by dean & nancy carlson - cr8 fitness smoothies 101 1 scoop vanilla protein powder 1/2 cup...

by Dean & Nancy Carlson

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NOTICE

This manual is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment or professional nutrition advice. Do not start any nutritional program,

including this one, without a physician or registered dietician’s approval. The use of this program is at the sole risk of the reader. The author is neither responsible nor liable for any harm

or injury resulting from the use of any of the information in this guide.

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SMOOTHIES 101

“Meal In A Glass” Protein Smoothie

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SMOOTHIES 101

1 Use water or green tea as your “base”. Start with 8oz per serving and adjust for your desired thickness.

Just remember: Not all of the steps are mandatory. Want extra veggies? Add ‘em in. Trying to reduce calories? Change the portion sizes. MIX AND MATCH TO FIND THE PERFECT SUPER SHAKE FOR YOU.

Step 1

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SMOOTHIES 101

2 Pack with Protein. The general rule is 20-40 grams of protein per serving, or 1 scoop for women and 2 scoop for men.

Ultimate Muscle Protein; SFH Pure Whey; SFH Fuel; Plant Fusion.

Step 2

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SMOOTHIES 101

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Veggie Power. 2 handfuls of veggies in your shake make it easy to get your daily servings in. You won’t even notice spinach in your shake, try it!

Dark leafy greens: Spinach, Swiss Chard, Kale, Beet Greens. Pumpkin or Beets add some sweet without a ton of calories. Cucumber and Celery are also mild �avored and help add �ber.

Step 3

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SMOOTHIES 101

4 Easy on the Fruit. “Nature’s Dessert”, fruit is really tasty and sweet so 1 cup or less per serving will do the trick.

1 banana; 1 medium apple; 1 cup frozen berries; 1 cup unsweetened pineapple; 1 cup cherries. You can combine �avors too, by using ½ a serving of a couple di�erent fruits. One of our favorites combos is ½ a banana and ½ cup of frozen blueberries.

Step 4

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SMOOTHIES 101

5 Walnuts; Avocado; Almonds; Flax or Chia seeds; Nut butters (peanut butter banana anyone?)

Fat is your Friend. Healthy fats add a rich texture and help keep you full. 1 to 2 thumb size portions will do the trick.

Step 5

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SMOOTHIES 101

RECIPES

Chocolate Cherry Bliss

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SMOOTHIES 101

8 ounces water

1 scoop chocolate protein

1 cup frozen dark sweet cherries

1 Tablespoon milled flax seeds

1 Tablespoon cacao nibs

2 Tablespoon walnuts

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

8 ounces water

1 scoop vanilla protein

1 Gala apple cored and sliced

1 Tablespoon milled flax seeds

2 Tablespoon almonds

cinnamon to taste

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Apple Cinnamon & Vanilla Smoothie

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SMOOTHIES 101

8 ounces water

1 scoop chocolate protein

1 banana

1 Tablespoon milled flax seeds

1 Tablespoon cacao nibs

1 Tablespoon natural peanut butter

Ice cubes

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Chocolate PB & Banana Smoothie

8 ounces water

1 scoop vanilla protein

1 cup frozen peaches

1 Tablespoon chia seeds

2 Tablespoon walnuts

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Peaches & Cream Smoothie

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SMOOTHIES 101

8 ounces water

1 scoop vanilla protein

½ cup wild frozen blueberries

½ cup frozen raspberries

1 Tablespoon chia seeds

2 Tablespoons walnuts

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Vanilla & Berries Smoothie

Smooth Strawberry Dream

8 ounces water

1 scoop vanilla protein

1 cup frozen halved strawberries

1 Tablespoon chia seeds

1 Tablespoon extra virgin unrefined organic coconut oil

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

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SMOOTHIES 101

8 ounces water

1 scoop vanilla protein

½ cup frozen halved strawberries

½ cup frozen pineapple

½ cup frozen mango

1 Tablespoon extra virgin unrefined organic coconut oil

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Tropical Nirvana

Apple Pie Smoothie

1 medium apple, peeled, cored and sliced

6-8 (1/6 cup) walnut halves, unsalted, unroasted

1 scoop vanilla whey protein powder

1 Tablespoon steel-cut oats

1 teaspoon cinnamon

2/3 cup water

Ice

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

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SMOOTHIES 101

11 whole natural almonds (1/6 cup), unsalted, unroasted

1 Tablespoon dried unsweetened shredded coconut

1 scoop chocolate whey protein powder

1/2 teaspoon almond extract

2/3 cup water

Ice

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Almond Joy Smoothie

Banana Walnut Smoothie

1/2 large banana

1/2 cup plain, low-fat yogurt

1/2 cup water

6-8 (1/6 cup) walnut halves, unsalted, unroasted

1 Tablespoon ground flaxseeds

1/4 teaspoon cinnamon

6 ice cubes

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

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SMOOTHIES 101

1 scoop vanilla protein powder

1/2 cup unsweetened cooked carrot

1/4 cup blueberries, frozen or fresh

1/4 cup raw beet, peeled and grated

½ apple

16 (1/4 cup) whole natural almonds, unsalted, unroasted

1/2 teaspoon lime juice

dash ground ginger

1/3 cup ice cubes

8 ounces water

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

1/3 cup 1% cottage cheese

1/3 cup plain, low-fat yogurt

1 Tablespoon ground flaxseeds

2 Tablespoons creamy natural peanut butter

1/2 cup fresh or frozen raspberries

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Blueberry Beet Almond Smoothie

Body Balanced Breakfast Smoothie

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SMOOTHIES 101

1/2 cup unsweetened raspberries, fresh or frozen

2/3 cup plain, low-fat yogurt

1 Tablespoon non-alkalized cocoa powder

1/6 cup whole natural almonds

1/4 cup water

Ice

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Chocolate Raspberry Smoothie

Coconut Macaroon Smoothie

3 Tablespoons dried unsweetened shredded coconut

1 Tablespoon seedless raisins

1 scoop vanilla whey protein powder

1 teaspoon flaxseed

1/3 cup water

Ice

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

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SMOOTHIES 101

1 medium apple, cored and sliced

1/4 cup raspberries, frozen or fresh

1/2 cup frozen spinach

1/3 avocado, ripe

1/2 cup plain, low-fat yogurt

1/4 cup water

Ice

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Perfect Fruit and Vegetable Smoothie

Pumpkin Pie Smoothie

1/3 cup pure pumpkin, canned

1 Tablespoon extra-virgin olive oil (or walnuts, almonds, flax, chia, etc)

1 scoop vanilla whey protein powder

1 teaspoon pumpkin pie spice

2/3 cup water

Ice

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.