The Simple Smoothie

They are easy, fast, and with a bit of practice, taste amazing.

Smoothies are a great way to flood your body with an immense amount of nutrients, yet, depending on the ingredients you choose, can also be a bit of a sugar rush and cause you to gain weight.

Why? Most smoothie recipes are loaded with fruit, nut butters, seeds, protein powders, processed nut milks, and a tiny bit of vegetables. If laid out on a plate, the amount of food alone would be difficult to consume in one sitting as these foods in whole form are high in fiber and will fill you up quickly. Your body will naturally let you know when it’s had enough. Once blended together into a beautiful smoothie, the fibers are broken down into simple form and allow the sugars in the food to become more accessible and allow you to consume more with less work on your digestive tract.

Basically, between the sugar rush and quantity of food coming in, if you aren’t using it right away – just like any other meal – you will store it…. as fat.

Excess, even of healthful foods, can cause you to gain weight. Yep. The more sugar in the foods (natural or not) the more likely you’ll store that smoothie.

Now, I’m not demonizing smoothies here, in fact, I am currently detoxing and one of the key and frequent recipes is green smoothies – without any fruit.

I’m a big believer in healing the body through food – and smoothies can be a part of your protocol – but you’ll want to be smart about how you put your smoothies together. Here’s a quick and easy set of formulas you can use to make your next smoothie successful.

In these smoothie formulas I suggest using spring water as it’s the best for you, but you may also use filtered clean water. I use vegan protein powders and organic produce when I am making smoothies or juicing. Never add sugar, maple syrup, or honey to your smoothies if you have blood sugar issues or are looking to loose weight! These are all VERY green smoothies and you may have some resistance to drinking green smoothies in the beginning of your dietary changes – I suggest making a small batch to start and gradually increase amounts and frequency. They are worth the initial discomfort and you’ll get used to it, I promise!

Keep your smoothies simple



1 part organic sweet greens 🥬 (spinach, chard, watercress, beet greens)

1 part spring water

1/2 to 1 freshly squeezed organic lemon 🍋 juice or lime juice (seeds strained out)


1/2 part organic bitter greens 🥬 (arugula or kale would be the best here)

1 part sweet greens 🥬 (spinach or chard)

1 part spring water

Sweeten with stevia if you need to – a couple of drops would go a long way

If you like, you can add protein powder, just shop for a good one, or add your favorite nut butter – 1 – 2 tablespoons


1 part sweet greens 🥬 (spinach, chard, watercress)

1 green apple 🍏

1 part spring water


Whatever blend you choose, for best results, drink your smoothie right away.

I love celebrating the fact that I’m taking good care of me by pouring my smoothie into a sparkling light up cup my daughter gave me. You can try a wine glass, a party cup like mine, or your favorite mug.

The key here is to simply enjoy! Green smoothies in my party cup

Until next time,



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