30 days of beautiful: revitalize

Continuing on with food posts, this power smoothie is an easy and adaptable version of a smoothie I once read about in a running magazine. I have one after every hard workout. It ensures that I get some decent protein, inflammation-reducing compounds, and carbs right away, and while my sisters says it tastes “healthy,” which is code for “not delicious,” I love it. I also adore kombucha, though, so maybe my tastes are not to be trusted.

Here’s a breakdown of the health benefits of some key ingredients:

estimate of nutritional value of this recipe, created on http://caloriecount.about.com/cc/account/flog_add.php?tab=new_recipe

estimate of nutritional value of this recipe via http://caloriecount.about.com/cc/account/flog_add.php?tab=new_recipe

1 cup almond milk: high in calcium and vitamins E, A, and D

1 teaspoon chia seeds: an amazing source of omega-3 fatty acids, fibers, antioxidants, calcium, phosphorous, manganese, and magnesium; these little seeds reduce inflammation, increase cognitive ability and reduce cholesterol, among other benefits

1 tablespoon unsweetened cocoa powder: this ingredient includes antioxidants, vitamins A, B1, B2, B3, C and E, pantothenic acid, magnesium, calcium, iron, zinc, copper, potassium and manganese, as well as flavonoids that are considered to be “disease-fighting”

1 scoop whey protein: protein is a building block for bones and muscles and is considered beneficial to the immune system; after a work-out, it helps repair any muscle damage; people who work out at least 4 times a week are said to need this supplemental protein in their diets

½ cup rolled oats: whole grains! you need them. Fiber-rich, oats also contain minerals,  antioxidants and other phytonutrients that keep your heart healthy and normalize blood cholesterol

1 banana: carbs! potassium! fiber! what’s not to love about a banana? they are a favorite of athletes for their health benefits and used both to fuel before and refuel after workouts

1/3 cup strawberries: again, another source of antioxidants and vitamins, these little red fruits protect your heart and lower blood pressure, among other benefits

1 teaspoon matcha tea greens: these greens contain 20x more antioxidants than blueberries or pomegranates, are rich in fiber, vitamin C, selenium, chromium, zinc, and magnesium and boost your mood, energy, and metabolism

(substitute or add any other fruit you like or have on hand. blueberries are great too)

(add yogurt or kefir as desired)

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