The Good Stuff!
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.
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
BASE: Water, Milk, Coconut Water, Almond Milk, Hemp Milk, Ice (1 cup)
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