Week 5 - How to Makethe Perfect Smoothie

Copyright The Fertility Companion, 2016

A Few of Ruth's RulesDon't add ice. PLEASE! Very cold food & drinks will quench yourdigestive fire and make it much harder to break down whateverfood you're eating.

Use a mix of veggies and fruit and be sure to add some fat & proteintoo. Remember the lessons from earlier weeks, every meal or snackneeds to have some fat, protein and carbohydrate to keephormones happy.

Blending up a smoothie makes it easier to digest, because themechanical job your teeth does in chewing is already done. Don'tgulp down your smoothie though, take some time to drink it.Savour it, smell it, enjoy it. This gives your body time to respond bymaking the appropriate digestive enzymes.

Some of my favourite ingredients:

Avocados end upin almost everysmoothie I make.

They add healthyfats, fibre,

vitamin E &

folate. They alsomake your drinksuper creamyand filling.

Nuts, as nutbutter add aprotein punch.

Check for addedsugar & salt

before you buy.

Almond isfabulous, trycashew &

hazelnut too!

Coconut oil addshealthy fat which

helps withweight loss andalso makes yourdrink creamy.

You can usecoconut water

too!

Cinnamon addsflavour and alsohelps to stabiliseblood sugars.Add a teaspoonof the groundspice and enjoy!

Copyright The Fertility Companion, 2016

The Basic Smoothie Recipe

Liquid base - filtered water, coconut water, nut milk or vegetablejuice that you've just juiced!

3:1 ratio of green veggies to fruit to keep natural sugars on the lowside.

Fat - avocado, coconut oil or nut butterProtein - ground seeds like hemp or flax. Soaked chia works well &nut butter also provides protein.

Optional Bonus ingredients - raw cacao, flax, green powders, gojiberries

What ingredients work best?

KaleBeet greensParsleyMintFennelCucumberSpinachCeleryDandelion GreensAvocado

GREEN VEGGIES1-2 CUPS

FRUITS & SWEETVEGGIES1/2-1 CUP

ApplesBananasBerriesPineappleCarrotsPearPapayaKiwiWatermelon

PROTEIN1-2 TABLESPOONS

Chia SeedsHemp SeedsPumpkin SeedsSesame SeedsNut Butters

Hemp SeedsWalnutsFlax OilHemp OilCoconut OilChia SeedsAvocado

FAT1-2 TABLESPOONS

SUPERFOODS1 TSP - 1 TBSP

Bee PollenLucumaCoconutRaw CacaoGoji BerriesDatesGreen PowdersCayenneGinger

LIQUIDS1-2 CUPS

Filtered WaterVegetable Juice(freshly prepared or100% veggie & fresh)

Coconut WaterNut or Seed Milk