Connect with us

Thai Life

Excuse Buster: Energizing smoothie to jump start your day

Published

 on 

Thaiger deals

PHUKET: A lot of people ask me about how to make the perfect smoothie. Here are my steps on how to build a great green smoothie that is a meal containing fibrous carbs (veggies), protein and good fats, and is packed full of nutrition.

A lot of my clients start the day with this formula and tweak it to suit their likes.

Step 1: Start with the base. Choose any or all of these vegetables, as they are the easiest to digest and tolerate: celery, fennel (anise) and/or cucumber.

Step 2: Add a small amount of any of these: kale, red leaf lettuce, green leaf lettuce, romaine lettuce, endive, escarole, spinach, cabbage.

Step 3: Add a fat. As I say to my clients, a meal without a good fat is not a complete meal. Look after those hormones and stop the sugar cravings with good fats. You can choose from avocado (quarter to half), coconut oil (1-2 tbsp) or nut butter (1 tbsp).

Step 4: Add a protein. You may choose a high quality protein powder like hemp/ brown rice (sun warrior/sprouted brown rice protein), pea or grass fed whey. You may also choose freshly ground chia or flax seeds (1-2 tbsp) which have protein, good fats (omega 3) and fiber.

Step 5: Add herbs or spices. If possible, add herbs to your juicing. Herbs also make wonderful combinations, and here are some that work exceptionally well:
Peppermint – great for digestion
Cilantro – natural chelator of heavy metals and toxins
Tumeric – powerful anti-inflammatory
Ginger – dramatic effects on cardiovascular health

Step 6: Improve the taste: You can also add one-half to a whole lime or lemon for every quart of juice. You can actually juice the skin if you want, in order to avoid the hassle of peeling them. Far better to use lemon or limes than carrots, beets or apples, which have far more fructose.

You may also add some low fructose fruit like kiwi fruit, or berries like cranberries, goji, strawberries or blueberries.

Researchers have discovered that cranberries have five times the antioxidant content of broccoli, which means they may protect against cancer, stroke and heart disease.

In addition, they are chock-full of phytonutrients, and can help women avoid urinary tract infections. Limit berries to about a quarter of a cup.

Here’s a possible example:
A handful of baby spinach
1 cucumber
1/2 avocado
1 tablespoon coconut oil
1 sprig of peppermint
1 tablespoon of freshly ground chia seeds
1 kiwi fruit

Add as much water as needed and ice to make it cooler.

Craig Burton is a Certified Sports Nutritionist (CISSN) with a Bachelor of Science degree (Sports Science) and a National Academy of Sports Medicine (PES) certification.

— Craig Burton

 

Get more from The Thaiger

Join the conversation and have your say on Thailand news published on The Thaiger.

Thaiger Talk is our new Thaiger Community where you can join the discussion on everything happening in Thailand right now.

Please note that articles are not posted to the forum instantly and can take up to 20 min before being visible. Click for more information and the Thaiger Talk Guidelines.

Click to comment

You must be logged in to post a comment Login

Leave a Reply

Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

Follow Thaiger by email:

Thailand1 hour ago

VIDEO: Shit hits the fan as man attacks friend for mocking him in a leaked sex tape

Indonesia2 hours ago

Thailand teaches Indonesia how to legalise cannabis

Expats3 hours ago

A British musician bangs drums of discontent after breaking leg in Thailand

Sponsored1 day ago

Challenges of starting a business in Thailand as a foreigner

Thailand3 hours ago

Thailand to celebrate its 10 millionth tourist on December 10

Cannabis News4 hours ago

Homeowner beats cannabis thief to death in northeast Thailand

Thailand4 hours ago

British man who loves Thailand banned for 5 years for overstaying

Join the conversation on the Thaiger Talk forums today!
Thailand5 hours ago

Thai rapper ‘Milli’ makes BBC 100 Women 2022 list

Crime5 hours ago

Wife strangled to death by jealous husband in Chon Buri

Guides5 hours ago

Restaurants in Thailand that received 2 MICHELIN Star (MICHELIN Guide Thailand 2023)

Hot News5 hours ago

Koh Samui Christmas events lineup

Thailand6 hours ago

Another Taxi scam in Bangkok! | GMT

Thailand20 hours ago

Man arrested for spycam porn, 39 videos feature Thai stars

Thailand20 hours ago

Is poor English proficiency holding Thailand back?

Thailand20 hours ago

Shopee stops all bank payments after hackers steal from customer in Thailand

Thailand20 hours ago

Thailand News Today | CAAT warns Thai VietJet for canceling three Phuket

Thailand1 year ago

Morning Top Stories Thailand | Police to end protests, Human Trafficking | September 14

Thailand2 years ago

Thailand News Today | Thai Airways in rehab, All go for Songkran | March 4

Tourism2 years ago

Phuket’s nightlife. Yes, bars and clubs are still open | VIDEO

Phuket2 years ago

Thailand News Today | Covid passport talks, Thai Airways heads to court | March 2

Tourism2 years ago

Phuket Thai food treats you need to try | VIDEO

Thailand2 years ago

Thailand News Today | Bars, pubs and restaurants ‘sort of’ back to normal | Feb 23

Tourism2 years ago

In search of Cat & Dog Cafés in Phuket Town | VIDEO

Thailand2 years ago

Thailand News Today | Gambling crackdown, Seafood market to reopen, Vlogger challenge | Jan 21

Thailand2 years ago

Thailand News Today | Covid testing for visas, Business impact, Vaccine approval | January 19

Thailand2 years ago

Thailand News Today | Weekend Bangkok bombs, Thailand fires, Covid update | January 18

Thailand2 years ago

Thailand News Today | Stray car on runway, Indonesian quake, 300 baht tourist fee | January 15

Thailand2 years ago

Thailand News Today | Governor off respirator, sex-trafficking arrest, condo prices falling | January 14

Thailand2 years ago

Thailand News Today | Chinese vaccine, Thailand ‘drug hub’, Covid update | January 13

Thailand2 years ago

Thailand News Today | Bangkok may ease restrictions, Phuket bar curfew, Vaccine roll out | January 12

Thailand2 years ago

Thailand News Today | Covid latest, Cockfights closed down, Bryde’s Whale beached | January 11

Trending