Pomegranate Berry Smoothie

Refreshing with the perfect amount of tartness and sweetness.

• 2 Cups Pomegranate Juice – NOT FROM CONCENTRATE
• 3 Cups Berry Blend – Frozen (blueberries, raspberries, strawberries)
• 1 Cup Frozen Zucchini
• 1 Cup Spinach or Kale
• 2 Scoops Raw Reserve – Berry from Amazing Grass
• 2 Scoops Protein Powder (collagen or whey) – OPTIONAL
• 1/2 Avocado (can use whole avocado if desired)

1. Add it all to the blender, blend until combined and enjoy! You can add more juice or water or add more berries if it’s too thick or too thin.

 

Products used in this smoothie:

1. Amazing Grass Raw Reserve in Berry Flavor
2. Hammer Nutrition Whey Protein – Vanilla

Did you love this recipe?

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If you’d like more recipes like this Pomegranate Berry Smoothie and would like to have daily meal plans that go along with them – don’t miss the 30 Day Reset. Train harder, recover faster, feel great.

The post Pomegranate Berry Smoothie first appeared on Dr. Kirstin Lauritzen.

Berry Oat Smoothie

Berries and oats were made to go together.

• 2 1/2 Cups Milk Alternative
• 1 Cup Blueberries (frozen)
• 1 Cup Strawberries (frozen)
• 1 Cup Boysenberries (frozen – and also optional)
• 1 Banana (frozen)
• 1/2 cup Quick Gluten Free Rolled Oats (not cooked)
• 1 cup Spinach or other greens of choice
• 1 tsp Chia Seeds

1. Add it all straight into the blender, blend and enjoy.

2. If it’s too thick add more liquid, if it’s too thin add either oats or more berries.

 

Did you enjoy this recipe?

Let us know below and make sure you check out these recipes and articles, too!

Turmeric Green Smoothie – with all it’s anti-inflammatory benefits

GC Creamy Winter Green Smoothie – this one has cinnamon and avocado and is a huge favorite!

Functional Medicine for Athletes – what is it and how it can boost your performance

Need a grab and go greens option? Amazing Grass is one of my favorite go-to’s for greens supplements to add to smoothies.

The post Berry Oat Smoothie first appeared on Dr. Kirstin Lauritzen.

Anti-Inflammatory Turmeric Green Smoothie

Add a little turmeric into this green smoothie – you’ll never know it’s there!

• 1/4 inch turmeric root (or 1/4 tsp of turmeric powder)
• 2 Cups Milk Alternative or Water
• 2 Cups Greens (of choice)
• 1 Frozen Banana
• 2 Cups Frozen Mango
• 1 Pinch Black Pepper

1. Put everything into the blender, blend and enjoy!

 

Why Black Pepper?

Curcumin (curcuminoids) is the anti-inflammatory active ingredient that gives turmeric the name “golden spice”. It’s curcumin that has performed so well in studies. It has positive effects on anti-aging, protecting against cancer, and reducing pain (1).

The problem is, your body doesn’t actually absorb curcumin very well from turmeric. Even though we can ingest quite a lot of curcumin without any negative side effects, it doesn’t help if we can’t absorb it. So, researchers found that if you add black pepper to turmeric it raises the absorption of curcumin by around 2000% (1). For this smoothie, I included a pinch of black pepper, which you honestly can’t taste at all. But, it’s there to help your body absorb the curcumin.

Would it make life easier if you had someone tell you exactly what to eat each day?

For better recovery? Better sleep? More energy?

The 30 Day Reset is designed to help answer all of the health/nutrition questions I get asked in my practic every day. So, this resource is here to help be your guide. If you’re looking for better recovery from training or just need a reset to help jumpstart getting your nutrition back on track – the 30 Day Reset will help you get there. It is by far my favorite resource to go back to when I need a recipe or a weekly meal plan to follow. Plus, there’s grocery lists, tons of recipes and it’s an ebook.

Which means you get to download it today and get started!

