America’s Nutrition Coach: A Food Prescription for All Day Long

Rovenia Brock a/k/a Dr. Ro

By Dr. Ro
NNPA Columnist

 

Whether you vowed to lose the weight – for the very last time, get your dream job, or harder yet, rear perfect, angelic geniuses – this year you’ll need energy to achieve all of your heart’s desires (and promises) and I’ve got a deliciously, smooth remedy to help. You may have tried these “meal in a cup” beverages lauded for their “instant” weight-loss power. The truth is meal replacements can be nutritious additions to a balanced diet of vegetables, fruit, lean protein, and sprouted whole grains.

But you get more bang for your nutritional buck when you control the ingredients that go in to your smoothie choices. Let’s face it, some of the options you buy at the mall, airport, and other such places – can contain a whopping 25-40 grams of sugar, having little nutritional benefit at all. Yikes!

Since food is medicine, it’s a good idea to opt for your own personal arsenal of top shelf DIY smoothies – not those found in a can or bottle – in order to control the sugar, calories, and nutritional content therein. Now comes the time for you to dust-off your Vitamix, Ninja, or any high-powered blender or bullet; try these recipes to soothe your sniffles, detox your body, replace heavy, hi-fat meals, lose weight, get youthful-dewy skin, or all of the above. These are dairy-free, vegan recipes that double as gluten-free options. Each smoothie batch has 21 grams of protein (provided by Hemp protein concentrate).

Here are my go-to smoothies and the reasons they are such a big part of my family’s (and my patient’s) diets:

 

  1. My Pick-Me-Up Green Smoothie

I love this one because the green veggies and fruits in this smoothie have natural anti-inflammatory antioxidants and chlorophyll, which reduce inflammation in the body that leads to joint and muscle pain (think arthritis) and that feed destructive free radicals that lead to chronic diseases of the heart, and more. This smoothie also boosts energy and metabolism, found in the matcha green tea powder and fresh ginger it contains. For an extra power-packing energy boost and anti-inflammatory alkaline boost, I add 1 scoop of organic, whole leaf wheat grass powder, which also boosts immunity.

 

Here’s your Food Rx:
2 handfuls washed, fresh spinach

2 handfuls washed, fresh collards and/or kale

4-5 spears fresh pineapple

½ cucumber

1 peeled kiwi fruit

½ banana

1 small orange, peeled

1 small granny smith or fuji apple, quartered

1-thumb-sized piece of fresh ginger, peeled (more if you like spicier flavor)

1 scoop Hemp Protein concentrate

1 tsp. matcha green tea powder

1 scoop Organic whole leaf, wheat grass powder

1 cup pure coconut water

 

Blend to all ingredients to desired consistency

Serve Cold poured over ice cubes or for extra energy boost poor over Wheat Grass ice cubes (found in frozen foods section of Whole Foods, Publix, or local grocery store) Makes four, 6-ounce servings.

 

  1. The Detox Formula Smoothie

This is my go-to Detox smoothie (and sometimes a juice when made without the protein concentrate). Rich in potassium, magnesium, Vitamin A, and B-vitamins, beets support healthy liver function. If you’ve ever had dare I say, 1 too many cocktails, or eaten poorly, this is a great smoothie to detox the liver. Beets are especially healthy for women because they replenish the iron lost to menses and for those who are pregnant or who wish to conceive, beets supply iron and B-vitamins for the growth of new cells during pregnancy. What’s more beets contain boron, a mineral necessary to produce healthy human sex hormones. That’s code for “Get your Sexy back!” Finally, the antioxidants, vitamins, and fiber found in the supporting fruits of this smoothie make it a slam-dunk for detoxing the body.

 

Here’s your Food Rx:

 

3-4 Med Beets

1 small Orange

1 Granny Smith or McIntosh Apple

2 Carrots

4 Pineapple Spears

1 handful Blackberries

1 scoop of Hemp Protein Concentrate

1 Cup Pure Coconut Water (uber hydrating)

Thumb-sized pce. Fresh Ginger root cut into slices

Blend all ingredients and serve over ice

Drink up! Rich source of Vitamins C, A, Fiber to detox!

Makes 4/ 6 oz. servings

 

 

  1. Antioxidant Punch (for glowing skin and wellness)

This smoothie is an elixir for youthful, dewy skin that glows. It is an uber-rich source of antioxidants, Vitamins A & C, Beta-carotene,

and of heart-protecting soluble fiber.

 

Here’s your Food Rx:

4 Pineapple Spears

¼ Cup Blueberries-washed

5-6 medium Strawberries-washed, tops removed

¼ C Raspberries-washed

2-4 Carrots-washed

1 Orange small, peeled

1 small Granny Smith or McIntosh Apple

1 Thumb-sized piece of Ginger root cut into slices

1 scoop Hemp Protein Concentrate

1 Cup Pure Coconut Water (substitute filtered or purified water and save 45 calories/8 oz serv.)

Blend, serve over ice

Makes 4/ 6 oz. servings

 

Enjoy and be well!

 

 

Rovenia Brock, Ph.D. is a medical advisory board member and contributor to the “Dr. Oz Show,” where she helped more than a half-million Americans lose more than 5 million pounds. She is the author of “Dr. Ro’s Ten Secrets To Livin’ Healthy (Bantam). For more health, nutrition, and fitness tips, join Dr. Ro and her social media community and get a FREE Download of her new eBook of super-easy tips, “You Healthy and Happy” at www.everythingro.com.

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