make - more on that below
No cooking involved - however, there is a tiny bit of prep
Endless recipe combinations - variety is key to staying on track with your health goals
You can take them on-the-go - no waking up super early to make a healthy breakfast
You can eat them year-round - stock up on your fave fruits and veggies when they’re in season, freeze and use when you’re ready
You can eat them to help you lose weight and/or build muscle - ah, the power of macro-nutrients
The entire family loves them - you can sneak in the spinach and kale with tasty fruits and the kids will never know
You can eat them for any meal (or snack!) - smoothies are best eaten when you’re…hungry
What makes smoothies healthy?
They’re jam-packed with micronutrients and nutrient-dense means that you will stay fuller longer. Most adults skip breakfast and instead run out the door with a cup of joe or nothing at all! A recent study shows that 10% of Americans don’t eat breakfast. Which can lead to over eating later in the day. Having stable blood sugar is really important to overall health and wellness, and smoothies can provide the right amount of nutrients to keep you going strong all morning!
Tips if your goals are weight-loss:
Eat less sugar (instead of bananas, sub with steamed then frozen cauliflower or zuchinni)
Instead of milk, use coconut water or filtered water
Add enough protien to serve as a meal replacement
Add healthy fat - yes! Healthy fat will help you lose weight. Add 1/4 avocado, flax seeds, chia seeds, coconut cream/kefir, almond/nut butter
Add more greens - spinach and kale are my go-to’s. Mix with fruit (esp bananas and citris fruits) to avoid tasting the greens
Green tea powder (matcha) - green tea is known to speed up weight loss
Tips if your goals are muscle-building:
Increase protein (double what you normally do)
Add higher fat content (instead of just one healthy fat, add 2-3 servings)
Add egg white powder or whole egg
Increase the number of smoothies you have (one for breakfast and one in the afternoon for a snack)
Be sure to increase your strength-training exerices in order to see results!
What you need to get started:
High powered blender - Some of my faves include
Storage containers (freezer zip lock bags, sturdy Tupperware)
Frozen fruit
Frozen veggies
Healthy fat (butters: almond, cashew, walnut, peanut; seeds/nuts: flax, hemp, chia, brazil nuts; yogurt or kefir, coconut oil or MCT oil)
Liquid of choice ( milks: almond, coconut, macadamia, hemp, flax, cashew; juices: apple, orange, coconut water, pomegranate, cherry)
Ice (if preferred)
Superfoods: (if preferred): spirulina, moringa, barley grass powder, mushrooms (reishi, chaga, cordyceps, lion’s mane), maca powder, acai powder,
Clean protein powder (if preferred): some of my faves: hemp powder, Genuine Health vanilla protein, Ancient Nutrition Bone Broth protein, Orgain vanilla protein, Garden of Life organic Raw Fit protien
Toppings: (if preferred) dried fruit (coconut, mulberries, goji berries) cacao nibs
Mason jars or blender bottles
Reusable straws (I use aluminum or glass)
Check out G+H Smoothie Recipes
Spring/Summer Smoothie Recipes:
Fall/Winter Smoothies:
Check out these food-bloggers for even more inspo!
@BeWellbyKelly - FabFour Smoothies help you stay fuller longer (fiber + fat + greens + protein)
@Alison_Wu - layered smoothie Queen! Her layers are so colorful and look like art!
@naturally.jo - Her smoothie bowls don’t even look real! Way too cute to eat!
@befitsmoothies - a compilation of the most delish and aesthetically pleasing smoothies!
Happy Blending!
xoxo - GH
Need additional help in getting started with your daily smoothie?
I’m always here to help! Shoot me a note if you have questions.
