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Stephen Cabral, CPT/CSCS is the author of Fatlossity as well as founder and director of FitLife by StephenCabral.com. The Diet.com video contributor has been an active member of the fitness and personal training community for over 10 years. His passion has led him all over the country in pursuit of continuing to further his education, certifications, and health & fitness philosophies.

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Fit Life with Stephen Cabral

by Stephen Cabral, Fitness Professional
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I was given a book to review that a fellow nutritionist thought I would enjoy reading...

Smoothies Gone Wrong, the Wrong Way to Make a SmoothieOverall, the book was dead on.

The author touched on all the basics such as limiting sugar intake, eating living foods with their enzymes intact, and staying away from processed foods.

But then the author went on to conclude his book with a final chapter on his "special recipes" and the whole book fell flat on its face...

I couldn't believe it.

Honestly, it was as if another author contributed or wrote the final pages.

So here's what I'm talking about:

The well-intentioned author (who shall remain nameless) gave his recipe for his daily smoothie.

I'm a little nervous to even share with you what's in it because I'd hate for anyone to actually copy it and drink this every morning.

Okay, so here's his "Super Smoothie" recipe (just promise not to actually drink it) with my nutrition notes in parenthesis beside each item:

1c blueberries (21 carbs/15 sugar)
1c strawberries (12 carbs/7 sugar)
1/2c raspberries (15 carbs/5 sugar)
1/2c blackberries (15 carbs/7 sugar)
1/2 mango (28 carbs/24 sugar)
1/2 kiwi (6 carbs/4 sugar)
1/2 apricot (4 carbs/3 sugar)
1/2c cherries (11 carbs/9 sugar)
1/2c pineapple (10 carbs/7 sugar)
1/2 banana (26 carb/14 sugar)
2 tablespoons omega-3 oil (28 grams fat/240 calories)
1/4c orange juice (7 carbs/6 sugar)
1/4c black cherry juice (8 carbs/7 sugar)
1/4c grape juice (9 carbs/9 sugar)
1/4c cranberry juice (8 carbs/8 sugar)
1/4c pomegranate juice (9 carbs/8 sugar)
1-2 teaspoons of honey (12 carbs/12 sugar)

TOTAL CARBOHYDRATES: 201 grams

TOTAL SUGAR: 145 Grams

TOTAL FAT: 30+ Grams

TOTAL CALORIES: 1,120+ Calories

*Food analysis from NutritionData

Now before I gently critique this smoothie please keep in mind that I'm a huge advocate of daily green juices, fresh fruit smoothies, or protein ...    Continue



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@ 5:17pm ET on June 30, 2015
ok, great. What is your recommendation for a smoothie calorie and sugar-wise. What will be enough to fuel my morning but not produce the insulin response?


@ 9:08am ET on November 5, 2015
Great article,appreciate the nutritional information.

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