So many of clients have been asking me about my morning routine and what I usually have for breakfast. Since so many of you were asking, I figured I’d share my morning Brain Booster Berry Smoothie with you guys! I whip this up a couple times a week for Jake and I. It’s SUPER easy and great for balancing your hormones and give your brain a power punch first thing in the morning to start your day out right. I feel a huge difference in my energy and focus on days when I miss my smoothie!
There are three tenets to delish smoothie making…
1. Must include a protein! This can be in the form of a protein powder (I’m a big fan of vanilla vega or tone in up brand vanilla because they are yummy!), high protein greek yogurt, or nut butter.
2. Must include healthy fats! Fats are essential to a healthy smoothie! You will likely be low in energy a couple hours later without the added fat to aid in blood sugar and hormone control. Some examples of good fats would be a tablespoon of coconut oil, MCT oil, nut butter, or 1/4 of an avocado.
3. Must include some greens! Smoothies are a great way to sneak in some greens for added antioxidants and magnesium. I usually recommend a handful of kale to give you that antioxidant punch! Cruciferous vegetables and sulforaphane may also have significant benefit for depression. An animal study published in 2015 found sulforaphane “has antidepressant and anxiolytic-like [anxiety reducing] activities in stressed mice model of depression, which likely occurs by inhibiting the hypothalamic.” 
2 scoops vanilla protein of choice
2 tbsp MCT Oil
3 1/2 cup unsweetened vanilla almond milk
2 cups frozen blueberries
1 cup frozen strawberries
1 handful of kale
2 tbsp chia seeds (optional)
Step 1. 2 scoops vanilla protein powder added to blender – I have been digging the tone it up vanilla because it tastes delicious!
Step 2. 2 tbsp fat of choice – I use MCT oil, but you can also do a couple tablespoons of nut butter, coconut oil, or 1/2 avocado.
Step 3. Add 3 1/2 cups of unsweetened nut milk. I’ve also been digging oat milk. You may need to add a little more if it doesn’t seem to be blending well.
Step 4. Get all of your frozen fruit and greens out of the freezer. Whenever you have fruit or greens that starts to go bad, make sure to stick them in the freezer to use in smoothies at a later date! My freezer is full of bananas, since I can never seem to get to them all before they get over ripe.
Step 5. Add in about 2 cups frozen blueberries and 1 cup frozen strawberries
Step 6. Can’t forget your greens! Make sure to get in one handful per serving to sneak in those micronutrients! I use leftover greens that I stick in the freezer right before they go bad.
Step 7. Blend and enjoy! Optional: Stir in 1 tbsp of chia seeds after blending.
 Wu S, Gao Q, Zhao P, Gao Y, Xi Y, Wang X, Liang Y, Shi H, Ma Y. Sulforaphane produces antidepressant- and anxiolytic-like effects in adult mice. Behav Brain Res. 2016 Mar 15;301:55-62. doi: 10.1016/j.bbr.2015.12.030. PubMed PMID:6721468. https://www.ncbi.nlm.nih.gov/pubmed/26721468