5 Ways To Boost Your Smoothie

5 Ways To Boost Your Smoothie

Have you heard about different ‘superfoods’ that can be added to smoothies to make them even more healthy?

There’s a long list of them; so many that it’s easy to get overwhelmed in the land of superfoods.

I always recommend to keep things simple, but I can understand the urge to test out something new, especially if there are health benefits attached to it.

To save you the time and energy required to sort through all the superfoods out there, I’ve put together a short list of my favourite smoothie boosters. Check them out and give them a try!

5 Ways to Boost Your Smoothie

1. MACA POWDER

Known for its hormone balancing effects. Maca has been studied to help normalize the symptoms of premenstrual/menstrual symptoms, as well as the symptoms of menopause including hot flashes, night sweats, cramps, fatigue and lethargy. Look for gelatinized maca for easier digestion and absorption. Add 1 tsp.

2. COLLAGEN

The ultimate anti-aging smoothie booster! As we age, our bodies’ natural production of collagen starts to slow. Collagen supplementation has proven to be effective in supporting the strength and flexibility of bones, tendons and cartilage, as well as the appearance of skin and nails, and GI tract health. Incorporating a collagen powder into your smoothie is an easy way to support many areas of your health and stay forever young. Learn more about the benefits of Whole Body Collagen. Add 1-2 scoops.

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint & gut health, skin elasticity + more.

3. CACAO NIBS

These little guys are loaded with antioxidants, even more so than tea, wine and blueberries! In addition, cacao nibs are a high source of magnesium, iron and fibre. A great way to add extra nutrition and crunch to your smoothies. Stir in 1 tbsp.

4. SEA SALT

Not only will a high-quality sea salt enhance the flavour of your smoothie, but it will add life-giving nutrients. Sea salt is rich in trace minerals that are hard to obtain from food due to the lack of nutrient-rich soil. Sea salt can help promote vascular health, healthy pH & electrolyte balance, as well as increase energy, regulate sleep and improve symptoms of adrenal fatigue. Look for Pink Himalayan or Celtic. Add a pinch.

5. CINNAMON

Popular for its blood sugar lowering effects, but also has antioxidant, anti-inflammatory, anti-microbial, and immunity-boosting abilities. Great way to naturally sweeten your smoothies as well. Opt for Ceylon cinnamon over Cassia (aka “fake”) cinnamon. Cassia cinnamon contains a higher amount of coumarin, a natural plant chemical that can be toxic to the liver and kidneys, and it may also be carcinogenic, in large doses. Add 1/2-1 tsp.

Join my free smoothie Challenge

Get started on your journey back to health by joining my FREE 14-day smoothie challenge. It’s a simple and natural approach to weight loss & better health. 

5 Gut Healing Smoothie Ingredients

5 Gut Healing Smoothie Ingredients

Do you feel like your gut could use a little extra support?

Maybe you’re experiencing symptoms like excess gas, bloating, diarrhea, constipation, heartburn, stomach pain or other issues that could be related to your gut?

As you may know, my goal with the 14-day smoothie challenge is to promote health and weight loss with delicious & gut friendly smoothies.

Gut friendly smoothies are a top priority for me because I truly believe that all health begins in the gut — and by healing and supporting our gut, we can optimize our health and prevent & reverse illnesses.

I come from a long history of IBS, so I’m always experimenting with different ways to support my gut. I’ve discovered that adding certain ingredients into my smoothie is not only an effective way to promote gut health, but it’s super easy too! 

Below, you’ll find a list of my top gut healing foods & supplements that you can easily add to any smoothie recipe from the 14-day smoothie challenge or any of my e-books.

The best part is, these foods & supplements will have little impact on the flavour or texture of your smoothies. Feel free to add as many of these ingredients as you’d like — your gut will love you for it! 

5 Gut Healing Smoothie Ingredients

1. COLLAGEN POWDER

Collagen is an essential component for healing and sealing the gut. Besides providing the building blocks for new collagen in the body, the amino acids delivered by hydrolyzed collagen support gut health. 

For example, glutamate and arginine (and possibly methionine, cysteine and threonine) optimize the immune functions of the intestine. They also help to maintain the integrity, growth and function of the intestine.

The amino acids methionine, threonine, arginine, serine and proline all support intestinal mucosal healing. Glycine, has been shown to reduce inflammation.

Collagen supplementation can help a number of gastrointestinal disorders, such as leaky gut syndrome and irritable bowel syndrome (IBS).

Whole Body Collagen is my recommended collagen powder (learn more about the amazing benefits of this supplement, here). Add 1 scoop to your smoothie.

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint & gut health, skin elasticity + more.

2. L-GLUTAMINE POWDER 

Glutamine is the most important and commonly used nutritional substance to repair tissues, particularly high turnover tissue such as the cells of the intestinal lining.

