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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)