Build the Perfect Smoothie
Angela Gaffney
Executive Coach Empowering People & Organizations | Transformational Leader | Board Facilitator | Keynote Speaker
I recently shared a quick and delicious smoothie recipe and we got requests for more! So here you are my friends; this article will give you everything you need to build a delicious smoothie and the infographic provides a quick reference.
Green smoothies are a fantastic way to start your day, or to use as a meal replacement or snack. Not only can these smoothies be incredibly healthy, but they’re delicious! Crafting the perfect smoothie doesn’t have to be complicated or time-consuming, but a little planning will go a long way in making sure you’re getting the most nutritional benefit out of your smoothies.
Here are our top tips for crafting your own perfect smoothie!
1. Balance your macronutrients (Protein, Carbohydrates, Fat)
- Helps stabilize sugar intake
- Provides quick and enduring energy
- Helps increase the metabolism
- Provides various nutrients and antioxidants to the body
- Helps with absorption of vitamins, minerals and nutrients
2. Balance fruit sugars with leafy greens and vegetables
- Helps stabilize blood sugar
- Provides the body high amounts of various phytonutrients
- Helps fight disease with high antioxidant properties
- Provides good fiber for healthy digestion and removal of waste from the body
- Leafy greens are a great source of calcium and magnesium for strong bones and a healthy body
3. Use various fruits and vegetables for daily creations
- Provides the body a variety of vitamins, minerals and phytonutrients
- Food allergies and sensitivities are more prevalent when the same foods are consumed on a daily basis. Rotating your foods will help lower inflammation and ease sensitivities
- Each color in our food contains a variety of phytonutrients which provide us our best disease-fighting properties! Eat a rainbow of color every day
4. Provide the body good sources of Omega 6 and Omega 3 fats.
- A ratio of 4:1 (Omega 6: Omega 3) is ideal for optimal health and to reduce inflammation in the body. Start by adding healthy fat to your smoothie; chia seed, flax seed/meal, coconut oil, nuts, seeds, nut butter, avocado, MCT oil
- In addition, follow these guidelines throughout the day:
- Avoid vegetable and canola oil and cook instead with coconut oil, olive oil, or avocado oil
- Avoid processed food products and select whole, fresh foods you can prepare yourself
- Nuts and seeds are great foods for our body but portion sizes should be kept to 1-2 oz. per day. Most nuts and seeds are higher in good omega 6 fats so balance this intake with some good omega 3 fatty acids throughout the day
- Salmon and sardines are great sources of omega 3 fatty acids: purchase only wild caught!
5. Select healthy, organic protein sources
- Stick with whole food sources as much as possible: organic & sprouted options are best
- Brown rice protein powder and Hemp hearts are a favorite choice
- If protein powders aren’t your thing, you can opt for whole sources of protein to accompany your breakfast smoothie:
- organic eggs
- organic meats
- quinoa hot cereal
Begin with your liquid base (I prefer water), add soft foods like greens, avocado, fresh fruit and vegetables, nuts/seeds or nut butter, and top with frozen items. Blend thoroughly & enjoy!!
It’s always an honor and joy to serve and support you in health and happiness. I’d love to hear from you; feel free to connect with me: [email protected].
Believe it can be!
xo,
