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- What's up, it's Chris Heria, and I'm an absolute smoothie lover. So today, I'm gonna be making five of my favorite smoothies with you guys. And I'm gonna put you on to ingredients that you may never have
heard of or have ever tried that the top athletes
are using to be the best. A daily smoothie can be a
super convenient and fast way to get your calories in in the morning, breakfast, or any time. But of course not all
smoothies are made the same. If you're buying them already made chances are they're packed with sugar and you're not in control
of what's going inside it. And guys eating chicken
and rice every single day is not gonna give you all the nutrients that your body needs. That's why it's such a life hack to start drinking smoothies,
especially if you don't like to eat your vegetables with your meal. They're super quick to
make and to consume.
And they're slam packed with minerals, vitamins and a whole bunch of vegetables. But best of all, it tastes delicious. So let's start with the first smoothie. All right, if you guys love ginger shots, you're gonna love this one. The ginger shot smoothie. This smoothie is packed with
some very special ingredients. Starting off with the first one. You may have never heard of, bee pollen. When you heard Muhammad Ali say, "Float like a butterfly
and sting like a bee." He was actually giving away
one of his secret ingredients.
Muhammad Ali was famously
known for using bee pollen. He claimed it helped boost
his athletic performance, endurance and stamina. For example, it has one
of the most impressive nutritional profiles with over
250 biological substances, including proteins, lipids,
high antioxidant content, which is gonna protect you from free radicals and chronic diseases. Bee pollen could also lower
the risk of heart disease and risk factors like high
blood lipids and cholesterol. It has a bunch of compounds with anti-inflammatory properties which means it's also great for recovery. It's also gonna help you avoid illness by boosting your immunity
and killing bacteria. Animal studies have shown that bee pollen may enhance the absorption and utilization of
nutrients, and so much more. So definitely do your
research on bee pollen. And guys, bee pollen is something
that you can actually add to any smoothie or meal. If you have any pollen allergies you definitely don't want to take this.
But basically bee pollen
contains many vitamins, minerals and antioxidants,
making it extremely healthy. So we're gonna be
putting a full tablespoon of bee pollen into our smoothie. Next we're gonna be putting
a whole entire orange. Oranges are packed with vitamin C which is gonna boost your immune system. They protect your cells from damage and helps your body make collagen. Just to name a few things. And of course they taste delicious. This is really gonna add to the flavor. Next we're gonna be putting in half a lemon into our smoothie. It's only eight calories
and 2.5 grams of carbs. Lemons are another good
source of vitamin C and support heart health. It can help you control your
weight, reduce cancer risks, improve your digestive
health, and so much more. The pulp, rind and juice
are rich with vitamins that stimulate immunity and
reduce the risk of disease. And it's super low in calorie which is really important
when you're making smoothies. There's so many ingredients
that can go into a smoothie, you can easily just rack it up and then it can really
quickly become unhealthy.
The next ingredient in our
super smoothie is a superfood. That's gonna be 1/2 a cup of ginger. Ginger can help with weight loss and may drastically lower blood sugars, and improve heart disease risk factors. Ginger contains gingerol which has strong medicinal properties. It also can help lower cholesterol levels, fight infections and so much more. You can never have enough ginger. Next we're gonna be adding one teaspoon of black pepper into our smoothie. Black pepper benefits your brain, improves your blood sugar control, lowers your cholesterol
levels and so much more. Keep in mind that I specifically chose all the ingredients in today's video because of their beneficial properties. So make sure to research every single one because I won't have enough
time in today's video to give you each one in depth. But moving on to the last main ingredient. We have 1/4 cup of turmeric. Turmeric is another one with high anti-inflammatory properties. It can prevent cancer, improves digestion, boosts your immune system,
promotes weight loss, detoxifies the liver,
helps control diabetes, improves skin health and so much more. And lastly, we're gonna
pour in 3/4 cup of water, blend it all up and that's gonna give you your ginger shot smoothie.
Now the macros for this
ginger shot smoothie with the bee pollen is
gonna be 258 calories, 6.8 grams of protein, 55.4 grams of carbs, and 2.5 grams of fat. This is a great anti-inflammatory smoothie which can also be used as a pre-workout. Even though it doesn't have caffeine it can really wake your
senses, lower your cholesterol, improve heart health,
protect against cell damage. It's high vitamin C. It's gonna help you
regulate your blood sugar. It's gonna keep you fit. And it's gonna give you
a strong immune system so that you don't get sick. Let's go ahead and give it a taste test. Definitely has a spice to it, little kick, with the ginger coming down
warming up the rest of my body.
