Worlds Best Smoothies! | Dr. Alex Ritza | Downtown Toronto Chiropractor near Yonge and Bloor |
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Worlds Best Smoothies!

Worlds Best Smoothies!

Ok maybe it isn’t the best smoothie you have ever had, but these three are damn good and damn healthy

I love this article and infographic from Precision Nutrition that helps patients know the basic combination of smoothie ingredients to optimize its nutritional value.

In short, a morning smoothie is best (read most balanced) when it contains veggies, fruit, a healthy fat, a liquid, optional protein powder, and optional vitamins / supplements.

The ratio of what is best for you depends on your body and your physiology. I have systematically determined that my body needs more carbohydrates than what might be the human average, in order for me to feel my best – nothing more scientific than personal observation.

Whether through your own experimentation or advice from a nutrition expert, I recommend trying to determine which percentage combination of fats, proteins, and carbohydrates works best for you and tailoring your smoothie, and of course your diet, to match it.

Another consideration, I generally don’t need protein powder because I make sure that my daily protein intake is adequate, but you might like / want / need protein powder in yours


 

Morning Thai Magic Dr Alex Ritza Best Smoothie

1 Thumb fresh Ginger

1/2 – 1  handful of fresh green spinach

1 handful Frozen Mango chunks (1/2 – 1/3 of 500 ml container) – I like PC and it is only $3.99!

1 small  carrot peeled

(Mango: spinach : carrot = 3:2:1 ratio )

1 T ground flax seeds or chia seeds

5 leaves Thai (purple) Basil – is amazing – get it at No Frills, T&T, or Chinese markets near you 

Top with cold water

Optional protein powder mixed to match desired amount or consistency

Optional 1/2 banana for sweetness and consistency


Beet Your Morning Up Dr Ritza's Roasted Beet & Berry Smoothie

Roast 3-4 beets on Sunday by peeling them, cut them in half, place in aluminum foil with a lug of olive oil and pinch of salt for 35 min at 350 Fahrenheit )

1 – 1/2 roasted beet

1/2 handful kale

1 cup Frozen mixed berries (ie PC brand 4 berry blend)

1 Palm of walnuts

1 Thumb fresh tumeric

Orange juice or water (add honey or agave nectar for added goodness with the H20)

1 spoon dollop of Greek yogurt (honey or vanilla PC brand is amazing)

Optional 2T granola topping


My Classic

1 peeled banana

1 handful frozen strawberries

1/2 cup roasted beets

2 T natural peanut or almond butter

2 T Flax seed

Unsweetened vanilla almond milk to top

Optional: Granola and Greek vanilla yogurt 

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