Upgrade U Smoothies (cue Beyoncé!)

nutrition Oct 12, 2020

"Upgrade U" by the goddess herself, Beyoncé

If you're looking for a few new ways to spice up your usual smoothie-making routine, don't stress — today I'm sharing a few of my favorite smoothie upgrades that will take your morning (or afternoon or evening — we don't discriminate!) smoothie to the next level.

Frozen fruits

Using frozen fruits as the base to your smoothies helps in two ways (well, more than two ways but we will focus on just two).

  1. Texture: Who doesn’t love frothy, smooth, milkshake-like smoothies? Using frozen fruit brings the flavorful punch of fruit and leaves out the watery texture that results from using fruit juice.
  2. Sustainable fiber: Fruit contains a lot of sugar—it’s all fructose—that just means, fruit provides a lot of fast-acting sugar for the body hence the blood sugar spike after eating a fruit salad or drinking a glass of orange juice. But fiber helps to maintain your blood sugar after that big indulgence—protecting you from the “crash” effect.

Plant-based protein

Nothing against whey or casein protein, but plant-based protein is AMAZING for a number of reasons, especially because of its anti-bloating effects!

Have you ever drank a whey protein shake and felt bloated afterward? That’s because you are. A lot of people experience whey protein bloat—which is why bodybuilders cut whey protein out of their diet two weeks before a competition. Some even switch to plant-based proteins!

So if I told you that there was such a thing as a non-grainy, no gross after-taste, milkshake-like plant-based protein powder—would you be interested? Of course, you would; so try it. Click here.

Healthy fats

Fats get a bad wrap but they are actually so vital to our health. Adding a healthy fat to your smoothie can improve the texture, add to its nutritional content, and enhance the satiety factor of your shake—meaning you’ll feel more full for longer!

The addition of half of a fresh avocado adds fiber, healthy fats (monounsaturated omega 3 and omega 9 fatty acids–which contribute to anti-inflammatory responses in the body) and results in a frothy smooth texture to your smoothie.

Adding just 1 Tbsp of milled or whole flax seeds adds iron, calcium, more protein, and heart-(AND SKIN)healthy omega-3 fatty acids. Flaxseed is also high in soluble fiber and phytoestrogens. Think of phytoestrogens as super helpful plant hormones. Phytoestrogens help with hormonal regulation, menopausal symptoms, and might have anti-cancer effects.

Cocoa is also a rich fat that provides flavor and nutrients to your smoothie concoctions. Cocoa is rich in iron and magnesium and is also anti-inflammatory. One of the reasons that women crave chocolate during their periods is because of the mineral content of cocoa. Think about it–what is being lost? Iron. What is cocoa rich in? Iron!

So #TreatYourself to some really good quality raw cocoa. This is most certainly not an Ad for dollar store milk chocolate. 

Try our recipe for homemade chocolate ice cream made with bananas! It is lower in fat and sugar than regular brand names and is much more affordable—oh, and it’s delicious! Oh, and it has an adorable name. We call it nice-cream. #SoCute 

Sustainable fiber

Fiber is amazing. Plants are amazing. Plants practically are fiber...which is, yes, amazing! In the diet, fiber is classified into two forms, soluble and insoluble fiber. Overall, eating a balanced diet that is adequate in both types of fiber contributes to normal bowel movements and promotes a healthy digestive system, lowers blood cholesterol, and helps to control blood sugar. As well, it has been shown to aid in weight loss. 

High-fiber foods tend towards being less calorically dense than low-fiber foods but to the eye, and stomach you are still consuming a considerable volume of food. So, you feel satisfied longer, have more sustained blood sugar, and are less likely to reach for a snack right after your meal.

Lil bit of that good good.

Lastly, if you suffer from anxiety, acne, chronic pain, or simply get overly stressed you can add a few drops of CBD oil to your smoothie to induce a relaxing and non-psychoactive effect. I personally love this brand.

Another tidbit for improving digestive and immune function, for reducing symptoms of anxiety, and for improving skin complexion is copaiba oil. This potent essential oil originates from South America. It is derived from the resin of the copaiba tree and has been used in naturopathic medicine for centuries. 

Copaiba can ease anxious feelings and when responsibly applied to the skin, can promote a smoother, more clear complexion. Copaiba, like CBD oil, does NOT contain psychoactive cannabinoids so there is no “high” to be gotten here. It does, however, contain a compound called caryophyllene which may be neuroprotective (protecting the brain and nervous systems) and benefit both the cardiovascular and immune systems.

Personally, this brand of Copaiba is my favorite. It matches purity and potency standards set by independent, verified third-party labs so that you can trust the purity and effectiveness of what is in the bottle
Now that you have my secret weapons when it comes to smoodie-makin’, try ’em out and let me know your thoughts! Comment below!


Flaxseed and flaxseed oil. (2017, October 25). Retrieved November 30, 2018, from https://www.mayoclinic.org/drugs-supplements-flaxseed-and-flaxseed-oil/art-20366457

How to add more fiber to your diet. (2018, November 16). Retrieved November 30, 2018, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983


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