Smoothie Cheat Sheet

I have been having this formula almost daily for breakfast and I can’t emphasize how satisfying and filling it is! It is completely customizable and you can play around with the flavors.

Proportions:

1/3-1/2 cup fruit of choice or 3 dates

1 cup milk of choice

2 tbs nut butter of choice

1 tbs source of fiber (e.g. chia seeds/flaxseeds)

1 serving protein of choice

Handful of ice

*Should include a source of fiber, fat, and protein to keep you full longer and reduce sugar cravings throughout the day.

Optional superfood add-ins:

Collagen powder: an essential protein that provides elasticity to the skin, helping it appear more youthful and healthy. It also provides structure to joints and tendons and helps hold together bones and muscles.

Spirulina powder: blue-green algae that is high in vitamins and minerals Studies show that consuming it regularly may:

·      Regulate blood sugar levels

·      Reduce cholesterol

·      Reduce blood pressure

·      Boosts the metabolism

·      Reduce allergy symptoms

Cacao Nibs: Cacao nibs are the raw material used to make cocoa powder and dark chocolate. They are a great source of flavanols which help relax blood vessels and lower blood pressure. Some benefits include:

·      40 x the antioxidants of blueberries

·      Highest plant based source of iron

·      High in magnesium

·      Higher calcium content than milk

Maca Powder: *not safe for people with thyroid problems. It is made from the root of a maca plant, which is also called Peruvian ginseng. It has a nutty taste. Studies show that it enhances endurance in sports and improves fertility.