Breakfast Smoothies

Smoothies are the latest rage but so too are juice fasts! Which one gives you the best health benefits?

If you’re old enough, you’ll recall a Marvin Gaye song from 1968 entitled, “Ain’t Nothing Like the Real Thing.” That’s what I’m saying…when it comes to nutrition, there’s really no comparison for the REAL THING, and that applies even when it comes to juicing versus smoothies.

Today, I’m on a role to clear up any confusion between juicing and smoothies, both the latest rage in health circles. But, which one gives the most nutrition, just like the real thing, the whole piece of fruit?

First a quick definition so we are on the same page.  Juicing requires extracting the juice from vegetables and fruit using a special device or citrus press to obtain ONLY the juice of these foods. On the other hand, a smoothie or “shake” (preferably homemade where the ingredients can be controlled) is made in a blender. The WHOLE FRUIT or VEGETABLE is used, including the fiber and pulp…and sometimes even the seed (think avocado).

Now that we are clear, which one is better? Does juicing provide more nutrients than a smoothie?


  • Increases your intake of fruits and veggies
  • Increases your intake of vitamins, minerals, and antioxidants
  • Reduces risk of heart disease, cholesterol, and oxidative stress.

Clearly, juicing has inherent benefit in your life, particularly if you’re not already consuming many fruits or veggies. Be aware, however, that a recent study out of Harvard School of Public Health discovered that “eating whole fruits lowers the risk of Type 2 diabetes, whereas fruit juice consumption was associated with a higher risk!” Drinking lots of juice increases your sugar load and contributes to increased insulin, chronic inflammation, and ultimately disease. That’s not all though…Need more reason to drink a smoothie?

SMOOTHIES use the WHOLE  FRUIT, so naturally it contains more FIBER. We traditionally think of FIBER for regular digestion and a healthy GI tract. As it turns out, fiber plays an even greater role in our diets than was originally suspected, since it contains a unique blend of bioactive components including resistant starches, vitamins, minerals, phytochemicals and antioxidants that specifically work to combat free radicals, improve bone density, prevent disease, support a healthy weight, and play a significant role to improve your overall health. What’s more, a University of Queensland and Commonwealth Scientific and Industrial Research Organisation study found that fiber binds up to 80% of the antioxidants contained within fruit and vegetables consumed and transports them to your colon for cancer and disease prevention! Juicing means you miss the fiber and the therefore you also miss the added benefit of powerful antioxidants to keep you healthy!

If you want a rich source of nutrients, are watching your weight, are trying to build lean muscle, need a healthy meal replacement with fiber, antioxidants, protein, vitamins and minerals, then smoothies are a better option, especially when using greens as the base and without added fruit juice. And, a smoothie is the perfect start to your day by sneaking in high nutrients with an “on the go” fix. I’m sharing with you my formula to create the perfect smoothie. Please put your creative spin with your favorite fruits and flavor combinations.


Use my PK Smoothie Formula shown below using fruit, vegetables, and Organic, nonGMO vegetable based Green protein  for a well balanced smoothie. My $50 health coaching gift card, “pacerkristen” may be used towards any Organic Superfood Nutrition used in this smoothie formula. 

LIQUID: 1 cup water or unsweetened almond milk
ANTIOXIDANTS: 2 cups frozen berries, concentrated organic Apothe Cherry Juice
GREENS: Large handful greens (spinach, kale)
COOL: Ice cubes (5-6, or to desired consistency
ADDED SWEET: 1/2 frozen banana, raw organic Stevia leaf, maple syrup, honey, agave (go easy on these)
BINDER: 2 Tbsp Oatmeal or Nut butter
PROTEIN: Large scoop (2-3 Tbsp) organic green protein powder, plant-based
HEALTHY FATS (optional): coconut milk/oil, seeds, nuts

**ENERGY BOOSTERS: organic Can’t Beet This, Maca