Tuesday, September 26, 2017

Healthy Bites: How to Make a Super Smoothie - Dr. Howard MD

When Dr. Howard is not treating patients at Island Urgent Care you can find her savoring all the islands have to offer; hiking, swimming and sunset gazing - if she is outside she's happy! You will also find her practicing yoga every chance she has.

The Vancouver Canada native has been practicing emergency medicine in Hawaii for over four years after a two year fellowship in emergency ultrasound and teaching at Stanford. She obtained a bachelors degree from Stanford University and graduated medical school at the University of Chicago and finished her residency in Boston.

Dr. Howard believes in the importance of holistic medicine combined with clinical medicine to keep your mind, body, and soul happy and healthy.

Check out what makes her smoothie a Super Smoothie:

"There are many ways to put together a smoothie, it's all your preference for taste. But a solid smoothie should be made up of protein, fiber, fats, greens, carbohydrates, and a liquid."

Protein: The most important component to help with cell growth, provide essential amino acids and satiety.
Examples: Protein powder, nut butters, tofu, yogurt.

Fiber: Essential for a healthy gut which we are learning more and more is key to overall health and wellness. 
Examples: Greens, Flax, hemp, wheat germ. 

Fats: Critical for a healthy, happy body (especially the brain) as well as keeping you full much longer and helps with taste.
Examples: Avocado, nut butters, coconut butter/oil.

Greens: The Jackpot for all health and wellness, a strong immune system and happy gut, also full of vitamins, minerals, antioxidants, and fiber.
Examples: Spinach, microgreens, kale, sprouts.  

Carbohydrates: For energy, vitamins, minerals, and because frozen banana adds the most delicious creamy texture.
Examples: Frozen or fresh banana, strawberry, mango, apple, pineapple. 

Liquid: Helps blend smoothie and adds flavor.
Examples: nut milk, coconut water, water.

Now that you know why each component is important. Here is a recipe to get you started! 


  • 1 cup unsweetened nut milk
  • 1 serving protein powder
  • 1/2 frozen banana
  • Handful of spinach
  • 1/2 avocado
  • 1-2 TBS of nut butter
  • 1 TBS of maple syrup or honey
  • Ice
Place all ingredients into a high power blender and blend to desired consistency. 

We are so lucky to live on an island with so many delicious fruit and veggies. Play around with your super smoothie until you find your perfect fix. 

- Dr. Howard MD

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