NUTRITION RESOURCES & TIPS.
3 STEPS TO BUILD THE PERFECT SMOOTHIE.
When it comes to food, if it is not quick, easy, and nutritious, it's not happening. That's why smoothies are one of my favorite go to meal options, especially in the summer. Customize them to fit your unique nutrition needs.
Use these 3 tips build the perfect smoothie (meal) every time!
1. Add Protein.
For those who consume dairy, try whey protein or Greek yogurt.
For those following a Plant Based diet, try pea protein or a plant based yogurt with at least 10 grams of protein like Siggi's.
2. Add Healthy Fat.
Avocado, nut butter or seeds..
3. Add Carbohydrate.
Fresh or frozen fruit and/or vegetables: greens, berries, bananas, cauliflower, or any of your favorites! You can even add oats, quinoa, or beans!
If you need more healthy tips and ideas, email me at Kristin.Kabay@gmail.com.
Book a virtual nutrition session with me from any where in the world!
Use these 3 tips build the perfect smoothie (meal) every time!
1. Add Protein.
For those who consume dairy, try whey protein or Greek yogurt.
For those following a Plant Based diet, try pea protein or a plant based yogurt with at least 10 grams of protein like Siggi's.
2. Add Healthy Fat.
Avocado, nut butter or seeds..
3. Add Carbohydrate.
Fresh or frozen fruit and/or vegetables: greens, berries, bananas, cauliflower, or any of your favorites! You can even add oats, quinoa, or beans!
If you need more healthy tips and ideas, email me at Kristin.Kabay@gmail.com.
Book a virtual nutrition session with me from any where in the world!
| build_the_perfect_smoothie_kabayk_running_green_2020.pdf |
The Coolest Meal for the Hottest Summer Days
Summer is around the corner and temps will soon soar past 90 F. To cool off, opt for a refreshing smoothie. It's the perfect way tohydrate and boost your fruit and vegetable intake.
Chocolate Cherry Anti-Inflammatory Smoothie
Ingredients:
½ cup frozen cherries
½ frozen banana
1 tsp. chia seeds
1 tsp. unsweetened natural cocoa powder *(not alkalized)*
1 cup unsweetened almond milk
*(For added vitamin D and calcium use Ripple unsweetened milk)*
½-1 scoops chocolate protein powder
1 -2 handfuls of baby spinach (optional)
¼ cup ice (optional)
INSTRUCTIONS
Place all ingredients into a blender and blend until smooth.
Nutrition Information: Yield: 1 serving,
Serving Size: 15 ounces:
Calories: 299 • Total Fat: 11 g • Carbohydrates: 40 g • Protein: 15 g
Other Nutrients: 668 mg Potassium • 2.5 g Omega-3 • 409 mg Calcium • 3 mg Iron
15% Vitamin D • 68 mg vitamin K • 75 mg Magnesium • 8 mcg Selenium • 13 g Fiber
Chocolate Cherry Anti-Inflammatory Smoothie
Ingredients:
½ cup frozen cherries
½ frozen banana
1 tsp. chia seeds
1 tsp. unsweetened natural cocoa powder *(not alkalized)*
1 cup unsweetened almond milk
*(For added vitamin D and calcium use Ripple unsweetened milk)*
½-1 scoops chocolate protein powder
1 -2 handfuls of baby spinach (optional)
¼ cup ice (optional)
INSTRUCTIONS
Place all ingredients into a blender and blend until smooth.
Nutrition Information: Yield: 1 serving,
Serving Size: 15 ounces:
Calories: 299 • Total Fat: 11 g • Carbohydrates: 40 g • Protein: 15 g
Other Nutrients: 668 mg Potassium • 2.5 g Omega-3 • 409 mg Calcium • 3 mg Iron
15% Vitamin D • 68 mg vitamin K • 75 mg Magnesium • 8 mcg Selenium • 13 g Fiber
FALL INSPIRED MEALS.
Fall vegetables & fruits are loaded with nutrients & antioxidants. The deep orange, yellow, and red colors indicate a rich source of some of the most potent anti-inflammatory compounds to benefit your health. Add some fall color to your next meal with these simple recipes.
