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Smoothie Basics: How to Make Smoothies!

When some people think of smoothies, they think, “YUCK!” They think it’s a bunch of gross, bland, mushed up veggies in a blender. Believe me, my first attempt at making my own smoothie was pretty horrible.

After learning not only about which foods should be going into smoothies, but also how to properly combine them for nutrients and taste, I found that I LOVE smoothies!!!! You can love smoothies, too! I have a ton of recipes I’d love to share with you that’ll turn your bad impression of smoothies into a love affair like no other.

It is super important to include daily smoothies in our everyday lives. When our body does not have the important nutrients that it needs, we cannot metabolize foods properly and we tend to not feel so good.

Some of us can experience weight gain, food allergies, anxiety, depression, mood changes, belly bloat, IBS, and constipation. And those are just a few of the things that can happen when we’re not getting proper nutrition!

You may also experience low energy or stamina and a low libido (or sex drive). Ultimately, we are malnourished when our body does not receive the nutrients that it needs to flourish with health.

Smoothies are a really great way to pack a lot of nutrients into just one glass. You are giving your body nutrients in an easy-to-digest form, which gives your digestion a break, leaving more energy for you.

Smoothies can help to increase your energy and kick the sugar cravings that so often crop up in the winter months. When we learn to balance our blood sugar on our own, naturally, those cravings DISAPPEAR! The best way to start this is to begin every morning with a nutrient-packed smoothie in your hand!


Smoothies are:

  • Chock full of vitamins, enzymes, and minerals
  • Easy to digest, which means optimal assimilation of nutrients
  • Great for stabilizing blood sugar (you will see each smoothie here has a healthy fat, and fat is key for blood sugar stabilization)
  • A fabulous way to consume a variety of different fruits or vegetables at one time
  • Terrific for cleansing the body of toxicity
  • An easy way to add more fiber to your diet for optimal bowel function

Smoothies are important, because your body will get everything it needs to feel amazing all day long. Your organs will thank you, as they will be supported. And you’ll notice your waist line looking a little trimmer as the inflammation goes down. The toxins that are being held in your body will begin to flush out, and you will feel incredible.

Smoothies will give you more energy and are the best on-the-go meal. You can make a smoothie, toss it in a cup, and walk out the door with all the vitamins and nutrients your body needs to thrive, all in a matter of minutes.

Cleaning your blender is also easy peasy! It can be a real pain the butt to clean out a juicer, plus, when you’re juicing, your body doesn’t get all the fiber that it needs for healthy elimination. Smoothies give you both the nutrients AND the fiber!

The health of your body depends on your digestion. When you blend your foods, you are supporting digestion. Your body does not have to work so hard to break down the nutrients, as they are in a pre-digestible state.

  • Did you know that 80% of your energy is spent digesting and assimilating your nutrients? So why not support your body to do less work?
  • Instead of having to prepare and eat cup after cup of healthy greens or fruits, you are packing them into one nutrient-dense smoothie.

What blender to use?

The Vitamix is a super powerful blender with a very strong motor that cannot only blend smoothies, but can also make nut butters and even soups. However, at around $499, it IS an investment. You can also check out websites like qvc.com, where they break down payments for you, so you could take this investment and divide it into smaller monthly payments. And I just found this refurbished Vitamix on Amazon for less than $400. Amazing deal, right?!

The Blendtec is another option similar to the Vitamix, and it costs about $350. But here I found this one for less than $300 refurbished too 😉

Nutribullet is also a great alternative, as it costs only $60.

A blender at Costco, Wal-Mart, or Target will typically cost you around $20, but beware! These tend to make green smoothies chunky and can break much more easily.

When it comes to making smoothies, it is really best to keep it simple. I’m going to break down smoothie into 5 simple steps for you, so you don’t end up with anything other than a delicious, vitamin-packed glass of goodness!

Here are my 5 steps:

  1. Choose the liquid – water, coconut water, or a dairy-free milk
  2. Choose your greens – kale, spinach, parsley, Swiss chard, collards, or lettuce
  3. Choose your fruit – banana, apple, berries, mango, or leave out the fruit
  4. Choose your fat/protein – hemp seeds, hemp protein, nut butters, avocado, coconut oil, flax or chia seeds
  5. Add a superfood – maca, raw cacao, bee pollen, shredded coconut, goji berries, camu camu, or any other of your choosing

During the winter season, our body is much more susceptible to all kinds of viruses – the common cold that passes around often, the flu.

When our bodies have the proper nutritional foundation, our immune system is supported, which means that we’re much less likely to become sick (or we recover much faster!). Increasing fruit and vegetables that are high in antioxidants will also boost immunity as well.

Smoothies are a great way to find relief from colds and flu symptoms by revving up your immunity and taking a proactive approach to your health.

Other smoothie benefits include:

  • Nutrient absorption
  • Decreased food allergies
  • Good digestion
  • Regulated body weight
  • Reduced inflammation

Now let’s talk ADD INS!

My personal favorites are: chia seeds, hemp protein and coconut oil.

These are some amazing add ins that have all sorts of additional benefits that will help alleviate illness and boost immunity:

  • hemp protein
  • pea protein
  • Sun Warrior Protein
  • maca
  • raw cacao
  • spirulina
  • wheatgrass
  • hemp seeds
  • camu camu
  • shredded coconut
  • coconut oil



Bio- individuality is the idea that each of us is different and that no two bodies are alike. This is why some people thrive on vegetarian diets, while others need meat; or why some people can do 100% raw foods, while others need cooked meals in order to attain and maintain optimal health.

If you are a cool-bodied person by nature, you can add warming spices to your smoothie to improve digestion and nutrient assimilation. Try using cinnamon, nutmeg, ginger, turmeric, or cayenne. I suggest starting with a dash, and then increasing to 1/2 teaspoon.

If you are a warm-bodied person by nature, you can add in cooling spices, such as mint, cilantro, or cardamom.

During the colder winter months, I suggest to add some warming spices into your smoothies. My personal favorite is cinnamon – so delicious!!!

So, if you are tired of suffering with:

  • Fatigue
  • Food Allergies
  • Inflammation
  • Common Colds + Low Immune
  • Anxiety & Depression
  • Adrenal Fatigue
  • Inability to Lose Weight
  • Skin Problems

Then adding smoothies into your everyday life will help you feel amazing and ditch all of those symptoms that are tiresome and just flat out bothersome!!

The old saying goes, “An apple a day keeps the doctor way.” Well, how many fruits/veggies can we squeeze into a smoothie? Let’s keep the doctor way through a delicious breakfast smoothie daily! Who’s with me??

I am going to share with you my Energy Boosting Smoothie – DELICIOUSNESS in a GLASS!!!

Energy Boosting Smoothie

1 cup dairy free milk
2 tablespoons hemp seeds
1/2 banana or avocado
1 cup spinach
1 teaspoon cinnamon
1 tablespoon ground flaxseed meal or chia seeds
Stevia to taste (optional)
Ice (optional)
I hope today you learned something new and that you are more inspired to try including smoothies in your diet. If you want to jumpstart with this new habit I invite you to download my new Smoothie Guide with Delicious recipes! I’lL send you recipes, tips and ideas to you motivated so you can start your daily smoothie habit in 2 days. Click the picture below and I’ll see you on the other side!
Stay Active, Eat Healthy and Feel Amazing!

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