My Favorite Go-to Smoothie

Protein is critical when it comes to body repair and is essential to life. Consuming too much or too little can negatively effect the body and its systems, so it is important to consume the proper amount. More protein isn't always better. Adequate protein intake varies greatly from person to person. Gender, weight and activity level are just a few of the factors that help to determine daily intake. Highly active people need more protein than someone with a sedentary lifestyle. For those who maintain a healthy, wholesome diet and meet their daily energy requirements, there is no need for added protein in the diet. I aim for roughly 45 grams of protein daily [some days more, some days less] and regularly consume all of my macronutrients, including protein, from healthy, wholesome foods. [Bowl of ice cream, what ice cream?]

[To find protein intake, calculate your body weight in kilograms by dividing your weight in pounds by 2.2. Take weight in kilograms and multiply by .8 or 1.0 depending on physical activity. Example: 200 lbs / 2.2 = 90.90, 90.90 x .8 = 72 grams]

Keep in mind that protein is a macronutrient and consists of 4 calories per gram. Consuming more daily calories than burning will lead to fat storage. Be mindful of what you consume. More protein isn't always better, particularly long term.

As I stated before, I highly recommend consuming most if not all of your protein as complete protein, from high quality, whole-food sources, such as lean poultry and beef, fish, eggs, cottage cheese and Greek yogurt, just to name a few. But when time is limited [or the fridge is bare] a great way to sneak protein into your day is through a protein smoothie - no, not the nasty tasting kind! Add a little fruit, pack in some veggies and some high quality protein powder, and voila! Instant deliciousness!

✓ Half medium banana

✓ 1/2 cup plain Greek yogurt

✓ Vanilla protein powder

✓ 5 frozen strawberries

✓ Small handful blueberries

✓ 1 cup almond milk

✓ 1-2 cups spinach or kale

Blend and enjoy!