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Juiced Up!

August 1, 2015

The Good Stuff!

JUICED*

 Juicing    Vs.   Smoothies   Vs.    Supplements

 

 

Juicing and Smoothies are all the rage right now.  While both can boost your fruit and vegetable intake (something most teenagers need) and are great for adding a variety of produce to your diet, one is clearly the optimal choice.  DIY Smoothies reign supreme!  Why?  Juicing will leave behind pulp, hence losing important fiber and nutrients.  Blending produce into a smoothie preserves fiber and can deliver an extra boost of nutrients included in fruit skins and pith.  And you know exactly what you are getting, and not getting.   Learning to create nutrient packed smoothies is a healthier alternative to overpriced, mass produced dietary supplements.  Dietary supplements are “ungoverned” and not approved by the FDA for safety and effectiveness.   Supplements are not intended to treat, diagnose, prevent, or cure diseases.

 

 

Buyer Beware!

 

 

Due to stress, food degradation, environmental factors, soil depletion, farming practice, etc…the food you consume may be missing important vitamins and minerals.  Commercial farming methods, fertilizers and other toxins have robbed the soil of vital nutrients.  Selecting natural, raw, whole, organic, local, and minimally processed foods is essential to the vitality of our body systems.  Remember, this is not a milkshake!  So, avoid the high-calorie, sugar laden products such as sweetened juices, sweetened yogurts, sorbets, ice cream, etc.

 

 

The Anatomy of Recovery:

 Pay careful attention to what you put in your body immediately following a workout. Remember, the human body is a proverbial sponge in that first 30-45 minutes post exercise.  Immediately consuming a nutrient-dense smoothie can replenish the natural glucose and fructose from fruit needed for adequate recovery.  Timing your smoothie intake maximizes the body’s absorption of the vitamins, minerals, anti-oxidants, fiber, and phytochemicals.

The following should serve as a guideline to create your very own DIY smoothie menu!

 

BASE – BODY – BOOSTER – GREEN – FILLER – FLAVOR

 

“Take care of your body.  It’s the only place you have to live” – Jim Rohm

 

DIY SMOOTHIE

 

BASE: Water, Milk, Coconut Water, Almond Milk, Hemp Milk, Ice (1 cup)     

 

BODY:             

Fruit:   Banana, Mango, Strawberries, Pineapple,(1-2 cups)          Blackberries, Apple, Peaches, Kiwi, Blueberries, Orange, Pomegranate, Raspberries

Veggie:  Carrots, Sweet Potato, Broccoli, Celery, Cucumber, Beets, Peppers

 

BOOSTER:      Chia Seed, Flax Seed, Hemp Seed, Ginger, Raw Cacao, Maca,(1 Tbsp)               Wheatgrass, Spirulina, Pumpkin Seeds, Sliced Almonds, Amaranth, Whey Protein, Casein

 

GREEN:           Spinach, Kale, Swiss Chard, Romaine, Collards, Broccoli(1-2 cups)        Leaves,Cabbage

 

FILLER:           Oats, Greek Yogurt, Avocado, Cottage Cheese, Almond Butter,(1/2 cup)

 

FLAVOR:         Raw Honey, Agave, Dates, Raisins, Pure Stevia, Cinnamon, Lucuma Powder, Vanilla extract, Lemon/Lime Zest, Mint

               

IMMUNITY BOOST SMOOTHIES

 

Sweet Broccoli Strawberry                                    Applecado  Sunrise

  • ½ Banana                                                                    ½ Banana

  • 1 Peach , pitted                                                           ½ Avocado

  • 5 Strawberries                                                             ½ cup Mixed Greens

  • ½ cup Almond Milk                                                      1 Apple

  • 3 Broccoli Leaves                                                       ½ cup Orange Juice

  • Ginger Slice                                                                Ginger Slice

  • 1 Tbsp Hemp Seeds                                                   1 Tbsp Chia Seeds

  • 1 Tbsp Coconut Milk                                                   1 tsp Turmeric

  • 3-4 Ice Cubes                                                              3-4 Ice Cubes

ENERGY BLAST SMOOTHIES

 

“Breakfast of Champions”                                          The Infiniti Standard

  • 1 Banana                                                                        1 Banana

  • ½ cup Oats                                                                     ½ cup Mixed Berries

  • ½ cup Blueberries                                                           ½ cup Kale

  • Dark Chocolate                                                               ½ cup Greek Yogurt

  • 3-4 Dates (pitted)                                                            ½ cup Almond Milk

  • ½ cup Almond Milk                                                          4 Baby Carrots

  • Tbsp Flax Seed                                                               1 Tbsp Chia Seed

  • tsp Raw Honey                                                                1 Tsp Agave Nectar

  • Cinnamon                                                                        Cinnamon

  • 3-4 Ice Cubes                                                                  3-4 Ice Cubes

PROTEIN PUNCH SMOOTHIES

 

Sweet Potato Pumpkin Pie                                         Oats & Almonds

  • ½  Banana                                                                      1 Banana

  • ½ cup Mixed Berries                                                       ½ cup Pineapple

  • ½ cup Spinach                                                                ½ cup Spinach

  • ½ cup Cottage Cheese                                                   ½ cup Greek Yogurt

  • 8 oz. Sweet Potato                                                          ½ cup of Oats

  • Tbsp Pumpkin Seeds                                                     ¼ cup Sliced Almonds

  • tsp of Flax Seed                                                             1  Tbsp of Chia Seed

  • ½ cup Skim Milk                                                             ½ cup Skim Milk

  • Cinnamon                                                                      1  Tbsp Peanut Butter

  • 3-4 Ice Cubes                                                                 3-4 Ice Cubes

     

     

     

     

     

     

     

     

     

 

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