Download - by Dean & Nancy Carlson - Cr8 Fitness · 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

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.

[ 1 ]Copyright ©2016 | All rights reserved.

SMOOTHIES 101

“Meal In A Glass” Protein Smoothie


SMOOTHIES 101

1Use 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


SMOOTHIES 101

2Pack 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


SMOOTHIES 101

3

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


SMOOTHIES 101

4Easy 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


SMOOTHIES 101

5Walnuts; 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


SMOOTHIES 101

RECIPES

Chocolate Cherry Bliss


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


2 Tablespoon almonds

cinnamon to taste


Apple Cinnamon & Vanilla Smoothie


SMOOTHIES 101

8 ounces water

1 scoop chocolate protein

1 banana


1 Tablespoon cacao nibs

1 Tablespoon natural peanut butter

Ice cubes


Chocolate PB & Banana Smoothie

8 ounces water


1 cup frozen peaches

1 Tablespoon chia seeds

2 Tablespoon walnuts


Peaches & Cream Smoothie


SMOOTHIES 101

8 ounces water


½ cup wild frozen blueberries

½ cup frozen raspberries


2 Tablespoons walnuts


Vanilla & Berries Smoothie

Smooth Strawberry Dream

8 ounces water


1 cup frozen halved strawberries


1 Tablespoon extra virgin unrefined organic coconut oil



SMOOTHIES 101

8 ounces water


½ cup frozen halved strawberries

½ cup frozen pineapple

½ cup frozen mango

1 Tablespoon extra virgin unrefined organic coconut oil


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



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


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



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


1/3 cup 1% cottage cheese


1 Tablespoon ground flaxseeds

2 Tablespoons creamy natural peanut butter

1/2 cup fresh or frozen raspberries


Blueberry Beet Almond Smoothie

Body Balanced Breakfast Smoothie


SMOOTHIES 101

1/2 cup unsweetened raspberries, fresh or frozen


1 Tablespoon non-alkalized cocoa powder

1/6 cup whole natural almonds

1/4 cup water

Ice


Chocolate Raspberry Smoothie

Coconut Macaroon Smoothie

3 Tablespoons dried unsweetened shredded coconut

1 Tablespoon seedless raisins


1 teaspoon flaxseed

1/3 cup water

Ice



SMOOTHIES 101

1 medium apple, cored and sliced

1/4 cup raspberries, frozen or fresh

1/2 cup frozen spinach

1/3 avocado, ripe


1/4 cup water

Ice


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 teaspoon pumpkin pie spice

2/3 cup water

Ice



SMOOTHIES 101

16 ounces of chai tea, chilled

two scoops vanilla protein powder

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

1 Banana

1 Teaspoon Ground Flax Seed

1 Tablespoon Almonds or Pecans

1 Scoop Vanilla Protein

1 Tablespoon plain, low fat yogurt

10-12 Ounces of Water

Ice


Chai Tea Protein Smoothie

Bananas for Bananas Super Shake


SMOOTHIES 101

1 medium apple with skin

1 teaspoon ground cinnamon

2 Tablespoon toasted wheat germ

¼ cup raw oatmeal

1 scoop Vanilla protein powder

10 ounces of water

Combine all of the ingredients in a blender and process on medium until smooth and creamy. Add a Tablespoon of water at a time if necessary.

1 cup frozen strawberries

1 cup mixed berries- blueberries, raspberries, blackberries

½ cup plain yogurt

1 cup of ice

1 Tablespoon ground flax seeds

Combine all of the ingredients in a blender and blend on medium until smooth and creamy. You can add a little water if necessary to reach your desired consistency.

Apple-Cinnamon Shake

Mixed Berry Shake


SMOOTHIES 101

½ - 1 cup plain yogurt

¼ peach, or favorite fruit

1 scoop vanilla protein powder

Blend all ingredients in a blender and pour into popsicle forms. Freeze until solid. Many smoothie recipes can be frozen in this manner for a summer treat.