The surface area of your gut is lined with a type of cell known as enterocytes. L-glutamine is considered an essential amino acid because your body uses so much during times of intense physical stress. It is essential for maintaining the health and growth of enterocytes in your gut since it is the preferred fuel of these cells.

Glutamine deficiency can cause severe intestinal degradation and supplementation can enhance intestinal healing and repair. Add 1 tsp. to your smoothie. Find l-glutamine powder here.

3. KEFIR OR YOGURT

Fermented foods are rich in probiotics which help restore a healthy gut microbiota and intestinal barrier.

According to Isolauri, Salminen, (from the Nutrition, Allergy, Mucosal Immunology and Intestinal Microbiota Research group), immune regulation in the gut depends on the establishment of the healthy gut bacteria.

The factors that contribute to leaky gut tend to produce inflammation and improper functioning of the mucous layer that protects the cells of the gut from damage. Medical experts suspect that probiotics’ role is to reduce these factors and therefore protect the gut.

Yogurt and kefir can provide probiotics in abundance. However, make sure you’re not struggling with histamine intolerance before increasing your intake of these foods, as fermented foods can exacerbate symptoms. I recommend a good quality unsweetened coconut kefir or yogurt. Add 1-2 tbsp. to your smoothie. My favourite coconut kefir is from Healing Spirit Nutrition (available at Nature’s Emporium & Ambrosia). 

Note: If fermented foods do not work well for you, try a broad-spectrum, high-quality probiotic. Here is one that I recommend.

4. SLIPPERY ELM POWDER

Slippery elm is a herb that contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the stomach and intestines, promoting the healing of ulcers and inflamed tissue, and reducing cramping by relaxing the intestines.

Slippery elm is ideal for gastroesophageal reflux disease (GERD), Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis and diarrhea. Add 1/4 tsp. to your smoothie. Find slippery elm powder here.

5. MARSHMALLOW ROOT POWDER 

Marshmallow, like slippery elm, is a herb that contains mucilage, producing a thick sticky substance that coats membranes.

Marshmallow extract also contains flavanoids, which contain anti-inflammatory properties. The flavanoids are able to reduce inflammation while the mucilage holds them in place and prevents further damage.

Marshmallow helps restore integrity of the gut lining making it beneficial for people suffering from leaky gut and other forms of inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease. Add 1/4 tsp. to your smoothie. Find marshmallow root powder here.

Join my free smoothie Challenge

Learn how to create delicious smoothies that will help you on your journey towards weight loss and better gut health. You’ll also get exclusive access to over 16 dessert-inspired smoothie recipes!

Easy Green Smoothie with Protein

Easy Green Smoothie with Protein

Are you looking for an easy way to fill your body with nutrient-rich fuel that’ll keep you feeling energized for the busy day and week a head?

If your lifestyle is anything like mine then you don’t always have time to fill your fridge and freezer with green goodness – and even if it’s full, you may not have time to prepare your greens.

That’s where a high-quality greens powder comes to the rescue. My fridge and freezer might not always be stocked with greens, BUT my cupboard is!

PaleoGreens has come to my rescue on many occasions, including:

  • when I’m in a rush and need to prep my smoothie fast
  • when I’m low on energy
  • when I feel a cold coming on
  • when I’m super lazy, but still want to fuel myself with good stuff
  • when I’m looking to cleanse and detox

Here’s what makes this organic greens powder top in its class …

? Fruits: High-antioxidant berries, such as cranberry, raspberry, and blueberry + camu camu which is high in Vitamin C
? Sulfur-rich cruciferous vegetables + sprouts: Broccoli, kale, cauliflower, collards
? Colorful and high phytonutrient vegetables: Beet, carrot, tomato, spinach
? Detox Greens & Juices: Spirulina, chlorella, barley grass and wheat grass juice powders — high in antioxidants and great for detox
? ORAC Blend: Proprietary blend of grape seed and grape skin extracts, with guaranteed high ORAC (oxygen radical absorption capacity) content. The ORAC score is a measurement of a food’s potential for neutralizing the damaging free radicals implicated in aging and physical degeneration.

PaleoGreens is superior to many commercially available greens powders for several reasons:

?Over 90% organic ingredients
?No grain/legumes fibers or components, least allergenic
?No alfalfa, a common ingredient in all other leading brands
?Special gentle processing that retains potency
?Proven ORAC (Oxygen Radical Absorbency Capacity) value
?Great taste, with no added sugar

Give my Easy Green Smoothie with Protein a try. It makes for a healthy and super easy meal replacement – and it’s LOADED with organic super-foods!

Learn more about PaleoGreens and its awesome list of organic ingredients HERE.

