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Healthy Smoothies Is This Week’s Nutrition Challenge

Well, another week and another Challenge!

How have you been doing with these over the past few weeks.

We started with the fruit and fat, then moved on to the timing of water drinking – all of which are simple to implement, but not always easy.

Does my reasoning for asking you to do these Challenges make sense?

Remember we’re not trying ot make HUGE, drastic changes in a short time because that’s what leads to anger and frustration, rather we’re trying to implement small and simple changes over the course of a few weeks.

We’re building on each and every Challenge so that over the course of a month or two, you will have replaced some Bad Habits with Good Habits, lost some weight and inches and learned more about yourself – what you like, don’t like, what your body wants and when, and how certain things affect your energy levels and mood…amongst others!

This week’s Challenge is another Nutrition Challenge and it’s all about healthy smoothies.

I’m a huge fan of smoothies, but there are some caveats I want to cover before I tell you what the Challenge is.

  • First, these smoothies may not come from a bottle.healthy smoothies

If your idea of a smoothie is a bottle of juice purchased from the grocery store, you’re not going to be happy because that is not allowed.


Because it’s a perversion of smoothies.  Most of the time they remove the good stuff so all you’re left with is some dead vitamins, lots of sugar and a little fiber (maybe) and absolutely no usable protein.

  • These smoothies must be made by you using REAL food and real ingredients (protein powder, etc.), or you have to actually watch someone do it…if you can find a good smoothie store that doesn’t use loads of juice and inferior ingredients.

Okay, now that we got that out of the way, let’s move on with the Challenge…

…and this one may be difficult for some.

This week I want you to pick 2 or 3 days and have smoothies only for your meals/snacks.

Breakfast?  Smoothie.

Lunch?  Smoothie.

Dinner?  Smoothie.

Snacks?  Smaller smoothies.

But, like I said earlier these smoothies must be REAL – no store bought fake junk.

What do I mean by that?

I want you to use real blueberries, raspberries, papaya, broccoli, spinach leaves, strawberries, oranges, bananas, pineapple, etc. – although not all in the same smoothie because that would be crazy gross.

Use the real food, not the juice.

This ensures you’ll get the fiber and vitamins, whereas if you use the juice, the fiber is usually gone, and the vitamins are often ‘dead.’

This isn’t as difficult as it sounds if you plan it out.

So to go along with the smoothie days, you should pick a day to plan out what which days you will use this and then plan out what you’re going to have…then go grocery shopping!

I’ll share a few smoothie recipes with you in a bit, but let’s go over a couple complaints I normally get when asking folks to do more smoothies.

Number one is the expense.  Things like blueberries are expensive, if you buy fresh.

So, buy frozen.  Andrea has found 3-5 pound bags of frozen blueberries for anywhere from $7-9, which is a heck of a lot less expensive than fresh.

The same goes for raspberries, strawberries, and pretty much any other fruit.  Frozen is the way to go.

Quick tip – I typically get the berries/fruit ready the evening before making the smoothie because that gives it some time to thaw.  I throw ‘em in the container, put it in the refrigerator (don’t let them sit out over night!) and finish the prep in the morning.  This also makes them not so crazy thick.

Another common complaint is time.  Folks tend to think preparing a smoothie takes too much time.  I guess that’s true if you’re comparing it to nothing, but it’s not really that long, especially considering you can drink it in your car.

This is also where taking some time to plan things out comes in handy.  The more prepared you are, the less likely you’ll be to skip out on the smoothie and the more likely you’ll be to use as many good ingredients possible.

  • One of the benefits of having smoothies is they jam a lot of nutrition in your body really easily.

One of my favorite smoothie recipes uses blueberries, raspberries and a bit of papaya, along with some other goodies, and that would take a while to eat, which means it probably won’t get done.

It’s incredibly easy to get 4-6 servings of fruit, and 1-3 servings of vegetables in on a daily basis by using smoothies…easy.

Hopefully you’re convinced, so I’ll wrap this Challenge up by giving you a few Smoothie Recipes to get you on your way.

These are just samples and you don’t have to use them.  Feel free to come up with your own recipes, but make sure you use REAL foods and include both protein AND fat in all your smoothies.  Don’t make these sugar bombs!

Healthy Smoothie Recipe #1

2 Cup Blueberries

1/2 Cup Raspberries

1/2 Cup Blackberries

1/2 Cup Kefir (plain or vanilla)

30g Protein Powder

Throw all of those ingredients in a blender and you’re done!  Another ingredient I might add to that one would be a serving of ground flax seed.  That way you get a little extra fiber and healthy fats.

Healthy Smoothies Recipe #2

1 1/3 Cup Dry Oatmeal

1/2 Banana Sliced

1 Cup Cranberries

Again, throw all that in a blender and mix it up!  If you’d like more protein, decrease the oatmeal and add some vanilla or chocolate whey protein.

Healthy Smoothie Recipe #3

2 teaspoons Ground Flax Seed

3 ice cubes

1/2 Cup Blueberries

1 Cup Organic Chocolate Milk

1 Serving Chocolate Whey Protein

1/2 Cup All Natural Vanilla or Plain Yogurt

And, again, throw all that in a blender and mix it up!

To recap, this week’s Challenge is for you to have 2 or 3 “Smoothie Only” days this week.

Smoothies are to be your meals and snacks.  Make ‘em high protein, make ‘em REAL, and don’t forget the fat.

No fake juices, no crappy fruit and no store-bought smoothie jugs.


Alright, now rock on with your bad self!

I’ll be back soon with more workouts for you.



About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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