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Approachable health tips from the personal trainers of TorqueStrong

Filtering by Tag: date

Pumpkin Spice Smoothie

Alydia Bryant

The leaves are beginning to change and fall. The stores are setting up their Halloween displays. The pools are closing :( Fall is in the air. If there is one thing that says Fall to me, its PUMPKIN. After sitting down with multiple clients this week working through meat allergies and the struggles to get a balanced breakfast I decided it was time for a new Smoothie recipe in my life. This Smoothie is JAMMED and PACKED with so much goodness.

1/4 cup of Roasted Sweet potato (about a half of a potato)
1/4 cup of Pumpkin Puree
1 cup of coconut/almond milk (unsweetened)
1 Serving of your favorite Protein, Today we used Pea, but I'm a huge fan of Whey as well.
(If your protein has NO added sweetener then you may add 1 tbsp of REAL maple syrup)
1/4 teaspoon of each ground clove, ground ginger, ground nutmeg, and ground cinnamon
1/4 teaspoon of Flax Seed meal
2 dates, pitted
1/2 cup of Ice cubes


Flax seeds:are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
Hemp: a member of the cannabis family. The seeds contain essential fats and proteins that your body needs to maintain your overall health. If you choose organic hemp protein powder, you're assured it won't contain any traces of chemical-based products leftover from cultivation. You can use hemp protein the same way you use any other protein powder. It contains all 21  essential amino acids your body needs
Pea Protein: Packed with  branched chain amino acids (BCAAs) that can help keep your body in a muscle building state throughout the day, decrease belly fat, keep your full longer between meals, energize your workouts. high Lysine content.  Lysine is the precursor of carnitine, the molecule responsible for converting fatty acids into energy and helping to lower cholesterol. Lysine also appears to help absorb calcium and plays an important role in the formation of collagen which is the building block of connective tissue such as bones, cartilage, skin, and tendons.
Pumpkin: is a very low calorie vegetable. Just 100 gs of fruit provides 26 calories and contains no saturated fats or cholesterol. It is rich in dietary fiber, anti-oxidants, minerals, vitamins. contains Beta-carotene, Potasium, Vitamin C and more.
Sweet potato: an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream
Cinnamon: is used to help treat muscle spasms, vomiting, diarrhea, infections, the common cold, loss of appetite, and erectile dysfunction. Cinnamon evan has been claimed to lower blood sugar in people with type 1 or type 2 diabetes. Cinnamon is loaded with antioxidants such as polyphenols. Cinnamon has properties that help fight against Alzheimer's and Parkinson's. 
Cloves: aid in digestion, antimicrobial properties, fight against cancer, protect the liver, boost the immune system, controls diabetes, preserves bone quality, and contain anti-mutagenic properties. Cloves help in fighting against oral diseases and headaches, while displaying aphrodisiac properties as well.
Ginger: is commonly used to treat various types of “stomach problems,” including motion sickness, morning sickness, colic, upset stomach, gas, diarrhea, nausea caused by cancer treatment, nausea and vomiting after surgery, as well as loss of appetite.It reduces pain and inflammation, making it valuable in managing arthritis, headaches, and menstrual cramps. It has a warming effect and stimulates circulation. Ginger inhibits rhinovirus, which can cause the common cold. It inhibits such bacteria as Salmonella, which cause diarrhea, and protozoa, such as Trichomonas. In the intestinal tract, it reduces gas and painful spasms. It may prevent stomach ulcers caused by nonsteroidal anti-inflammatory drugs, such as aspirin and ibuprofen.
Nutmeg: including its ability to relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, boost skin health, alleviate oral conditions, reduce insomnia, increase immune system function, and prevent leukemia, and improve blood circulation.
Dates: include relief from constipation, intestinal disorders, heart problems, anemia,  sexual dysfunction, diarrhea, abdominal cancer, and many other conditions. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, zinc, copper and magnesium. Dates are a good source of energy, sugar and fiber. They also contain vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

So there you have it! Every ingredient has a purpose and health benefit. Thats the way our food should be. We want it to taste good (of course) but its also our energy supply, so choose well. Enjoy this smoothie as a meal or a work out recovery snack.