Category: Smoothies

The Most Delicious Green Smoothie EVER

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I just had my wisdom teeth out yesterday, which means soups, smoothies and mushy food for me for the next few days. And you can bet that my most delicious green smoothie EVER is on repeat! 

Oh! and popsicles! I actually spent some time prepping healthy soups, bone broth and my avocado fudgesicles, which are so yummy. Clearly, I’m prepared. This isn’t my first rodeo. I had my wisdom teeth on the right side out a few years ago (why I didn’t do them all at once?? I dunno!).

Because I’m looking for a speedy recovery, this means high nutrient dense, healthy food – of course!

This green smoothie recipe is my GO-TO. I am so obsessed with the delicious blend of flavours that it’s hard to make anything else. 

You may have heard my rant about smoothies in the past and if you haven’t, well here goes – stop loading your smoothies up with copious amounts of fruit. Otherwise, you’re just making a sugar drink. Some fruit is OK, but be sure to have a balance of P-F-F – protein, fat and fiber – which is exactly what you get with my most delicious green smoothie ever recipe. (I know, it’s a mouthful!).

On top of the P-F-F, I’ve added in some nutrient dense, fat burning goodness from MCT oil powder. This powder is amazing! You’ve probably had MCT oil before, perhaps in your bulletproof coffees? And although I’m a fan of the oil, the powder is frothy and delicious. 

Perfect Keto MCT Oil Powder is the only MCT oil that uses acacia fiber. Acacia fiber has been clinically proven to help heal leaky gut. And being that I have autoimmune hashimoto’s, healing my gut is of utmost importance to me. Gut issues are often one of the root causes of autoimmunity. 

**As a note, you can use code – HOLISTICWELLNESS – at your PerfectKeto.com checkout to save 15%!**
 
If you’ve been following a low-carb or ketogenic diet, or a low-inflammatory diet to support gut health,  this MCT oil powder will be the perfect compliment to your diet.
 
And the best part? It’s perfect for travel. Grab your thermos, add in a scoop of powder and once you’ve passed the security at the airport, fill your thermos up with coffee and Boom! Perfect keto coffee on the go that is frothy and feeling! So let’s get to this is incredibly delicious green smoothie recipe. Hope you love it as much as I do!
BEST EVER Green Smoothie
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Ingredients
  1. 2 cups coconut milk
  2. 1 cup shredded kale
  3. Half a frozen banana
  4. 1 scoop Perfect Keto MCT Oil Powder in Vanilla
  5. 1 scoop Perfect Keto Collagen (unflavoured or vanilla)
  6. 1 tsp ground ginger
  7. 1 tbsp cashew butter
  8. 2-3 ice cubes
Instructions
  1. Add all ingredients into a blender (I use a vitamix) and blend on high for 30 seconds until well combined.
Holistic Wellness https://holisticwellness.ca/
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AIP Friendly Coconut Blueberry Smoothie (plus my Hashimotos update)

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This delicious Coconut-Blueberry Smoothie is great for anyone following an autoimmune Paleo protocol. If you’re unfamiliar with the autoimmune paleo diet, I suggest finding out more info by clicking here.

The AIP diet removes all of the top common inflammatory food triggers that could stimulate a potential autoimmune response in the body. 

Most foods eliminated in an AIP protocol include: eggs. all nuts and seeds, nightshade veggies and herbs, all grains, beans and legumes, dairy and gluten. 

Listen, I know what you’re thinking. What’s left to eat?

First off, eliminating these foods isn’t something you need to do for LIFE. It’s temporary. As you work to heal your gut, lower your immune antibodies and support hormonal health, these foods CAN be reintroduced – in the right time. 

The truth is, I don’t eat grains, beans or gluten anyways, so aside from the eggs and nuts and seeds, the protocol wasn’t so hard for me to follow to begin with. 

I’ve now added eggs and nuts and seeds back into my diet, but I have them sparingly. 

Having autoimmune hashimotos, it was necessary that I take my diet and health up a mother level to get to a place of healing, and that’s where AIP came in. 

