Smoothie Questions Answered!

How good is your smoothie game?

I recently shared a picture on social media of my blender full of my favorite smoothie ingredients and asked if any of you had questions about how you could improve your smoothie game.

….let’s just say there were crickets…lol

So instead I am going to answer some of my most frequently asked questions about smoothies!

Do you know how to keep your cravings at bay?

Do you know what to add to keep your blood sugars level?

How do you stay full for hours?

Eating the appropriate amount of fiber, healthy fat and protein at each meal will help to keep your blood sugar levels within a healthy range, and also help you to burn more fat throughout the day. 

Fiber is going to keep your full. It is also the ultimate detoxer and helps our body remove waste and toxins on a daily basis. If your smoothie is only holding you over for an hour or two add more fiber to the mix.

Perhaps increase your spinach or kale from 1 handful to 2 handfuls per smoothie, or add more chia seeds to the mix!

Healthy fats are going to help you burn fat. I’ve said this before and I’ll say it again. 

FAT burns FAT… mind blowing, especially if you are new to the nutrition world. 

With that being said, not all fat is created equal. Think about using high quality, mono and poly  unsaturated fats in your smoothie… pure nut butters and coconut oil are both great options. 

When using healthy fats in your smoothie they will slow the digestion of your entire smoothie- thus keeping you full longer! Burn more fat and stay full for hours… sounds like a win-win to me!

Protein is essential for our bodies, and is especially useful for repairing and rebuilding our muscles and wound care…however, many Americans consume over 2x more protein than they actually need. This begins to tax the kidneys and the liver, since they can only filter out so much protein each day. The “extra” protein that you consume and do not utilize that day will be stored as fat. 

Is it just me or does this seem counter intuitive? Why consume more protein than your body requires if it is just going to be stored as fat? 

Choose a healthy protein powder that works for you and your specific needs. There are excellent vegan and whey based protein powders available. 

A highly nutritious smoothie should be able to hold you over for nearly 4 hours. Making it the perfect breakfast for the busy Mom or entrepreneur. 

If you find yourself becoming hangry or if your blood sugar levels are out of wack - you need to make some adjustments to your smoothie.

Did you enjoy this post? Would you like me to go more into the science of the WHY behind each ingredient? Comment below and let me know!

Strawberry Spinach Smoothie

Ingredients:

• 10 oz coconut water

• 2 large handfuls of organic spinach

• 1/2 cup organic strawberries

• 1 tsp chia seeds

• 1 tsp coconut oil

• 1 scoop protein powder (Garden of Life raw protein is my current favorite)

Directions:

1. Blend and Enjoy!

My Favorite Post-Run Smoothie

Marathon training has been an experience of trial and error.

I've had to learn some lessons the hard way (wear longer socks to reduce blisters; avoid the area of the neighborhood with the bear; drink electrolytes before, during, and after the run; funny podcasts will lighten up the hard miles). One of my favorite moments of training happened just last week, when someone pulled over and asked if I was okay because I looked like I was going to "pass out." I laughed out loud. I guess 12 miles looked as painful as it felt that day. It was hot and I woke up late to run. Since then, I start my especially long runs before the sun rises.

Other lessons weren't as hard to learn. My post-run smoothie fell into this category. It came to me during a distance run. My body craved something sweet and hydrating. I needed fuel to recover well and build up what was broken down during exercise. I made it a priority to include spinach to add iron and vitamins to the mix. I wasn't sure how this would taste at first, but the result was incredible. It's exactly what I need after running a long distance in the Florida heat. This smoothie is creamy, light, and delicious. I love to drink it while foam rolling and static stretching.

Ingredients:

• 1 banana

• 1 cup unsweetened almond milk

• 2 tsp all natural peanut butter

• 1 big handful of spinach

• 1 scoop Garden of Life Vanilla protein powder

• 1 tsp chia seeds

• 3-5 ice cubes

• (For extra carbs, you can add 1/4 cup rolled oats)

Directions:

1. Blend and enjoy!

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Bikini ready just in time for summer

Summer is just around the corner! 

Beaches, BBQ’s, and Bikinis…. 

Are you ready for some summer fun? 

Here are some quick tips and tricks to get you summer ready in no time!

1. Cut the junk food. Finals are over, the snow has finally stopped, and the sun is here to stay! Eliminate all processed foods….you heard me. Anything in a box or bag will have to go. Nourish your body with wholesome, real food. Think watermelon, apples, almond butter, and warm summer salads.

