Build the Ultimate Health Smoothie 3.0

Build the Ultimate Health Smoothie 3.0

There’s no better way for a busy parent like yourself to meet many of your nutritional needs, build a strong body, create a focused mind, than through a smoothie a day. I have not seen a more encompassing Health smoothie than the one I’m about to show you. Other recipes may taste better but none match the Health building effects. It’s one that my wife and I have every day and allows us to have the energy and vitality to run our business, household, and lives.

I’m not going to tell exactly what to put into your smoothie. I’m going to give you many options, but I don’t want to overwhelm you. Sometimes, if we have too many options, and don’t know what to do, we don’t make a decision at all.

Bottom line: Start where you are now and keep progressing. Start with the essentials, create the habit, and build from there.

Here’s the process I use:

  1. GREENS are my “base.” Here are some options: Kale, Spinach, Swiss chard, Parsley, Mixed Greens.
  2. LIQUID: Unsweetened Almond or Coconut milk, 100% Grass Fed Bone Broth, Water.
  3. Healthy FAT: Avocado (makes it thick), Walnuts, Almonds, Almond butter, Flax seeds (the Ninja chops them up, otherwise you have to do it separately), Chia seeds (thickens it), Hemp seeds, Pumpkin seeds, extra virgin organic coconut oil.
  4. Frozen or Fresh VEGETABLES: Even though I use greens, I still add more vegetables to my smoothie: Broccoli, Cucumbers, Green beans, Zucchini, Beets.
  5. Frozen or Fresh FRUIT: Strawberries, Blackberries, Blueberries, Raspberries, Cherries, Green Apple. Limit the higher sugar fruits like pineapple, mango, red apples, bananas, and other tropical fruit if your goal is to lose weight.
  6. PROTEIN: Bone Broth Protein powder, 100% Grass Fed Whey Protein (Concentrate or Isolate), Rice protein, Hemp protein, Free Range Eggs
  7. SPICES/SUPPLEMENTS: Turmeric, ginger, cacao powder, ceylon cinnamon, stevia, etc

 

Tips to make it even easier and better:

  1. Find the time of day that’s easiest for you to prepare your smoothie. For example, I prepare mine when I’m home at lunch, then blend and drink it the NEXT DAY.
  2. It’s good to rotate your vegetables, fruit, liquid, and spices every few weeks to months so you get a full spectrum of nutrients.
  3. Set yourself up for success. If it tastes awful, you won’t continue. I personally love the Ninja blender because it’s powerful and makes all the ingredients mesh together very well.

Ryan Wohlfert
doc@upgradedparents.com
13 Comments
  • Huong Vu
    Posted at 20:53h, 02 May Reply

    Dr. Ryan!

    You’re So Amazing!!! Thank You very Much for sharing your wonderful smoothie!!!!
    I really appreciate for your caring and kindness for your Time ?‍♀️????

    Have a Blessed Time to sharing your
    Delicious healthy Heal!!!

    • Ryan Wohlfert
      Posted at 09:41h, 14 May Reply

      Thank you Huong!!

      Dr. Ryan

  • Sharon Murray
    Posted at 11:55h, 03 May Reply

    Thank you for making the path to smoothies so smooth. Several times you make mention of how busy we all are these days.
    One suggestion you might try for future videos is making the “script” as concise as possible. Short but sweet. Those of us who are vitally interested
    in the state of food in the US have a lot to learn. There are sooo many videos, and so little time. Looking forward to your next video.

    • Ryan Wohlfert
      Posted at 09:40h, 14 May Reply

      Thanks Sharon:)

      Dr. Ryan

  • Daphne Christoforidou
    Posted at 12:38h, 03 May Reply

    Are you doing it in a blender? Because I’m having real trouble committing in using my juicer. I’m asking because you’re putting leafy greenes.

    • Ryan Wohlfert
      Posted at 09:40h, 14 May Reply

      Hi Daphne,

      Yes. I’m using a blender. Right now I’m using the Ninja, but the Vitamiz is good too.

      Dr. Ryan

  • Nancy
    Posted at 10:41h, 05 May Reply

    Thank you so much for all the good tips!! So many good things that I hadn’t thought of adding to a green smoothie. Now I have a better idea how to supplement the nutrition to make a power-packed smoothie! Thank you! And I enjoyed the video.

    • Ryan Wohlfert
      Posted at 09:40h, 14 May Reply

      Thank you Nancy:) Happy you like it.
      Dr. Ryan

  • Karen Karnopp
    Posted at 12:30h, 17 May Reply

    Is it okay to make enough for three smoothies at one time and drink one for three days? I do have to stir them when I take them out of the refrigerator. I find that easier for me because it just seems like I always make them too big. I don’t have an individual smoothie container and my Vitamix works better with more ingredients I also don’t want a mixer that opens on the bottom. I never did the spices so I’ll try them but sorry not the raw eggs.

    • Ryan Wohlfert
      Posted at 08:42h, 22 May Reply

      Hi Karen, I don’t like blending it and then having it sit in the fridge for a couple days. Maybe you could put the ingredients in a bowl (or other storage container) and store them unblended in the firdge, then put them in the Vitamix to blend the day you drink it?? Thanks for the comment and questions Karen:)

  • Supz Nutrition
    Posted at 14:40h, 23 June Reply

    Youre so cool! I dont suppose Ive read anything like this before. So nice to find somebody with some original thoughts on this subject. realy thank you for starting this up. this website is something that is needed on the web, someone with a little originality. useful job for bringing something new to the internet!

  • DAT Girl
    Posted at 11:08h, 08 July Reply

    healthy, plain yogurt is a great addition –not sugar added yogurt

    • Ryan Wohlfert
      Posted at 06:58h, 09 July Reply

      I prefer a non-dairy yogurt as long as it doesn’t have added sugar and chemicals:)

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