5 Steps to Making the Perfect Smoothie

I am obsessed with making the perfect smoothie!

Here is my 5 Steps to Making the Perfect Smoothie. As a personal trainer and health coach my clients are always asking me for ways to shed extra pounds and to look and feel healthier. My go to tip is replace one meal a day with a superfoods shake. This has changed my life:

  • I can make breakfast in under 5 minutes. Plus, I can drink my smoothie on my way to work or once I get there. For someone who has a 6am client everyday, getting out of the house quickly is huge.

  • All my superfoods, vitamins, probiotics and more are already in my protein powder so I no longer have to buy and take

    • Probiotics/digestive enzymes

    • Superfoods: calcium, Camu-Camu, Acerola Cherry, Bilberry, Lycium Berry (Goji Berry), Green Tea, Luo Han Guo, Pomegranate, Rose Hips, Vitamins A, C, E.

    • “Adaptogenic blend”: ashwagandha, maca, etc.

    • Seeds: chia, flax, and quinoa

    • Greens: moringa, chlorella, kale, spinach, and spirulina

  • Less expensive than a Starbucks coffee :)

  • I know at least one meal a day is healthy and easy.

3 Smoothies
 

Step 1: BASE

almond-almond-milk-bottle-1446318.jpg

My favorite is base is almond milk. Well actually, unsweetened vanilla almond milk. Coconut milk is an amazing way to sneak in some electrolytes. I also add a few ice cubes to every smoothie.

8-10oz of liquid:

  • Unsweetened Nut Milk (almond, cashew, hazelnut)

  • Coconut Water

  • Coffee (amazing withe Cafe Latte Protein Powder)

  • Water


Step 2: PROTEIN POWDER

Shakeology-Bag-Chocolate_w18_with_Reflection_and_Glass_March_2017.png

I always use Shakeology in my smoothies!!

Protein is made up of amino acids, the body’s primary building blocks. Muscles, bones, skin, internal organs—and much more—are all made of amino acids. What’s more, we’re in a constant state of breaking all these things down and rebuilding them. Long story short, we’re made of protein and therefore we need to consume it to stay healthy. This blend is formulated with a variety of quality protein sources: Whey, Pea, Sacha Inchi, Chia, Flax, Quinoa. They have a vegan option! Amazing!!

Here is the link to order your superfoods protein powder https://mysite.coach.teambeachbody.com?coachId=1827215&locale=en_US.

1 Scoop of Shakeology:

  • Chocolate or Chocolate Vegan

  • Vanilla or Vanilla Vegan

  • Cafe Latte or Cafe Latte Vegan

  • Strawberry or Tropical Strawberry Vegan

  • Greenberry


Step 3: GREENS

I love adding in extra veggies, although your superfood smoothie is already jam-packed with all the nutrients you need. But, more veggies is never a bad thing- right? Cucumber is a great way to extra liquid to your smoothie with minimal calories. Below are a few of my favs!

1 Serving:

  • Spinach

  • Cucumber

  • Kale

  • Swiss Chard


Step 4: FRUIT

Fruit is a great way to create the perfect smoothie taste. I love using 1/2 banana with Chocolate and Cafe Latte protein powder and berries are my go to with Vanilla protein powder. Stay away from canned, dried, and sweetened fruit (they contain extra sugar).

1 Serving:

  • Strawberries

  • Apples

  • Kiwi

  • Mango

  • Blackberries

  • Blueberries

  • Banana

  • Pineapple

  • Raspberries


Step 5: FATS

coconut-food-221074.jpg

Adding healthy fats to your smoothie will help to keep you feeling full. I love adding shredded coconut to the top of my Vanilla Blueberry Smoothie. Almond butter is so good in the Chocolate Banana Smoothie.

1 Serving:

  • Shredded Coconut

  • Flaxseed

  • Chia Seed

  • Nuts and Seed Butters


OPTIONAL BOOST & OTHER

cooking-food-ginger-256318.jpg

Boosts are a fun way to add even more nutrients and flavor to your smoothie. I pretty much add cinnamon to every smoothie, well actually to anything I can think of. Ginger is great for reducing nausea, pain, and inflammation. I just started adding in Digestive, Power Greens, and Focus Energy Boosts to my smoothies. They are ready to go and super easy!

1 Serving:

  • Ground spices (cinnamon is my favorite)

  • Ginger

  • Digestive health booth

  • Power Greens boost

  • Focused energy boost

Want to learn more about superfoods, smoothies, and join one of my challenges??

Join my Ashley Lane Community for FREE!

https://www.studioliftedsd.com/ashleylaneonline/