Build a better smoothie

One of the greatest benefits of consuming a smoothie is that in one meal you can infuse your body with several nutrients needed for optimal health. Smoothies also taste good, only require 5 minutes of preparation, and can be taken on the go.

When thinking about what a smoothie should and should not contain, there are few things to consider:

Should contain:

  • Frozen berries 
  • Handful of raw greens (spinach, leafy greens, cucumber, powdered greens supplement)
  • High quality protein powder (pea, rice, hemp), or whey protein or plain yogurt (if dairy is tolerated)
  • Healthy fats (Luma glow, coconut oil, almond butter, chia, hemp seeds)
  • Boosters: cinnamon (insulin sensitivity), glutamine (gut repair), cacao nibs (nitric oxide support), ground flax seeds (healthy estrogen metabolism)
  • Liquid (water, almond milk, or coconut milk)

Should not contain:

  • Excess sugar (honey, agave, fruit juice, sugar laden yogurts)
  • Nut (almond, coconut) milks that contain “carrageenan.” Although more research is needed, it is possible that this food additive can cause gut inflammation, so it is best avoided until further studies.
  • Whey or casien protein if dairy sensitivities exist or if acne or rosacea is present

What does a smoothie amount to for your health and well-being:

  • Water and electrolytes (especially potassium) to hydrate
  • Antioxidants and anti-inflammatory compounds to counter toxins, pollution, and other daily and environmental stressors
  • Several vitamins and minerals to support energy production
  • Protein and fiber to stay full
  • Strong cooling properties for people that experience heat and redness due to inflammation
  • Adding the boosters above provides additional metabolic rejuvenation that is difficult to obtain in ordinary foods

Dr. Plaskos’s morning smoothie looks like this (and tastes amazing!!!):

  • 1 cup non sweetened vanilla almond milk (Silk brand does not contain carrageenan)
  • 1 handful frozen organic blueberries or strawberries
  • 2 handfuls raw spinach
  • 1 scoop Vega Vanilla Chai Protein (mix of pea, rice, hemp protein)
  • 2 tsp virgin organic coconut oil
  • 1/4 avocado
  • 1-2 tsp of cinnamon (start with one tsp and taste)
  • 1 tsp glutamine
  • 2 tsp ground flax seeds
  • 1/2 cup water and ice cubes
  • 1 tbsp of Luma Glow and other supplements are taken along with the smoothie

The smoothie is blended in a Vitamix (but any high power blender will work).