2. Add in our Triple Play morning routine daily

3. Add in one smoothie per day! Check out a few of our most popular smoothies here…

   • Summertime Coconut Oil Smoothies

   • Banana, Cinnamon, and Peanut Butter Protein Smoothie

   • The Perfect Morning Smoothie

   • Raspberry Lemonade Cleansing Smoothie

   • Turbo Charged Smoothie

   • Blueberry Banana Smoothie

   • St. Patrick’s Day Green Smoothie

   • Peanut Butter & Chocolate Smoothie

4. Move your body every day! Check out some of our free workouts here…

   • The secret to having a flat stomach

   • 5-minute abs

   • The 100 Part 1

   • The 100 Part 2

   • 10-minute mid-day energy boost

   • Jumpstart Your Day

   • 30-minute upper body workout

   • Burn, Baby, Burn

   • Booty Blasting Workout

   • Pre-Wedding Workout

For more tips and tricks on how to get summer ready fast contact Jennifer at jennifer@leanandgreenbody.com and follow us on Facebook and Instagram.

Peanut Butter & Chocolate Smoothie

Getting bored with the same old breakfast smoothie? It's time to change it up.

Check out our new peanut butter & chocolate smoothie packed with protein, fat, fiber, and greens! 

This smoothie will keep you full for hours and will surely satisfy that chocolate craving!

Ingredients:

• 10 oz organic unsweetened almond milk

• 1 TBSP organic raw peanut butter

• 1 TBSP chia seeds

• 1 TBSP cacao powder

• 1 scoop Garden of Life raw protein

• 2 handfuls of spinach

Directions:

1. Place all ingredients into your blender.

2. Blend until smooth.

3. Enjoy!

Blueberry Banana Smoothie

This is my husband’s favorite breakfast smoothie; packed with protein, fiber, and healthy fats!

Ingredients:

• 1 small organic banana

• 1/4 cup organic wild blueberries

• 1 TBSP organic chia seeds

• 10 oz unsweetened plain almond milk

• 1 TBSP organic raw almond butter

• 1 scoop Garden of Life Raw Protein

Directions

1. Blend & enjoy!

St. Patrick's Day Green Smoothie

St. Patrick’s Day is just a few short days away and we are making everything green! Green smoothie, anyone? 

This year, trade your green beer for a green smoothie.  Your body will thank you!

St. Patrick’s Day Green Smoothie

Ingredients:

• 8 oz unsweetened almond milk (or milk of your choice)

• 1 scoop of vanilla protein powder (we love Garden of Life Raw Protein)

• 2 cups of raw organic spinach

• 1/2 of a raw avocado

• 2 drops of peppermint oil (we like Young Living Peppermint Vitality)

  • * not all peppermint oil is to be ingested, read your bottle carefully

Directions:

1. Add 4 ice cubes, blend & enjoy!

Summertime Coconut Oil Smoothies

As school begins and summertime comes to an end, keep the summer vibe alive with these smoothie recipes!

Berry Coconut Smoothie

Ingredients:

• 1 tbsp. raw virgin coconut oil

• 1 cup strawberries (or a mix of strawberries and raspberries or blueberries)

• 1 cup unsweetened almond milk, vanilla flavored

• 5 ice cubes

• 1 scoop of your favorite protein powder

Directions:

1. Blend and Serve

Island Dream Smoothie

Ingredients:

• 1 cup coconut water

• 1-2 tbsp. raw virgin coconut oil

• 1 tbsp. organic spirulina powder

• ½ cup frozen pineapple

• ½ frozen banana

• Handful of spinach

• 5 ice cubes

Directions:

1. Blend and serve.

Coconut oil is packed with nutrients and amazing benefit! See how you can add coconut oil into your daily routine here.

Spirulina is one of the most protein-rich source foods per serving with 4 grams of protein per teaspoon. Spirulina is also packed with Vitamin B12, Iron and Vitamin A.

Staples for a Killer Smoothie Pantry

These powerhouse superfoods have been known to prevent cancer, lower blood pressure, reduce cholesterol, lower your risk for stroke, boost your energy and immune system!

Protein

I am a huge fan of vegan protein (dairy, gluten and soy free). I find that this hypoallergenic protein is gentle enough for almost everyone, yet has enough protein for professional athletes. 

Coconut Meat

Coconut meat is rich in essential fatty acids. It’s naturally alkalizing and super hydrating. If coconut meat is not available, try substituting with organic coconut oil. 

Raw Cacao

Cacao has tons of health benefits! It is also one of the highest antioxidant foods out there. The ORAC chart, which measures antioxidant levels, puts raw cacao at about 95,000…to put it in perspective blueberries are 2,000.

Goji Berries or Goji Berry Powder

This superfood comes from the Himalayas and is packed with potassium, vitamin A, antioxidants, and even a bit of protein.

