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June 23, 2019: Fruits and Veggies

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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We all know fresh fruits and vegetables are huge nutrient contributors, taste delicious, and are a part of a healthy diet. June is all about celebrating these tasty plants - it’s National Fresh Fruit and Vegetables Month! This week, we’re going to talk about how you can celebrate by fitting more fruits and vegetables into your diet this month and beyond.

Smoothies Make it Easy

Most of us have a goal of increasing our daily intake of fresh produce, and there's no better time to do it than with the abundance of seasonal fruits and vegetables on hand now. There’s also no better tasting and efficient way to do this than with a nutrient-packed smoothie.

Smoothies aren’t just the breakfast of choice for those of us running out the door. They are also an excellent way to replenish nutrients after a hard workout. Your body loses electrolytes, protein, and carbohydrates as you sweat it out, and a smoothie can replace them if made with the correct ingredients. Avoid buying smoothies from franchises because they are full of sugar and don't contain the nutrients needed to replace what you've lost. Sure, they taste good, but they are more like desserts.

The Perfect Smoothie

The perfect smoothie is made with a combination of protein, carbohydrates, and liquids. This balance can help restore your muscles and help them recover as well as energize you and keep you full.

The Carbs

Fresh or frozen fruits are a great start because the natural sugar in fruits return glycogen levels in the muscles and replace lost carbs. Post-workout, bananas, especially frozen, are a great choice because they are high in potassium and that prevents muscle cramping and stiffness.

The Protein (+ some more)

Leafy greens, like spinach, are a great addition to your smoothie because they are packed with protein, fiber, calcium, and they have good amounts of Vitamins A, C, and K. When you add them to other protein-rich ingredients, like chia seeds, Greek yogurt, or nut butters, you take the smoothie to a whole new level.

The Liquids

Liquids in your smoothie should serve a purpose other than adding moisture to the mix. Coconut water has electrolytes and is great for rehydration on a hot day or after a workout. It's also a good source of carbohydrates to help with your energy levels. Natural fruit juices without the added sugar, like cherry or cranberry juice, make great components, too. Unsweetened almond milk is always a good stand by, but you can use any milk you like. Packed with protein, milk of any type is a great liquefier.

Here are a couple recipes to get you started!

Green Smoothie

  • 1 frozen banana

  • 1 cup frozen mixed berries

  • 2 cups chopped spinach

  • 1 TBSP flaxseed

  • 1 cup coconut water

Combine ingredients in a blender and pulse until smooth.

Banana Oat Smoothie

  • 10 oz of water or almond milk

  • 1 scoop whey protein

  • 1 TBSP peanut butter

  • ½ banana

  • 1/8 cup oats

  • 5-6 ice cubes

Combine ingredients in a blender and pulse until smooth.

Smoothies have a basic structure and can be made any combination of ways. Make sure you're using the freshest ingredients (or frozen), not adding sugar with juices or ice creams, and are putting in ingredients with the maximum health benefits for you.

Next Sunday, we’ll talk about making your vacation a healthy one that keeps you on track with your goals - without sacrificing fun.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.