2. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Smoothies Everyone talking about them how do I join in on the fun?

3. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Objectives Participants will be able to: Explain the pros and cons of using Smoothies to replace meals or as a snack. Describe the main ingredient groups for a healthy and delicious smoothie. Be able to make your own a satisfying and delicious smoothie. Name the essential tool for making a smoothie. 2

4. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Healthy Breakfast or Snack We don’t’ eat enough fruits and vegetables. Keep other ingredients healthy and satisfying Smoothies allow us to get more fruits and vegetables quickly and easily Puts all the fiber from the fruit and veggies in our bodies a quick snack or a complete meal Barbara Rolls, a nutrition professor at Pennsylvania State University and author of the Volumetrics diet book series says, “most of us are not eating enough fruits and vegetables, so if [smoothies are] encouraging people to eat more fruits and vegetables, they’re keeping the other ingredients pretty healthy and they’re finding them satisfying, I think that could be a good thing.”. 3

5. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Healthy or Not? PinterestPinterest or Google have a ton of great Healthy Smoothie ideas and recipes. PinterestPinterest or Google have a ton of “not so healthy” Smoothie recipes, there are some that are just ice- cream shakes. Everybody’sEverybody’s got a guide the best smoothies type the search word ‘smoothie’ on Google or Pinterest or YouTube and you will get thousands of options. 4 https://www.pinterest.com/search/pins/?q=smoothies

6. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Break it down 5 Fat optional Liquid Fruits or Leafy Greens Boost optional This is a perfect Snack Fat: you can get it with coconut or flaxseed oil or a nut butter Boost: optional, add flax seeds, vanilla, cinnamon, ginger, basil, spirulina or any healthy additive or flavor boost you can think of Protein Punch: can come from yogurt or other dairy, protein powders, or nut butters Liquid: Start with any healthy liquid. I like non dairy milks or water. Juice is high in sugar Fruit: optional for green smoothies. adds nutrients and sweetness, freeze fruit to eliminate ice cubes Leafy Greens: optional for fruit smoothies, spinach is mild, try kale, swiss chard and others. This is a perfect meal replacement

7. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Break it down 6 Fat optional Liquid Fruits or Leafy Greens Boost optional This is a perfect Snack FatBoostProtein PunchLiquidFruitLeafy Greens This is a perfect meal replacement YouTube Video: 5 Healthy Breakfast Smoothies

8. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Nutrient Dense and Fat Containing 7 Snacks Meal Replacement Fat: Is required for biological functions Is burned by your body for energy Is the highest energy food per gram Building blocks for cell membranes Building blocks for hormones Helps vitamin and mineral absorptions slows down gastric emptying (the movement of food through the digestive reduces the insulin spike associated with carbohydrate ingestion. 2 Mono-Unsaturated fats Saturated fats Poly- Unsaturated fats TRANS-FATS Good Fats come from avocados, peanuts, almonds, salmon, trout, sunflower seeds, olive oil, sesame oil, sunflower oil, and flaxseed oil No Hydrogenated oils

9. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions The Carbs 8 Snacks Fruits or Leafy Greens Meal Replacement Fruit: optional for green smoothies; adds nutrients and sweetness. Freeze fruit to avoid watering it down with ice Leafy Greens: optional for fruit smoothies. Spinach is mild; try kale, swiss chard and others. In everything we eat, even veggies, fruit, grains and dairy. Great source of fuel Good carbs are whole, complex, natural state and unrefined. Bad carbs are simple sugars, refined, enriched and processed. Balance of carbs, fats and protein is important to building any kind of healthy meal. Balance of carbs, fats and protein is important to building a healthy smoothie If it is just a snack, you might eliminate the fat Add more greens for a nutritious punch For some people it is an acquired taste and they work toward adding more greens. Fruit will keep it sweet and kids love fruit smoothies.

10. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Macronutrient Availability 9 Add fish oil, sprouts, ground flaxseed, chia seeds, bee pollen, spirulina/wheatgrass/green powder, maca/acai/cocoa powered or probiotic Blending & juicing disrupt the mechanical structure of plant cells. Which increases the accessibility of many micronutrients. The micronutrients are bound to large molecules with in the plant cell. Blending, heating and chewing these foods, break down these cellular structures to increase the availability of the bound micronutrients. But many may not be accessible for absorptions by chewing alone. Blending increases our likelihood of absorbing these nutrients. Another reason why blending is better than juicin is because these micronutrients that are bound to fiber within the plant cell may be removed with the fiber by juicing. 1 1 Snacks Boost optional Meal Replacement Boost: optionally add flax seeds, vanilla, cinnamon, ginger, basil, spirulina or any healthy additive or flavor boost you can think of.

11. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Hydration 10 The human body is about 60% water Start your day with Fruits and Veggies to get your body hydrated Add ice or frozen fruit for extra cold hydration Even milk and yogurt are mostly water Even if your smoothie is dairy based, it will still quench your thirst Drink 8-15 8oz glasses of water a day depending on your activity level and food types

12. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Fun and Easy 11 Kids enjoy smoothies Fun to make Customized to their taste buds Keeping frozen fruit makes them cold and creamy for a perfect summer snack Can put the ingredients in a ziplock and freeze until you are ready to blend. Blend and Go Easy enough that even a child can make one Cute Baby Makes Green Smoothie

13. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Don’t skip the chew 12 “Liquid greens should not replace whole fruits and veggies Chewing and digesting whole foods slows and stabilizes the entry of nutrients into the blood Keeps insulin and other hormones balance” -David Katz, author of Disease Proof: The remarkable truth about what makes us well. Chewing whole foods is always the first choice, but for a busy family on the go, smoothies are way better than pop tarts or other sugary morning options.”

14. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions What do I need to get started? 13 A 16 oz Blender Any good blender will do, but You might need to add enough liquid and non-frozen ingredients first to make it smooth, then add frozen fruit at the end. If you have a high powered mixer like one of these, you can throw everything in at once Equipment Review: Best Blenders Video Vitamix 5200 $487 on Amazon Breville Hemisphere Control Blender $199 on Amazon

15. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Take 5 to Consider 1.What are the pros and cons of using Smoothies to replace meals. 2.What are the main ingredient groups for a healthy and delicious smoothie? 3.How would you make a cold and delicious smoothie? 4.What tool is essential in smoothie making?

16. supported by a grant from: US Dept. Health & Human Services, Health Resources and Services Administration, Bureau of Health Professions Take 5 to Review 1.Pro is it is quick and easy to get a powerful nutritious punch in an easy, on the go drink, that can taste delicious. Con is it is better to chew whole food than drink it. Pro blending helps you absorb more micronutrients. Con is not everyone has a high powered blender. 2.The main ingredients are fat (optional), liquid, fruits and veggies, protein for meal replacement and boost options for a more powerful punch. 3.I would put some frozen berries in my Vitamix, with protein powder, coconut oil and cover it all with almond milk. I might add truvia, flax seeds, vanilla and cinnamon for flavor. Blend and go. 4.A good blender is essential.