The Smoothies Guide To A Healthy Gut


I created this guide because many of my clients experience bloating and digestive distress after they drink smoothies. I’m here to tell you it doesn’t need to be that way.

  • Smoothies are easy to digest.
  • Smoothies are the perfect meal when you have digestive distress.
  • Smoothies are the perfect meal when you want to lose weight.
  • Smoothies are great for post-workout,  meals, or snacks.
  • Smoothies are loaded with nutrients and minerals.
  • Smoothies should be your best friend, which is why I created this guide loaded with smoothies that WILL NOT bloat you.

Hi there!

We’re going to have some real fun! I can say from personal experience and that of my clients that consuming simple smoothies can change your life. feel better than ever, and my clients tell me the same thing.

My own health history includes a prolonged journey to achieving my personal health. I was free-falling, burnt out, and felt like things would never get better. I remember having the ah-ha moment when I realized I needed to give my digestion a break. I remember thinking to myself, “will my life ever be different?”

My life is different now.I learned the tools I needed to change my body from the inside out and now I am going to share these tools with you.

Keep in mind that this isn’t a diet; it’s a way of life.Smoothies are a really great way to pack in a lot of nutrients all at once, and the recipes here are all delicious.

The recipes in this book will give you the amazing energy you desire. Because by drinking smoothies, you are giving your body nutrients in an easy-to-digest form, giving your digestion a break and leaving more energy for YOU.

Digesting food takes a lot of energy away from the body’s other processes, so if you’re eating foods that are robbing you of energy, what’s left for you? NADA! ZIP! ZILTCH!


If any questions or you need my support, feel free to email me at ____________________.



Smoothies are:

  • Chock full of vitamins, enzymes, and minerals
  • Easy to digest, which means optimal assimilation of nutrients
  • Great for stabilizing blood sugar (you will see each smoothie here has healthy fat, and fat is key for blood sugar stabilization)
  • A fabulous way to consume a variety of different fruits or vegetables at one time
  • Terrific for cleansing the body of toxicity
  • An easy way to add more fiber to your diet for optimal bowel function


  • The health of your body depends on your digestion. When you blend your foods, you’re supporting digestion. Your body doesn’t have to work so hard to break down the nutrients, as they’re already in a pre-digested state.
  • Did you know that 80% of your energy is spent digesting and assimilating your nutrients? So why not support your body to do less work?
  • Instead of having to prepare and eat cup after cup of healthy greens or fruits, you are packing them into one nutrient-dense smoothie.


  • Vitamix is a super powerful blender with a very strong motor that not only can blend smoothies but also can make nut butter and even soups; however, at around $499, it is an investment.
  • Blendtec is another option similar to Vitamix and costs about $350.
  • Nutribullet is a great alternative, as it costs only $99.
  • A blender at Costco, Wal-Mart, or Target will typically cost you around $20.


  1. Choose the liquid – water, coconut water, or a dairy-free milk
  2. Choose your greens – kale, spinach, parsley, Swiss chard, collards, or lettuce
  3. Choose your fruit – banana, apple, berries, mango, or leave out the fruit
  4. Choose your fat/protein – hemp seeds, hemp protein, nut butter, avocado, coconut oil, flax or chia seeds
  5. Add a superfood – maca, raw cacao, bee pollen, shredded coconut, goji berries, camu camu, or any other of your choosing


Step 1 – Make your shopping list.
Step 2 – Choose the Smoothie you want to make and decide if you are adding any superfood or protein powder.
Step 3 –  Feeling chilly that morning, then add warming spices such as ginger, cinnamon, or cayenne.
Step 4 – If you can’t tolerate higher glycemic smoothies, exchange the banana for berries or omit the fruit and sweeten with stevia.
Step 5 –  Blend and consume.


Bio-individuality is the idea that each of us is different and that no two bodies are alike. This is why some people thrive on vegetarian diets while others need meat, or why some people can do 100% raw foods while others need cooked meals in order to attain and maintain optimal health.
If you are a cool-bodied person by nature, you can add warming spices to your smoothie to improve digestion and nutrient assimilation. Try using cinnamon, nutmeg, ginger, turmeric, or cayenne. I suggest starting with a dash and then increasing to 1/2 teaspoon.

If you are a warm-bodied person by nature, you can add in cooling spices, such as mint, cilantro, or cardamom.


If you find you bloat when you consume a smoothie, then don’t throw everything but the kitchen sink in there. The reason people have inital trouble digesting smoothies is because there are too many elements to assimilate.

Simple recipes like the ones below have helped me and clients reduce bloating and improve digestion. For my clients who have severe allergies, hampered digestion and a tough time digesting fiber, some find making a smoothie with one fiber-rich food works well.

A simple easy-to-digest smoothie would be:

  • 1 ½ cups dairy-free milk or water
  • 1 Vegetable or Fruit
  • ½ avocado or 1 teaspoon coconut oil
  • 1 scoop plant based protein

As your digestion gets better, you’ll find you can add more fiber, and combine a variety of fruits and vegetables with ease. The recipes below are easy to digest and follow basic principles of food combining taught by Donna Gates, one of my teachers.

Learn more about food combining here.


For each smoothie, simply blend all the ingredients in a Vitamix, high- speed blender,  or normal standup blender. If needed, add water to reach your desired thickness.

Use organic produce whenever possible. You can add extra protein to any smoothie by including either a scoop of your favorite protein powder, such as Nutiva hemp protein or 3 tablespoons of hemp seeds.



  • 1 ½ cups dairy-free milk or coconut water
  • ½ cup spinach
  • 1/2 cup strawberries
  • 1/2 avocado
  • 1 tablespoon coconut oil
  • Dash of cinnamon
  • Stevia or raw honey to sweeten


  • 1 cup dairy-free milk or coconut water
  • 1⁄2 large cucumber peeled and sliced
  • 1 cup  blueberries
  • 1 scoop plant-based protein
  • 1 tablespoon ground flaxseed meal
  • 1 tablespoon raw, organic honey or stevia to taste (optional)


  • 1 cup dairy-free milk or coconut water
  • 1 ripe banana
  • 1/2 cup kale
  • 2 tablespoons cashew butter or almond butter
  • 1 tablespoon raw honey or stevia
  • 2 tablespoons raw cacao


  • 1 cup almond, coconut, or rice milk
  • 1 cup fresh or frozen blackberries
  • 1 teaspoon maca powder
  • 1 tablespoon almond butter
  • 1 handful of spinach
  • 1 tablespoon raw, organic honey or stevia to taste (optional)


  • 1 cup dairy free milk or water
  • 3/4 cup coconut water
  • 1 cup spinach
  • 1 tablespoon ground flaxseed meal
  • 2 tablespoons raw cacao
  • 1/2 avocado
  • 1 teaspoon of peppermint extract


  • 1 cup coconut water
  • 1 cup water
  • 1 avocado
  • 1 orange
  • ½ cup spinach
  • 1 scoop plant protein powder
  • 1 tablespoon ground flaxseed meal
  • Dash of ginger powder


  • 1 ½ cups dairy free milk or coconut water
  • 1/2 cup frozen mixed berries
  • 4 kale leaves
  • 2 tablespoons raw cacao
  • 1-ounce aloe vera juice
  • 1/2 avocado
  • Dash of ginger powder

Enjoy a life free from bloat & digestive distress


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