My diet consists of fruits, vegetables, fish, seafood, meat and poultry. And trust me – there’s still room for treats and indulgences! In fact, I’ve been eating more fruit in the past 2 months than I have all year. Mainly because it was summer and it also helps with any sweet cravings.

My freezer is loaded with tons of wild blueberries that I picked up from the farmers market this summer – gotta put them to good use! I’m pretty obsessed with these delicious blue gems. They are just so good!

In case you’re unaware about hashimotos and my initial diagnosis, you can click here to read more about it. My antibodies were initially quite high (at 600) and my reverse T3 was high as well (at 25).

The good news is that my thyroid antibodies have come down as well as my reverse T3! Woohoo! Which means my nutrition/supplement/lifestyle protocols that I’ve been implementing in the past 3 months are working!

So whether you have autoimmunity or not, you’ll love this delicious healing smoothie that is loaded with antioxidants, healthy hormone balancing fats and beautifying collagen powder. 

Enjoy 🙂

AIP Friendly Coconut Blueberry Smoothie
Serves 1
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Ingredients
  1. 2 cups coconut milk
  2. 1/4 cup wild blueberries (fresh or frozen)
  3. 1 scoop Collagen powder
  4. 1 tbsp coconut butter
  5. 1/4 banana
  6. 1 tsp cinnamon
Instructions
  1. Place all ingredients into a blender. Blend and serve.
Holistic Wellness https://holisticwellness.ca/
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Soothing Golden Smoothie from Joyous Detox

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There are endless ways to make a smoothie. 

In fact, you could probably have a different smoothie for every day of the year!

I’ll be the first to admit, I have my typical go-to smoothie that I make on the regular (simply out of laziness and due to wanting to use up the ingredients I have on hand), but I do like to venture out of my smoothie routine. 

Fun fact – I’ve actually owned my vitamix for over 10 years and I don’t think there’s been a day that’s gone by that I haven’t used it! 

In fact, when I first moved in with my boyfriend over 5 years ago he was shocked when I told him I spent $600 on a blender. He thought I was crazy! But then… after a few weeks of using the vitamix, he was hooked! He actually said to me that if we ever broke up he’d go and buy a vitamix the next day, regardless of the price!

Ha! It just goes to show you that investing in a good blender is well worth it. And being that I’ve had mine for over 10 years, I got my $600 use out of it!

My vitamix has seen endless smoothie concoctions and just recently, I whipped up the most delicious Soothing Golden Smoothie from my good friend Joy McCarthy. Her latest book, Joyous Detox is amazing and full of 100 delicious gluten free, dairy free and detox friendly recipes. 

Honestly, if you’re a foodie (and you must be if you’re cruising around my blog!) then you will love her book. And you will love this delicious smoothie. 

Why I love this smoothie so much? It’s full of potent anti-inflammatory and antioxidant rich superfood ingredients, such as cinnamon, ginger and turmeric. Blended together with heart healthy omega 3 hemp seeds + sweet banana + satiating coconut butter; this smoothie is super yummy. 

In fact, if you’re looking for a sweet and healthy dessert, this would be the perfect guilt free smoothie to whip up. But, because it’s loaded with so many healthy ingredients, it serves as a great breakfast too! Either way, you can’t go wrong. 

P.S. I’m doing a giveaway (on July 5th) of Joy’s book Joyous Detox over on instagram. Simply click here to join me on instagram and get in on the contest fun! 

Soothing Golden Smoothie
Serves 1
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Ingredients
  1. 1/3 cup unsweetened, unsulphured coconut flakes
  2. 3 tbsp hemp seeds
  3. 1 tsp ground cinnamon
  4. 1/2 tsp ground turmeric
  5. 1 tsp ground ginger
  6. 1 banana (or use 3 medjool dates)
  7. 1 tbsp coconut butter
  8. 1-2 cups Coconut milk, more or less based on desired consistency.
Instructions
  1. Place all ingredients in the blender and blend on high for 30-60 seconds until smooth. Add more coconut milk if needed to reach desired consistency.
Adapted from Joyous Detox
Adapted from Joyous Detox
Holistic Wellness https://holisticwellness.ca/
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A Chocolate Milkshake for GUT Health

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Could it be…

That a milkshake could help to heal your gut?

