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by Dean & Nancy Carlson
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NOTICE
This manual is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment or professional nutrition advice. Do not start any nutritional program,
including this one, without a physician or registered dietician’s approval. The use of this program is at the sole risk of the reader. The author is neither responsible nor liable for any harm
or injury resulting from the use of any of the information in this guide.
[ 1 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
“Meal In A Glass” Protein Smoothie
[ 2 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
1Use water or green tea as your “base”. Start with 8oz per serving and adjust for your desired thickness.
Just remember: Not all of the steps are mandatory. Want extra veggies? Add ‘em in. Trying to reduce calories? Change the portion sizes. MIX AND MATCH TO FIND THE PERFECT SUPER SHAKE FOR YOU.
Step 1
[ 3 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
2Pack with Protein. The general rule is 20-40 grams of protein per serving, or 1 scoop for women and 2 scoop for men.
Ultimate Muscle Protein; SFH Pure Whey; SFH Fuel; Plant Fusion.
Step 2
[ 4 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
3
Veggie Power. 2 handfuls of veggies in your shake make it easy to get your daily servings in. You won’t even notice spinach in your shake, try it!
Dark leafy greens: Spinach, Swiss Chard, Kale, Beet Greens. Pumpkin or Beets add some sweet without a ton of calories. Cucumber and Celery are also mild �avored and help add �ber.
Step 3
[ 5 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
4Easy on the Fruit. “Nature’s Dessert”, fruit is really tasty and sweet so 1 cup or less per serving will do the trick.
1 banana; 1 medium apple; 1 cup frozen berries; 1 cup unsweetened pineapple; 1 cup cherries. You can combine �avors too, by using ½ a serving of a couple di�erent fruits. One of our favorites combos is ½ a banana and ½ cup of frozen blueberries.
Step 4
[ 6 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
5Walnuts; Avocado; Almonds; Flax or Chia seeds; Nut butters (peanut butter banana anyone?)
Fat is your Friend. Healthy fats add a rich texture and help keep you full. 1 to 2 thumb size portions will do the trick.
Step 5
[ 7 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
RECIPES
Chocolate Cherry Bliss
[ 8 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
8 ounces water
1 scoop chocolate protein
1 cup frozen dark sweet cherries
1 Tablespoon milled flax seeds
1 Tablespoon cacao nibs
2 Tablespoon walnuts
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
8 ounces water
1 scoop vanilla protein
1 Gala apple cored and sliced
1 Tablespoon milled flax seeds
2 Tablespoon almonds
cinnamon to taste
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Apple Cinnamon & Vanilla Smoothie
[ 9 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
8 ounces water
1 scoop chocolate protein
1 banana
1 Tablespoon milled flax seeds
1 Tablespoon cacao nibs
1 Tablespoon natural peanut butter
Ice cubes
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Chocolate PB & Banana Smoothie
8 ounces water
1 scoop vanilla protein
1 cup frozen peaches
1 Tablespoon chia seeds
2 Tablespoon walnuts
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Peaches & Cream Smoothie
[ 10 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
8 ounces water
1 scoop vanilla protein
½ cup wild frozen blueberries
½ cup frozen raspberries
1 Tablespoon chia seeds
2 Tablespoons walnuts
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Vanilla & Berries Smoothie
Smooth Strawberry Dream
8 ounces water
1 scoop vanilla protein
1 cup frozen halved strawberries
1 Tablespoon chia seeds
1 Tablespoon extra virgin unrefined organic coconut oil
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
[ 11 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
8 ounces water
1 scoop vanilla protein
½ cup frozen halved strawberries
½ cup frozen pineapple
½ cup frozen mango
1 Tablespoon extra virgin unrefined organic coconut oil
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Tropical Nirvana
Apple Pie Smoothie
1 medium apple, peeled, cored and sliced
6-8 (1/6 cup) walnut halves, unsalted, unroasted
1 scoop vanilla whey protein powder
1 Tablespoon steel-cut oats
1 teaspoon cinnamon
2/3 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
[ 12 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
11 whole natural almonds (1/6 cup), unsalted, unroasted
1 Tablespoon dried unsweetened shredded coconut
