If you start your day with caffeine and a sugary breakfast such as donut, pastry, or muffin, you are likely noticing an energy crash mid-morning.

Eating healthy can be challenging with a busy schedule.  Getting your day off to a good start with proper nutrition can improve your energy, boost your immune system and eliminate cravings for unhealthy foods during the day.

I have found that starting my day with a nutritious smoothie can pack a lot of nutrition in one easy drink.  It is easy to prepare, you can take it with you on the road if necessary.


Here are the basic ingredients that I use:

  1. Greens – high in micronutrients, I would use about 2 cups of your choice of mixed greens. It is easy to buy pre-washed organic greens at many grocery stores these days.
  2. Berries – high in anti-oxidants and very yummy. Use about ½-2/3 cup of your favorite mix
  3. Fats – this is SUPER important, do NOT skip the fats. Fats have gotten a bad rap, but healthy fats are essential nutrients for your body.  Nothing will give you more brain power than a dose of essential fatty acids.  I like to add in a mix, such as ½ avocado, 1 tblsp olive oil, 1 tblsp coconut or mct oil
  4. Herbs to taste – high in minerals and vitamins, and add more flavor. I add in parsley, cilantro, mint, or celery
  5. Liquid – If you are not sensitive to dairy, you can use yogurt or keifer. I prefer herbal tea, or if nothing else, just plain water will work.

Optional ingredients: stevia, banana or apple to add more sweetness; nuts such as walnuts, cashews, pecans or almonds; seeds such as chia, hemp, or flax.

Have fun and mix it up a bit. Most importantly, see how you feel.  Don’t believe me, try a smoothie breakfast for 1 month and see what you notice.  I suggest avoiding sugar along with your smoothie.  Keep a journal of how you feel in the morning, mid-morning, and at lunch time when you start the smoothie routine.




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