To Juice Or To Blend? (Part 2)

That's a question I keep getting.

The answer is pretty straight forward - BOTH.

But, and there is a BUT...:

  • Not all juices & smoothies are made equal, meaning - they are not all necessarily healthy (even if they are green).

  • There is a time and place for a smoothie and there is a time and a place for a juice

So let's break it down.

Smoothies are made from fresh fruits and vegetables. As opposed to juicing, with blending the fiber remains in tact with your fruit and vegetables which makes the smoothie a great meal- breakfast, lunch, dinner or a snack (when done right).

Be aware of 'fruit smoothies' which only contain lots of fruit, dairy and ice - those are going to spike up your blood sugar and most probably won't fill you up.

So how to make an ALL STARTS smoothie- satisfying, nutritious and delicious?

Protein 1 serving or 20 g of good quality protein - organic pea, hemp, grassfed whey or collagen

Fat 1 - 2 tbsp Almond Butter, Coconut oil, Flaxseed oil, 1/2 Avocado, 1/4 cup Walnuts/Cashews...

Fiber 1-2 tbsp Chia Seeds, Flax seeds

Greens handful Kale, Spinach, Mint, Parsley, Cilantro...

Liquid 200-250 ml per serving Unsweetened Almond Milk, Coconut Water, Coconut Milk, Plain Water...

Fruit (1/4 cup or less, optional) - Blueberries, Raspberries, Strawberries, Acai (low glycemic if you are trying to loose weight)

Veggies (optional) - Cucumber, Zucchini, Pumpkin, Sweet Potato...

Why fat? fat is a macronutrient that provides your body with immediate energy and curb appetite. It also helps your body to assimilate the vitamins coming from the fruits, vegetables and super foods (if added).

Why protein? Protein is one of the four macronutrients that your body needs on a day-to-day basis (the other three are fats, carbs, and water). Proteins are your body's building blocks, they build and repair muscles. Some greens are high in protein, spirolina 65% protein!

Why Greens? greens strengthen the blood & respiratory system and are essential for establishing a healthy immune system.

Making a green smoothie is one of the fastest ways to get an array of healthy ingredients into one meal, with little preparation or cleanup required.

Green Boosting Smoothie Recipe:


  • 1/2 avocado

  • 1/2 cup steamed then frozen sweet potato cubes

  • 1/4 cup steamed then frozen cauliflower

  • 1 scoop protein powder

  • 1 cup water

  • 1 tbsp flaxseeds

  • 1 handful spinach

  • dash of cinnamon and vanilla


Blend all ingredients and poor to a glass or a bowl.

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