If you guys like how it feels
when you drink a ginger shot, this is like a huge ginger shot. And you just feel awake and
amazing when you're drinking it. So, give this one a shot. Let's move on to the next smoothie. All right, for those of
you with the sweet tooth and that are trying to make some gains, this is gonna be the smoothie for you. We have the berry protein smoothie. I use some of the best low
sugar and low calorie fruits that are packed with antioxidants
and vitamins as well. And two protein sources
that are low in calorie for the the amount of protein. Starting off with 1/2
a cup of strawberries, that's only 3.5 grams of sugar. And over 50% of the daily
recommended intake for vitamin C. Next we're gonna add in
1/4 cup of blackberries, which is 1.75 grams of sugar. Blackberries are high in
antioxidants, as well as fiber. Next we're gonna add 1/2
a cup of blueberries, which comes with a lot of
antioxidants and vitamins as well.
And then we're gonna start
getting into our protein sources. We're gonna put in 2/3
of a cup of Greek yogurt. Which is this entire
whole serving right here. This 3/4 cup of Greek yogurt
only has 110 calories. Definitely do your
research on Greek yogurt. It has its own antibiotics, antioxidants and slow releasing protein
which is gonna help fuel your muscles throughout the day. We're gonna be putting
one scoop of protein, which is 25 grams of
protein, into our smoothie. This smoothie is gonna be
really high in protein, to fuel your muscle growth. We're gonna put that all in a blender and out should pop our berry smoothie.
Now inside this berry
smoothie is 381 calories, 41.6 grams of protein, 54 grams of carbs and five grams of fat. Packed with antioxidants,
essential nutrients and minerals. It's anti-inflammatory, high in calcium, and of course, high in protein to allow you to make those gains. Now, this one just tastes like a dessert. It's practically like ice cream. It's got a creamy taste
from the Greek yogurt. A delicious taste from
all the different fruits. And normally I don't really like the taste of protein powder, but I can't even taste
it in this smoothie. Definitely give this one a try. If you want almost 50 grams
of protein in a single cup. Moving on to the next smoothie. The first time I ever went to Mexico I had tried green juice and I was hooked.
So today I'm gonna be showing you guys my green juice smoothie. As you can tell by the name,
it is packed with greens. And I always feel like I'm doing such a good deed to my body,
whenever I drink a green juice or a green juice smoothie. We're gonna be dropping
in one cup of cucumber. This is gonna help you stay hydrated. It also comes with fiber
and many other vitamins, like vitamin K and vitamin A. It can also lower blood sugar and contains antioxidants as well. And now you're starting
to see a reoccurring theme that a lot of vegetables and fruits are actually packed with
many health benefits, vitamins and minerals. Next we're gonna be adding
a whole entire green apple which is also rich and vitamin K, C, A, antioxidants and minerals as well. Green apples will also help
you control your weight and reduce cholesterol. It's gonna help you keep a healthy heart. And as they always say, "An apple a day keeps a doctor away." Next we're gonna be adding
1/2 a cup of spinach.
There's a reason why
Popeye ate so much spinach. Spinach contributes to energy production can help improve your metabolism. Prevents the formulation of cellulite. Removes toxins and so much more. Next we'll be adding 1/2 a cup of kale, which is rich and vitamin A, K and C. It also has folate, a B vitamin that's very
important for brain development. It also has omega 3 fatty acids, which are very important for your joints, regulating your hormones and so much more. Next we're gonna add 1/4 cup of celery. Celery is rich in vitamins
and minerals as well with a low glycemic index. It also boosts weight loss, reduces cholesterol
levels and inflammation, lowers blood pressure, has cancer fighting
antioxidants and so much more. Next we're gonna add in one
tablespoon of hemp seeds. Hemp seeds are highly nutritious and rich in essential fatty acids. Hemp seeds are also a great source of vitamin E and minerals. They can help reduce your risk of heart disease, helps skin disorders. They're also a great source of protein. Next we're gonna add in 1/2 a cup of lemon and 1/4 cup of ginger.
Throw it all in a blender
with one cup of water and out should pop out
your green juice smoothie. Now inside this green juice
smoothie is 183 calories, 7.7 grams of protein, 6.7 grams of fat and 26.1 grams of carbs. This smoothie is great for
improving your gut health, reducing inflammation,
boosting your energy, hydrating your skin. Of course, getting all
your greens in for the day. As well as strengthening
your immune system. Let's go ahead and give it a taste test. Cheers. Just like Mexico. So you can feel the ginger
waking up your whole body. Tastes like a whole garden. I can taste the cucumbers,
a bit of the spinach. But it doesn't taste bitter,
it actually tastes sweet, thanks to the apples. And I can feel my body thanking
me every time I take a sip. So there you guys have the green juice. Definitely give this one a try. This is one of my favorites.