Easy Green Smoothie with Protein

INGREDIENTS: (serves 1)
1 cup unsweetened nut milk OR water
1/2 cup fruit of choice (I recommend berries)
1 scoop PurePaleo Protein (vanilla or chocolate) OR 2 scoops PurePea Protein
1 tbsp PaleoGreens
1 tbsp coconut oil or 1/2 avocado
A few ice cubes (optional)

INSTRUCTIONS:
Place all ingredients in a high-powered blender and blend until smooth.

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Organic Greens Powder – PaleoGreens (270g, unflavored) $85 CAN
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Got smoothie gas? How to tweak your smoothie

Got smoothie gas? How to tweak your smoothie

Are you experiencing gut issues – like gas, bloating, pain, diarrhea or heartburn – after consuming your smoothie?

These symptoms can be a problem for some people. To be honest, there was a time in my smoothie journey where smoothies were causing baby to have a little too much gas for her liking.

It took a bit of time for me to realize that some ingredients in my smoothies were causing me to run into isolated rooms throughout the day.

After some experimenting, I learned that too much kale or broccoli were triggers for my gas problems. So, I now use mainly spinach as my green base and only add small amounts of kale and broccoli.

I also learned a while back that I had a slight intolerance to avocados (an intolerance that developed during a stressful time in my life) and if I ate them in excess I would get heartburn. So, instead of using avocados as a healthy fat source in my smoothies, I opt for other healthy fats that my body responds well to.

Now, this doesn’t mean that kale, broccoli and avocados are unhealthy foods – it just means that they don’t work well for my body at this time in my life. How I react to these foods months or years down the road might be very different (or may be the same).

Our bodies are constantly changing – what works for you today might not work for you tomorrow. It’s important to be in-tune with your body and experiment with foods in your diet, so you can consume more of the foods that serve you well and avoid the ones that don’t.

If you’re experiencing gut issues after consuming your smoothie, I strongly recommend that you don’t give up on this healthy habit, but instead make some tweaks so your body is better able to digest, process and absorb this nutrient-rich drink.

I’ve put together some practical tips you can experiment with if you’re experiencing any gut distress with your daily smoothie.

 

 

How to tweak your smoothie if you’re experiencing gut issues

1. Reduce the amount of greens you put in your smoothie.

Some guts do a better job of digesting greens than others. If your gut is struggling, try reducing veggies to 1/2 a cup. You can increase this amount over time and see how your gut responds (I don’t recommend going over 1.5 cups of greens).

 

2. Avoid or reduce high sulfur vegetables like kale, broccoli and spinach.

Although high sulfur veggies are extremely good for your health they can sometimes cause and/or aggravate symptoms like gas and bloating. If you’re experiencing these symptoms, try using vegetables like lettuce, celery, carrots, beets, zucchini or fennel instead. I also recommend avoiding any other ingredients you suspect are causing symptoms.

 

3. Re-evaluate the protein powder you’re using.

Protein powders are a big culprit when it comes to gut issues. Low-quality and high-allergen protein sources (and a long list of ‘other’ ingredients) can cause digestive problems and/or other health issues. If you’re uncertain whether your protein powder is causing symptoms, I suggest trying it on its own (with water only) and see how your body responds. Also, check out my protein powder checklist to help guide you with finding a high-quality protein powder.

 

4. Drink your smoothie slowly and in a calm state.

I know it may be tempting to pound back your delicious tasting smoothie, but this approach can be overwhelming for your gut. Drinking a smoothie should be no different than eating a meal – it’s important do to both slowly and in a stress free state. The slower you consume your food, the easier it is for your gut to process, digest and absorb nutrients. This is particularly important for those dealing with IBS.

 

In addition to experimenting with the above, I also recommend that you support digestion with these simple and practical tips.

 

Join my free smoothie Challenge

Join the challenge for delicious smoothie recipes, a shopping list and all the support and info you need to blend smoothies that will set you on the right path for weight loss & better health!

The Perfect Health Smoothie: 5 reasons why my smoothies will rock your health

The Perfect Health Smoothie: 5 reasons why my smoothies will rock your health

If I told you to blend together 1 cup Lucky Charms, 1/4 cup sugar, 2 tbsp. soybean oil and 1-2 tbsp. high-fructose corn syrup, would you?

Probably not – or at least I hope not!

The reason why you wouldn’t is because you’re educated enough to know that these ingredients are not healthy and the combination of them is borderline lethal.

I’ve created a smoothie formula that I believe (and anyone who has completed the 14-day smoothie challenge believes) truly has “perfect health smoothie” written all over it.

But, instead of just blowing smoke up my @$$ about how great these smoothies are and saying – “Drink this, not that.” – I want you to understand the WHY behind the smoothie formula I have created.

