Happy Sunday, !



This month we are talking about resilience… mental toughness… and taking personal responsibility!

The foods you choose to eat play a HUGE role in your resilience. Here’s why:

You’ve probably heard that chronic inflammation plays a big role in what has been called the “four horsemen of the medical apocalypse”: heart disease, cancer, diabetes, and Alzheimer’s.

Stress causes inflammation — and a diet of less-than-healthy foods adds to that stress and inflammation.

To eat for more resilience, focus on foods that make your body feel good: simple, nutritious meals that are loaded with the vitamins, minerals, and nutrients that help your body function at its best!

I’ve got a delicious and nutrition-infused smoothie bowl recipe for you.

TIP 1: To get the most nutrition out of this bowl, mix in the greens & protein powders.

TIP 2: For more “freeze” factor, use frozen banana and avocado. This will give you a thicker, more ice-cream-like texture.

One of my favorite protein powders >>

Super Greens Frozen Smoothie Bowl

(serves 1)

• ½ cup (120 ml) unsweetened almond milk or other non-dairy milk
• 1 tbsp chia seeds
• ½ banana, peeled and sliced
• ¼ avocado, peeled and cubed
• 1 cup (140 g) frozen spinach
• ½ cup (80 g) frozen berries
• 1 tsp spirulina powder or other super green powder (optional)
• ½ scoop vanilla/unflavored protein powder (optional)
• 1 tbsp hemp seeds (optional topping)

Place the milk and chia seeds in a blender and let it soak for about 10 minutes to allow the chia to gel.

Add the banana, avocado, spinach, and berries and blend at high speed, scraping down the blender as needed. Add 1-2 Tbsp of milk if the mixture gets too thick.

Add the spirulina and protein powders (if using). Blend until incorporated. Scrape the mixture into a bowl and top with the optional hemp seeds. Enjoy!

Let me know if you try this recipe! ​

Coach Lu 

Ludwight Rigueur, SMTh, SMTr, LMT, Qigong Instructor

Rigueur Soma Performance

w: https://rsomaperformance.com

e: ludwight@lurigueur.com

Booking Page: shor.by/RSPbookPage 

PS: If you love healthy recipes like this one, check out my NUTRITION COACHING/RECIPE SERVICE.