Top 10 Super Smoothies

10 Super Smoothies to Boost Energy, Lose Weight, and Feel Great!

By Daniel Ciccarello, MA, ACSM-EPC

            Do you ever feel sluggish throughout the day or feel like your workouts are lagging? You may not be getting adequate nutrients via your diet. In order for the body to properly function during exercise and life, a wide range of vitamins and minerals are needed.  Unfortunately, the average America diet falls short of the recommended daily intake of most of the crucial nutrients such as vitamins A-K. Diets littered with frozen, processed, and genetically modified foods do not contain the necessary nutrients that could otherwise be obtained through whole, natural, and organic foods. Foods that come directly from Mother Earth hold specific genetic keys that bring to life all the mechanisms within the body to function at an optimal level. 

     The key to optimal functioning is dietary variety! A quote that has always resonated with me was to “Eat the rainbow.” This means you should incorporate a wide variety of colors (red, blue, green, yellow, purple, etc.) and food types (fruits, veggies, legumes, nuts, etc.) to create a large nutrient profile that will cover all bases. There isn’t a magical fruit or vegetable that will possess every nutrient the body needs, so make sure to eat as many avenues of the nutritional spectrum as possible.

     My favorite way to create nutrient dense meals is with smoothies. Smoothies allow you to incorporate a wide range of fruits and vegetables together into one meal. Below is a list of 10 nutrient dense smoothie recipes that are not only delicious, but will boost your energy, help you to lose weight, and provide the body with essential vitamins and minerals needed to maximize your workouts. The fresher the produce, the more nutrient dense the smoothie, so be mindful of the condition your ingredients are in. The first two listed are my personal favorites and a staple within my diet. Enjoy!


#1 Rising Reds

personal trainer smoothie pick 1

o   1 grapefruit (peeled)

o   1 mango (peeled with seed removed)

o   1 medium size ripe banana

o   6 medium size strawberries

o   10 cherries (pitted)

o   ¼ cup of 2% Fage Greek Yogurt

o   ½ cup of coconut milk

o   ¼ cup water

o   4 tsp. of chia seeds

o   6-8 ice cubes

#2 Green Machine

personal trainer smoothie pic 2

o   1 cup spinach

o   1 cup kale (stems removed)

o   1 medium-large ripe avocado

o   1 peeled kiwi

o   1 celery stock

o   1 Filipino mango (peeled with seed removed)

o   1 medium size ripe banana

o   1 lemon squeezed

o   ½ cup coconut milk

o   ¼ cup water

o   4 tsp. chia seeds

o   6-8 ice cubes

#3 Aloe-Ha

personal trainer smoothie pick 3

o   2 cups spinach

o   1 cucumber peeled

o   1 kiwi peeled

o   1 cup watermelon

o   1 medium size avocado

o   ½ lemon squeezed

o   Gel from a 2 inch chuck of aloe leaf

o   1 cup almond milk

o   6-8 ice cubes

#4 The Muscle Meal 

personal trainer smoothie pic 4

o   1 cup spinach

o   1 cup collard greens

o   ½ medium-large avocado

o   1 medium ripe banana

o   1 cup papaya

o   8 walnut halves

o   5 almonds

o    1 cup water

o   6-8 ice cubes

#5 Purple Drank

personal trainer smoothie pick 5

o   10 blackberries

o   ¼ cup blueberries

o   6 medium size strawberries

o   ¼ cup raspberries

o   1 mango (peeled with seed removed)

o   1 medium ripe banana

o   ¼ cup Fage Greek Yogurt

o   ½ cup almond milk

o   ¼ cup water

o   4 tsp. chia seeds

o   6-8 ice cubes

#6 Dude Defender

personal trainer smoothie pic 6

o   2 cups spinach

o   1 1/2 cup watermelon

o   1 grapefruit

o   ½ cub of diced pineapple

o   ¼ cup pumpkin seeds

o   1 cup water

o   6-8 ice cubes

#7 Female Hormone Balancer

personal trainer smoothie pick 7

o   ¼ small beat

o   10 red seedless grapes

o   10 raspberries

o   1 tbsp. goji berries

o   ½ small avocado

o   1 tsp. olive oil

o   10 cherries (pitted)

o   ¾ cups water

o   6-8 ice cubes

#8 Regularity Refreshment 

personal trainer smoothie pick 8

o   1 cup kale

o   1 cup swiss chard

o   ½ beet

o   ½ apple

o   ½ lemon (peeled)

o   1 mango (peeled with seed removed)

o   1 cup coconut water

o   6-8 ice cubes

#9 The Bone Blast 

personal trainer smoothie pick 9

o   1 cup swiss chard

o   1 cup kale

o   ½ apple

o   ½ pear

o   ½ cup blueberries

o   10 cashews ¼ cup goji berries

o   2 tbsp. raw cacao powder

#10 Glow Profile

personal trainer smoothie pic 10

o   2 cups swiss chard

o   1 cup pineapple

o   1/2 cup strawberries

o   10 blackberries

o   12 cashews

o   ¼ cup coconut milk

o   ½ cup water

o   6-8 ice cubes

 

Thank You For Reading, Hope You Enjoy Your Next Smoothie!

Sources: Nutri-bullet Recipes, https://www.nutriliving.com/recipes