1 scoop chocolate whey protein powder
1/2 teaspoon almond extract
2/3 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Almond Joy Smoothie
Banana Walnut Smoothie
1/2 large banana
1/2 cup plain, low-fat yogurt
1/2 cup water
6-8 (1/6 cup) walnut halves, unsalted, unroasted
1 Tablespoon ground flaxseeds
1/4 teaspoon cinnamon
6 ice cubes
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
[ 13 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
1 scoop vanilla protein powder
1/2 cup unsweetened cooked carrot
1/4 cup blueberries, frozen or fresh
1/4 cup raw beet, peeled and grated
½ apple
16 (1/4 cup) whole natural almonds, unsalted, unroasted
1/2 teaspoon lime juice
dash ground ginger
1/3 cup ice cubes
8 ounces water
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
1/3 cup 1% cottage cheese
1/3 cup plain, low-fat yogurt
1 Tablespoon ground flaxseeds
2 Tablespoons creamy natural peanut butter
1/2 cup fresh or frozen raspberries
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Blueberry Beet Almond Smoothie
Body Balanced Breakfast Smoothie
[ 14 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
1/2 cup unsweetened raspberries, fresh or frozen
2/3 cup plain, low-fat yogurt
1 Tablespoon non-alkalized cocoa powder
1/6 cup whole natural almonds
1/4 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Chocolate Raspberry Smoothie
Coconut Macaroon Smoothie
3 Tablespoons dried unsweetened shredded coconut
1 Tablespoon seedless raisins
1 scoop vanilla whey protein powder
1 teaspoon flaxseed
1/3 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
[ 15 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
1 medium apple, cored and sliced
1/4 cup raspberries, frozen or fresh
1/2 cup frozen spinach
1/3 avocado, ripe
1/2 cup plain, low-fat yogurt
1/4 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Perfect Fruit and Vegetable Smoothie
Pumpkin Pie Smoothie
1/3 cup pure pumpkin, canned
1 Tablespoon extra-virgin olive oil (or walnuts, almonds, flax, chia, etc)
1 scoop vanilla whey protein powder
1 teaspoon pumpkin pie spice
2/3 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
[ 16 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
16 ounces of chai tea, chilled
two scoops vanilla protein powder
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Drink with a spoon.
1 Banana
1 Teaspoon Ground Flax Seed
1 Tablespoon Almonds or Pecans
1 Scoop Vanilla Protein
1 Tablespoon plain, low fat yogurt
10-12 Ounces of Water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.
Chai Tea Protein Smoothie
Bananas for Bananas Super Shake
[ 17 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
1 medium apple with skin
1 teaspoon ground cinnamon
2 Tablespoon toasted wheat germ
¼ cup raw oatmeal
1 scoop Vanilla protein powder
10 ounces of water
Combine all of the ingredients in a blender and process on medium until smooth and creamy. Add a Tablespoon of water at a time if necessary.
1 cup frozen strawberries
1 cup mixed berries- blueberries, raspberries, blackberries
½ cup plain yogurt
1 cup of ice
1 Tablespoon ground flax seeds
Combine all of the ingredients in a blender and blend on medium until smooth and creamy. You can add a little water if necessary to reach your desired consistency.
Apple-Cinnamon Shake
Mixed Berry Shake
[ 18 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
½ - 1 cup plain yogurt
¼ peach, or favorite fruit
1 scoop vanilla protein powder
Blend all ingredients in a blender and pour into popsicle forms. Freeze until solid. Many smoothie recipes can be frozen in this manner for a summer treat.
Popsicles
Maple Sugar Hot Chocolate
1 cup hot maple sugar tea
1 scoop of Chocolate UMP
After making the tea. Remove the tea bag and discard. Using a fork or whisk, stir in the chocolate UMP protein powder until blended. Enjoy!
[ 19 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
2 scoops vanilla UMP protein powder
1 frozen banana
10 ounces maple sugar tea
1 ½ teaspoon cocoa
Prepare the tea as directed on the package. Let cool. Then mix the tea with the other ingredients. Blend and enjoy!
Cocoa Bomb
Toffee Chocolate Hazelnut Special
3 teaspoons loose leaf Chocolate Hazelnut tea, or 1 tea bag
1 scoop chocolate UMP protein powder
10 ounces of water
ice
Mix all ingredients in a blender until smooth. Enjoy!
[ 20 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
1 scoop vanilla UMP protein powder
10 ounces of water
ice
1 carrot raw, You can substitute ½ cup cooked carrot as well
1 ½ teaspoons carrot cake tea or open one carrot cake tea bag
1 tablespoon walnuts
Mix all ingredients in a blender. Enjoy.
