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Healthy Smoothie Recipes
The Superman
Two cups soy milk or rice milk
One scoop (measured serving) of whey isolate protein (lactose free if possible)
One table spoon flax seed (available in bulk at many grocery stores)
One half of a banana
Almond butter (One heaping table spoon)
*Optional – Honey (One table spoon)
Mix in a blender with eight ice cubes until ice chunks are no longer present. Enjoy!

The Crunch
Two cups soy milk or rice milk
One scoop (measured serving) of whey isolate protein (If possible, use lactose free, chocolate flavored protein that is low in sugar (less than 6 grams per serving))
One table spoon flax seed (available in bulk at many grocery stores)
One half of a banana
Peanut butter (One heaping table spoon)
Raspberries (eight to ten berries)
Mix in a blender with four ice cubes until ice chunks are no longer present. Enjoy!

The Bootcamp*
One cup soy milk or rice milk
One regular sized avocado (pitted and peeled)
One big spoonful of Greek yogurt
One half of a banana
Two table spoons of honey
*Not intended to be an added protein boost…instead, it is a fun and unique desert or treat

Optional Additions to your Smoothies
Honey (One table spoon) – For added sweetness if necessary (although fruit sugars to be enough)
Berries (blackberries, Strawberries, Raspberries, Goji)
Coconut – Fresh or frozen, both work great
Acai – Frozen packets available at most grocery stores
Apples, Mangos, Papayas and all other fruits

Additional Bases
Water – To lighten the smoothie, you can always mix with water
Yogurt – Plain and low-fat are the best options. Greek yogurt is delicious in smoothies
Milk - If you prefer milk and have never been labeled as lactose intolerant, 1% milk is good
Juices – As bases they provide a lot of sugar and extra calories, so we do not typically recommend them


Do not be afraid to experiment…all of these ingredients taste great in many combinations!

Eight Interesting Facts about Fitness
1. In the course of a lifetime, the resting heart will have pumped enough blood to fill 13 supertankers...so treat it right...it works hard!

2. A person breathes 7 quarts of air every minute, so make sure you treat your lungs right! If you smoke, maybe think twice.

3. The human nervous system can relay messages to the brain at speeds of up to 200 miles per hour. Your brain receives 100 million nerve messages each second from your senses. Eating healthy has a great impact on your nervous system and every other system in your body for that matter.

4. Every day 4000 children and teenagers take up smoking...we need to set a better example.

5. Underwater swimming is the only time you should hold your breathe while exercising...air is free, enjoy it!

6. If all 600 muscles in your body pulled in one direction, you could lift 25 tons...so you are stronger than you thought!

7. There are 206 bones in your body, yet one fourth of them are in your feet, so buy good shoes (You are welcome ladies...show this to your men and blame us).

8. The human body has 45 miles of nerves...no wonder I always feel nervous!


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