Easy Anti-Inflammatory Smoothie
Smoothie to help with those extra few weight pounds, or just to feel amazingly better:
In a blender, combine:
- 5oz of frozen edamame
- 2.5 – 5oz of greens: dino kale, red kale, spinach, dandelion greens, etc.
- 4-8 ounces cucumber or celery juice
- ~105g frozen berries
- 1 packet of unsweetened açai frozen
- ~1/4oz nuts/seeds
Blend it together & enjoy!
BONUS ADD-INs:
- Spirulina/chlorella (1-2 scoops)
- Dash of baking soda, apple cider vinegar (1 Tblspn – 1/4 C).
BE SURE to let these two bubble and fiz and SETTLE first!
Key Players in this Easy Anti-Inflammatory Smoothie
4oz provides ~14-21g of complete protein (complete amino acid profile), 8g healthy fat, 14g carbs, great fiber (!). Soy is estrogenic so when consumed in its natural form (e.g., with the fiber), it helps regulate hormones (the fiber absorbs extra estrogen in the gut like a sponge & you 💩 it out!). Estrogen is also AMAZING for brain growth/development AND recovery for athletes!!
Dark leafy greens contain a variety of beneficial antioxidants and micronutrients. Here, dark leafy greens are used for their beta-carotene, an an antioxidant found in many fruits and dark leafy green vegetables, that is a precursor to another antioxidant, retinol (Vitamin A), and has a strong inverse relationship with C-reactive protein (CRP, an inflammatory marker) and systemic inflammation (Persia et al., 2022; Erlinger et al., 2001; Schultz et al., 2019).
Cucumbers are rich in water, polyphenolics (potent anti-inflammatory antioxidants), and cucurbitacins (a class of terpenes with anti-inflammatory and other health benefits) that are known to possess multiple antioxidant, anti-carcinogenic, anti-inflammatory, anti-diabetic/hyperglycemic, anti-aging (anti-hyaluronidase, anti-elastase), diuretic, metabolism-boosting, amylolytic, antimicrobial, and analgesic effects (Uthpala et al., 2020; Sharma, Sharma, & Sandhu 2020). Further, processing cucumber to juices or smoothies allows the consumption of other antioxidants like chlorophyll and additional fermentation benefits such as alteration of gut microbiome composition that favor beneficial metabolism and reductions in excess weight and obesity (Zhao et al., 2021; Mezeyová et al., 2018). http://www.dr.lib.sjp.ac.lk/bitstream/handle/123456789/12306/Nutritional%20Bioactive%20Compounds%20and%20Health%20Benefits%20of%20Fresh%20and.pdf?sequence=1&isAllowed=y https://link.springer.com/chapter/10.1007/978-981-15-7470-2_17
Celery and celery extracts are rich in flavonoids, vitamins, minerals, fiber, antioxidants (e.g., polyphenols and phenolic acids), and even essential oils! Further, processing celery to juices or smoothies allows consumption of other antioxidants like chlorophyll and additional fermentation benefits (Zhao et al., 2021; Mezeyová et al., 2018). These beneficial compounds enable celery and celery juices to have various anti-diabetic, anti-obesity, anti-cardiovascular, and anti-inflammatory properties and can reduce blood glucose and serum lipids (Zhao et al., 2021). Studies suggest probiotic fermentation of celery juice can enhance the total polyphenols, flavonoids, vitamin C, etc. that have potent anti-inflammatory properties as well as numerous other health benefits. Fermented celery juice can also produce alterations in the composition of gut microbiota, increasing the ratio of Firmicutes/Bacteroidetes and the relative abundance of beneficial bacteria (Lactobacillus, Ruminococcaceae_UCG-014, Faecalibaculum and Blautia), and decreasing the relative abundance of harmful bacteria (Alloprevotella and Helicobacter), which can contribute to its benefits on reducing obesity and improving metabolic disorders (Zhao et al., 2021). https://pubs.rsc.org/en/content/articlelanding/2021/fo/d1fo00560j/unauth https://www.researchgate.net/profile/Miroslav-Slosar/publication/323870554_Evaluation_of_quantitative_and_qualitative_characteristics_of_selected_celery_Apium_graveolens_var_Dulce_varieties_in_the_context_of_juices_production/links/5b0f9b370f7e9b1ed7037d6b/Evaluation-of-quantitative-and-qualitative-characteristics-of-selected-celery-Apium-graveolens-var-Dulce-varieties-in-the-context-of-juices-production.pdf
105g provides great antioxidants (protects against Alzheimer’s! Promotes brain health, glowing skin/hair/nails, great fiber! Helps the gut! Extra bonus Manganese! Solid glycemic index profile [no sugar crashes]).
Blueberries are rich sources of a variety of beneficial antioxidants, including flavonoids (mainly anthocyanidins), polyphenols (procyanidin), phenolic acids, pyruvic acid, chlorogenic acid, and many others (Ma et al., 2018). Through these antioxidants (especially polyphenols, anthocyanins, and carotenoids), blueberries have preventative/protective and reductive effects against cancer, obesity, inflammation, aging, degenerative diseases, cognitive decline, metabolic disorders, weight gain, glucose management and diabetes, heart and cardiovascular diseases, atherosclerosis, vision loss, lung problems, and liver impairments AND can improve brain function, bone health, and immunity. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164568/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5297730/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9146061/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912458/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147004/)
Amazing healthy fats! 2 packs of unsweetened açaí have 10g of fat. Long endurance sustained energy. Great antioxidants & glycemic profile (similar to blackberries - - not sugar crashes).
Nuts and seeds are excellent sources of a variety of micronutrients, antioxidants, vitamins, and minerals as well as macronutrients (e.g., protein, healthy fats, and some carbohydrates). Specifically, the magnesium, chromium, protein, and fats in nuts and seeds can help with glucose utilization/metabolism and satiety.
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