Smoothie FAQ

Q1: What is the nutritional value of these smoothies?

A: When using the formula provided, each smoothie will provide you with roughly 320-400 calories.

Macro-nutrient breakdown:
Protein – 25-31g
Fat – 13-15g
Carbohydrates – 28-45g

Micro-nutrients – vitamins and minerals – will be dependent on ingredients used, but rest-assured these smoothies are filled with plenty of vitamins and minerals regardless of which ingredients you choose to blend.

Note: the above numbers are dependent on ingredients used (ex., bananas contain more carbohydrates and calories than berries; spinach is higher in protein than other greens; avocado contains more carbohydrate and fiber than coconut oil, but total calories are the same).

Q2: Should I modify the smoothie formula if: I’m a male; I have a physically active job; I workout, weight train, do cardio training, do yoga or play sport; I need to eat more calories for health reasons; I feel hungry soon after drinking my smoothie?

A: Yes to all the above. These situations will require you to modify the smoothie formula. Here’s how:

1. Add ½ a serving more of protein powder (eg., ½ a scoop for PurePaleo Protein or 1 full scoop for Collagen Peptides) – this will increase calories by 35-50.
2. Add more healthy fat – instead of just ½ an avocado, add a full avocado OR add one extra tablespoon of coconut oil. You can also combine the two (1/2 avocado + 1 tbsp. coconut oil) – this will increase calories by 120.

Note: you can try both 1 & 2 at the same time OR try one of the above at a time. It may take some attempts before finding the right modifications for your needs. Keep on playing with the formula until you hit that sweet spot. Feel free to reach out to me if you need further guidance.

Q3: I’m getting chunks of greens and/or fruit in my smoothies – what do I do?

A: Try blending water and greens first for 30 + seconds. You can then add the remaining ingredients and continue to blend for another 30 + seconds.

If this doesn’t solve the problem, it may be time for a new blender. High-powered blenders (600+ watts) are key in creating smooth, chunk-free smoothies. My top recommendations will be provided to you in my email series.

Q4: My smoothies aren’t sweet enough – what do I do?

A: A few options here (try one or more):

  1. Add 1/4 cup extra fruit or use fruits higher in sugar like bananas, mangoes, and pineapple.
  2. Use PurePaleo Protein powder (1-1.5 scoop/s, chocolate or vanilla) – naturally sweetened with stevia.
  3. Add a pinch of stevia (a plant-based natural sweetener that doesn’t spike blood sugar levels) – I recommend Better Stevia by NOW.

Q5: My smoothies are too bitter tasting – what do I do?

A: A few options here (try one or more):

  1. Use frozen greens instead of fresh greens. Greens like kale and broccoli can create a bitter tasting smoothie due to high sulfur content in these vegetables.
  2. Use PurePaleo Protein powder (if you’re not already) since these powders do a great job of balancing out the bitterness of greens.

Q6: My smoothies are too sweet – what do I do?

A: A few options here (try one or more):

  1. Use Collagen Peptides since this protein powder is unsweetened. If you want to use PurePaleo Protein because you enjoy the flavours, then cut the serving in half and add 1 full scoop of Collagen Peptides (ex., 1/2 scoop PurePaleo Protein + 1 scoop Collagen Peptides)
  2. Use less fruit or don’t use any fruit at all.
  3. Use fruits that are lower in sugar like berries and avoid high-sugar fruits like bananas, mangoes and pineapple.

Q7: My smoothies are too runny – what do I do?

A: Two options here:

  1. Use less water (you may have to shake or mix ingredients around a couple of times during blending. Be sure to stop the blender first before doing so).
  2. Add avocado since it will naturally thicken your smoothie.

Q8: My smoothies are too thick – what do I do?

A: Two options here:

  1. Use more water (add a little bit at a time to avoid a super runny smoothie).
  2. Use coconut oil instead of avocado (or do a combo of the two – ex., 1/2 tbsp. coconut oil + 1/4 avocado)

Q9: Do I have to follow the exact recipes or can I switch out ingredients?

A: The recipes provided are there to get your creative juices flowing and help those who prefer to follow recipes. I have also provided you with a build-your-own-smoothie formula that allows you to create recipes that tickle your taste buds. It’s rather simple actually, if you don’t like the taste of one thing then you can replace it with another OR if you’re allergic or sensitive to certain foods then just swap it for another food that works for you. The possibilities are endless with this challenge, so have fun and get creative!

Q10: How do I store left-over smoothies?

A: Store any left-over smoothie in a sealed cup or mason jar in a refrigerator. I suggest consuming it within the day.

Q11: I get hungry soon after drinking my smoothie – what do I do?

A: See Q2 above

Q12: I’m experiencing gut issues during or after consuming my smoothie – what do I do?

A: I know it may be tempting to pound back your delicious tasting smoothie, but this approach can be quite 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 gut issues (i.e. gas, bloating, acid reflux, constipation, diarrhea, stomach pain, etc).

If slowing down your eating/drinking habits doesn’t help, you may want to experiment with reducing the amount of greens you put in your smoothie. If your gut is currently in an unhealthy state it may not be able to properly break down the fibre found in vegetables. Start with 1/2 a cup of veggies and work your way up the the recommended amount as your gut begins to shift to a healthier state (ie., symptoms start to go away).

I also recommend sticking with spinach as your green base since kale and broccoli are high sulfur containing veggies and can aggravate symptoms of gas and bloating.

Q13: Can I use peanut butter in my smoothie?

A: Peanuts aren’t actually nuts despite what the name will have you believe. They fall into the legume category instead. Many people have an allergy or intolerance/sensitivity to peanuts because they are quite hard to digest (due to high lectin content) and most peanuts test high for mold as well. That being said everyone’s body is different so some people may be reactive to peanuts while others may be OK with them.

Here’s my recommendation – if you are noticing abnormal signs/symptoms after eating peanuts (or peanut butter) best to avoid them. If you aren’t noticing any reactions then you may be OK having them in your diet, but I would recommend keeping your consumption on the low end (1-2x/week). In addition, source out an organic brand of peanut butter since mold content in these brands may be lower.

A safer alternative to peanut butter would be nut butters like almond, hazelnut, cashew or macadamia – these nut butters taste equally delicious and are less likely to cause a reaction.

Important note: If you have an allergy or intolerance/sensitivity to peanuts or any nut – DO NOT use them or any nut butters in your smoothies. 

Q14: Are these smoothies (and the recommended protein powders) safe for kids and teens?

A: Yes! These smoothies are loaded with nothing but whole food ingredients including minimally processed protein powders with clean & quality ingredients. This alone makes these smoothies safe for almost everyone – including young kids.

Many of my personal clients and friends blend smoothies for their kids/teens using my smoothie formula and recommended protein powders – and their kids/teens love them!

Best part is, you can actually get your kids/teens to eat vegetables without them even noticing because the smoothies mask the taste so well.

Q15: Is the grass fed beef in the protein powders you are recommending healthy for me?

A: If you’ve spent any time listening to the news or reading “health” articles, you probably know that red meat has been increasingly blamed for everything from heart disease to cancer. What if I told you that these claims are ill founded and misleading – and in fact, an unbiased review of the evidence indicates that red meat is one of the healthiest foods you can eat.

Here are some great articles that Chris Kresser, a Functional Medical Doctor, has put together – you’ll soon find out he is a stickler for good science (which is why I love him and follow his work).

Take some time to read through a few of these articles – they provide some great insight into why grass fed beef is actually an extremely healthy and nutrient-dense food.




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