Smoothies have almost always been a staple to a balanced diet. They’re quick, easy and a great way to get large amounts of vitamins and minerals. So, I thought I would write up a quick blog post to give everyone my FAVORITE smoothie of all time! I will also be breaking down what each ingredient provides! Lets begin!
To start things off, I do want to say, I’m not Martha Stewart, so things may not be up to your perfect Pinterest recipe standards. However grab your blender and here we go!
1. One Cup Greek Yogurt
Okay, so in my experience as a nutritionist, you either like yogurt or you don’t. Bear with me here if you don’t like it, the taste becomes really mild after the other ingredients have been added.
Greek yogurt is a very beneficial food. Greek Yogurt has more protein than it’s milk counterpart. Your body needs protein to provide muscle growth, fat loss, strong bones and better hair/nails.
It also is a powerful probiotic. Probiotics are healthy bacteria that can help boost your immune system and decrease stomach issues.
Notable mentions: High in calcium and Vitamin B-12 (energy).
2. Two Cups Almond Milk
So even though almond milk is low in calories, it is pretty nutritious. They frequently contain added Vitamin-D, calcium and protein, making them more similar to regular milk in nutritional content. However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.
3. A Handful Of Spinach
I don’t really feel like I need to write this out. Spinach is widely renowned as a nutritional dense food and chances are you’re already adding this to your own smoothies. If you’re not though, here’s why you should:
Spinach is packed with fiber. Fiber aides with digestion and the absorbing of your other foods.
Spinach is an excellent source of many vitamins and minerals:
- Vitamin A: Spinach is high in carotenoids, which the body can turn into vitamin A.
- Vitamin C: Vitamin C is a powerful antioxidant that promotes skin health and immune function.
- Vitamin K1: Vitamin K is essential for blood clotting, and one spinach leaf contains over half of your daily need.
- Folic acid: Also known as folate, or vitamin B9. It is essential for normal cellular function and tissue growth, and is very important for pregnant women.
- Iron: Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to the body’s tissues.
- Calcium: Calcium is essential for bone health. This mineral is also a crucial signalling molecule for the nervous system, heart and muscles.
Spinach also contains several other vitamins and minerals, such as potassium, magnesium, and vitamins B6, B9 and E.
Need I say more?
4. One Cup Of Berries
This is where your flavor comes from! Bring on the berries!
On average, most people should be consuming 2-3 servings of berries a day. Berries include blueberries, blackberries, cherries, raspberries, strawberries and other brightly colored berries! But why? Well berries have a whole host of benefits. The major benefits include:
- Reduced risk of heart disease, the #1 killer in america
- One of the richest sources for antioxidants.
- Natural, healthy source of energy
5. A Sprinkle Of Cinnamon
Cinnamon is loaded with antioxidants! Antioxidants protect your body from oxidative damage caused by free radicals. It also has anti-inflammatory properties to it. Cinnamon has also been linked to the reduction of risk to certain types of neurological diseases, diabetes, fungus, viruses and cancers.
6. One Tsp Honey
Why? Well because it tastes good! Honey will also provide natural sugars for energy. It is full of anti-oxidants like the berries and will also help manage blood sugar levels.
7. Optional Fiber – Psyllium Husk Powder
Psyllium is a bulk-forming laxative. This means it soaks up water in your gut and makes digestion much easier. It also helps promote regularity without increasing flatulence. It can be used as a one-off to ease constipation, or it can be added to your diet to help promote regularity and overall digestive health.
People with irritable bowel syndrome and Crohn’s disease are all too familiar with the banes of the bathroom.
PRO-TIP: If you’re looking for more protein, add a scoop of whey protein powder!
we sell both on our website! Click the links above to view!
*Nutrition facts may vary per use depending on brands of foods used. Label shown does not include optional psyllium husk or whey powder.
Tanner Mertlich, Lead coach at 7 Point Nutrition and owner of The Muscle Bus, has helped hundreds of people achieve their ultimate goals of living a healthier lifestyle. Tanner is a certified personal trainer & nutritionist in Utah and has a burning passion to help others accomplish their dreams!
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