Lianna Sugarman’s Blended Beverage Crusade

Lianna Sugarman is on a mission to spread the joy and health benefits of delicious blended beverages.

After struggling with her health for years, Lianna discovered the wonders of making her own nutrient-packed smoothies and shakes at home. She blended up every fruit and vegetable under the sun, experimenting with different combinations and flavors.

Lianna felt better than she had in decades. She had more energy, her skin looked brighter, and her hair thicker and shinier. Her chronic health issues started fading away.

She knew she had to spread the word about the power of homemade blended beverages. Lianna started sharing her recipes online and offering tips for blending the perfect smoothie bowl or shake.

Why Blended Beverages?

Blended beverages like smoothies provide a mega-dose of vitamins, minerals, fiber, antioxidants, healthy fats, and plant-based protein. They flood our bodies with all the nutrients we need to thrive.

Blending breaks down cell walls in fruits and veggies to increase nutrient absorption. This means we can get even more benefits from every serving of produce.

Plus, blended drinks are delicious and fun to make! You can blend up anything under the sun. Fruits, veggies, nuts, seeds, superfoods, spices – the possibilities are endless.

Lianna’s Top Tips

Always include dark, leafy greens like spinach or kale.
Add healthy fats from nuts, seeds, avocado, etc. This helps absorption of fat-soluble vitamins.
Include antioxidant-rich berries whenever possible.
Play around with flavors you enjoy – cinnamon, cocoa powder, vanilla, etc.
Use mostly whole fruits and vegetables rather than juices whenever possible.

Sample Recipes

Try out some of Lianna’s favorite go-to smoothies and shakes!

Chocolate Peanut Butter Shake

1 banana
1 cup almond milk
2 tbsp cocoa powder
2 tbsp peanut butter
1 scoop protein powder (optional)

Green Goddess Smoothie

1 cup spinach
1 cup coconut water
1 banana
1⁄2 avocado
1⁄2 cup mango chunks
squeeze of lime juice

FAQ

What’s the best blender for smoothies?

Choose a high-powered blender like a Vitamix or Ninja that can blend tough greens and frozen ingredients smoothly. The motor base should feel heavy and sturdy.

Can I add protein powder to smoothies?

Yes, protein powder can be a great way to bump up the nutrition in your smoothies! Whey, plant-based blends, or collagen peptides all work well. Add 1-2 scoops per smoothie.

How long do smoothies last in the fridge?

Most smoothies stay fresh in an airtight container in the fridge for up to 3 days. Separate any toppings like granola or chia seeds and add them right before drinking for best texture.

Should smoothies be consumed before or after a workout?

Either works! Post-workout smoothies help repair muscle damage and refuel your body. Pre-workout smoothies provide easily digestible carbs for energy.

What ingredients should I avoid in smoothies?

Avoid refined sugars, artificial sweeteners, ice cream, and excessive fruit juice or milk. These can spike blood sugar or contain unnecessary additives.