If the smoothies you consume contain the right ingredients – in a well-balanced formula that will provide your body with the nutrients it needs to function optimally – wouldn’t you be more likely to make smoothies a part of your lifestyle instead of it being a trendy thing you try for a month?

Well, I believe my formula stands out from the crowd because not only will it create smoothies that taste great, but it also includes key nutrients your body requires to function optimally. All of which will make this new healthy habit sustainable.

5 reasons my smoothies will rock your health

1. The right balance of macronutrients, including protein.

In order to call a smoothie a complete meal it’s important to combine the right ingredients, using the right ratios. The smoothies you’ll be making will contain all macronutrient groups including: smart, high-fiber carbohydrates, healthy fats, and high-quality protein.

Protein tends to be the missing ingredient in a lot of smoothie recipes. Protein is not only a source of vital nutrients required for optimal health, but it’s also essential for sending healthy hormonal signals throughout your body.

2. No excess fruit or juices, keeping blood sugar levels in check.

Adding multiple cups of fruit or juice to your smoothie may defeat the purpose of what smoothie making is all about – to be healthier. Excess high-sugar ingredients (fruit sugars in this case) will only create short-lived energy and may lead to health issues down the road. Chronically elevated blood sugar levels can lead to weight gain and a list of other illnesses.

These smoothies will keep your blood sugar levels in check, yet still give you small doses of powerful nutrients and fiber found in whole fruits.

3. Healthy fats for optimal health and a smaller waistline.

Many people tend to associate dietary fat with the fat that ends up stored on their body. This idea couldn’t be further from the truth, at least when it comes to healthy fats. Healthy fats actually fuel and support every cell in your body, which is important for optimal health – and optimal health leads to effortless weight loss.

In addition, fat is the body’s preferred and most reliable form of energy, allowing your body and mind to run more efficiently. Healthy dietary fat not only gives your body the fuel it needs, but also allows you to absorb fat-soluble vitamins found in fruits and vegetables.

4. Loaded with green goodness.

‘Eat your greens’ was not ingrained in our minds from a young age for no good reason. The list of benefits vegetables provide is endless: antioxidants to combat free radicals, essential vitamins and minerals, detoxification, collagen production, gut health through dietary fiber, weight loss, disease prevention, etc.

These smoothies make it realistic to get more vegetables into your diet in an easy and tasty way.

5. Gut-friendly and healing ingredients.

This one is near and dear to me considering my history of irritable bowel syndrome (IBS). I have chosen nothing but nutrient-dense, high-quality ingredients that are gut-friendly for this challenge.

All my smoothie recipes and recommended protein powders are free of gluten, dairy, eggs, soy, grains, nuts, GMO ingredients, fillers, artificial flavours, colours, preservatives or sweeteners and other common gut irritants. The goal here is to make these smoothies safe for you and anyone else you might be blending for.

Note: if you have a known allergy or sensitivity to any food I am recommending, replace it with a safe alternative. If you need guidance, just ask.

Join my free smoothie Challenge

Get started on your journey back to health by joining my FREE 14-day smoothie challenge. It’s a simple and natural approach to weight loss & better health. 

Drew (drink + chew) your smoothie

Drew (drink + chew) your smoothie

Are you hesitant to give smoothies a go because you feel you won’t be completely satisfied with drinking your food and would prefer to chew your food?

I completely understand the need for chewing. After all, we’ve been wired to chew food to obtain nutrients and calories which are used to fuel our bodies.

Chewing is important because it stimulates digestive enzymes, which are essential in breaking down food therefore allowing us to process and absorb nutrients. In addition, chewing plays a significant role in oral health.

In my early smoothie days I felt that I was missing an important part of what consuming food is all about – chewing. So, I began to add different crunchy/chewy foods into my smoothie after blending to create a smoothie that I could sip on and chew through at the same time.

Not only has this little hack made smoothies more filling and satisfying for me, but it has also allowed me to add more nutrients into my already nutrient-packed smoothie.

So, before you write-off smoothies completely, I highly recommend trying this …

After blending your smoothie, stir in 1-2 tbsp. of the following:

Check out some of my go-to brands by clicking on the links above.

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Go wild and mix 2 or more of these crunchy and chewy foods into your smoothie.

Even if you’re completely satisfied with the current way you prepare your daily smoothie, I still recommend giving this smoothie hack a try. You might just be pleasantly surprised at how much you enjoy some crunch to your smoothie.

Would love to hear about the crunchy and/or chewy foods you add to your smoothie after blending. Share in the comment section below.

Check out more of my smoothie hacks here.

Join my free smoothie Challenge

Get started on your journey back to health by joining my FREE 14-day smoothie challenge. It’s a simple and natural approach to weight loss & better health.