How to ‘Up’ Your Smoothie Game

Whether you are new to making smoothies, or if they are already part of your routine, we’ve got a few tips to help ensure your smoothies are jam-packed with nutrition

1. Make sure you add a green/veggie – veggies are typically lower in sugar while still packed with micronutrients, vitamins, and minerals. Additionally, most veggies are high in fiber helping you to feel full and keeping those bowels moving. A couple veggies to consider:
   a. Spinach – is high is chlorophyll which helps the body’s natural detoxification processes
   b. Kale – is high is indol-3-carbonal which helps in detoxifying hormones especially estrogens

2. Make sure you have a protein – not only will protein help keep you feeling full longer, but it helps balance blood sugar. A couple proteins to consider:
   a. Nut butters – contain both protein AND fat, helping to balance blood sugar for longer
   b. Hemp hearts – high in magnesium which is a key ingredient for many bodily processes including making cellular energy

3. Make sure you have a fat – helps in keeping you feeling full longer, balancing blood sugars, and is the backbone for making hormones including estrogen, testosterone, and cortisol. A few fats to consider:
   a. Avocado – a vegan fat source that promotes improved cholesterol levels
   b. Pumpkin seeds – contain high levels of zinc and magnesium while also being linked to a decrease in both breast cancer and benign prostatic hyperplasia (BPH)

4. Consider adding a “bonus” ingredient – these extra ingredients can help put your smoothie into an extra category of greatness…. So something to consider:
   a. Flax seed (ground by you, so it’s fresh) – is a great fibre ensuring bowels are smooth and regular, helps promote appropriate detoxification of testosterone and estrogen, AND has some omega-3 fatty acids
   b. Chia seeds – a ‘cousin’ to flax seeds also containing fibre, protein, and omega-3 fatty acids
   c. Berries – switch your fruit to local berries which are packed with anthocyanidins, helpful for detoxification and loaded with micronutrients
   d. Get your supplements in powder form then add them to your smoothie – talk with you ND about a greens powder, collagen, fibre, magnesium powder, liquid fish oil or multivitamin

For more smoothie tips and tricks – join us for our SMOOTHIE CHALLENGE in June 2023!

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