Most of us start our day with a cup of coffee.  Its gives a short burst of energy due to the caffeine content, but you’ll usually crash just a few hours later.  If you aren’t careful about the next thing you eat you could find yourself on a rollercoaster of high and low energy that is not only bad for you, but can be bad for your productivity through the day.    A great way to prevent this roller coaster effect is to start your day with a balanced breakfast that will get your metabolism off to a good start.  Now, you certainly don’t need to have a smoothie.  You could opt for eggs and cottage cheese, or whole grain toast with almond butter.  The key is to eat a good quality protein, and a minimal amount of sugar.  Follow these directions for a healthy morning smoothie that you can drink on the go.


  • Start with a good quality protein powder. We like Chocolate hemp protein powder.  It’s got fiber and omega-3 fatty acids, and it tastes good too.  It doesn’t contain as much protein as Whey protein, but it’s a great plant derived protein.  Whey protein is another popular option.  It’s derived from cow’s milk so won’t work if you are a vegan.  Its got a lot of protein and it’s easy to digest.  Soy protein can be a good option for women.  Men should avoid consuming soy, because it can cause an increase in estrogen production.
  • Bulk it up with some greens. Because you’ll be putting other things into the smoothie, you shouldn’t taste it too much.  We usually opt for a handful of kale or spinach, but you can also add broccoli, brussel sprouts, carrots, beets, or sweet potatoes (or any combination).  You want to add about a ½ cup of greens and veggies.
  • Make it tasty with fruit. This is the tricky part because you don’t want to add too much sugar to this smoothie.  Try berries for color and taste without a lot of added sugar.  We like blueberries, with just a few pieces of pineapple or ½ a banana.  Be careful when adding pineapple, mango, or bananas because they can contain a lot of sugar.
  • Add a tablespoon or two of nut butter. Peanut butter or almond butter work best.  For the best fats use a raw nut butter as heat can damage the good fats in the nuts.
  • Top it off with nut milk. Nut milk is amazing.  Its healthy, and tastes great.  We like oat or hemp milk in our smoothies.  You could also try almond or rice milk. Soy milk will work in a pinch but it’s not great for men (see above).  You could use coconut milk, but it contains a lot of fat, so add it in moderation.  We usually add about a cup of nut milk then top it off with water.
  • Blend it really well. There is really nothing worse than a chunky smoothie. Invest in a good blender.  The Nutri-Bullet works really well and is not very expensive.  You can also get a Ninja, Blendtech, or Vitamix if you want to splurge.  The point is to really liquefy everything.


By adding a nutritious smoothie to your morning routine you can get off the sugar roller coaster.  That will increase your chances of making healthy food choices through the day.  You will also get several servings of fruit, vegetables, and proteins that your body need to function at its best.  Positive eating and lifestyle choices will give you a healthy look from the inside out.