Popsicles

Maple Sugar Hot Chocolate

1 cup hot maple sugar tea

1 scoop of Chocolate UMP

After making the tea. Remove the tea bag and discard. Using a fork or whisk, stir in the chocolate UMP protein powder until blended. Enjoy!


SMOOTHIES 101

2 scoops vanilla UMP protein powder

1 frozen banana

10 ounces maple sugar tea

1 ½ teaspoon cocoa

Prepare the tea as directed on the package. Let cool. Then mix the tea with the other ingredients. Blend and enjoy!

Cocoa Bomb

Toffee Chocolate Hazelnut Special

3 teaspoons loose leaf Chocolate Hazelnut tea, or 1 tea bag

1 scoop chocolate UMP protein powder

10 ounces of water

ice

Mix all ingredients in a blender until smooth. Enjoy!


SMOOTHIES 101

1 scoop vanilla UMP protein powder

10 ounces of water

ice

1 carrot raw, You can substitute ½ cup cooked carrot as well

1 ½ teaspoons carrot cake tea or open one carrot cake tea bag

1 tablespoon walnuts

Mix all ingredients in a blender. Enjoy.

Tempt me Not Carrot Cake

Cucumber Mojito Smoothie

12 mint leaves

1-2 scoops UMP vanilla protein powder

½ avocado, peeled without pit

juice from ½ lime

1 cucumber, peeled and cut in halves

2 teaspoon shredded unsweetened coconut

2 frozen bananas

10 ounces cucumber mojito tea, cooled

Make cucumber mojito tea according to package directions. Let cool. Add all ingredients to blender. Blend until smooth. Enjoy!


SMOOTHIES 101

Notes: l Milled flax seeds, Chia seeds & Cacao nibs are available at local health food stores and on Amazon.

l Organic extra virgin unrefined coconut oil is available at local health food stores or on Amazon.

l If you desire to cut down the calorie count, you can halve the fruit and nut content, saving you 100-140 calories.

l If you desire to up the calorie count, add in plain 2% organic Greek yogurt.

Benefits of cocoa:

There is growing evidence that chocolate and cocoa contain beneficial compounds similar to those found in many fruits, vegetables, tea, and wine called polyphenols. Many of these compounds have antioxidant properties. The types of antioxidant polyphenols found in cocoa are flavonoids, or even more specifically, flavanols. This class of compounds include catechins, epicatechins, and procyandins. In general, the antioxidant polyphenols are found in the cocoa or nonfat portions of chocolate.

There are two types of cocoa: natural (nonalkalinized) and Dutch Process (alkalinized). Natural cocoa powder (also called unsweetened) is simply untreated cocoa powder; it is rarely labeled with the word natural on the package, but will simply say cocoa. Dutch Process cocoa -- so named because a Dutch man invented the process –– has been treated with an alkali to reduce its harshness and acidity. Along the way, “dutching” gives the cocoa a rich dark appetizing color, mellow toasted flavor, and coffee notes.

If a recipe simply calls for cocoa, use natural cocoa. Because Dutch Process cocoa is more alkaline, it may alter the chemistry in a recipe, reacting differently than natural cocoa with baking soda or baking powder. Also, the alkali is shown to reduce the content of the beneficial polyphenols.

It’s best to store cocoa away from herbs and spices and other aromatic substances, as it picks up other flavors relatively easily

Tips

l Freeze bananas – peel them and wrap in saran wrap

l Use frozen fruit for a colder smoothie

l If the smoothie is too thick, add more water. If it is too thin, decrease water next time.

l Healthy fats can be varied to taste (avocados, coconut oil, olive oil, chia seeds, flax seeds, walnuts, almonds, macadamia nuts, etc)

1

2

3

4

5

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

Step 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.2

Step 3: 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! 3

Step 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.4

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

4. 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.

3. 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.

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

Step 5: 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. 5

1. 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.

“Meal In A Glass” Protein Smoothie


SMOOTHIES 101


SMOOTHIES 101

Download - by Dean & Nancy Carlson - Cr8 Fitness · 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

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