Tempt me Not Carrot Cake
Cucumber Mojito Smoothie
12 mint leaves
1-2 scoops UMP vanilla protein powder
½ avocado, peeled without pit
juice from ½ lime
1 cucumber, peeled and cut in halves
2 teaspoon shredded unsweetened coconut
2 frozen bananas
10 ounces cucumber mojito tea, cooled
Make cucumber mojito tea according to package directions. Let cool. Add all ingredients to blender. Blend until smooth. Enjoy!
[ 21 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
Notes: l Milled flax seeds, Chia seeds & Cacao nibs are available at local health food stores and on Amazon.
l Organic extra virgin unrefined coconut oil is available at local health food stores or on Amazon.
l If you desire to cut down the calorie count, you can halve the fruit and nut content, saving you 100-140 calories.
l If you desire to up the calorie count, add in plain 2% organic Greek yogurt.
Benefits of cocoa:
There is growing evidence that chocolate and cocoa contain beneficial compounds similar to those found in many fruits, vegetables, tea, and wine called polyphenols. Many of these compounds have antioxidant properties. The types of antioxidant polyphenols found in cocoa are flavonoids, or even more specifically, flavanols. This class of compounds include catechins, epicatechins, and procyandins. In general, the antioxidant polyphenols are found in the cocoa or nonfat portions of chocolate.
There are two types of cocoa: natural (nonalkalinized) and Dutch Process (alkalinized). Natural cocoa powder (also called unsweetened) is simply untreated cocoa powder; it is rarely labeled with the word natural on the package, but will simply say cocoa. Dutch Process cocoa -- so named because a Dutch man invented the process –– has been treated with an alkali to reduce its harshness and acidity. Along the way, “dutching” gives the cocoa a rich dark appetizing color, mellow toasted flavor, and coffee notes.
If a recipe simply calls for cocoa, use natural cocoa. Because Dutch Process cocoa is more alkaline, it may alter the chemistry in a recipe, reacting differently than natural cocoa with baking soda or baking powder. Also, the alkali is shown to reduce the content of the beneficial polyphenols.
It’s best to store cocoa away from herbs and spices and other aromatic substances, as it picks up other flavors relatively easily
Tips
l Freeze bananas – peel them and wrap in saran wrap
l Use frozen fruit for a colder smoothie
l If the smoothie is too thick, add more water. If it is too thin, decrease water next time.
l Healthy fats can be varied to taste (avocados, coconut oil, olive oil, chia seeds, flax seeds, walnuts, almonds, macadamia nuts, etc)
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Step 1: Use water or green tea as your “base”. Start with 8oz per serving and adjust for your desired thickness.1
Step 2: Pack with Protein. The general rule is 20-40 grams of protein per serving, or 1 scoop for women and 2 scoop for men.2
Step 3: Veggie Power. 2 handfuls of veggies in your shake make it easy to get your daily servings in. You won’t even notice spinach in your shake, try it! 3
Step 4: Easy on the Fruit. “Nature’s Dessert”, fruit is really tasty and sweet so 1 cup or less per serving will do the trick.4
5. Walnuts; Avocado; Almonds; Flax or Chia seeds; Nut butters (peanut butter banana anyone?)
4. 1 banana; 1 medium apple; 1 cup frozen berries; 1 cup unsweetened pineapple; 1 cup cherries. You can combine �avors too, by using ½ a serving of a couple di�erent fruits. One of our favorites combos is ½ a banana and ½ cup of frozen blueberries.
3. Dark leafy greens: Spinach, Swiss Chard, Kale, Beet Greens. Pumpkin or Beets add some sweet without a ton of calories. Cucumber and Celery are also mild �avored and help add �ber.
2. Ultimate Muscle Protein; SFH Pure Whey; SFH Fuel; Plant Fusion.
Step 5: Fat is your Friend. Healthy fats add a rich texture and help keep you full. 1 to 2 thumb size portions will do the trick. 5
1. Just remember: Not all of the steps are mandatory. Want extra veggies? Add ‘em in. Trying to reduce calories? Change the portion sizes. MIX AND MATCH TO FIND THE PERFECT SUPER SHAKE FOR YOU.
“Meal In A Glass” Protein Smoothie
[ 22 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
[ 23 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101
[ 24 ]Copyright ©2016 | All rights reserved.
SMOOTHIES 101