When we prioritize our health, we feel it. While we’re constantly targeted with countless ways to achieve a more youthful appearance, get more energy and feel less stressed, many of those require a pricey and often lengthy commitment.  Dr Chelsea Azarcon, Naturopathic Medical Doctor and author explains that achieving results from the inside out is actually more attainable than most of us think. “The most important ‘medicine’ any of my patients take is the food they eat. Medical studies have shown us that food has the power to regulate our immune systems and even our genes in negative or positive ways. The first and most foundational step to youthful skin, increased vitality, and better sleep is the right ingredients.” A delicious and simple way to do this is by adding a balanced smoothie into your day. Dr Chelsea offers up some of her favorite recipes for achieving inner and outer glow. 

Morning: Revitalize & Brighten Your Skin 

Strawberry Glow Smoothie

This smoothie is based on Hailey Bieber’s viral skincare smoothie, but Dr Chelsea swapped some of those hard to find ingredients, like berry hyaluronic acid and sea moss gel, for whole food ingredients that are much more accessible. 

Why does it work?

•Strawberries: a natural source of salicylic acid which helps exfoliate skin and reduce inflammation and acne. They’re also a rich source of vitamin C, which supports collagen synthesis. 

•Collagen: helps maintain skin structure 

•Avocado: a great source of healthy fat for glowing skin. Studies have even demonstrated that avocados can accelerate skin wound healing and improve skin elasticity, tone, and firmness. 

•Pomegranate juice: pomegranate is one of the richest sources of antioxidants on the planet. Antioxidants protect skin from the effects of oxidative stress that comes with sun exposure, artificial light, stress, poor sleep, poor diet, and aging.

Ingredients:

2 c. Frozen Strawberries 
1/4 c. Frozen raspberries 
1/2 c. Coconut cream
2 scoops collagen powder (marine collagen if you are vegan)
1/2 Avocado
1 T. Pure Maple Syrup 
2 T. Pomegranate juice (ideally not from concentrate, organic)
1 tsp. Vanilla extract 
1 c. Almond milk (look for almond milk made from organic almonds & filtered water without gums ie: Malk & 3 Trees)
4 pitted & soaked Dates (Medjool)
1 c. Ice
Directions:

Blend until smooth & creamy. Makes 4 cups. 

Afternoon: Pick Me UpOrange Adrenal Creamsicle 

This smoothie is a take on the viral adrenal cocktail with some health upgrades. Adrenals support our energy by helping us wake up refreshed and controlling our response to stress and blood sugar balance throughout the day. This version adds fiber, fat, and protein to transform this popular drink into a nutrient dense smoothie with blood sugar stabilizing nutrients. It uses the whole orange (including the peel and seeds) which is a great source of nutrients and fiber. 

Why does it work?

• Citrus: this provides Vitamin C, which the adrenals concentrate and use to make neurotransmitters and hormones. It also provides a little bit of sugar, which increases insulin slightly and can help control stress hormone from getting too high.

• Sea Salt: this is a good source of the electrolytes sodium and potassium, which the adrenals are in charge of managing. These also promote energy by helping your cells stay hydrated. Sea salt can also help provide minerals which help the adrenals maintain a healthy stress response. 

• Coconut water: this is an extra source of electrolytes.• Banana: banana are an extra source of potassium, which the adrenals are responsible for keeping in balance. 

• MCT oil: MCT stands for Medium-chain triglycerides and are a type of fat found in oils, such as coconut and palm oil. In recent years, MCT oil gained popularity as a supplement, with research suggesting energy as one of its health benefits. 

Ingredients:

•1 orange (including peel & seeds). Ideally choose organic produce and wash the peel with fruit & vegetable rinse to minimize pesticide exposure. Cut into small, blendable wedges 
• 1/2 frozen banana (no peel)
• 1 scoop collagen powder (marine collagen if you are vegan)
• 1 T. MCT oil
• 1/4 c. Coconut milk (full fat adds creaminess)
• 1/4 c. Coconut water 
• 1 tsp. Vanilla extract 
• 1/4 tsp. Sea salt 
• 1.5 c ice 

Directions: Blend until smooth & creamy

Evening Relaxation/ Deeper Sleep Tart Cherry Berry 

The star of this PB&J tasting smoothie is tart cherry juice, which is one of the most melatonin rich foods on the planet. Because melatonin regulates our sleep and wake cycles, tart cherry juice is great for promoting relaxation. Try it as an alternative to a glass of red wine at night (which has the opposite effect on sleep). For some, it’s also known to help reduce migraines. 

Why does it work?

•Blueberries: a rich source of antioxidants that help support brain function and slow brain aging

•Yogurt: fermented foods can help regulate the microbiome in your gut, which affects mental health. 

•Power Greens: leafy greens are our bodies’ main source of Vitamin B9 or folate, which help you make neurotransmitters serotonin and dopamine for overall happiness and stress reduction. 

•Nut butter: nuts are a good source of tryptophan which are a precursor to your happy hormone serotonin 

Ingredients:

1 c . Tart cherry juice (Ideally choose one not from concentrate, organic)
2 c. Frozen mixed berries 
1/3 c. Power greens or other leafy green blend
1 T.  Almond butter 1/4 c. Yogurt (ideally organic, full fat, unsweetened )
1/4 tsp. Cinnamon 

Directions:

Blend until smooth!

If you’re starting from scratch and investing in a blender, be sure to consider size, motor capacity and the container. Ideally you want a pitcher made with BPA-free plastic or glass. If you’re just blending for yourself, it’s not necessary to get a bulky model that takes up a bunch of counter space. 

The Mini by Beast is referred to as “small but mighty.” It’s compact size makes it wonderfully portable and its 600 watt motor ensures you’re not compromising on power.

An option if you’re looking to switch between single serve and full-sized smoothie portions, is NutriBullet which has been a trusted name in the game for over a decade. Both manufacturers provide travel options with leak resistant seals for those on the go.

The beauty of smoothies is experimenting, so play around with your favorite ingredients and see what happens!

Some other suggestions for mixing and matching: 

Skin: spinach, papaya
Energy: flax seeds, nut butter 
Calm: matcha powder, chard