How to make a Balanced Smoothie
Choose at least 1 from each category and mix together in a blender for a perfectly balanced smoothie.
It’s the perfect way to start your day!
Protein – usually 1-2 scoops (1 for a snack and 2 for a meal)
Whey Concentrate Protein Powder
Brown Rice/Hemp/Green Pea Protein Powder
Egg Protein Powder
Fresh Organic Eggs
Plain Greek Yogurt
Organic Plain Kefir
Vitamins/Minerals (usually ½ – 1 cup)
Fruit (berries) – frozen is easy and makes a nice, cold shake
Fresh veggies – consider adding greens (spinach, kale, chard)
Greens powder
Liquid (Add 1-2 cups of liquid – you may need more for desired consistency)
Filtered Water
Coconut water
Unsweetened Almond milk
Unsweetened Coconut milk
Unsweetened Rice milk
Good Fat (Add 1 T, ¼ avocado or ¼ cup nuts)
Chia Seeds
Coconut oil
Avocado
All Natural Nut Butter
Raw Nuts
Ground flaxseeds
Flaxseed oil
Anti- Cancer Foods
Add these 9 foods to your diet and decrease your cancer risk
There are practical, healthy, and yummy food choices that can be made by you every single day to incorporate cancer-fighting foods into your diet. Take a look at the list below and begin incorporating these foods in every meal or snack.
1. Vegetables: rich in antioxidants and anti-cancer nutrients
- Colorful: beets, spinach, carrots, tomatoes, squash, etc
- Cabbage family: cabbage, broccoli, Brussels sprouts, cauliflower
- Allium family: onions, garlic
2. Cold water fish: loaded with anti-cancer fats which stimulate immune function
- Salmon, haddock, bass, cod, mackerel, sardines
3. Legumes: have cleansing aspect of soluble fiber
- Garbanzo, kidney, pinto
4. Kelp: rich in anti-microbial agents and soluble fiber
- Dulse, nori, wakame
5. Colorful berries: have anti-cancer agent, ellagic acid, which causes cancer cells to self destruct
- Raspberries, dark cherries, blueberries, blackberries
6. Yogurt: nourishes gut and immune system
7. Green tea: contains cancer-fighting catechins
8. Healthy Seasonings: have anti-cancer and immune-stimulating agents
- Mustard, curry, hot peppers, salsa, cinnamon, garlic, onions, ginger, sage, rosemary, thyme
9. Clean water: helps dilute and cleanse impurities, stabilize acid/base balance, and provide a healthy flow of nutrients into the cells and toxins out of the cells
Eat a Rainbow of Color
Red fruits and vegetables
Contain the nutrients lycopene, ellagic acid, Quercetin, and Hesperidin. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL (bad) cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.
Orange and yellow fruits and vegetables
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, andvitamin C. These nutrients reduce age-related macular degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.
Green fruits and vegetables
Contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin,resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.
White fruits and vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.