Now I’m not just talking about any kind of milkshake. There are many different types of chocolate and quality varies, so the kind we use is very important.

Are you familiar with raw cacao? Raw Cacao is the real unprocessed form of chocolate. It’s slightly bitter, but also decadent and delicious!

Raw cacao contains phenylethylamine, an amino acid that helps boost happy hormones.

Plus, it’s loaded with magnesium. A large percentage of the population is deficient in magnesium due to the quality of our soil.

This mineral is important for detoxification, calming the nervous system, balancing the endocrine system (ie. hormones) and supporting the bowels!

Got constipation issues? Magnesium can become your best friend as it helps to draws water into the stools, making them softer and easier to pass. It’s also a muscle relaxant, so it eases any tension in the intestinal wall that might be causing constipation.

So what about this milkshake?

Not only is it chocolatey and loaded with magnesium, but it also contains coconut oil, which has many nutritive properties that support the gut and collagen powder, a great healing superfood!

Supporting the health of your gut is essential if you want to have optimal health. As Hippocrates said – “all disease begins in the gut” and this is soooo true!

With all of my clients, one of the key areas I focus on with their health is their gut. Because guess what? From autoimmune disorders, to inflammation, to excess weight, to skin issues such as acne, eczema or psoriasis and even PMS and menopause, it ALL relates back to the gut. 

If you’ve been dealing with these symptoms and are finally looking to heal, be disease free and thrive, you need to focus on gut health!

Supporting the health of your gut is essential if you want to have optimal health. As Hippocrates said – “all disease begins in the gut” and this is soooo true!

With all of my clients, one of the key areas my team and I focus on when we work with you health your gut.

Because guess what? From autoimmune disorders, to inflammation, to excess weight, to skin issues such as acne, eczema or psoriasis and even PMS and menopause, it ALL relates back to the gut.

You can learn more about working with us 1:1 HERE

 

Gut Healing Chocolate Smoothie
Serves 1
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 1/2 cups unsweetened coconut milk
  2. 1 tablespoon raw cacao powder
  3. ½ teaspoon vanilla powder or extract (I prefer the alcohol free one from Simply Organics)
  4. 1 teaspoon cinnamon
  5. ½ banana, frozen
  6. ½ tablespoon coconut oil
  7. 1 tablespoon collagen powder
Instructions
  1. Add all the ingredients to a blender and blend until smooth and creamy.
Holistic Wellness https://holisticwellness.ca/
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Fat Burning Cinnamon Cookie Smoothie

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With the overwhelming response from my Fat Burning Chocolate Smoothie, I figured I had to create another delicious concoction to get your taste buds excited. 

Well, I gotta admit… I think this recipe is gonna add a skip to your step, a big smile to your face and light some serious energy under your a$$! 

If there’s one thing you know about me, you know I like FLAVOUR! I like things to be sweet (although, NOT loaded with sugar), I like things to taste damn good, I like foods to be insanely delicious and I want my meals and smoothies to be something I actually look forward to eating. 

Many times I whip together smoothies or juices and blend together some pretty interesting ingredients just because I know they’re good for me and in a rush, I chug it down. But let’s face it, that’s not very enticing and not something I want to do everyday with my smoothies or meals in general. 

Spirulina with water (gross!), wheat grass (need I say more), BCAAs with apple cider vinegar (UGH! It’s gross. Never do that concoction! Like never!). I like to try all kinds of superfoods and supplements and more than anything, I like to get creative making something that doesn’t taste so good, taste amazing! 

Cuz let’s face it, if it tastes good AND it’s good for you, theres a good chance you’ll end up eating it more. Am I riiiight?

This Cinnamon Cookie Smoothie is dee-lish. And best part is, there is zero sugar. It is literally a fat burning bomb of creaminess that literally taste like you’re eating a cookie. 

This is an amazing smoothie to start your day with as it’s loaded with protein and fat – two macronutrients that will fuel your metabolism, boost your energy and keep you satiated all morning so you can ditch the sugar-loaded bagel on your way to work. There is NO need for bagels people; no need! 

