My daily smoothie is a gold mine of immune boosters. Immune boosters are on everybody’s mind right now. When they’re not again and we relax into a new normal readers here will still want natural hormone balance support. Every reader here who wants to avoid muscle loss and the metabolism slow down that accompanies it will always be consuming high protein and antioxidant rich foods.
This is like opening up my cupboard and my refrigerator/freezer for you.
This collection of antioxidants and anti-inflammatory additions to my smoothies support skin repair and prevent free radical damage. They help the body adapt to stressors and eliminate excess estrogen. They reduce inflammation from exercise or from arthritis. Healthy fats support adrenal function. In short, each of these little additions with nearly no flavor impact
This isn’t an all-inclusive list but it’s definitely some of the items I use most frequently. At the bottom of the page, a few more I’m adding right now.
Protein – it’s a must for repair, rebuilding, and sustaining lean muscle mass as you age, and protein has always been a key to boost your immune system. Flipping 50 Paleo protein has amino acids AND collagen for muscle AND skin, hair, and nails.
Flipping 50 Plant Power is vegan protein sourced from pure pea. It’s shelf-stable and a clean, chemical and sugar-free option. You can create “treats” and desserts that help you in these times that are void of the sugar you desperately need to avoid.
Hemp hearts – powerful source of plant-based protein, with ideal ratio of healthy fats, whole seeds have good fiber content to aid digestion, may reduce symptoms of PMS and menopause
Maca powder – an adaptogen that helps the body with stressors as needed
Fiber Boost – this is Flipping 50’s blend from 5 different natural food sources so your body can digest it just like boosting a meal, so I can stay full longer, eliminate toxins stored in fat and excess estrogen (due to stress)
Blue Green Algae –an anti-inflammatory, supports detox, helps hormone balance, and digestion, a source of chlorophyll
Matcha –powdered green tea leaves for a powerful antioxidant and fat burning boost
Chia Seeds– – fiber boost, omega 3 fats, and plant-based protein, improves digestive health
Avocado – 20 different vitamins and minerals, healthy source of fiber, heart-healthy fat, anti-inflammatory, high in magnesium and potassium, enhances satiety
Ground Flax Meal –helps regulate hormones, improves gut health, may compete with estrogen in a way that helps decrease menopause symptoms
Tumeric –an anti-inflammatory that will add a little kick to your smoothies
Acai – very high ORAC (antioxidant) value, good source of nutrients and fiber, and anti-inflammatory
Cacao powder(or nibs) –40x the antioxidants of blueberries, mood elevation and anti-depressant, anti-inflammatory, prevents premature aging
Oats – source of dietary fiber known to reduce cholesterol, blood pressure, and improve digestion
Gogi berries -– loaded with antioxidants for a healthy immune system, contains amino acids (protein)
Pomegranate powder– loaded with fiber and vitamins, antioxidants and fatty acids, improves digestive health, an anti-inflammatory
Spinach– the highest nutrient dense food in the world, magnesium
Kale– the most powerful antioxidant, chlorophyll
Pumpkin seeds– magnesium and zinc, omega 3 fats, benefits for post-menopause reducing hot flashes thanks to phytoestrogens, tryptophan for sleep, anti-inflammatory
Cherries– high in antioxidants, anti-inflammatory, support sleep via melatonin, tart cherries are especially anti-inflammatory
Blueberries– highest antioxidant content of all fruits and vegetables, boost brain health and memory
Right now I’m adding these Immune Boosters to my daily smoothie:
Kiwi – the extra boost of vitamin C
Green apple – a good liver lover to support natural detox
Almond, coconut, or cashew-gurt – for the live cultures & probiotics good for gut
Some of my favorite combinations:
Chocolate Cherry Bliss
- Protein (chocolate)
- Baby Kale
Chocolate Chunky Monkey
- Protein (chocolate)
- Hemp hearts
- Spinach, Kale, or Romaine
- Almond Butter
- Frozen berries & banana slices
I do tend to dump rather than exact. I just follow a few simple rules:
- At least 25-30 grams of protein
- 15 grams of fiber
- 1-2 big handfuls of greens – rotated daily
- Minimal fruit- berries and citrus for lower sugar and highest nutrient density
- Liquids to desired thickness – pure water, milk alternatives, aquafaba liquid
I add greens first, fruit, protein, fiber, and other add-ins, then small bits of liquid to blend until it’s desired consistency. I like to sit down to a smoothie bowl. I top it with additional nutrient-rich items like seeds, berries, and raw coconut. It’s not only filling but satisfying. Don’t skip the fiber or you’ll miss the satiety combo that Protein + Fiber provide.
I will cycle through smoothies that are lower in carb and fat and simply high in protein, and those that do have fat, carbs, and protein in them depending on my (or clients goals and needs at the time).
Don’t love a smoothie? Get the protein + fiber by stirring into your bowl of oatmeal or cooked quinoa. Make an overnight oats breakfast that’s pre and probiotics for your gut. Find other ways to get protein into your diet. Be sure you realize this: the value of 30 grams per meal is not the same as adding up a total at the end of the day. Your body has an optimal amount per meal. Your muscle loss or maintenance depends on it. Less protein per meal, less muscle per year.
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