The post Turmeric Green Smoothie first appeared on Dr. Kirstin Lauritzen.

Postworkout Smoothie

Chocolate Banana Nut Butter in a Smoothie

• 2 Frozen Bananas
• 2 Scoops Chocolate Protein Powder
• 2 Cups Almond Milk or other milk alternative
• 3 Tbsp Nut Butter of choice
• 2 Scoops Greens Supplement or Handful of Greens
• 1 Tsp Cinnamon

1. Add all to a blender, blend and enjoy!

 

Nutrition while training is important for optimal performance. It’s the base, the cornerstone that training can then build on top of. However, most sports nutritionists don’t test for key imbalances in the body. They also don’t look at other underlying health concerns that might be affecting your injury risk and performance. Check out this article on how taking a Functional Medicine approach to your nutrition and training is vital for staying healthy and performing your best.

Products Used in This Postworkout Smoothie:

Hammer Nutrition Whey or Vegan Protein

Amazing Grass Greens Supplement

Wild Friends Nut Butters

The post Postworkout Smoothie first appeared on Dr. Kirstin Lauritzen.

Matcha Mango Green Smoothie

Matcha green tea and mango in a refreshing green smoothie

• 2 Cups Frozen Mango
• 2 Tsp Matcha Green Tea Powder
• 2 Cups Almond Milk or other dairy alternative – coconut water would work as well
• 2 Cups Greens (spinach, kale etc.)
• 2 Scoops Vital Protein Collagen or other protein supplement (optional)
• 2 Frozen Bananas

1. Add all the ingredients into the blender and blend until smooth! Enjoy!

 

More Like This:

Berry Avocado Smoothie – Dr K’s and a GC Member Favorite

Dr K’s favorite Greens Supplement for Smoothies

What is Functional Medicine? Are you tired of just treating symptoms? Find out how the cause of your illness or injury may be something entirely different than what you thought…

The post Matcha Mango Green Smoothie first appeared on Dr. Kirstin Lauritzen.

Coconut Blue-Raspberry Smoothie

Antioxidant packed, high healthy fat smoothie

• 3 Cups Frozen Blueberries
• 2 Cups Raspberries (fresh or frozen)
• 2 Cups Greens or 2 Scoops Greens Supplement
• 1 Cup Filtered Water
• 1/2 Can Coconut Milk

1. Add it all into a blender, blend until combined and enjoy!

 

Did you try this recipe?

Leave us a comment or head to our instagram page and let us know!

Add this to your list to try: refreshing green smoothie!

What if you knew exactly what to eat, how much and also when? Check out the 30 Day Reset – an ebook written by Dr K with recipes, meal plans, grocery lists and tons of answers to the most common nutrition and lifestyle habits questions. Find the energy you’ve been missing to help you perform your best.

The post Coconut Blue-Raspberry Smoothie first appeared on Dr. Kirstin Lauritzen.

Strawberry Zucchini Smoothie

A little less sweet, but packed with nutrients – this smoothie is refreshing and great for a hot summer morning.

• 1.5 Cup Frozen Mango
• 1 Cup Frozen Strawberries
• 1 Cup Frozen Zucchini
• 2.5 Cups Cold Filtered Water
• 1 Avocado
• 2 Scoops Protein/Green Superfood Supplement (OPTIONAL)
• 1 Frozen Banana or 1-2 tbsp of honey or agave (OPTIONAL)

1. Add all of the ingredients to a blender and enjoy!

 

What Would It Be Like Knowing Exactly What To Eat?

Start your days off with more energy, less brain fog and be excited about feeling healthy everyday.

The post Strawberry Zucchini Smoothie first appeared on Dr. Kirstin Lauritzen.

Strawberry Banana Green Smoothie

A classic with a nutrient dense twist

• 1 Cup Milk Alternative, Coconut Water or Filtered Water
• 1/2 Cup Organic Locally Grown Strawberries (frozen)
• 1 Banana (frozen)
• 1 Tsp Chia Seeds
• 2 Scoops Collagen Protein Powder (Optional)
• 1 Cup Spinach, Kale or Beet Greens
• 1 Scoop Greens Supplement
• 1 Tsp Spirulina

1. Add everything into the blender and once it’s all blended together – enjoy!

 

What Is Spirulina?