There is one amazing ingredient in this smoothie that truly gives it a fat burning boost; and that’s the Keto Kreme. 

Keto Kreme contains powdered MCT oil, ceylon cinnamon (amazing for controlling blood sugar) and it’s sweetened with a bit of stevia. What’s so good about Keto Kreme? It’s the MCT – a medium train triglyceride that is used as a fuel source in your body. 

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“Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat.” – Dr. Josh Axe

But MCT’s don’t just help with fat burning. They are also incredible for supporting the brain, increasing energy, balancing hormones, improving mood and are great for fighting bacteria and viruses in the body. 

I suggest you try this smoothie without adding ANY fruit to it. If you find you need that little bit of sweetness (remember, you will get some sweetness from the stevia in the Keto Kreme), then go ahead and add in 1/4 of a frozen banana or 1 date. 

Additionally, you can also swap out the vanilla protein powder for chocolate and you can add in extra spices such as nutmeg or ginger. 

So, let’s get this recipe! Hope you enjoy it as much as I do! 

P.S. If you want to order some Keto Kreme for your smoothies, you can do so here:

Canada link: https://holisticwellness.pruvitnow.com/ca

U.S Link: https://holisticwellness.pruvitnow.com

You can also read this article here all about exogenous ketones and the benefits of taking them. 

And don’t hesitate to email me at – samantha@holisticwellness.ca if you have any questions. 

Fat Burning Cinnamon Cookie Smoothie
Serves 1
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Ingredients
  1. 1 cup coconut milk
  2. 1 cup spring water
  3. 1 scoop Vanilla Protein Powder (I like Organic Whey from Progressive)
  4. 1/2 tbsp raw almond butter (or your favourite nut butter)
  5. 1/2 pack of Keto Kreme
  6. 1 tsp cinnamon
Instructions
  1. Add all ingredients into your blender and combine until smooth and creamy. Sprinkle with additional cinnamon on top and enjoy!
Holistic Wellness https://holisticwellness.ca/
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Fat Burning Chocolate Smoothie

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Yes, I just said fat burning and chocolate in the same sentence 🙂

In fact, this smoothie isn’t just gonna help you become a more efficient fat burner, it will even give you more energy, mental clarity and focus. Who doesn’t need that?

As a women-preneur who spends much of her time writing and creating (and easily distracted by shiny objects!), I always need help in the focus department. 

Enter this smoothie. It’s become my new go-to for fueling my mornings, turning my brain on and helping me become more efficient at burning fat.

How can a smoothie do all of that you ask?

Well, that’s thanks to the superfood ingredients! 

Let’s take a look at what’s in this delicious concoction:

First up coconut milk – (the high fat kind FYI) contains beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. This fat is good for you! In fact, it can help lower cholesterol levels and improve blood pressure. 

Secondly we’ve got collagen powder. From skin health, to protecting your joints, to fueling your muscles, boosting metabolism, and supporting leaky gut, what does collagen NOT do! (Oh, I should also mention that it’s great for cellulite too!). Brands I personally like are Great Lakes or Bulletproof. 

Third up we’ve got some sunflower lecithin which is super rich in choline. Choline is amazing for liver detoxification, helps with normal brain development, supports nerve function, energy levels and helps in maintaining a healthy metabolism. I order my sunflower lecithin from this site here. 

Fourth on the superfood ingredient list is cacao powder. Cacao is the raw unprocessed form of chocolate. Like, it’s the real stuff. It’s loaded with magnesium which an important mineral for detoxification and hormonal health. Brands I like are Navitas Naturals, Organic Traditions or Giddy YoYo. 

Fifth up are exogenous ketones. This is where the real fat burning happens. Ketones are essentially an alternative fuel source for the body (vs. glucose) that leaves you feeling energized and focused. Most of us are sugar burners (mainly because we eat too much sugar), whereas taking exogenous ketones helps you become more efficient at being a fat burner vs. a sugar burner. 

When you take exogenous ketones, you now have ketones available in your blood, which means you have fat available as a fuel source vs. glucose (ie. sugar!). 

