Smoothie Demo

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I am so excited and proud of myself because no matter where I am (San Diego or Arizona) I continue to follow my dreams and make things happen. This smoothie demo for my apartment complex is what I call making things happen!!

I will be demonstrating 3-4 smoothies, sharing my nutrition knowledge, and doing what I love.

Important Nutrition info

  • • 4 Leading causes of death are nutrition related: heart disease, cancer, diabetes, stroke (2/3 of cancers are due to nutrition)
  • • Most under-consumed nutrient: Vitamin D, Fiber, Calcium, Potassium
  • • Most over-consumed nutrient: sodium, solid fat, added sugar, refined grains, alcohol

  • • Fiber goal
    : aim for 25g/day for women, 38g/day for men
  • Phytochemicals: substances found in plants that may reduce risk of certain diseases

  • • Dietary guidelines for Americans
    –Healthy eating pattern across lifestyle
    –Focus on variety, nutrient dense foods
    –Limit calories from added sugar, sat fat, avoid trans fat, reduce sodium intake
    –Shift to healthier food and beverage choices
    –Support healthy eating patterns for all
  • • Fruits and Vegetables
    –Focus on whole
    –Variety of color = different nutrients

• Water and Fat Soluble Vitamins
–Water soluble vitamins, which are highly soluble, require daily replenishment in your body
–Fat soluble vitamins, which are also essential for your health, do not need to be replaced every day

  • • We don’t consume enough Omega 3 (Alpha-linolenic acid)
    –Main sources: fish, ground flaxseed, chia seed, walnuts
    –Function: anti inflammatory, dilation of blood vessel (lower BP), inhibits blood clotting
    –ALA: 1.1-1.6g/day = 1tbsp flaxseed, 1 tsp chia seeds

Vitamin Sources + Benefits
Screen Shot 2017-03-15 at 11.04.44 PMDietary Reference Intake Chart

The Dietary Reference Intakes (DRIs) are nutrient reference values developed by the Institute of Medicine of The National Academies. They are intended to serve as a guide for good nutrition and provide the scientific basis for the development of food guidelines in both the United States and Canada. These nutrient reference values are specified on the basis of age, gender and lifestage and cover more than 40 nutrient substances. Source here.

DRI chart PDF here.
Vitamin Needs of Athletes article here.

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1. Pitaya Smoothie

  • ½ Pitaya Plus packet
  • 1 cup unsweetened almond milk
  • ½ cup mango
  • ½ cup pineapple
  • 2 tbsp peanut butter
  • 1 tbsp chia seeds
  • Serves 1 person, 8oz smoothie
  • Andy-Pitaya-All

2. Spinach Smoothie

1-2 cups spinach
1 cup unsweetened almond milk
1/2 cup frozen mango
1/2 cup frozen banana
1 tsp fresh ginger
2 tbsp ground flaxseed

  • Serves 1 person, 8oz smoothie
  • IMG_2291

3. Date Smoothie

3 dates, pitted
1 cup unsweetened almond milk
1/4 cup frozen mango
1/4 cup frozen pineapple
1 frozen banana
3 tbsp hemp seeds

  • Serves 1 person, 8oz smoothie

**my favorite post workout smoothie. More workout nutrition info here.


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