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NOURISHED WAY NUTRITION

Nourishing the Whole You

Welcome to our very own passion project filled with personalized workouts and meal plans created by a Nutritionist and Certified Personal Trainer. 

Everyone’s lifestyle is personal and we know that not one diet and exercise program will work for everyone. This is why we create customized, realistic plans that will help you achieve your goals; whether that's to crush your first 5K, lose that last 10 lbs or just keep up with your kids.

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Got someone who just doesn’t get enough veggies? Or just want to add more veggies to your diet without effort or even really tasting them? I’ve got the perfect solution for you- smoothies!


Smoothies are my favorite go-to for a quick breakfast or after a workout when I don’t have time to throw something else together. When putting together a smoothie, it’s important to consider all of the elements that make up a balanced meal, including healthy fat, protein and fiber. Without all of these, you are at risk of spiking your blood sugar quickly which can sabotage weight loss and cause you to be hungry again soon and reach for something else.


The rules I like to follow when I make a smoothie are a 1:2 ratio of fruit and veggies, for every fruit serving, I include 2 servings of vegetables, and include fat and protein.

Pick 1 fruit, 2 vegetables, 1 liquid, 1 fat, 1 protein, 2-3 ice cubes = your complete smoothie.


Here are some of my favorites :

Fruit :

  • 1/2 frozen banana

  • 1/2 cup frozen blueberries, strawberries, blackberries, or mixed berries

  • 1/2 orange

  • 1 packaged unsweetened acai puree

Veggies :

  • 1-2 cups spinach

  • 1 carrot

  • 1 cup kale

  • 1-2 beets

  • 1/4-1/2 sweet potato

Liquid :

  • 1 cup unsweetened non-dairy milk or regular milk

  • 1 cup unsweetened coconut water

  • 1 cup cold water

Fat :

  • 1-2 tbsp nut butter

  • 1-2 tbsp hemp seeds

  • 1-2 tbsp chia seeds

  • 1/4 cup raw nuts

  • 1/4 avocado

Protein

  • 1/2 cup nonfat plain greek yogurt

  • 1 scoop plant based protein powder

  • 3 tbsp powdered peanut butter

Be mindful of portion sizes and remember, if weight loss is your goal or even maintenance, a smoothie is a great option, but not in addition to all of your regular foods, otherwise you’ll have a caloric excess. If you are trying to gain weight, increase protein and fat content and consume in addition to your regular diet.


Happy blending, you’re only limited by your creativity, I promise you won’t even know the veggies are in there and can get 1/2 of your servings of both fruit and veggies in one smoothie! Let me know what you’ve tried!

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