So what the heck is a ketone you ask? When eating a low carbohydrate diet, the liver converts fatty acids to ketones, which serve as an alternative to glucose for energy for the brain, heart and muscle. Cool right?

Ketogenic diets were developed to help improve symptoms of epilepsy, but were also found to help with many other chronic health problems, like inflammation and alzheimers. 

Weight loss is a huge benefit of ketogenic diets due to lowered insulin levels and the body’s ability to burn stored fat. This is why my clients do incredibly well losing weight on my metabolic program. It is not a ketogenic diet, but it is a lower carb diet, helping my clients to become more efficient at burning fat.

Research is even showing that a ketogenic diet can help prevent and even kill cancer cells.

So let’s get to this delicious, fat burning, energizing smoothie! Hope you enjoy it as much as I do. 

And if you’re looking to get your hands on some exogenous ketones, send me an email at – samantha@holisticwellness.ca 

P.S. For anyone that wants to purchase ketones and give them a try, I will personally send you my 21-Day Clean, Lean and Green program. This incredible meal plan is loaded with over 30+ recipes, 3 weeks of meal plans and a complete grocery shopping list. It’s my way of commending you for taking a step in investing in yourself, trying something new and committing to better health. 

Again, just send me an email to get started 🙂 —> samantha@holisticwellness.ca

Fat Burning Chocolate Smoothie
Serves 2
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Ingredients
  1. 2 cups coconut milk
  2. 1 cup spring water
  3. 1 tbsp sunflower lecithin
  4. 1 tbsp collagen
  5. 1 tbsp cacao powder
  6. 2 packs of exogenous ketones (chocolate flavour)
  7. 1 tsp stevia (optional, if you feel you need a little extra sweetness)
Instructions
  1. Add all ingredients into a high speed blender and blend until well combined. Drink, dance, feel energized, supercharged and start becoming a more efficient fat burner!
Notes
  1. *Take this smoothie up a notch by adding in 1 tbsp of coconut butter for extra creaminess and fat.
  2. *Turn this into a "coffee" by adding in 1 tbsp of Dandy Blend (a delicious coffee alternative).
  3. *Serve it hot! Once blended, at it to a pot and heat it up on the stove.
Holistic Wellness https://holisticwellness.ca/
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Gut Healing Green Smoothie

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It seems that everyone I speak to these days has something going on with their gut. 
 
From gas, to bloating, to constipation, colitis or IBS, I think it’s safe to say that at some point in our life, we’ve all experienced some uncomfortableness with our digestive system and gut. 
 
I know I have!
 
Years ago I caught a parasite on vacation and it wasn’t pretty. 
 
I couldn’t eat anything, or even keep food down for that matter and my poor digestion was suffering due to the anti-fungals I was on. It came to a point where I just HAD to take them, along with doing a TON of natural support as well. 
 
When it comes to healing your gut and supporting your digestive system overall, the first step is to eliminate the foods that are obviously causing you discomfort. 
 
Dairy and gluten tend to be the obvious culprits, but it’s sooo different for everyone! I suggest keeping a food journal so you can really keep a close eye on the foods that may be causing you harm. 
 
In my Gut Healing Meal Plan you’ll find a variety of amazing meals and foods to choose from. As they say – variety is the spice of life, and its so true! I bet you continue to eat the same foods over and over again. This is a problem!
 
You need variety of foods in order to get nutrients, phytochemicals, antioxidants, minerals and of course, your essentials like carbohydrates, proteins and fats. 
 
Eating the same foods over and over again can stress out the digestive system. Plus, having variety means you introduce different kinds of prebiotics into your gut that feeds the good bacteria.Good healthy bacteria = a healthy stronger gut!
 
So here’s my Gut Healing Smoothie, a recipe you’ll find in my Gut Healing Meal Plan (along with other delicious recipes, which are low FODMAP and help to specifically reduce bloating, gas and heal leaky gut).
 
This smoothie is nourishing, satisfying and incredible for supporting liver detoxification and gut health. It contains lots of healthy omega 3’s, which provide anti-inflammatory compounds and the super healing benefit of collagen, a protein that helps to build tissue and strengthen the lining of the gut. 
 
