Smoothie Recipes Here!
Smoothie Recipes
This simple smoothies delivers 100% daily fiber needs, heaping doses of iron, manganese, magnesium, and great healthy fats that will bust cravings and keep you fueled throughout the day. My clients have 1 for breakfast or 1/2-servings as morning, afternoon, or before bedtime snacks.
This smoothie is great for reducing inflammation, inflammation-induced conditions (e.g., cardiovascular disease, diabetes, kidney issues, asthma), and/or those extra few pounds of weight. Also great for feeling amazingly better!
This super smoothie has protein, antioxidants, adaptogens for stamina and hormone- & adrenal balancing and fiber. Great for the brain, gut, adrenals, skin, hair, EVERYTHING!
Persia et al (2022) found that consuming their “Low Inflammatory Foods Everyday (LIFE) Smoothie” daily for just 7 days significantly lowered C-Reactive Protein (CRP, an inflammatory marker) and raised plasma levels of beta-carotene.
This smoothie is based on Kidon ́ et al’s 2022 findings that smoothie blends of raw bananas, pumpkins, purple carrots, lemon juice, and water provide excellent sources of antioxidants that have anti-diabetic, obesity, inflammatory, aging, cancer, hypertensive, and pro-immunity, cardiovascular, and hormone-balancing properties.
To Smoothie or Not to Smoothie?
Myth #1: "All Smoothies are Liquid Sugar" Many commercial smoothies these days are indeed: 1) void of fiber; 2) laden with artificial sugars or sweeteners; 3) loser to milkshakes than smoothies.
Although some smoothies may be sugar-laden, many smoothie powders and nearly all smoothies made with real fruits and vegetables (especially colorful ones) have great micronutrient, phytonutrient, & polyphenols benefits.
Research suggests that in individuals with overweight or obesity AND Type 2 Diabetes, liquid meal replacements - when used as a part of a weight loss diet - lead to reductions in: weight, BMI, HbA1C, fasting glucose and insulin...
Commercial smoothies that are void of fiber, high in sugars and sweeteners, and high in glycemic load risk producing exaggerated reward responses and "food addiction" (Lennerz & Lennerz, 2018).
A recent study (Johnson et al., 2019) correlated daily dietary records with daily gut microbiome samples, demonstrating strong associations between what we eat and the microbes that thrive in the gut. Two participants' diets were mostly smoothies.
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