For a fast way to supercharge your health, look no further than the liquid nirvana of healthy green (purple, pink, or orange) smoothies. Drinking your veggies allows you to ratchet up the nutritional content of your diet while starting your day with a boost that rivals that of coffee.
Smoothies are an amazing way to change your energy levels, health, cravings and body.? Personally, I am not an advocate of drinking all of your meals, there is a lot to be said for chewing.? With that being said, there is a huge benefit to you when you add even one smoothie a day.
Some of the big benefits of fruit and vegetable smoothies are:
- Help balance your pH levels
- Helps to balance blood sugar levels
- Full of fiber that acts like a sponge/magnet to existing toxins in your body
- They are filling and provide natural boosts of energy that rival coffee
- They are nutrient dense and can help curb cravings and over-eating
All you need to prepare a smoothie packed with vegetables and some fruits is a high-speed blender (a Vita-mix or Blendtec is ideal, but not necessary; less powerful blenders still do the trick!).
Fiber Fill
Many people fall short in their fiber consumption because they don?t get the five to ten servings of fruits and vegetables they need each day. You can quickly take in three or more servings with one 8-ounce smoothie, which puts you that much closer to meeting your daily requirement.? This is a simple, quick and delicious way to sneak spinach and kale into your diet with no cooking, and you won?t even taste it, you?ll just get all the benefits of it.
Awash with Antioxidants
In addition to boosting your fiber intake, fresh fruits and vegetables contain ample antioxidants, phytonutrients and minerals, which protect your body from the damaging effects of free radicals. This is important because over time, free radicals can wreak havoc on your body?s tissues, and if left unchecked can lead to serious health problems such as cancer.
Cancer Patients/Survivors ? Juicing or Blending
There are different schools of thought for people who have overcome diseases such as cancer.? Some people believe that juicing is the best because it is the quickest way to get nutrients delivered to your body.? It is true that this is easier on your digestive system because all of the fiber has been removed, but at the same time, all the? fiber has been removed.? If you choose to juice and you are a survivor or have a history, stick to vegetables (greens are best) because they will not cause huge spikes in your blood sugar levels.? Sugar always needs to be kept in check, since cancer and rogue cancer cells thrive on sugar.
Blending on the other hand slows down the rate at which sugar is delivered to your body because all of the fiber is in the drink along with the ?sugar juice?? A smoothie will digest slower, metabolize well and not cause insane sugar spikes and insulin spikes in your body.? Smoothies are delicious and can be enjoyed during or in between meals.? Everything that goes into the blender for your smoothie, comes out in your drink.? If you put a pound of produce in, a pound comes out in your glass.? A smoothie will also stay in your fridge for up to 24 hours because of the emulsifying process.? You can even include the nutrient powerhouses such as pineapple core, cantaloupe seeds, chia seeds, cacao, maca and much more.? You get the entire fruit or vegetable in your glass in a way that allows you to get as many as 6 servings of fruits and veggies a day.
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Inspiring Ingredients
If you?re someone who resists eating your greens, blending them into a smoothie helps them go down easier. Mixed with an apple or your favorite fresh berries, you?ll hardly notice they?re in there! Here are some ideas for what to throw in your blender.:
Cherry-Watermelon Smoothie
- 1 ?? cups watermelon, chopped and seeded
- 1 cup cherries, pitted
- 1 tablespoon fresh orange juice or ? a fresh peeled orange
- 1 frozen banana, peeled and thawed slightly
- 3 cups fresh baby spinach
- 2 to 4 ounces of filtered water
- 1 cup of ice
Put all ingredients in your blender in the order they are listed and blend.
Core Fresh Green Smoothie
- 1 cup organic grapes
- ? cup cut pineapple (include core if you have some)
- 1 fresh peeled orange
- ? banana
- 2 cups organic spinach
- 3 leaves of Kale (no stems)
- 1 organic apple sliced off Core
- 1 teaspoon of chia seeds
- 3 cups of ice
Put all ingredients in your blender in the order they are listed and blend.
I know things like spinach and baby greens are easy, but one of the best things you can do for yourself is include variety in your smoothies. If we eat the same thing every day, we can develop allergies and sensitivities. Explore what your produce section has to offer.? Here are some suggestions?
Pick anywhere from 2-8 of these raw foods to pack in along with filtered water (and ice cubes, optional) and you?re in for a nutritional treat.? Consider a ratio of 3 veggies to each fruit.? Make sure you don?t just blend fruits or you?ll be in for a massive blood sugar spike?and subsequent crash! This is a common mistake many people make. While eating more fruit obviously benefits your health, adding more vegetables to the mix helps provide sustained energy to carry you throughout your day.
GREEN VEGGIES ?? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?
- Kale
- Collard greens
- Swiss chard
- Watercress
- Spinach
- Dark-leaf lettuce
- Parsley
- Cilantro
- Cucumber
- Celery
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SWEETS
- Beets
- Organic apples
- Pears
- Organic berries (blueberries, raspberries, strawberries)
- Dates
- Pineapples
- Carrots
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TART ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ??
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CREAMY
- Almonds / Almond milk
- Hazelnuts
- Avocado
- Banana
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SUPERFOOD BOOSTS ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?
- Chia seeds
- Hemp seeds
- Cacao nibs
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LIQUID BASES
- Coconut water
- POM
- Artisan Water
- Almond Milk
If you feel like adding some alcohol on a hot summer day to your smoothie, it?s OK just do it. ?The fresh fruits and vegetables are much better for you than sugary mixers. ? You can create a healthier version of a typical cocktail.? Try this one?
Fresh Frozen Pina Colada (Yummmmmm?.) ? ? ? ? ? ? ? ? ? ? ? ? ? 
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- 1 oz light rum
- 2 tablespoons creme of coconut
- 1/4 cup fresh pineapple (include core)
- 1/2 cup milk or non-dairy milk such as Almond Milk
- 1/2 ice cubes
Put in Blender in this order and blend to your consistency
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Do you have a favorite smoothie recipe that you enjoy??If so, we?d love to hear about it. ?Please leave a message or come on over to my facebook page https://www.facebook.com/CoreandMoreHealth?and leave your recipe there. ?In the meantime, bottoms up!
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