Plus, collagen helps keep your skin supple, toned and tight! A huge beauty bonus for drinking this smoothie!
 
If you’re new to using collagen and unsure of the amazing gut healing benefits, you’re about to be blown away:
 
* The amino acids in collagen provide unique soothing and reparative properties for the digestive tract.
* The high concentration of the amino acid glycine, stimulates stomach acid production and thereby improves digestion and nutrient assimilation.
* Collagen makes up to 90% of bone mass, and several studies indicate that taking collagen internally can improve bone metabolism.
* Both gelatin (which is simply cooked collagen and what you get when making bone broth) and collagen are great in helping to heal leaky gut and support intestinal permeability. 
* Collagen and gelatin also help to restore the normal mucosal layer in the gut.
* Both help improve skin elasticity, tonify the skin and support the skin in aging.
 
I personally like using Bulletproof Collagen powder or Great Lakes Collagen (green label). It’s easy to stir into soups, stews, smoothies and even tea. It’s tasteless! 
 
 Another benefit to drinking this smoothie is that its loaded with lots of fiber, which is essential in helping to bind to toxins and flush them out of the gut. Plus, fiber is super important if you are having issues with constipation. 
 
Ready to support detoxification and gut health? I thought so! Let’s get to this amazing smoothie! ENJOY 🙂 
Gut Healing Green Smoothie
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Ingredients
  1. 2 1/2 cups spring water
  2. 2 cups kale leaves or spinach
  3. 1/2 avocado (peeled and pit removed)
  4. 1/2 banana (frozen) or 2 medjool dates
  5. 1 tbsp chia seeds
  6. 2 tbsps ground flax seed
  7. 4 tbsps hemp seeds
  8. 1 tbsp collagen powder (brands I like are Great Lakes, Bulletproof, or Vital Proteins)
Instructions
  1. Add all ingredients to high speed blend and blend until well combined and smooth.
Holistic Wellness https://holisticwellness.ca/
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The REAL Reason You Reach for Junk Food

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Ever notice that when Friday comes your week of eating well and staying hydrated goes right out the window? 
 
Trust me, I know the feeling. 
  
You spend the whole week working out, eating clean foods and then the weekend hits and you’re off to parties and events, and before you know it, you’ve had 1 too many glasses of wine, indulged in just a little too much sugar and you feel incredibly guilty for it. 
 
So here’s the deal… you’re human and these things are bound to happen! Just chill ok? 
 
If you find yourself caving into junk food all the time (not just on the weekends) and are struggling to find a healthy eating routine, it’s important to understand why you’re craving these foods in the first place. 
 
Sure, we could talk about will power, but honestly, it goes deeper than that. 
 
Your body wants so badly to be fueled with good food. If your looking for some much-needed energy, trust me, it doesn’t lie in the Grande Starbucks latte you like to enjoy or the sugar filled donut or cookie you slip in the afternoon.
 
There’s a few reason you reach for those foods…
  1. You’re stressed – this causes a serious imbalance in your hormones, particularly cortisol, causing you to crave comfort foods, such as bagels, pasta, donuts, cookies and anything else that is beige and filled with sugar.
  2. You’re blood sugar is imbalanced – you might have skipped breakfast, or decided a bowl of corn flakes with your antibiotic and hormone induced milk was the best way to fuel your body. Add a latte to the mix and well, you’ve just entered into blood sugar roller coaster zone. Good chance your memory won’t be as sharp and you’ll be cranky and moody most of the day.
  3. You’re body is asking for nutrients – most of the time we think we need to reach for sugar or carbs to fuel us, but really, our body is just asking for some nutrient dense food. Leafy greens, healthy fats, quality protein, this is what your body is really asking for.
  4. You’re actually thirsty, not hungry. How many times have you gone through the day only to drink coffee and tea and not even had a sip of water? Be sure to bring water with you everywhere you go and make it a point to stay hydrated all day long. 
  5. You’re distracted – yup, this is a common one. Your either on the phone, working on the computer or watching tv. Which often times can lead to boredom and so we decide to reach for food because it makes us feel good and causes even more distraction (from our boring tasks or work). Trouble is, we lose sight of what we’re eating, because in this case we reach for something fast and often sweet, and we over eat, not ever paying attention to the amount of food we’re shoving down our throats!
So how can you break out of an unhealthy eating rut?
 
