Advice from Dr. Ryan Shelton, Zenith Labs Medical Research Director – Creating a Better Green Smoothie

Many popular health and fitness programs want you to mark the beginning of a “health kick” with a promise of a huge, dramatic, overnight change. This mindset sets you up for failure before you even begin. I’ve been known to fuel my body with processed junk—shoutout to long workdays, lack of time, being overwhelmed, and the convenience of fast food. 

My BFF introduced me to something that quickly changed my life—green smoothies. The blend of fresh fruits and dark leafy greens brought me back to life, gave me energy and it was a fast and healthy alternative to fast food. As Dr. Ryan Shelton from Zenith Labs put’s it, brassica vegetables, like kale, “help the liver to detox from the ubiquitous environmental toxins that we’re all exposed to, but they also help to keep your DNA telomeres long and to prevent the aging process”.

Create a better green smoothie:

1. 60/40 rule. Warning, don’t just throw things in the blender, not only is there a good chance it will come out brown and unappetizing looking, but it will probably also taste awful. To save you from smoothie-fails grab those measuring cups and fill your blender with 60% fruits to 40% leafy greens. 

2. Ditch the ice. Freeze fruit instead. I always have my freezer filled with frozen bananas, strawberries, mangos, and pineapple. The frozen fruit is what makes all the difference in your smoothie. 

3. Use a good quality blender. I recently bought a Vitamix and let me tell you, it changed my smoothie-making game. No more leafy chunks, just a thick and delicious smoothie. If you do not have a high-powered blender, blend up your leafy greens and liquid base first. Then, add your remaining fruit and blend again.

The formula for the perfect green smoothies:

1 cup leafy greens
½ – 1 cup liquid
2 cups fruit

What are leafy greens? Spinach, kale, swiss chard

What kind of liquid? Water, coconut water, oat milk, almond milk, coconut milk

What kind of fruit should I use? Anything and everything! I always start with frozen bananas and just add what I have on hand in the freezer. Strawberries, pineapple, mango, blueberries, raspberries, dragon fruit, and more.

Give your smoothie a boost with add-ins like chia seeds, hemp hearts, almond butter, or flaxseed. 

Nutrition Tips & Tricks 

I am not a nutritionist, but one thing is for sure I am always working towards living a happier and healthier lifestyle. With that being said, I thought I would share some of my favorite nutrition tips and tricks:

1. Always have a snack on hand for when hunger strikes. That way you’ll reach for something healthy instead of something naughty.

2. Meal prep! I know, I know, you’ve heard it all before. I actually will prep food for only a couple of days, and it has to be something that I can change up because I am not a fan of eating the same thing every single day.

3. Drink more water. Use a straw it’ll help you drink more water.

4. Eat more fruits and veggies, this is where green smoothies come in handy!

5. Check on your mental health with Dr. Ryan Shelton Zenith Labs.

6. Give yourself some self-care, when you feel good, you’ll eat well.

7. Go for an evening walk.