Spirulina is a bacterium – an algae – that is very high in protein, but also B12, Vitamin A, iron and other vitamins and minerals. Here are a few health benefits that Spirulina offers:

1. Reducing Inflammation in the Gut: Spirulina increases healthy lactobacillus bacteria in the intestines, which helps to reduce inflammation (1). Lactobacillus bacteria can also be found in yogurts and other fermented foods. Lactobacillus can help promote the production of Vitamin B-6, which is necessary for energy production; however, studies are unclear whether taking spirulina actually helps reduce fatigue. Knowing the cause of where the fatigue is coming from, may help guide you if fatigue is one of your primary concerns.
2. Reduces Allergies!: Spirulina is a natural supplement that can help lower the release of histamine from mast cells (2). Histamine release causes the common allergic reaction of itchy eyes, runny nose etc., but it can also be behind certain asthma attacks.
3. Anti-Inflammatory! Spiurlina helps to reduce cytokines, which are inflammatory chemicals. Studies show a significantly reduced IL-4 (interleukin-4), which not only suggests a protective effect against allergic reactions, but may also play a role in lowering depression and anxiety.

Did you enjoy this recipe?

Leave us a comment – or join in on the 30 Day Smoothie Challenge!

Need some Recipe ideas?

Try this Berry Cinnamon Green Smoothie

Do you need to Reset your nutrition?

Tired of waking up tired? Not recovering well from workouts? Is brain fog or fatigue holding you back from doing well at work, getting your training done, or being more present at home?

Get the 30-Day Reset. An online self guided program in the form of an easy to download ebook with:

• Easy to Follow Meal Plans
• Daily Journaling and Tracking to See Results
• Recipes for Everyday

Take the confusion out of knowing what to eat. Let me be your guide for the next 30 Days.

Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136577/
2. https://www.ncbi.nlm.nih.gov/pubmed/9605430

The post Strawberry Banana Green Smoothie first appeared on Dr. Kirstin Lauritzen.

GC Power Breakfast Bowl

Brown Rice Porridge Power Breakfast Bowl

• 1 Cup Brown Rice Farina
• 3 Cups Water + 1/4 tsp salt
• 4 Eggs
• 16 oz Organic Breakfast Sausage
• 1 Pint Cherry Tomatoes, sliced in half
• 1 Bunch Spinach (or kale destemmed and in bite sized pieces)
• 1/2 Onion – Diced
• 2 tbsp Organic, Extra Virgin Olive Oil

1. Cook the Brown Rice Farina – bring the water to a boil with the salt. Add the farina and cook for 8 minutes, stirring occasionally.

2. Meanwhile, slice the ground sausage into thin circles and fry in a saute pan or grill until fully cooked.

3. In a saute pan, add 1-2 tbsp olive oil and cook the onions, tomatoes and cook for 2-3 minutes. Then add  the spinach until warmed through, and softened 1-2 minutes max. Remove from heat.

4. Add 1 tbsp olive oil into a saute pan and cook the eggs over easy.

5. Build your bowl with around 1/4-1/2 a cup of farina in the bottom, layering with the onions, tomatoes & spinach mixture. Add the sausage and lay the fried egg on top.

 

What are Power Bowls?

Power bowls are meals that are balanced with a variety of micronutrients plus they cover all the macronutrients with animal or plant based protein, fat, a starch and a lot of vegetables. Power bowls are meant to be flavorful and packed with tons of nutrients that fuel your mind, body and soul.

What are Whole Grains?

Whole grains are part of a healthy diet. Grains of all types used to be on the bottom of the “food pyramid”, if you remember those days. Now, they’ve made their way up the pyramid – meaning we should eat less of them.

