One of the most efficient ways to get in a nutrient-dense meal is through a smoothie.

Smoothies are a great way to incorporate macro and micronutrients, as well as protein and healthy fats!

Plus, you can drink them on the go, and they’re a great way to get in hidden veggies into your kids (and partners)!

How to build the perfect smoothie:

1. Choose a liquid base (1-2 cups). I’ve been using soy milk for years with a hint of vanilla.
2. Choose 1-2 cups of fresh or frozen leafy greens. Lately, I’ve been using frozen curly kale, because it lasts longer in my freezer and doesn’t become damp after a week.
3. Choose 1-2 cups of fresh or frozen fruit. We love using frozen berries or cherries. They are packed at their full ripeness and have a lot of antioxidants.
4. Choose 1 serving of protein. Lately, we’ve been adding hemp seeds. They are packed with omega 3’s, and can reduce menstrual cramp pain! We also use this vegan protein powder.
5. Choose 1-2 tablespoons of a healthy fat and fiber- think chia seed, flax seed, nut butters. We found a great peanut butter that has flaxseed and chia seed in it (great 3 for 1 combo).
6. Choose ¼-1 teaspoon of a booster. This is the best part! Eating boosters on their own is…not the tastiest. But boosters mixed in a smoothie go unnoticed- except by your immune system! Think spirulina, cinnamon, turmeric, ginger etc. Tumeric has great anticancer fighting properties.

Check out the image below from the American College of Lifestyle Medicine as a visual guide.

Tip: I’ve found that smoothies don’t always “fill me up” or I get hungry for lunch faster after drinking a smoothie for breakfast. Adding in a little whole grain like oats has made a huge difference in my satiety after a smoothie.

I hope these smoothie tips are helpful for you and your families!

Remember, #dosomethingdaily for yourself to make steps towards a healthier and more-fulfilled you.

If you are interested in 1:1 coaching, send me a message (provide link: https://envisionyourwellness.mykajabi.com/contacts) and stay tuned for more lifestyle medicine tips and tricks.

In health,

Shani Esparaz M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Health & Wellness Coach