How to Build a Balanced Smoothie


Do you love a good smoothie? Smoothies can be a great breakfast option. You just blend it and go - no utensils necessary. However, a lot of smoothies don’t make the cut to be considered “healthy." Where many smoothies go wrong, is in the lack of ingredients. A lot of times, smoothies are made with only fruit, ice, and some form of liquid (usually milk or yogurt). This leads to a tasty smoothie, but one that is loaded up with sugar! There’s very little protein or fat to go with all the carbohydrates you are consuming. You’ll be hungry in an hour, and spike your blood sugar in the process.

It’s easy to remedy this, without affecting the taste too much. How do you do that? By adding in lots of goodies! Add-ins pack a nutritional punch, and help you maximize the amount of vitamins, enzymes, and minerals that are in your smoothie. 

Here’s the basic formula for a balanced smoothie:

Choose your liquid – water, coconut water, or dairy-free milk

Choose your greens – kale, spinach, parsley, Swiss chard, collards, or lettuce

Choose your fruit – banana, apple, berries, mango, or leave out the fruit

Choose your fat/protein – hemp seeds, hemp protein, nut butters, avocado, coconut oil, flax or chia seeds

Add a superfood – maca, raw cacao, bee pollen, shredded coconut, goji berries, camu camu, or any other of your choosing

Add bonus flavor (optional) - cinnamon is my favorite! You can also add a pinch of cayenne if you’re feeling adventurous

Here are some of my favorite add-ins:

  • Shelled hemp seeds
  • Protein powder (try MRM Veggie Elite in Vanilla)
  • Maca
  • Raw Cacao
  • Shredded coconut
  • Coconut oil
  • Avocado
  • Almonds
  • Walnuts
  • Dark unsweetened cocoa powder


Simple Balanced Smoothie Recipe

Serves 1

1 cup dairy-free milk

2 tablespoons hemp seeds

1/2 frozen banana

1 heaping cup fresh spinach

1 teaspoon cinnamon

1 tablespoon ground flaxseed meal or chia seeds



Add everything to your favorite blender or smoothie maker and blend!

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Optimize Your Breakfast for More Energy All Day


The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window.

Hmmm...what did you eat for breakfast?

I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch.

So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all?

Your body deserves so much better than that. And so do you!

When you eat a good breakfast, your day goes smoothly. No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.

What Breakfast is Right for You?

One of the best—and most fun—ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later.

  • Day one: Scrambled eggs or tofu

  • Day two: Bean soup or a bean salad

  • Day three: Oatmeal

  • Day four: Boxed breakfast cereal

  • Day five: Muffin and coffee

  • Day six: Fresh fruit

  • Day seven: Fresh vegetables

    Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding in more of the foods that made you feel great!

Are you looking for more help implementing healthy food and lifestyle changes? It's hard to do on your own. The accountability and expertise you receive with a health coach can help you reach your goals much faster, and help good habits stick. Set up a free 1:1 sample session with me to learn more!