Download Smoothie Basics - HOLISTIC THYROID CARE

SMOOTHIE BASICS
SHANNON GARRETT, BS, RN, CHLC, CNN
Holistic Thyroid Care®
www.ShannonGarrettWellness.com
WELCOME
Hi,
I’m Shannon Garrett, your autoimmune &
thyroid wellness nurse, certified nursenutritionist, nurse educator & holistic health
& lifestyle consultant.
I help women living with Hashimoto’s and
other autoimmune conditions reach
optimal well-being and the life they desire
& deserve in ways no medication or
physician can.
I am the founder of Holistic Thyroid Care &
Shannon Garrett Wellness, Inc.
WHY INCLUDE DAILY
SMOOTHIES?
When your body does not have the important nutrients it
needs it cannot metabolize or absorb foods properly and
you may experience the following:
Weight gain
Food allergies
Anxiety, depression, mood changes
Belly bloat, IBS, or constipation
Low energy, stamina
Low sex drive
SMOOTHIES 101
 Done correctly are a convenient & completely
balanced PFF (protein-fat-fiber) meal
 Smoothies are easy to digest
 Nutrient-dense smoothies give your digestion
a break, leaving more energy for you
 Increase energy
 Help to balance blood sugar
 Reduce appetite
IMPORTANCE OF SMOOTHIES
Smoothies are:
Full of vitamins, enzymes, protein, fiber, 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
Excellent choice for weight loss or weight maintenance
THE SKINNY ON SMOOTHIES
SMOOTHIES WILL GIVE
YOU CLEAN ENERGY &
ARE THE BEST ON-THEGO MEAL OPTION.
THEY CAN ALSO BE
MADE IN ADVANCE &
STORED IN THE FRIDGE
IN A MASON JAR
WHY BLEND YOUR SMOOTHIE
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?
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?
Vitamix
Blendtec – similar to Vitamix
Nutribullet – great alternative
Ninja Professional Blender
Blender from Costco, Wal-Mart, or Target – economical, but
more likely to break
5 SMOOTHIE STEPS
Choose the liquid – water, coconut water, or dairy-free milk
Choose your greens – kale, spinach, parsley, Swiss chard, collards, or
lettuce (kale must be lightly cooked, blanched or steamed first)
Choose your fruit – ¼ cup apple, frozen organic Wild blueberries,
raspberries or blackberries (or you may leave out the fruit)
Choose your fat & protein – hemp seeds, hemp or pea protein, nut
butters, avocado, coconut oil, ground flax or chia seeds
Add a superfood – maca, raw cacao, bee pollen, shredded coconut,
camu camu, or any other of your choosing
SMOOTHIES AND IMMUNITY
When our bodies have the proper nutritional foundation, this in
turn supports our immune system.
Smoothies are an excellent source of a multitude of vitamins
and nutrients in just one simple glass per day.
Increasing fruit and vegetables that are high in antioxidants will
boost immunity as well and decrease inflammation.
SMOOTHIE BENEFITS
Nutrient absorption
Decreased food allergy & sensitivity issues
Good digestion & absorption
Regulated body weight
Reduced inflammation
Increased energy
Balanced blood sugar
SMOOTHIE ADD INS
HEMP PROTEIN, NAVITAS NATURALS
PEA PROTEIN, DESIGNS FOR HEALTH
MACA POWDER
RAW CACAO
SPIRULINA
HEMP SEEDS
CAMU CAMU
SHREDDED COCONUT
COCONUT OIL
BIO-INDIVIDUALITY
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, or
turmeric. 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.
SMOOTHIES CAN HELP THE
FOLLOWING:
 Fatigue
 Food Allergies
 Chronic inflammation related to autoimmunity
 Common Colds + Low Immunity
 Anxiety & Depression
 Adrenal Fatigue
 Inability to Lose Weight
 Skin Issues
TASTE TEST RECIPE
Energy Boosting Smoothie
1 cup dairy-free milk
2 tablespoons hemp hearts
1/2 avocado
1 cup fresh spinach
1 teaspoon cinnamon
1 tablespoon ground flaxseed meal or chia seeds
Stevia to taste (optional)
Ice (optional)