The last few weeks after our workout sessions, I’ve loved whipping up this nutritious smoothie for Barbara and me. It really seems to give us the boost of energy we need after working our muscles hard. I’m excited to share the recipe with you.

Whether you’re recovering from a hard training session, from an illness, or you just need to recover from the stress of daily life, a healthy diet is essential to support that process.

Whole foods are at the center of a healthy diet. They’re packed with the minerals, vitamins, antioxidants, and other nutrients that you need to heal.

These foods include grass-fed lean meat, wild caught seafood, high-quality eggs, organic or locally grown vegetables, healthy fats, a moderation of fruit, starchy tubers, rice, nuts, and gluten-free grains.

The smoothie we have for you today fits into that diet and is super tasty too.

Kale is the green leafy vegetable that anchors this smoothie. It’s one of the most nutrient-dense foods on the planet. Just 3 1/2 ounces of kale contains:

• 200% of the RDA for Vitamin C
• 300% of the RDA for Vitamin A
• 1000% of the RDA for Vitamin K
• 3 grams of protein

It also contains significant amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper, and Manganese. At 2 grams, it’s fiber content is generous, and it only contains 50 calories.

Kale also is lower in oxalates than spinach which would make it a better option for people who are prone to kidney stones.

A Granny Smith apple, pomegranate seeds, blueberries, and strawberries make up the rest of this drink.

WATCH THIS VIDEO AND SEE HOW TO CUT OPEN A POMEGRANATE THE SAFE AND EASY WAY

Generally, you should limit your fruit intake because of the fructose content. However, the glycemic indexes of these fruits are not exceedingly high.

Also, they offer numerous health benefits. Their higher fiber and antioxidant (polyphenols) content may be responsible for slowing down carbohydrate digestion.

Where they really shine, though, is in their antioxidant content.

All of these fruits score very high on the list of antioxidant-containing food with blueberries always scoring at or near the top. See here and here.

Watch this is interesting Ted talk on strawberries.

There is some controversy on whether antioxidants from our diets actually neutralize free radicals or support the process through some other means. See here and here.

However, what we do know is that people who consume diets of high antioxidant foods are healthier individuals overall. Also see here.

These five ingredients all add up to an incredibly healthy smoothie, and just wait until you taste how delicious it is too. It’s the perfect refreshing drink after an intense workout.

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Pomegranate And Berry Blast Green Smoothie (Weekly Workouts)

 

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Prep time

10 mins

Total time

10 mins

 

I am using my Vitamix Professional Series 500 to blend this smoothie.

Ingredients

• 2 large organic Kale leaves
• 6-7 medium organic strawberries
• 1 cup pomegranate seeds
• 10-20 organic blueberries
• 1 organic Granny Smith apple
• 2 cups filtered water

Instructions

1. Place all ingredients into Vitamix container in the order listed and secure lid.
2. Set Vitamix to pre-programmed Smoothie setting and start the machine. It will automatically shut off once the cycle is complete. Yields 3 cups

3.4.3177

Weekly Workouts

John’s Workout

Height: 5’11”
Weight: 180.0#

Sunday
Rest Day

Monday
Barbell Bench Press
45.0# 1 x 5 (warm up)
65.0# 1 x 5 (warm up)
85.0# 1 x 5 (warm up)
100.0# 1 x 2 (warm up)
130.0# 1 x 5
147.5# 1 x 3
165.0# 1 x 1 + 6 = 7

Dumbbell Rows
20.0# 1 x 8
30.0# 1 x 15 x 3

No Cardio

Tuesday
Barbell Back Squats
45.0# 1 x 5 (warm up)
85.0# 1 x 5 (warm up)
90.0# 1 x 3 (warm up)
135.0# 1 x 5 x 3

Cardio: 30 min. outside walk

Wednesday

Cardio: 2-mile hike steep hills

Thursday
Over Head Dumbbell Press
20.0# 1 x 8 (warm up)
30.0# 1 x 12 x 3

Narrow Grip Bench Press
45.0# 1 x 8 (warm up)
70.0# 1 x 3
90.0# 1 x 8 x 3

No Cardio

Friday
Deadlift
100.0# 1 x 5
145.0# 1 x 5
195.0# 1 x 2
250.0# 1 x 5

Cardio: 30 min. treadmill 3.5 mph

Saturday
Cardio: 30 min. walk outside

Barbara’s Workout

Sunday
Cardio: 33 min. walk outside

Monday
Barbell Bench Press
45.0# 1 x 3 (warm up)
65.0# 1 x 3 x 3

Dumbbell Rows
10.0# 1 x 8 (warm up)
20.0# 1 x 8 x 3

No cardio

Tuesday
Barbell Back Squats
45.0# 1 x 5 (warm up)
67.5# 1 x 5 x 3

Cardio: 30 min walk outside

Wednesday
Cardio: 2-mile hike steep hills

Thursday
Over Head Dumbbell Press
10.0# 1 x 8 (warm up)
15.0# 1 x 8 x 3

No Cardio

Friday
Deadlift
65.0# 1 x 5
75.0# 1 x 5
90.0# 1 x 2
115.0# 1 x 5

Cardio: 30 min. treadmill 3.0 mph

Saturday

Cardio: 30 min. walk outside