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Smoothie IQ

Smoothie IQ

I have one protein smoothie EVERYDAY and wanted to share some yummy smoothie ideas with you.  I use my protein smoothies as a way to make sure I am getting enough protein and antioxidants in my diet, along with some other nutritional perks (Fiber, Vitamins, Minerals, Omegas, Phytonutrients, etc.)

Why so much protein?
Protein feeds your muscles and if you are not getting enough, you will get sick more often, you will feel tired and sore and your muscle tone will suffer.  Protein also takes longer to digest and will keep you full longer, avoiding in-between meal munchies.

How much protein do I need?
An average adult needs .8 grams of protein per kilogram of body weight.  An active adult needs 1.0 gram of protein per kilogram of body weight.  A very active adult needs up to 1.2 grams of protein per kilogram of body weight (college athlete active).  Take your weight in pounds and divide by 2.2 to get kilograms :)

I make all kinds of smoothies, with various ingredients, but I will give you an example of two smoothies I make on a regular basis to get you started!

Booster Smoothie (very high antioxidant levels and antibacterial power)

8 oz rice milk, regular milk or water
20-30 grams of vanilla protein mix
2 tbsp almonds (or pecans, walnuts, sunflower seeds)
2 tbsp goji berries
1 tbsp chia seeds
1 tsp unrefined coconut oil
1 tsp raw honey
dash of cinnamon
4-6 oz frozen fruit or fresh fruit (chop up an apple and banana or orange)
handful of ice

I like putting a lot of ice in it and eating it with a spoon like ice cream :)

Green Smoothie

8 oz of rice milk, regular milk or water
1 cup chopped kale (a lettuce-they sell it at Hyvee)
1 apple, 1 orange chopped
1 tbsp almonds 
1 tbsp chia seeds
1 tsp raw honey
1 tsp coconut oil
handful of ice

This smoothie is a great way to add "greens" into your diet!  

Mix and match the ingredients in these smoothies to find what you like.  Smoothies are a great way to ensure you are adding enough foods with high nutritional value into your diet.  They are great for post workout and weight loss meal replacements as well.

Any questions about where or how to get these ingredients?  Comment on this post or shoot me an email



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