Connect with us


The Perfect Breakfast Smoothie Blends (DIY)

Most important meal of the day…




Green Smoothie

You’ve just woken up…
Most important meal of the day…

So, what do we eat every morning?

Well, with the exception of some weekend days when we have a cozy brunch, we start with a smoothie. “Smoothie” can mean anything these days so let’s cover the why and the what:

Why a smoothie?

When you wake up your stomach is empty and ready to soak up whatever you put in. This is the perfect time to feed your body. As you go through the day you start eating other foods that may compete for absorption or bind to certain nutrients, keeping your body from being able to absorb them. By engineering a smoothie with easy to digest and easy to absorb foods, you give your body the opportunity to absorb as much nutrition as possible.

Easy to digest is the second key as you want both quick nutrition to boost you into your day and you also want to minimize the load you put on your body. If you can minimize its job between breakfast and lunch you give your body more time to focus on being healthy and fueling your brain instead of fueling your gut.

What’s in a smoothie?

When engineering the right nutrition for your body it’s important to know what you are putting in, and more importantly what you should leave out.

“Worth it Smoothie” – A smoothie is made from coconut milk (or similar alternative), quality fresh or frozen berries/fruits, vegetables, and added super powders or concentrates. Berries over fruits, and in moderation to avoid blood sugar spikes. A good quality blender is required.

“Worth it Shake” – Powders or concentrates shaken or stirred together with water, coconut milk or other alternatives. No blender needed.

The rules:

  • No milk products, no grains, no beans, no sugar.
  • Fresh or frozen berries/fruits. Berries, the darker the better, are a good first choice for their high nutrition and low sugar content.
  • Fresh bright colored and leafy green vegetables, preferably not frozen as frozen vegetables are normally heated which destroys certain nutrients.

The boosts (powders & concentrates)

Protein boost – You don’t need a lot of protein unless you’re lifting heavy weights and working on building quick muscle, but good quality proteins are important to how you feel and function. A lot of proteins are based on milk, soy, or egg which all can give an allergic response and cause brain fog or worse. That leaves pea, rice and hemp as protein sources. Looking at the quality of the protein, how much your body can absorb and what tastes best, pea protein comes out as the clear winner for us. It’s worth noting that whey protein, which is the most common, is from milk, but causes fewer problems than casein, the other protein found in milk. We still recommend stay away from this in the morning.

Nutrient boosts

This is the meal where we are going to maximize the amount of available nutrition for our body. A filling and nourishing smoothie with berries and vegetables is a good start, but really we can do better. Enter super foods.

Spirulina – a blue green algae packed with nutrition. Our first choice.

Wheat grass and barley grass – Also packed with nutrients, these grasses don’t contain any gluten or grains, but since the seeds do there can be the chance of cross-contamination. It’s great nutrition, but if you are very sensitive to gluten, then you may want to stay away.

Good fats

Coconut oil, mct oil, avocado. A good fat source in your smoothie not only has the benefit of keeping you full longer, but also can be used by your body as fuel or as a building block to hormones and other metabolic components.


When you make a smoothie with lower sugar content from less fruits and more vegetables and super foods it won’t taste nearly as sweet by itself as a smoothie made with only fruits. If you can down your smoothie or shake without any sweetener then that’s great, but if you would like some added sweetness then there are some good sugar alternatives out there.

Stevia extract – our first choice, pure stevia extract is 300-500 times sweeter than sugar. From the stevia plant, the sweetest parts are separated from the plant through water extraction, and then dried.

Xylitol – a natural sugar alcohol found in many fruits and even our own bodies. This is the natural sugar substitute that tastes and looks most like sugar. If you eat too much at one time can cause a laxative effect.

Smoothie ingredient ideas

Good green leafy examples:
Kale, Spinach, Dandelion Greens, Arugula, Romaine, Cilantro, Parsley
Good berry/fruit examples:
Blueberries, Blackberries, Raspberries, Strawberries, Pomegranate, Lemon, Lime, Grapefruit, Apple, Kiwi, Orange, Mango, Banana

Add omega-3 for balance

After we blend our smoothie we add omega-3 fish oil. It’s so important that we get our omega-3 levels back in balance with our omega-6 levels as both sugar and omega-6 intake have increase by over 600% in the past 150 years.

We don’t use capsules with omega-3 since omega-3 is so unstable. It is better to be able to be able to smell the product instead of finding out that it is rancid by burping it up. We use an omega-3 fish oil blended with high polyphenol olive oil which minimizes oxidation and maximizes absorption. We need a high dose of omega-3 to get our bodies back in balance and with a high dose it is extra important to have a very stable omega-3.

Emelie Kamp is an entrepreneur, licensed nutritional counselor, wellness coach, green living coach, author of The Sugar Story, creator of the Dark Chocolate Diet and health industry consultant - working towards transforming the way we feel and the way we see ourselves. Be encouraged, be empowered, live your purpose.

Learn more about Emelie | Get Coaching | Contact

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

For security, use of Google's reCAPTCHA service is required which is subject to the Google Privacy Policy and Terms of Use.

I agree to these terms.

Ask a Health Coach

Who are You?

Eleanor Mariano



Everyone has a story. Our stories are what color in the details of who we are and how we show up to the world around us, and how we engage with it/them: relationships, jobs, schools, etc. We were all intentionally and intelligently designed to be unique individuals.  When we discover who we are, where we came from, and what we were designed for in this lifetime, we find the freedom in seeing ourselves in our truest identity.  It is in this freedom, our personal story can be expressed organically and experienced by others.

The messages of our stories are often communicated and translated through the ways we impact and interact with the people we are privileged to have in our lives— whether for a short while, or for a lifetime. When we discover who we are and the purpose we were uniquely designed to fulfill, we begin to not only value ourselves, we also begin to value others around us at the same capacity of which we value ourselves. Our intentions, interactions, and impact become more authentic, vulnerable, and hold a greater potential to add life changing value to the lives we are privileged to be a part of.

So how do we begin to discover who we are at our core and what we were designed to live for? Awareness is the first step. Taking an inventory of our character, our morals, our values, our tendencies, patterns, feelings, passions, attitudes, relationships can be key to self discovery. These are the fruit from seeds that have been planted in the soil of our young minds from the moment we were even conceived– unconsciously. Taking a brave trip down memory lane to take a good look at where we’ve historically come from, is another key factor to self discovery. These impactful experiences, whether big or small, manifest in our idiosyncrasies. Some of which would be ideal to change, because we and others around us, deserve them to be changed.

We as humans will inevitably share similarities. The genetic and neurological composition of our individual beings however, are uniquely different. When we take a good look at who we are at our core there is a lot to discover about how intentionally and intelligently we were uniquely designed to be, and the life we were destined to uniquely live; serving the world around us at different capacities and various ways.

Here are some questions to ask yourself…
1. Who are you?
2. Where did you come from?
3. What were your designed for here on earth?
4. How were you created to impact the world around you?
5. What does your unique design have, to solve a problem that exists in the community that surrounds your life?
6. When are you going to venture out into a courageous journey of fully living at your greatest potential and impacting at your optimal?
7. What or who do you need in your life, to make this happen? (I call this, resourcing up!)

Sometimes, we need someone in our corner coming alongside us through the journey of self discovery. For those interested in discovering their truest identity and the possibility of unlocking their greatest potential, connect with me! I’d be happy to be a part of that journey and see you thrive as the best version of yourself!

Continue Reading