But keep in mind guys if you're making any of these smoothies and they're still not sweet
enough for your taste, you can always add in some coconut water. This is just 45 calories. And it's packed with vitamins, calcium, minerals, and so much more. You can practically live
just off of coconut water. It's gonna add a bit more calories but it's definitely
gonna taste way better. If some of you guys would like to make any smoothies a bit sweeter. All right, next up we have the apple cider and kiwi smoothie.
Now the main secret
ingredient into this smoothie is gonna be 1/2 a cup
of apple cider vinegar. Apple cider vinegar has
so many health benefits. For starters, it improves digestion, has anti-aging properties, makes you feel fuller, lowers cholesterol and so much more. I highly recommend continuing to look up apple cider vinegar and their benefits. Next we're gonna drop
in half a green apple.
A whole entire kiwi, which
is packed with antioxidants, fibers, helps with weight management, your collagen production, fights against free
radicals and so much more. And of course they taste delicious. And lastly, you can just add in 1/2 a cup of water if you like, or if you wanna make it sweeter with even more vitamins and minerals, you can add in 1/2 a cup of coconut water. Blend it all up and you should end up with your apple cider and kiwi smoothie. Now inside the smoothie
is just 94 calories, one gram of protein, 38 grams of carbs, and two grams of fat. Let's go ahead and go for a taste test. That tastes like apple kiwi slushie. This is really good. It's definitely hard to
consume apple cider vinegar. It's so strong, the taste is so strong, the smell is so strong. But inside this smoothie, you
really cannot taste it at all. Definitely tastes delicious. Mm, definitely give this one a try.
Let me know what you guys think. We're down to the final smoothie. The orange and carrot smoothie. Again, one of my favorite smoothies. So we're gonna start off with the ingredients
we haven't covered yet. We're gonna be adding a cup of carrots. Carrots is another vegetable
rich and vitamins and minerals. It's also packed with fiber and it's great for your
skin and your hair. Carrots promote brain health, boosts immunity, helps
with weight loss management and it's a good source of beta-carotene. And they help with cardiovascular support. Just to name a few things. Next we're gonna be adding
one table spoon of flaxseeds. Another one of those ingredients maybe you've never heard of or you just hadn't tried before. but they're highly packed
in nutrients as well. Like omega 3s, fiber, protein. Flaxseed is particularly high in thiamin, a B vitamin that plays a key
role in energy metabolism as well as cell function. It's also a great source of copper, which is involved in brain development, immune health and iron metabolism.
They can help you lower cholesterol levels in blood pressure, as well as stabilize blood sugar levels. Flaxseeds are also rich in
lignans which are plant compounds that have been tested as
cancer fighting properties. And this seed has 75 to
800 times more lignans than other plant foods. Next we're gonna be
dropping in half a lime. Then we're gonna add in
a whole entire orange packed with vitamin C. I personally like to add
a little bit of ginger. It's completely optional,
but I love of ginger, especially mixing it
with carrot and orange.
It gives it a kick and the flavors just
go perfectly together. Add it all into a blender
with 3/4 cup of water and out should come out your orange carrot and ginger smoothie. Now inside this orange carrot smoothie we have 179 calories, 4.9 grams of fat and 34.2 grams of carbs. Let's go for the taste test. It tastes like I just bit into
an orange, it's delicious. There's something about the carrots. I don't know, it makes it
more creamy of a taste, but not so sweet. And then the orange it's
more citrusy, but more sweet. They just compliment each other perfectly. And it definitely doesn't taste like I'm drinking a carrot smoothie at all.
This tastes delicious. You guys definitely have
to give this one a try. Of course, if this is too strong for you you can always eliminate the ginger or even add some coconut water into this. Just like any of these smoothies. Same with the bee pollen,
the flaxseeds, the hemp seeds and protein powder, of course
you can add into any smoothie, but not every single smoothie
has to have the main purpose of having a large portion of protein. Especially if you're already
getting it in your meals. But if you're not, and you're
trying to get more protein, then I'd stick to the berry
smoothie or something like it. As that's specifically made
for high protein consumption. And if you're trying to
get the health benefits from all the other
smoothies and ingredients, well you're just gonna have to try 'em out and make 'em for yourself. So save this video, give
these smoothies as a try. Now that you know about ingredients, you can create your own smoothies specifically for what you need.
And let me know if you guys have any other cool smoothie recipes down in the comment section below. If you enjoyed the video
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I post every single Thursday,
2:00 pm USA Eastern time. If you guys would like more
videos covering nutrition let me know in the comment
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