Instead of trying to completely overhaul your entire diet, just pick one thing to start with. Maybe it’s to drink more water, or eat more vegetables, or incorporating a simple green smoothie into your diet. 
 
These small simple changes, over time, lead to incredible long lasting results. Overhauling everything in a day or week can cause you to feel overwhelmed and most likely give up.  
 
It’s also important to eliminate distractions! Don’t eat while watching TV, or while working on the computer or talking on the phone. Sitting down to eat is part of your self-care. Sit quietly, peacefully, be grateful for the food in front of you and remember to eat slow. There is no need to rush through your food. 
 
Here’s a delicious, blood sugar balancing smoothie you can make today that will support you hormones, increase your energy and provide your body with some much needed nutrients! It’s especially important to make a smoothie like this on those days when you know you might be over indulging. 
Lean and Clean Green Smoothie
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Ingredients
  1. 2 cups non-dairy milk
  2. 1 scoop of Progressive VegEssential All-in-One in Vanilla (I like this one because it not only provides protein, but a ton of vitamins, minerals, antioxidants, omega's and fiber)
  3. 2 cups of spinach or kale
  4. Half a green tipped banana (not a ripe banana!)
  5. 2 tsp chia or flax seeds
  6. 1/4 of an avocado
  7. 1 tsp cinnamon
  8. Ice (optional)
Instructions
  1. Add all ingredients into a high speed blender and blend until well combined.
Holistic Wellness https://holisticwellness.ca/
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Energizing Blueberry Spinach Smoothie

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This smoothie contains quite the powerhouse nutrients, like calcium and magnesium from spinach, antioxidants from blueberries, heart healthy fats from chia and plant based hemp protein.

If you’re like me (and like most nutritionists out there), you’ll notice that we have a thing for our green smoothies! Honestly, I just can’t get enough of them.

I am SO happy that spring is in the air and the warmer temperatures are upon us. This really gets me into green smoothie mode! I have a hard time preparing cold smoothies in the winter. Especially with -20 temperatures, it’s hard to want to start your day with something so chilly.

I find it so interesting that my body naturally adjusts to the weather. As soon as the weather gets warmer I naturally crave more salads, raw foods and smoothies and juices. During the winter I am a sucker for soups and stews and heartier meals. Do you find this with yourself as well?

On April 13th I’ll be launching my Spring Detox and I am so excited to share with you the incredible spring menu I’ve prepared. the recipes are light, delicious and incredibly detoxifying. It’s important to give our bodies the right nutrients as we switch from winter to spring and I’ve put together the perfect plan to help you do so. Be sure to sign up for our newsletter (sign up to the right) to receive all the details as to when the detox will be launching. 

Our 21-day meal plan and recipe guide is over 70 pages! It’s full of nutritious and healthy recipes, plus I’ve put together amazing bonuses, like our Spring into Exercise Guide, our 30 page Complete Guide to Detoxing (full of detox tips and tricks and liver cleansing info) and so much more! Can you tell I’m excited 🙂 

In the meantime, whip up this delicious and detoxifying blueberry spinach smoothie and supercharge your body with nutrients.

Happy Sipping!

Energizing Blueberry Smoothie
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Ingredients
  1. 1/2 cup wild frozen blueberries
  2. Half a banana or 1/4 avocado for creaminess
  3. 2 large handfuls of organic spinach
  4. 2 cups water coconut water
  5. 1 cup almond milk
  6. 1 scoop vanilla hemp protein powder
  7. 1 tbsp chia seeds
  8. 3-4 ice cubes (optional)
  9. 1 tsp cinnamon
Instructions
  1. Blend together in a high speed blender.
Holistic Wellness https://holisticwellness.ca/
Samantha 🙂

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