Recommendations - Smoothies
Most days, I make a smoothie for breakfast (or lunch, if I am fasting or having fat coffee for breakfast). A smoothie is a great way to combine a bunch of healthy foods and ingredients into one easy to consume and digest package.
In addition to some or all of the ingredients below, I'll often include avocado and frozen organic berries. A nut milk (almond, hemp, macadamia) or an herbal tea (peppermint, tulsi, rooibos - good for melting fats such as ghee if they are included) can be a nice base.
Adding some ice (after melting the fat, if you are doing so) can reduce oxidation of the ingredients and make it more refreshing.
Collagen protein (Grass Fed)
Collagen is excellent for joints, skin, and hair. I personally noticed better looking skin and hair, and less joint pain, when I increased my intake of collagen. The modern meat-based diet includes excessive muscle meats (steaks, chicken breasts, etc), which are high in the amino acid methionine and low in glycine. Bone broth and collagen are the opposite and help you to maintain the correct glycine to methionine ratio.
Instructions:
Take 2 to 4 tablespoons a day. Probably not more than 2 tablespoons in one smoothie.
More information:
Cost (USA):
$0.63 to $1.26 per day (Amazon); cheaper at iHerb
Beet root powder
Beet juice enhancs blood flow by increasing nitric oxide and thus appears to be good for cardiovascular health (reduces blood pressure), as well as athletic performance. Beets also have a good antioxidant profile.
Instructions:
1 teaspoon mixed into smoothie, can also take 1-2 teaspoons prior to workouts. Of course, you could also make fresh beet juice using a juicer, which might be even more effective.
More information:
Cost (USA):
$0.29 per day
Moringa powder
Nutient-dense plant also high in antioxidants, important in Aruyvedic traditional medicine. Purported to have anti-inflammatory and blood sugar regulaing properties.
Instructions:
1-2 teaspoons mixed into smoothie. Doesn’t taste very good so I don't recommend you drink it straight. But should be fine with other ingredients to mask the taste.
More information:
Cost (USA):
$0.061 - $.122 per day
Mushroom blend
Contains extracts of seven different mushrooms - ion's Mane, Reishi, Cordyceps, Maitake, Shiitake, Turkey Tail, Chaga - that are thought to have a wide range of health benefits, including boosting energy, immune function, and mood.
Instructions:
Take 1/4 to 1/2 teaspoon daily in your smoothie.
More information:
Cost (USA):
$0.13 to $0.27 per day
Cacao nibs
Choclate is rich in polyphenols and appears to have a range of health benefits, including cardiovascular and cognitive.
Instructions:
1/2 to 1 tablespoon in your smoothie. I really like the taste and texture of these, but if you prefer, you can use cacao powder rather than the nibs. You may also need to do this if you don't have a powerful enough blender: https://amzn.to/2TkXWo2
More information:
Cost (USA):
$0.12 to $0.24 per day
Pommegranate juice powder
Pommegranate juice is particularly high in antioxidants and recent research suggests that it may have a range of health benefits, including lowering inflammation, improving hormones, improving memory, improving mood and well-being, and helping to prevent cancer.
Instructions:
1/2 to 1 tablespoon in your smoothie
More information:
Cost (USA):
$0.21 to $0.42 per day
Cinnamon powder
Has been shown to stabilize blood sugar and potentially prevent against development of diabetes. Read more here: https://www.gavinshealthblog.com/post/how-to-control-your-blood-sugar-to-increase-health-and-longevity
Instructions:
Take 1-2 teaspoons daily in your smoothie (more if you feel that you may have issues with elevated blood sugar; less if you do not)
More information:
Cost (USA):
$.07 to $.15 per day
Organic blueberry extract powder
Get the antioxidant benefits of blueberries in an easy to use powder. Of course, if you can eat lots of organic blueberries then that is best and this powder becomes unnecessary.
Instructions:
Take 1 scoop (1/8 teaspoon) daily in your smoothie (for the concentrated extract; if using standard blueberry powder, use 2 teaspoons)
More information:
Cost (USA):
$.11 per day