Food pyramid or not, research argues that whole grains are part of a healthy diet and may even protect against diabetes and cardiovascular disease (1,2). And, if you avoid gluten, you can still get whole grains that are gluten free – for example, the brown rice farina in this recipe is considered a gluten free whole grain.

Have you tried power bowls before?

Let me know in the comments! Next time you need a new breakfast recipe, give this one a try and tag me on your favorite social media.

Other Articles and Recipes you might like:

This nutrient packed green smoothie.

Morning Matcha for the athlete.

And don’t miss our two most popular articles:

1. Functional Medicine for the Athlete
2. Functional Medicine Approach to Hypothyroidism: The Athlete Edition

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908315/
2. https://www.ncbi.nlm.nih.gov/pubmed/27301975

The post Need A Better Morning Routine? Start Your Day Off with This Energy Packed Breakfast. first appeared on Dr. Kirstin Lauritzen.

Gym Call Green Smoothie

 

• 2 Cups Filtered Water
• 1 Cup Spinach, Kale or 1 scoop greens supplement
• 1 Frozen Banana
• 1 Cup Frozen Pineapple
• 1/2 Avocado OR 1/2 dairy free yogurt (OPTIONAL)

1. Add all ingredients into a blender and blend until smooth!

2. You can add protein powder or another supplement powder to the smoothie if it’s a post workout smoothie, or you need more protein etc.

 

Healthy Breakfast Options

Smoothies are one of my favorite ways to get more fruits and vegetables into my routine. I usually get enough protein and fat in my morning, but if I haven’t meal prepped veggies due to a busy weekend, I don’t always get enough plant based carbohydrates into my morning. Smoothies, especially during the summer, are one of the best ways to increase your intake of more vegetables.

How Much Should I Eat in a Day?

Typically, we should be consuming about 9-12 servings of fruits and vegetables in our day. Generally, 1 serving is equal to 1 cup.

This is based off of research showing that increasing your fruit and vegetable intake to 7-8 servings a day improves, mood and overall feelings of well-being and happiness (1).

In addition, there are many aspects of eating “whole food” to get all of your nutrition needs that are much better than getting them in supplement form. For example, fruits and vegetables often also contain enzymes that help our body and digestive system break down valuable vitamins and minerals for us to be able to absorb them.

5 Tips to Get in More Fruits and Vegetables

1. Go Slow. For many of my patients, 9-12 servings is a very large increase in fruits/veggies and more importantly fiber. If they increase their vegetable/fruit intake by too much too quickly, their gut isn’t used to it and can cause gas, bloating and discomfort. Since most of my patients come to me to reduce GI symptoms, bloating and gas… this isn’t exactly an ideal situation and it’s definitely not what we want. So, go slow. Use smoothies, juicing, or a greens supplement to help increase your vegetable/fruit intake in the morning.
2. Steam or cook your vegetables. Eating raw vegetables does have it’s benefits, but many times it’s very dense in fiber and very hard on the digestion. Steaming vegetables is one of the best ways to unlock valuable nutrients from the plant for us to absorb.
3. Meal Prep – it doesn’t have to take you three hours on the weekend to cook all of your meals. Just dicing and doing some of the brunt work for the week, turns cooking into 20 minutes or less in the morning/evenings, so that you have more time to eat healthy and also spend time doing what you like.
4. Add healthy fats with your fruits. For example, almond butter and banana or avocado in a smoothie. The extra fat will help with long term energy and will also help balance out the increase in blood sugar from the fruit.
5. Fill up your plate with 1/2 vegetables at every meal. This can include sweet potatoes/yams/purple potatoes, but make sure you can see a rainbow of colors on your plate. From greens, to yellows, to oranges, reds… the more colors, the more variety, the more nutrition = healthy.

Give This Recipe a Try!

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Have a question you’d like answered? Leave a comment below and we’ll get back to you as soon as possible. We’d love to hear from you!

Did you check out this recent blog on fatigue and hypothyroidism?

Research:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940663/

The post Gym Call Green Smoothie first appeared on Dr. Kirstin Lauritzen.