11:03 AM


Pilates studio dc nutrition



Need to detox? This green superfood is filled with fiber and sulfur, keeping you full longer and aiding in digestion. Packed with iron, Vitamins A, C and K, and powerful antioxidants, kale is also great for cardiovascular support, hydration, and boosting the immune system and metabolism.  

Try this recipe for some green goodness in the morning.


  • 1 ripe banana, peeled and frozen
  • ½ cup frozen blueberries
  • 2 teaspoons ginger, peeled and finely grated
  • 2 cups kale leaves, loosely packed
  • 1 cup unsweetened almond milk
  • 1/8 teaspoon ground cinnamon
  • 2 teaspoons to 1 tablespoon raw honey


Add all ingredients to a blender and blend until completely smooth. If necessary, add more almond milk to help your blender process the frozen fruit. Recipe courtesy of OhMyVeggies.com.



If you’ve got a sweet tooth, go straight to the chocolate source with cacao. The nibs are cacao beans that have been roasted, separated from their husks and broken into pieces, and with their versatile flavor, they make the perfect addition to any smoothie. This heart-healthy superfood is known for its polyphenols, which serve as antioxidants and prevent blood clots and lower bad cholesterols, but cacao also helps control blood pressure and glucose levels. Get a boost of energy pre-workout with this Dr. Oz-approved recipe.


  • 2 tbsp 100% pure cocoa powder
  • 2 tbsp creamy natural peanut butter
  • 1 medium ripe banana
  • 8 oz non-fat vanilla Greek yogurt
  • 4 to 6 ice cubes
  • Dash of cinnamon


  1. Pour peanut butter, cacao powder, Greek yogurt and ice cubes into blender and mix at high speed.
  2. Slice banana, add into mixture, and re-blend.
  3. Pour smoothie into two cups and serve. Sprinkle dash of cinnamon on top for extra flavor. Recipe courtesy of DoctorOz.com.



A little bit of coconut milk can go a long way in your smoothies, especially if you’re lactose intolerant or vegan.  Post-workout, your body should spend its time recovering nutrients, which is done quickest when it’s in liquid form. Smoothies make the perfect post-workout recovery, but with dairy being notoriously more difficult to digest, coconut milk is the perfect substitute. The unique fatty acids in coconut milk have also been proven to aid in weight loss, improve immune function, reduce heart disease risk and improve skin and hair health. Add coconut milk to your post-workout smoothie for a quick pick-me-up!


  • 1 cup slightly thawed frozen strawberries
  • 1 banana
  • 2 Tbsp light coconut milk
  • 1 tsp lemon juice
  • 3/4 cup ice


Blend strawberries, banana, coconut milk, lemon juice, and ice until smooth. Recipe courtesy of WholeLiving.com.



Chia seeds are a tiny super food with huge health-boosting nutrients, including healthy omega-3 fats and fiber, along with protein, calcium, manganese, and phosphorus. Adding these seeds to your diet can aid in stronger teeth and bones, stabilizing blood sugar to fight belly fat, improving heart health and lowering cholesterol, plus help regulate appetite, keeping you feeling full longer, plus they’re easy to add into any smoothie. Add these tiny, textured seeds to your smoothie for an energy-rich protein boost (one 28-gram serving of chia seeds has 4.4 grams of protein, nearly 10% of the recommended daily value!)


  • 1/4 cup muesli
  • 3 tablespoons low-fat milk or water
  • 1 tablespoon soaked chia seeds (1 teaspoon dry unsoaked)
  • 1 small banana (4 ounces without the skin)
  • 1 heaped teaspoon almond butter (I prefer toasted unsalted)
  • 1 teaspoon honey
  • 1 cup yogurt, milk, almond or rice beverage, coconut water or soy milk
  • 1 or 2 ice cubes (optional)


  1. The night before, place the muesli in a small bowl or ramekin and cover with 3 tablespoons milk or water. Refrigerate overnight. To soak the chia seeds, place in a jar or bowl and add 4 tablespoons water for every tablespoon of chia seeds. Place in the refrigerator for several hours or overnight. The seeds and water will be become gelatinous. The measure of 1 tablespoon includes the seeds and the gelatinous liquid that enrobes them after soaking.
  2. Scoop up a tablespoon of seeds with the gooey liquid and place in a blender (don’t worry, your smoothie won’t have this consistency). Add the soaked muesli along with any liquid remaining in the bowl. Add the remaining ingredients and blend until smooth. Recipe courtesy of NYTimes.com.



Known as the most nutritiously dense fruit on earth, goji berries contain all essential amino acids and the highest concentration of protein of any fruit, as well as a high concentration of Vitamin C, calcium, zinc, selenium and fiber. This little super fruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds, as well as immune system-boosting antioxidants. Goji berries are also considered to be adaptogens, which are natural ingredients capable of improving the body’s resistance levels in undesirable conditions, therefore enhancing your body’s ability to exercise by improving endurance, circulation and oxygen utilization. Load up on this goji berry smoothie before your workout to get the most out of your exercise. 


2 bananas
2 C. almond milk
1/2 C. blueberries
1/4 C. goji berries
2 Tbsp coconut oil

Blend all ingredients until smooth. Recipe courtesy of LiveInArt.org.