Food is Medicine!

The concept of food as medicine is about using nutrition found in whole foods to keep our body in balance. The colorful compounds found in vegetables and fruit are what give them unique healing properties. For example, carotenoids found in yellow, orange, and red vegetables are powerful antioxidants that can help prevent disease. One simple way to promote health is to eat a full spectrum of colors throughout the week.

Sometimes, it can be challenging to get our full dose of fruits and veggies into our daily eating. But the bulk of our energy in our day comes from our food, particularly from protein and fruits and vegetables. More and more nutritional experts believe that eating a healthy and robust breakfast to start the day is a great way to feel ‘energetic’. Check out the following great recipe for a morning protein smoothie. In our busy lives, we don’t always have time to cook in the morning. Making a yummy smoothie is a great way to start the day right!

Morning Protein Smoothie Recipe

(Note: A protein shake can be used as a snack or quick meal at any time.)


Protein powder: 15-20 grams

Fruit: 1 cup fresh or frozen berries (low sugar carbs)

Fluid: 1 cup water or unsweetened nut, coconut, rice or hemp milk

Healthy fat: 1 TBS extra virgin coconut oil OR 1-2 TBS ground flax

Optional Add-Ons:

1-2 handfuls of organic kale or other leafy green OR green powder

Other fruit: banana, mango, pomegranate (can reduce berries)

Other fats: avocado, flax oil, chia or hemp seeds, nut butter (avoid peanut butter)

Cinnamon, ginger

Note: Nuts and seeds will add more protein—2 TBS nuts/seeds OR 1 TBS nut/seed butter (3.5 grams protein)

Holly Niles is a licensed Clinical Nutritionist and Nutrition Director at Integrative Wellness & Physical Therapy in Bloomfield, CT. For more information about Holly and Integrative Wellness & Physical Therapy, you can call (860)519-1916 or visit To order high quality, professional-grade Protein powder and Greens powder, you can visit the website products page.