Acai

Acai has certainly earned its name as one of the top superfoods. This low-glycemic, high-vitamin-C food is packed with fiber and healthy fats and is known for its anti-aging properties. 

Maca Powder

This incredible superfood is known for increasing energy and stamina, as well as providing adrenal and thyroid support. Maca has been proven to increase libido, balance hormones, and increase fertility. 

Camu Camu Powder (also called Camu Powder)

Packed with Vitamin C and antioxidants, this anti-viral superfood is sure to boost your immune system. Camu Powder has also been used as an antidepressant to balance your mood and energy. This superfood enhances nervous system function, specifically for the eyes and brain and helps to decrease inflammation in the body.

Bee Pollen

This tiny food packs a big punch! Loaded with Vitamin B12, minerals, protein, fatty acids and enzymes. This powerful food contains antibacterial, antiviral and anti fungal properties which help to boost the immune system, decrease inflammation and lower cholesterol levels in our bodies. *Avoid if you are allergic to bees*

Spirulina

This blue green algae is an excellent source of iron, manganese, chromium and vitamins A, K and B12. Spirunlina, closely related to chlorella, is truly a superfood with more iron than spinach and more beta carotene than carrots. This algae is a powerful heavy metal detoxifyer and aids in the elimination of candida overgrowth in our body. Spirulina will boost your energy and help speed up your weight loss. 

The Perfect Morning Smoothie

With July 4th behind us, summer is officially here! The start of summer means bikinis, beaches, beers, and barbecues. Lots of indulging. How can you have fun in the summer heat without over-indulging, maintaining your weight, or even losing a bit of weight and toning up this summer?

The way we start our day is key! Start your day with a smoothie. Pack your smoothie with tons of nutrients, proteins, fiber, and healthy fats. This will ensure you start your day off right and will keep you full until lunch. The combination of protein, fiber, and healthy fats will stave off hunger, and literally turn off your hunger hormones (leptin and ghrelin), keeping you full for hours. Leptin is a hunger hormone made by your fat cells to suppress your appetite and greatly influences body weight. As we gain weight, the levels of leptin in our body increases, making our bodies work harder to suppress our appetite. Many obese individuals actually build up a resistance to leptin. Ghrelin increases your appetite and signals the brain that it is time to eat. 

Keep your ingredients simple and minimally processed… less is more. 

My favorite protein powder right now is Garden of Life Vanilla.  I have been using this protein powder for over five years now. This is a vegan plant based protein, hypoallergenic and easy to digest. This protein powder has 22 grams of protein per serving, 4 grams of branched chain amino acids (BCAAs), a full profile of probiotics and enzymes, and 0 grams of sugar. 

Chia seeds are an excellent source of fiber, with 10 grams of dietary fiber per 1 oz servings. Chia seeds are high in omega 3’s, a great way to help decrease inflammation in the body, and are high in protein, with approximately 5 grams of protein per 1 oz serving. These little seeds pack big punch and are a great addition to any smoothie, salad dressing, or even your water!

Fats had a bad rap for years - the whole “fat free” era in the 90’s was horrifying. The fat free phase in America made many people skeptical about fats; however, monounsaturated fats and polyunsaturated fats are an essential part of a healthy diet. Mono and polyunsaturated fats aid in digestion, and heal the body from the inside out. Two of my favorite fats right now are Organic Virgin Coconut Oil and Organic Raw Almond Butter. Think about fueling and healing your body when choosing what fats to add into your smoothie. 

Keep protein, fat, and fiber as the essentials in every smoothie you make this summer.  Your body will thank you!

Limit or eliminate fruit from your smoothie. This will substantially reduce the sugar content, preventing any unnecessary spikes and drops in your blood sugar, helping to keep your energy steady all day. 

Our favorite morning smoothie:

Ingredients:

• 1 Scoop Garden of Life RAW Protein

• 10 oz Organic Almond Milk (unsweetened)

• 1-2 TBSP Organic Coconut Oil

• 2 TBSP Chia Seeds

• 2 Handfuls of Organic Spinach

• Optional: 1/4 cup raw organic blueberries

Directions:

1. Blend and Enjoy!

Banana, Cinnamon and Peanut Butter Protein

Ingredients:

• 1 cup Cashew Milk (or your favorite non-dairy milk) 1 Frozen Medium Organic Banana

• 1 tsp Organic Cinnamon

• 1 tablespoon Organic Peanut Butter

• 1 Scoop of Vegan Protein Powder (currently I’m loving Garden of Life Raw Protein)

Directions:

1. Blend and enjoy!

The carbohydrates and natural sugars in bananas combined with the protein will keep you satiated and sustained for hours. The touch of cinnamon will keep your blood sugar levels steady, avoiding any high spikes or drops in energy.